Yogic Breathing | Sectional Breathing | Step 6 | Pranayam Series | Bihar School Yoga | YCB Syllabus скачать в хорошем качестве

Yogic Breathing | Sectional Breathing | Step 6 | Pranayam Series | Bihar School Yoga | YCB Syllabus

#Yogalignment #Patelsvideo #Pranayam Support my Channel: https://www.buymeacoffee.com/riteshpatel Yogic breathing In yogic breathing, while inhaling, the lower lobes of the lungs are filled first, extending the diaphragm downward into the abdominal cavity and pushing the abdominal muscles outward. This is followed by thoracic breathing, which fills the middle lobes of the lungs, and creates an outward and upward movement of the ribcage. The inhalation is completed with clavicular breathing, which fills the upper lobes of the lungs, using the accessory muscles in the neck and shoulder girdle to further lift the ribcage. The exhalation is the exact reverse of this process, with a combination of diaphragmatic and thoracic compression of the lungs to complete the expulsion of air. Contraction of the intercostals moves the ribcage inwards and relaxation of the abdominal muscles allows the abdominal contents to move upwards against the relaxed diaphragm muscle, producing the final expulsion of air. The lungs are stretched to maximum capacity on both inhalation and exhalation. Inhalation commences in the lower lobes of the lungs and is completed in the upper lobes. In exhalation the process is reversed. All the stale air is expelled with each outgoing breath and the next inhalation brings fresh air to all the lobes of the lungs. The purpose of yogic breathing is to gain control over the breathing process, correct poor breathing habits and increase the oxygen intake, when necessary. Proficiency in yogic breathing means that all aspects of the breathing mechanism have come under the control of the conscious mind and can be controlled at will. Advantages of yogic breathing In yogic breathing the lungs expand vertically as well as horizontally. The vertical expansion is promoted by increased diaphragmatic movement. During normal breathing the upward and downward movement of the diaphragm is approximately one centimetre, whereas in yogic breathing this movement may be as much as three to four centimetres. The sitting postures adopted during pranayama also promote greater expansion of the lungs in a vertical axis. Normal, quiet and unconscious breathing moves half a litre (500 ml) of air into and out of the lungs (tidal volume). About a quarter of this volume (150 ml) is unused and occupies the spaces of the trachea and bronchi, which are merely air passages in which no exchange of gases occurs. Therefore, in normal breathing only a very small volume of fresh air actually enters the alveoli in the lungs with each breath. In yogic breathing a much larger quantity of air reaches the lungs and inflates more alveolar tissue. During one full inhalation up to five litres of air may be taken in. Thus, more oxygen is made available for gas exchange with the blood. The increased vertical movement of the diaphragm also opens the alveoli of the lungs more evenly, particularly at the central, basal and apical areas of the lungs. Due to this even expansion, a greater expanse of alveolar membrane becomes available for gas exchange. The larger the surface area available, the more efficient is the gaseous exchange. In horizontal expansion, some alveoli may remain closed and collect secretions, causing them to become prone to disease. The possibility of this is reduced in yogic breathing. Yogic breathing Lie down in shavasana and relax the whole body. Inhale slowly from the diaphragm, allowing the abdomen to expand fully. Breathe slowly and deeply so that little or no sound is heard. Feel the air filling the bottom lobes of the lungs. After full abdominal expansion, expand the chest outwards and upwards. At the end of this movement, inhale a little more and feel the air filling the upper lobes of the lungs. The shoulders and collarbones should move up slightly. This completes one inhalation. The whole process should be one continuous movement, each phase of the breath merging into the next without any obvious demarcation point. The breathing should be like the swell of the sea with no jerking or unnecessary strain. Now start to exhale. First relax the collarbones and shoulders. Then allow the chest to relax downward and then inward. 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.