VIBHAAGIYA SVASANA – SECTIONAL BREATHING

Adhama – Abdominal (Diaphragmatci) Breathing

This is a preparatory breathing practice for Pranayama. It corrects the wrong breathing pattern and increases the vital capacity of the lungs. It has four practices.

Sthiti: Vajrasana
PRACTICE

  1. Place the hands resting on the thighs in Chin Mudra.
  2. Inhale, (Puraka) deeply, slowly and continuously, the abdomen buges out.
  3. Before exhaling stop the breath for a few seconds effortlessly.
  4. Exhale, (Rechaka) the abdomen is drawn inwards continuously and slowly.
  5. Before the breath is reversed, stop the breath for a second.
  6. Repeat this breathing cycle five times.
  7. There should be no jerks in the whole process. It should be smooth, continuous and relaxing.

Note:
In abdominal breathing the air fills the lower lobes of the lungs. Avoid movement of the chest.

Madhyama – Thoracic (Intercostal) Breathing

Sthiti: Vajrasana
PRACTICE

  1. Place the hands resting on the thighs in Chinmaya Mudra.
  2. While inhaling, expand the chest cage forwards, outwards and upwards.
  3. While exhaling relax the chest wall and return to resting position.
  4. Repeat this breathing cycle five times.

Note
Avoid movements of abdomen.

Aadi Svasa – Upper Lobar (Clavicular) Breathing

Sthiti: Vajrasana
PRACTICE

  1. Sit in any meditative posture.
  2. Place the hands resting on thighs in Adi Mudra.
  3. While inhaling raise the collar bones and shoulders upwards and backwards.
  4. While exhaling drop down the shoulders to the resting position.
  5. Repeat this breathing cycle five times.

Note
Try and avoid movements of the abdomen and chest.

Full Yogic Breathing

Full yogic breathing is a combination of all the three sections and sectional breathing.

Sthiti: Vajraasana
PRACTICE

  1. Place the hands resting on the abdomen at the navel in Brahma Mudra.
  2. During inhalation, the Adhama, Madhyama and Adya Pranayama occur sequentially.
  3. Now exhale in the same sequence (abdominal, chest and clavicular).
  4. Repeat this breathing cycle five times.

Note:

  1. The whole process should be relaxing and comfortable, without any tension on the face.
  2. Roughly gauge the time of your inhalation and exhalation. Take one third of your inhalation time for Adhama, one third for Madhyama and one third for Adya.

Follow the same sequence and timing for exhalation.

  1. This exercise can be performed – lying down in Savasana or sitting in a cross legged position with head, neck and spine erect.
  2. All breathings should be performed through the nose and not through the mouth.
  3. As you increase the number of rounds of Full Yogic Breathing day after day you will come to develop this practice as an automatic and normal function of the body.

Benefits

The purpose of this practice is to make the practitioner aware of the three different components of respiration (Abdominal, Thoracic and Clavicular) and incorporate them into Full Yogic Breathing.

Even 10 minutes of Full Yogic Breathing daily can work wonders.

  • You acquire more power and vitality,
  • Calmness in daily activities,
  • Thinking and clarity of thought improve,
  • When you feel tired or angry, practice of full yogic breathing will help in calming down your mind and revitalizing it.

Limitations

It has no limitations.