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Muscles of Respiration

Yoga and Breath

Breathing is the essence of yoga and one of the main reasons the practice is so vital (notice the first “awareness” of every asana pictured: Breath). Yoga consciously connects the mind and body through attention to breath work, unifying the body processes as the breath heals, nourishes, cleanses, and energizes. Called prana, the breath is the awakened life force, as compared to kundalini, the dormant energy. Yoga invests prana to discover the latent energy.

In Sanskrit (yoga’s language) breath work is pranayama, the fourth of eight limbs described in the ancient yoga sutras of Patanjali. Different techniques are used to influence the flow, rate, and volume of air through the respiratory system in a conscious way, enabling one to link the mind/body to the unconscious. Examples are Ujjayi (Ocean Breath) and Nadi Shodhana (Alternate Nostril Breath).

During asanas, the breath becomes regulated with movement: the inhalation is used to expand and the exhalation to release. The forces of prana and apana are apparent here: prana is taking breath in for nourishment and healing, and apana (“that which takes away”) is the down/out action of elimination.3

Focus on breath is also used in relaxation methods to quiet the active mind.

In The Vital Psoas Muscle (Staugaard-Jones 2012) I stated that the psoas major and the diaphragm, the main breathing muscle, come together at a point known as the “solar plexus.” This is an area around the navel and upper lumbar spine that houses a central nerve complex. Within the subtle energy system known as the “chakras,” Manipura, the third chakra, exists at this junction, where breath is a vital component. Physical, emotional, and spiritual aspects deeply connect here. Chakras will be discussed in more detail in Chapter 5.

The Act of Breathing

Respiration is the process of inhalation and exhalation, stimulating the flow of air, fluids, nerve conduction, and energetic force down to the cellular level. The mechanism is multifaceted and happens naturally.

The dome-shaped diaphragm muscle rhythmically contracts and relaxes to change pressure and volume in the thoracic cavity through the ANS, which controls involuntary actions. As one takes air in, the diaphragm contracts to allow the rib cage and lungs to expand. The diaphragm gets its signal from the phrenic nerve, causing sensation in the diaphragm’s central tendon. This area is drawn in by contraction as one inhales, which enables the thoracic cavity to increase in volume and decrease in pressure. Upon exhalation, this is reversed: the capacity is decreased and the pressure is increased, much like a balloon expelling air.

The abdominal cavity is also active. The shape of the belly and spine can change as the diaphragm pushes the belly down and out on inhalation and allows the abdominals to fall back on exhalation. In yoga this is called “belly breath,” and is accomplished when the attachments of the muscle on the rib cage, sternum, and lumbar spine are fixed. “Chest breathing” is associated with the central tendon (top portion) of the diaphragm being fixed. Other muscles also aid in stabilization and accompany diaphragmatic action.

DIAPHRAGM

Greek, dia, across; phragma, partition, wall.

Origin

Sternal portion: Back of xiphoid process.

Costal portion: Inner surfaces of lower six ribs and their costal cartilages.

Lumbar portion: Upper two or three lumbar vertebrae (L1–L3). Medial and lateral lumbocostal arches (also known as the “medial and lateral arcuate ligaments”).

Insertion

All fibers converge and attach onto a central tendon, i.e., this muscle inserts upon itself.

Action

Forms floor of thoracic cavity. Pulls its central tendon downward during inhalation, thereby increasing volume of thoracic cavity.

Nerve

Phrenic nerve (ventral rami), C3, C4, C5.

Functional movement

Produces about 60% of breathing capacity.

Asanas that heavily use this muscle

All asanas, as well as pranayamas.

The diaphragm is pictured in Vajrasana (Kneeling Pose) under “Scaleni.”

SCALENI

Along with the intercostals, the scaleni form part of the accessory muscles of inspiration.

Greek, skalenos, uneven. Latin, anterior, in front; medius, middle; posterior, behind.

Origin

Transverse processes of cervical vertebrae.

Insertion

Anterior and medius: First rib.

Posterior: Second rib.

Action

Acting together: Flex neck. Raise first rib during a strong inhalation.

Individually: Laterally flex and rotate neck.

Nerve

Ventral rami of cervical nerves, C3–C8.

Functional movement

The scaleni are primarily muscles of inspiration.

Common problems when muscles are chronically tight or shortened

Painful conditions of the neck, shoulder, and arm, because hypertonic muscle puts pressure on a bundle of nerves called the “brachial plexus” and on the subclavian artery.

Asanas/movements that heavily use these muscles

Strengthening: Vajrasana (Kneeling Pose), lifting rib cage during inhale. Apanasana (Wind Reliever). Pranayamas.

