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Next, allow the diaphragm to move back up into the chest cavity. Without straining, try to empty the lungs as much as possible by pulling the abdominal wall down towards the spine, while simultaneously contracting the ribcage further, in a smooth, harmonious movement. This completes one round of yogic breathing. Continue breathing in this manner. Hold the breath for a second or two at the end of each inhalation and exhalation. While practising, feel the expansion and contraction of the lungs and the sensation this produces. Complete 10 rounds of yogic breathing. Slowly increase the duration of practice to 10 minutes
daily.
Do not strain the lungs in any way. Once the technique has been mastered in shavasana, practise in the sitting position.
Awareness of the components of yogic breathing
Sit in vajrasana, siddhasana or any comfortable crosslegged posture. Begin to practise full yogic breathing. Place the hands lightly on the abdomen and inhale. Feel the abdomen expanding forward. Exhale and relax. Repeat 5 times. Next, place the hands on the front of the lower ribcage with the fingertips touching. Inhale from the abdomen and continue this inhalation into the chest. Be aware of the distance between your fingertips while inhaling and exhaling. Repeat 5 times. Now put your hands on the back of your ribcage and inhale. Be aware of the expansion of the chest cavity from behind. Exhale and relax.
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