Preksha Dhyana Human Body Part 2

Author(s): Jethalal S Zaveri
Publisher: Jain Vishva Bharati

Page 22

2. These exercises may cause wheezing when carried out
successfully; cough up any loosened mucus. 3. You will find a mirror useful since it enables you to
watch your chest movements.
Forward Bending Exercises 1. Sit with feet apart, arms relaxed at sides. Take in a
small breath. Breathe out slowly, while dropping head and bending forward until head is between knees and
back is bowed. 2. Straighten back, starting at lowest part by pulling in
abdominal muscles. Breathe in while gently expanding lower ribs, unbend rest of back; lastly the
shoulders and head. 3. Breathe out, keeping head up and shoulders relaxed.
Repeat four times, rest, repeat.
Diaphragmatic Breathing
Relax and lie down with knees bent, the right hand on the upper abdomen, so that its movement towards the spine is felt on full expiration. (The aim is gradually to increase the length of expiration-to about 15 secondswithout causing any sudden gasping intake of breath).
1. Take in a gentle breath through the nose. Breathe
out, hissing through the mouth, sinking the upper
abdomen and lower chest as much as possible. 2. Relax the upper abdomen and lower chest while air
is gently and silently taken in. Your hand will rise with the abdomen. Exhale. Repeat eight times. Rest. Repeat 12 times. Rest.
Side Expansion Exercise
Sit with back against a chair, shoulders down, with hands on either side of the chest to feel the sideways movement. (To relax the shoulders, you may find this exercise easier to learn when lying down) as in the exercise for diaphragmatic breathing).
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