Stretching: Cervical Circles. Any downward movement of rib cage on exhale.

Vajrasana (Kneeling Pose) Level I

vajra = diamond, thunderbolt; (vaj-RAHS-anna)

Awareness: Breath, rib cage expansion, centering, chakras.

Action and Alignment: Spine extension, shoulder and girdle neutral, hip and knee flexion. Weight of the torso is directly above the sit bones. Viewed from the side, the mid-ear, shoulder, and hip are aligned with each other.

Technique: Begin kneeling with the sit bones on the heels (toes can be tucked under or extended). The spine is lengthened. This can be performed at any time when the practitioner needs to focus inward.

Helpful Hints: This posture is ideal for many pranayamas and/or meditation. If sitting upright with the legs underneath is uncomfortable, a block or blanket may be used under the sit bones or between the thighs and calves, as raising the hips will accommodate the knees to an easier bend, and put less stress on the ankles and feet. It is recommended to hold this position no longer than ten minutes.

Counter Pose: Purvottanasana (see Chapter 6).

TRANSVERSUS ABDOMINIS

The transversus abdominis is one of the accessory muscles of expiration.

Latin, transversus, across; abdominis, of the belly/stomach.

Origin

Anterior two-thirds of iliac crest. Lateral third of inguinal ligament. Costal cartilages of lower six ribs. Thoracolumbar fascia.

Insertion

Linea alba via abdominal aponeurosis (tendinous band extending between the sternum and pubis).

Action

Compresses abdomen, helping to support the abdominal viscera against the pull of gravity.

Nerve

Ventral rami of thoracic nerves T7–T12, ilioinguinal and iliohypogastric nerves.

Functional movement

Important during forced expiration, sneezing, and coughing. Helps maintain good posture.

Common problems when muscle is weak

Injury to lumbar spine, because abdominal muscle tone contributes to stability of lumbar spine.

Asanas that heavily use this muscle

Strengthening: Any asana where a forced exhale can be incorporated, such as Agni Sara (Fire Cascade). Bidalasana (Cat). Adho Mukha Svanasana (Down Dog). Uttihiti Chaturanga Dandasana (Plank).

Stretching: Bitilasana (Cow). Setu Bhandasana (Bridge). Strong inhalation.

Agni Sara (Fire Cascade) Level I

agni = fire; sara = essence, waterfall; (AHG-ni Sar-ah)

Note: Agni Sara is not a posture in the true sense of the word, but more a dynamic practice.

Awareness: Breath, solar plexus, power, pelvic floor (perineum) and rectal lift, abdominal squeeze.

Action and Alignment: Spinal flexion and extension, shoulder and girdle neutral, elbow extension, pelvic tilt, slight hip and knee flexion. Knees are in line with toes, spine is neutral at beginning, shoulders are down.

Technique: Standing with feet at least shoulder-width apart, bend knees and support torso by placing the hands above the knees. The abdominals are activated by expanding on the inhale (spine extension) and contracting inward on the exhale (spine flexion). Repeat three to five times. The transversus abdominis is engaged with a forceful exhale, bringing the belly toward the spine in deep flexion. The “fire” is created in the solar plexus, the third chakra, Manipura (see “Chakras” in Chapter 5).

Helpful Hints: This is a powerful, active posture that heats up the central core and affects the interior of the body. Do more gently if pregnant or menstruating, or if there is a hiatal hernia or there are cardiovascular issues. This asana can be performed at any time during the practice, but seems most effective at the beginning or midway point, when warmth is needed.

Counter Pose: Tadasana (see Chapter 3).

INTERCOSTALES EXTERNI (External Intercostals)

Along with the scaleni and intercostales interni, the intercostales externi are part of the accessory muscles of inspiration.

Latin, inter, between; costa, rib; externi, external.

The lower external intercostal muscles may blend with the fibers of the external oblique, which overlap them, thus effectively forming one continuous sheet of muscle, with the external intercostal fibers seemingly stranded between the ribs. There are eleven external intercostals on each side of the rib cage.

Origin

Lower border of a rib.

Insertion

Upper border of rib below (fibers run obliquely forward and downward).

Action

Muscles contract to stabilize the rib cage during various movements of the trunk.

May elevate ribs during inspiration, thus increasing volume of thoracic cavity (although this action is disputed).

Prevents the intercostal space from bulging out or sucking in during respiration.

Nerve

The corresponding intercostal nerves.

