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ABDOMINAL BREATHING.


Diaphragm breathing

Abdominal breathing or diaphragmatic breathing is practised by enhancing the action of the diaphragm and minimizing the action
of the rib cage.

The diaphragm is a domed sheet of muscle that separates the lungs from the abdominal cavity and, When functioning correctly, promotes the most
efficient type of breathings. It is the effect of the diaphragm rather than the diaphragm itself that is experienced as the stomach rises and falls,
but sensitivity will come with practice. During inhalation the diaphragm moves downward, Pushing the abdominal contents downward and outward. During exhalation the diaphragm moves upward and the abdominal contents move inwards.

Movement of the diaphragm signifies that the lower lobes of the lungs are being utilized. The proper use of the diaphragm causes equal expansion
of the alveoli, Improves lymphatic drainage from basal parts of the lungs, massage the liver, stomach, intentines and other organs that lie
immediately beneathit, exerts a positive effect on the cardiac functions and coronary supply, and improves oxygenation of the blood and cir-culation.

Abdominal breathing is the most natural and efficient way to breathe, However due to tension, Poor posture, Restrictive clothing and lack of training. It’s often forgotten. Once this techniquen again becomes part
of the daily life and correct breathing is restored there will be a great improvement in the state of physical and mental well-being.

Abdominal (Or diaphragmatic) breathing.

1- Lie in shavasana and relax the whole body.
2- Place the right hand on the abdomen just above the navel and the left           hand over the center of the chest.
3- Observe the spontaneous breathing without controlling it in anyway.
4- Let it be absolutely natural.

5- To practice abdominal breathing, feel as though you are drawing the             energy and breath in and out directly through the navel.
6- The right hand will move up with the inhalation and down with                       exhalation. The left hand remains almost still.
7- Let the abdomen relax. Do not try to force the movement in anyway.

8- Do not expand the chest or move the shoulders.
9- Feel the abdomen expanding and contracting continue breathing slowly       and deeply.

10- Inhale while expanding the abdomen as much as is comfortable,                    Without expanding the ribcage.
11- At the end of the inhalation, The diaphragm will be compressing the            abdomen and the navel will be at it’s highest point.
12- On exhalation, The diaphragm moves upward and the abdomen moves         the downward.
13- At the end of the exhalation, The abdomen will be contracted and the          navel compressed towards the spine.
14- Continue for a few minutes.
15- Relax any effort and once again watch the spontaneous breathing                  pattern.
16- Bring the awareness back to observing the physical body as a whole.
Be aware of the surrounding and gently open the eyes.

By-  www.indianyogaassociation.com

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A national yoga organization of india offers yoga courses and retreat in Rishikesh

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