Preparatory exercises

Abdominal breathing is the essential preparatory technique to master before beginning any pranayama proper. This is the first stage on the road to the Full yogic breath, which teaches you how to make full use of your lungs’ capacity. Once you can comfortably practise this, you are ready for the pranayama exercises.

Abdominal breathing

Learning how to breathe deeply using your abdomen is one of the keys to pranayama. Practise it first when you relax in Corpse pose in preparation for your asana practice, and repeat it when you lie in Corpse pose before your pranayama session. For several minutes, focus on slow, rhythmical breathing and the movement of your abdomen.

During Abdominal breathing, the diaphragm draws air into and expels it from the lowest – and largest – part of the lungs. In order for the diaphragm to move freely, your abdominal muscles must be completely relaxed, so practise for a few minutes.

Practising Abdominal breathing

Lie in Corpse pose, palms on your abdomen and fingers apart. As you breathe, feel the movement between your first rib, your navel, and your hips. Notice movement in the back of your body, too, around the kidneys and the lower back, and below your waist.

INHALATION

Inhale for five seconds. As your abdomen expands, notice how your hands rise and your fingers draw apart.

EXHALATION

Exhale for five seconds. Notice your hands moving down and fingers coming together. Repeat the in- and out-breaths for two minutes.

Full yogic breath

This complete breath makes full use of your respiratory muscles. Learning to fill and empty the lungs to their maximum in a relaxed and controlled manner has a multitude of uses. It improves your muscle strength as you move into, hold, and release an asana. And when you perform a few cycles of the Full yogic breath during the short relaxation period between one asana and the next, it helps to quickly replenish the oxygen you have used while practising the asana. The muscle control you develop in the Full yogic breath – from the pelvis right up to the skull – also improves your awareness of spinal alignment in an asana. You might like to perform a few full yogic breaths as a quick pick-me-up at work, too, to help replenish your energy levels and quickly restore concentration.

“If your body is strong and healthy with much prana, you will have a natural tendency to produce health and vitality in those close to you. ” Swami Vishnudevananda

Practising Full yogic breath

Positioning your hands on your abdomen and chest helps you learn to contract and relax the respiratory muscles in the correct order. If you find it easier, begin with a few breaths in Corpse pose before sitting up. Breathe very slowly throughout.

INHALATION

Sit in a comfortable, cross-legged position and place one hand on your chest and the other on your abdomen. As you inhale, gradually expand the abdomen, then raise and open the rib cage, and finally lift the collar bones.

EXHALATION

Begin the exhalation by relaxing the abdomen, then lower the rib cage, and finally slightly contract the abdomen to actively empty the lungs. Repeat the inhalations and exhalations in this way for about two minutes.