Learn breathing… the yoga way
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With
the ever-increasing incidence of lifestyle
diseases like cardio-vascular and nervous system
disorders, the time has come for us to address
this ourselves, fair and square WITHOUT external
dependence.
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Did
you know that reprogramming your natural breathing
technique would not only help in preventing these
problems but also help in the “reversal” of
several such harmful conditions?
Yes, it’s not only
possible but proven too. In fact leading cardiac
experts are advocating the benefits of
“correct” breathing to their patients.
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Surprising
as it is, almost none of us use the full capacity
of our respiratory organs. This is aggravated by
our sedentary lifestyles and leads to several
complications popularly called - lifestyle
disorders.
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The
first question that comes to mind is – “How
can I alter my natural breathing process?” Well,
astonishing as it may seem, it’s true. By
training our body to breathe in a particular
fashion, we re-program our involuntary system to
adopt this new way of breathing.
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This breathing technique
is called the “Full Yogic breath” or simply
Yoga breathing.
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Without
wasting time, I’ll plunge right away into the
technique followed by its overwhelming benefits. |
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First,
lie down on your back, relaxed, with hands and
legs outstretched and eyes looking up at the roof.
Gently close your eyes and relax.
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Step
1: Abdominal breathing
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Observe your natural
breath. You will notice that as you inhale the abdomen rises and then falls
with exhalation. Watch this for a few moments to check this flow. Now begin to
deepen, lengthen and extend that movement. That is, while inhaling, let the
abdomen rise to its limit and at exhalation let it fall completely. Keep the
chest still during this entire process – only move the abdomen. Continue this
for 20 breaths and then rest.
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Step 2: Thoracic (chest)
breathing
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Again
observe your normal breath, this time focusing
your attention on the chest. You will notice the
chest moving slightly up at inhalation and down
with exhalation. Again observe this pattern for a
few moments. Now again, begin to deepen, lengthen
and extend that movement.This time, on inhalation
expand and lift the rib cage, filling the lungs
completely. Then on exhalation, let the lungs
collapse fully, sinking to the limits. In this
step, keep the abdomen still, moving only the
chest. Do this for 20 breath cycles and then stop
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Step 3: Full Yogic
breathing
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This combines the above 2 steps in the following
way: First inhale by filling the abdomen and then
CONTINUE inhaling as you expand and fill the
chest. Then exhale first from the chest as it
empties and falls and then CONTINUE exhaling from
the abdomen as it draws inwards completely. This
is one round of the full yogic breath. Repeat this
for 20 rounds.
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Remember the pattern…
Inhaling - abdomen then chest; Exhaling – chest
then abdomen.
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GOLDEN RULE: All of the
above steps should be done WITHOUT strain. The
natural tendency is to heave with effort. The
right way is to make it smooth and effortless. Go
slow and easy.
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Initially
you will experience unevenness or bumps in this
breathing process – as if there are 4 separate
parts to the full yogic breath. This is natural
considering the years we have spent breathing
improperly.
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Instead, try to picture this breath as a
continuous wave
like pattern – as if the breath moves up from
the navel to the throat with every inhalation and
then, down from the throat to the navel with each
exhalation. It may take a few weeks of practice to
perfect a “SMOOTH flowing pattern with MINIMUM
effort and with MAXIMUM capacity.”
This is the
desired effect!!
Over
time, the yoga way of breathing will come
naturally to you.
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And now for the
all-important benefits…
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The full yogic breath is
the basic building block of the powerful yoga
breathing techniques, also called ‘Pranayama’
in Sanskrit, which are known for their
multifarious benefits.
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But the tangible benefits
of the full yogic breath are that it:
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Releases acute and chronic
muscular tensions around the heart and
digestive organs.
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Helps
sufferers of respiratory illnesses such as
asthma and emphysema to overcome the fear of
shortness of breath. It actually increases
lung capacity.
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Encourages proper nervous
stimulus to the cardio-vascular system
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Dramatically reduces
emotional and nervous anxiety
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Improves
detoxification through increased exchange of
carbon dioxide and oxygen
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Amplifies
the auto immune system by increased
distribution of energy to the endocrine
system
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Calms
the mind and integrates the mental /
physical balance.
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And
the real icing is that it contributes to both
vitality and relaxation through this single
practice. |
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With such powerful
all-round benefits, do you really need to be
“motivated” to get going?
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Go ahead, and take charge
of your life like never before.
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All
the best, Arun Goel
http://www.healthandyoga.com
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