84 Asanas, Level 1 - Practice Manual by Yogic Physical Culture Academy

Author:Yogic Physical Culture Academy
Language: eng
Format: mobi
Publisher: LiberWriter.com

1. Standing Deep Breathing

Standing Deep Breathing

Technique

From the Central Position, bring feet together. Interlace fingers under chin, palms and elbows together. Hold leg muscles slightly firm, with spine and legs straight, shoulders and hips square and parallel to floor.

Relax head back, chin away from chest. Inhale slowly and steadily through the nose, pressing chin down against interlaced fingers, toward chest, simultaneously raising elbows towards ears.

Inhale to a count of six, synchronized with movements of head and elbows. You may have to work on this for a short while before you can do it well. Focus on the air as it passes through the nose, down the back of the throat, filling the lungs, expanding abdominal muscles and relaxing the pelvic floor.

Inhale as much air as possible without strain, pause one second, then slowly push head back with interlaced fingers, contracting abdominal muscles to press diaphragm against lungs, forcing air out through the mouth. At the same time, contract the perineum, bring elbows and wrists together and forward, away from chest, relaxing head back without turning, twisting or straining neck. Align with sagittal plane. Exhale to the same count as the inhalation.

Repeat 10 times. Relax five seconds in Central Position. Repeat cycle. Return to Central Position.

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