Dirga Pranayama, a basic breathing exercise for beginners that is calming and grounding. It teaches you how to completely fill your lungs and then empty them. Dirga pranayama offers a method, which involves three different parts of the body.
- The low belly
- Low chest
- Low throat
Technique of Dirga Pranayama
The breath is continuous, inhaled and exhaled through the nose.
- Lie down on the back with the eyes closed; relax the face and the body.
- Begin to inhale deeply through the nose. Fill the belly up with your breath. Expand the belly with air like a balloon. On each exhale, expel all the air out from the belly through your nose. Draw the navel back towards your spine. Repeat this deep belly breathing for about five breaths.
- Next inhale; fill the belly up with air as described above. Then when the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart. On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and them from the belly, drawing the navel back towards the spine. Repeat this deep breathing into the belly and rib cage for about five breaths.
- On the next inhale, fill the belly and rib cage up with air as described above. Then draw in just a little more air and let it fill the upper chest, all the way up to the collarbone, causing the area around the heart (heart center), expand and rise. On the exhale, let the breath go first from the upper chest, allowing the heart center sink back down, then from the rib cage, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine.
- Breath of Fire or Agni Prasana (healthinessbox.com)
- Ujjayi Pranayama or Occean Breath – Yoga Lesson Two (healthinessbox.com)
- Bhastrika Pranayama (Bellows Breath) – Yoga Lesson Five(healthinessbox.com)
- Viloma Pranayama (Intermittent Breathing) – Yoga Lesson Three (healthinessbox.com)
- Samhasana or Lions Breath Pranayama – Yoga Lesson Six(healthinessbox.com)
- Kapalabhati Pranayama (Shinning Forehead) – Yoga Lesson Four(healthinessbox.com)