| Learning to breathe correctly is an essential part of | | | | slowly breathe out for a count of 6. This will enable |
| yoga. In yoga, breathing exercises are known as | | | | you to get a full and real feel of the movement of |
| Pranayama (control of the breath) and form the | | | | your abdomen and diaphragm. You will also notice |
| cornerstone of your yoga practice. Before you can | | | | how calm and quiet your mind becomes as you focus |
| practice Pranayama it is essential you learn how to | | | | on deep abdominal breathing. |
| take a full yogic breath using your abdominal muscles. | | | | Once you have mastered the art of practicing |
| The following abdominal breathing exercise will enable | | | | abdominal breathing you are ready to move onto the |
| you to prepare safely and correctly for more | | | | next stage of your breathing practice - the Full Yogic |
| advanced breathing exercises. | | | | Breath. |
| 1. Lie on your back on the floor or on your bed with | | | | The Full Yogic Breath |
| your legs hip distant apart and arms out to your side at | | | | The Full Yogic Breath makes full use of all your |
| a 45 degree angle. Make sure your palms are facing | | | | respiratory muscles. Like any muscle, the more you |
| up. Take a slow steady breath in and gently close | | | | use it correctly, the greater efficiency it has. To |
| your eyes. If your lower back is sore, rest on your | | | | practice the Full Yogic Breath: |
| back with your feet flat on the floor and knees pointing | | | | 1. Sit on a chair or on the floor. Relax your body and |
| up and draw your lower back as close as possible to | | | | gently close your eyes. |
| your heels. Stretch your shoulders up to your ears and | | | | 2. Place one hand on your chest, just below your collar |
| relax, slowly roll your head from one side then over to | | | | bones and the other hand flat on your abdomen. |
| the other side and back to the centre. | | | | 3. As you breathe in, breathe in through your nose, feel |
| 2. Rest both hands on your abdomen, (over your navel | | | | your abdomen expand as you draw energy up from |
| area) with your fingertips slightly apart. Spend a few | | | | your abdomen and up to your rib cage and finally up to |
| minutes allowing your breath to settle and then take a | | | | your upper hand resting below your collar bones. |
| long steady breath in through your nose and slowly | | | | 4. As you exhale, relax the abdomen first then lower |
| exhale, again through your nose. As you inhale, focus | | | | the rib cage and then the lungs. |
| your attention on your hands and see if you can feel | | | | 5. It takes a while to get used to breathing in and out |
| your abdomen rise and your hands draw apart from | | | | from your abdomen but with practice you can master |
| each other. | | | | the Full Yogic Breath and use it anytime you feel |
| 3. Slowly exhale, again through your nose and notice | | | | stressed, overwhelmed or tired. You will instantly feel |
| your hands move down and fingers come back | | | | refreshed and energised and more able to |
| together again. | | | | concentrate. |
| 4. Repeat this simple breathing in and breathing out | | | | Now that you have the hang of these two basic yoga |
| routine for 5 - 10 rounds. | | | | breathing exercises you are ready to practice |
| 5. As you become more familiar with abdominal | | | | Pranayama breathing exercises which help to balance |
| breathing, gradually breathe in for a count of three and | | | | your nervous system. |