BREATHING PRACTICES for pregnant women

BREATHING PRACTICES

Sectional Breathing:

Clavicular breathing:

• Sit in comfortable pose and perform thoracic breathing for a few minutes.

• Inhale fully, and expand the rib cage.

• When the ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck.

• The shoulders and collar bone should also move up slightly. This will take some effort.

• Exhale slowly, first releasing the lower neck and upper chest, then relax the rest of the rib cage back to its starting position.

• Continue for a few more breaths, observing the effect of this type of breathing.

Thoracic breathing

• Sit in comfortable pose and maintain unbroken awareness of the natural breath for

some time, concentrating on the sides of the chest.

• Discontinue any further use of the diaphragm and begin to inhale by slowly

expanding the rib cage.

• Feel the movement of the individual ribs outward and upward, and be aware of this expansion drawing air into the lungs. Expand the chest as much as possible.

• Exhale by relaxing the chest muscles.

• Feel the rib cage contracting and forcing the air out of the lungs.

• Breathe slowly and deeply through the chest with total awareness.

• Do not use the diaphragm.

• Continue thoracic breathing for a few minutes, pausing slightly after each inhalation and exhalation.

Abdominal (or diaphragmatic) breathing

• Sit in comfortable pose and observe the spontaneous breath without controlling it in any way. Let it be absolutely natural.

• Continue observing the natural breath for some time.

• Place the hands on the abdomen just above the navel.

• The hands will move up with inhalation and down with exhalation.

• There should be no tension in the abdomen. Do not try to force the movement in any way.

• Try not to expand the chest or move the shoulders.

• Feel the abdomen expanding and contracting. Continue breathing slowly and deeply.

Comments

Yogic diet for kids for growth and memory power

Ahar (diet) plays vital role in the development of overall personality. A Yoga practitioner is supposed to take agreeable food. Consumption of refined food induces tamsik gunas and tamsik diseases. Hence ‘Satvikahara’ which includes millets, other whole grains should be encouraged especially in kids whose need for calcium, iron is more compared to the other individuals. Diet works to prevent illness, increase energy and improve overall health. It relies on food as close to its natural state as possible. This means eating foods that do not contain artificial ingredients and are free of chemical preservatives and additives. The primary intake should ideally include organic whole foods that are as fresh as possible to ensure maximum nutritional value and life force. 1. Vegetables: All green leafy vegetables, Ash gourd, Ridge gourd, Apple gourd, Beet root, Turnip, Carrot, Cucumber, Spinach, Tomato etc. 2. Cereals: Unpolished rice, Whole ...

Best Yoga Practices to increase immunity.

Yoga Practices for prevention, rehabilitation and to increase immunity. 1. ShodhanaKriya (Yogic cleansing practices) Jalaneti, Sutra Neti: Do's- Use lukewarm water for cleansing. Jalneti must be followed by kapalabhati to remove all water from nasal passage. Neti, is advised to practice weekly once or twice. Avoid- Should avoid in case of epistaxis, middle ear infection, and recent ENT surgery. Benefits- Neti helps in cleansing sinuses, beneficial in allergic conditions and reduces upper airway reactivity) 2. Yogic SūkṣmaVyāyāmas /shithilikaranavyayamas/Pawanamuktasana series (Joint movements): Neck movements, Shoulder rotation, Trunk movement, Knee movement, Ankle rotation Do's- Move the joints as far as possible. Do it slowly with breath awareness. Avoid- Do not over strain. Avoid this practice in case of severe joint pain and illness. Benefits- Joint movements help to increase blood circulation and reduce stiffness which ...

Pranayama for pregnant women in all trimester

NADĪŚODHANA or ANULOMA VILOMA PRĀNĀYĀMA (Alternate Nostril Breathing) The main characteristic feature of this prānāyāma is alternate breathing through the left and right nostrils without or with retention of breath (kumbhaka). Technique: 1. Sit in any meditative posture. 2. Keep the spine and head straight with eyes closed. 3. Relax the body with few deep breaths. 4. Keep the left palm on the left knee in Jnāna mudra and the right hand should be in Nāsāgra mudra. 5. Place the ring and small fingers on the left nostril and fold the middle and index finger. 6. Place the right thumb on the right nostril. 7. Breathe in from the left nostril; close the left nostril with the small and ring fingers and release the thumb from the right nostril; exhale through the right nostril. 8. Next, inhale through the right nostril. 9. At the end of inhalation, close the right nostril, open the left nostril and exhale through it. 10. T...

dfxgref

Search This Blog