breathing, which is so fundamental to all practices of yoga.
The following is a good basic breathing technique for beginners:
BREATH IS THE KEY TO YOGA
says Swami Sarvaananda, who teaches at the Integral Yoga ashram in Buckingham, Virginia. Full, even breathing is especially valuable for people with limited mobility, who often have chronically shallow breathing because they sit so much and tend to slump. A technique called Deergha Swaasam (Three-Part Breath) can help. At first, practice it for just a minute, then gradually build to 5 minutes.
says Swami Sarvaananda, who teaches at the Integral Yoga ashram in Buckingham, Virginia. Full, even breathing is especially valuable for people with limited mobility, who often have chronically shallow breathing because they sit so much and tend to slump. A technique called Deergha Swaasam (Three-Part Breath) can help. At first, practice it for just a minute, then gradually build to 5 minutes.
- Relax and exhale completely, imagining that you're releasing all the tensions and impurities from your body.
- Inhale deeply through the nose in three stages: First, fill the lower lungs so the belly swells like a balloon, then the middle lungs, and finally the upper lungs.
- Exhale though the nose in reverse order, emptying the upper lungs first, then the middle lungs, and finally the lower lungs.
Carol Krucoff, a yoga teacher and journalist in Chapel Hill, North Carolina, is coauthor, with her husband, Mitchell Krucoff, M.D., of Healing Moves: How to Cure, Relieve, and Prevent Common Ailments with Exercise (Writers' Collective, 2004), www.healingmoves.com.
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