Power of Yoga

Art of breathing

Begin by observing the natural inhalation and exhalation of your breath without changing anything.
As you inhale, say to yourself,
I notice I am inhaling,
and as youexhale, say to yourself,
I notice I am exhaling.
Stay focused on the breath for five 5 breath cycles.
Begin to inhale deeply through the nose while filling 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 to make sure that the belly is empty of air. Repeat this deep belly breathing for five (5) breath cycles.

On the next inhale, fill the belly up with air as described before. 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. As you exhale, let the air go first from the rib cage, letting the ribs slide closer together, and then from the belly, drawing the navel back towards the spine. Repeat for five breaths. On the next inhale, fill the belly and rib cage up with air as described before. 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 (which is called the heart center in yoga), to expand and rise. As you exhale, let the breath go first from the upper chest, allowing the chest to drop slightly, 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. As you inhale, you fill the water pitcher (your body) from the bottom up. As you exhale, you empty the water pitcher (your body) from the top to the bottom. You are practicing three-part breath! Continue at your own pace, eventually coming to let the three parts of the breath happen smoothly without pausing. Continue for about 10 breaths.

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