Asanas that heavily use the intercostals

Strengthening/Stabilizing: Virabhadrasana I, II, III (Warriors). Trikonasana (Triangle). Sirsasana (Headstand). Vasisthasana (Side Plank) and High Plank. Adho Mukha Vrksasana (Handstand).

Stretching: Matsyasana (Fish Pose). Strong inhalation, pranayamas.

INTERCOSTALES INTERNI (Internal Intercostals)

Along with the scaleni and intercostales externi, the intercostales interni are part of the accessory muscles of inspiration.

Latin, inter, between; costa, rib; interni, internal.

Internal intercostal fibers lie deep to and run obliquely across the external intercostals. There are eleven internal intercostals on each side of the rib cage.

Origin

Upper border of a rib and costal cartilage.

Insertion

Lower border of rib above (fibers run obliquely forward and upward toward the costal cartilage).

Action

Muscles contract to stabilize the rib cage during various movements of the trunk.

May draw adjacent ribs together during forced expiration, thus decreasing volume of thoracic cavity (although this action is disputed).

Prevents the intercostal space from bulging out or sucking in during respiration.

Nerve

Corresponding intercostal nerves.

Asanas that heavily use the intercostals

Strengthening/Stabilizing: Virabhadrasana I, II, III (Warriors). Trikonasana (Triangle). Sirsasana (Headstand). Vasisthasana (Side Plank) and High Plank. Adho Mukha Vrksasana (Handstand).

Stretching: Matsyasana (Fish Pose). Strong inhalation, pranayamas.

Virabhadrasana I (Warrior I) Level I

Virabhadra = warrior or super-being from Indian mythology; (veer-ah-bah-DRAHS-anna)

Awareness: Breath, strength, stretch, rib cage expansion, core engagement, drishti (focus).

Action and Alignment: Spine extension to hyperextension, shoulder flexion, shoulder girdle elevation to depression, hip and knee flexion (front leg), hip and knee extension (back leg). Pelvis square to the front, front knee directly over ankle, back foot no more than a 45-degree angle from front, front heel in line with middle of back foot arch.

Technique: Stand in Tadasana, hands on hips; step back with one leg and position the lower body as stated above, bending the front knee. Inhale and lift arms as demonstrated, eyes forward or up. Two variations can be performed: one with the back foot at 45 degrees (only if the hips can still be squared to the front), and one with the back foot forward to aid in squaring the pelvis to the front (the stance would be more narrow). The core engages by dropping the tailbone, lifting the pelvic floor, and pulling the abdominals in and up.

Helpful Hints: This is a vigorous posture that helps warm up the body, if done toward the beginning of class, and is also used as a transitional pose. Focus on the breath and soften the intensity. Engage the core to protect the lower spine. Make sure the front knee is facing forward and not hiding the big toe. Press the outside edge of the back foot into the ground and pull energy from the ground up. Both feet are the foundation.

Counter Pose: Tadasana (see Chapter 3, add Side Bends).

GLOTTIS AND UJJAYI

Ujjayi (Ocean Breath) is a three-part breath that takes air into the belly, then the mid-chest, and up through the upper chest; the process is reversed on exhalation. An ocean sound is created through the nostrils and resonates in the throat, as the glottis (the space between the vocal folds) is controlled by the larynx muscles to increase or decrease the area according to need. Sounds emanate from this space, as in voice pronunciation. When tension in the folds is changed, the ocean sound can be produced. Ujjayi is a warming and very grounding breath used in pranayamas and asanas.

Sukhasana (Easy Pose) Level I

sukha = easy, comfortable, happy; (suk-HAS-anna)

Awareness: Breath, ease, centering.

Action and Alignment: Spinal extension, shoulder and girdle neutral, hip flexion and outward rotation, knee flexion. Weight of the torso is directly above the sit bones, with equal weight on both.

Technique: Cross the legs in a sitting position. Lengthen the spine and rest the hands on the thighs, in the lap, or extended on the floor.

Helpful Hints: This is a wonderful meditation and breathing posture, and can be done at any time during class. It is especially beneficial at the beginning, where balance, centering, and harmony can be introduced. It is best to have the knees lower than the hips to help extend the spine, but for some people this is not “easy.” Sitting on a block or blankets will help. Uncross the legs and sit in a chair if there is strain.

Counter Pose: Change the leg that is in front. After the asana has been performed in both leg positions, extend the legs and shake them out.

3 Prana and apana are two of the five vayus (vayu = Lord of the Winds) that are used in yoga to govern breath work through different body areas in various ways. The other three are samana (balanced breath centered around the navel), udana (upward movement around the throat), and vyana (whole body circulation and expansiveness).