This post, following up on the previous post, offers specific suggestions and a process for safe breathing for pranayama and increasing lung capacity.
Asana: Some gentle movements can definitely help loosen muscles and help tone the diaphragm and lungs for better breathing. Refer to the movements of the Upper Body on www.mahasriyoga.com.
A few other movements are palm tree pose (tadasana), swaying palm tree pose (tiryaka tadasana), waist rotating pose (kati chakrasana) cat/cow (marjariasana), cobra (bhujangasana), fish (matsyasana), bow (dhanurasana), shoulder pose (kandharasana), bridge (setu). This blog uses asana names from the Satyananda Yoga style.
Body Relaxation: After doing 15-20 minutes of simple physical movements or asanas of your choice, we suggest the following audio tracks that are free downloads (like podcasts) from Mahasri Yoga–you can hear everything directly from your computer speakers. Try one track for a week or two (practicing five days a week). This will take four to eight weeks. It is our belief that it is important for those new to this to go slowly and establish a firm foundation for most gain.
- Base Position:
A proper physical posture can be important for practicing pranayama and meditation. Three different positions are described here to accommodate varying needs: sitting on a chair, sitting on the floor, and lying down. They can be tried out to determine which one is the most comfortable for your body.
- Body Stillness:
The first step to having an effective pranayama practice or meditation practice is learning to use the breath to still and calm the body. As long as the body is restless or tense, the mind is drawn to the body and distracted by it. Making any progress in pranayama is difficult in the agitated or distracted state.
- Deepening Body Awareness:
After establishing a base position and learning to still the body, we deepen body awareness. The process of witnessing the body as a spectator deepens the process of relaxation, and that in turn facilitates more efficient rhythmic breathing.
- Breath Awareness:
With this practice we continue the process of deepening awareness of the breath by becoming more sensitive and observant. This can help curb the constant vortex of thoughts that spin around and around. We observe more deeply when the mind is becoming inert and sleepy or going off in tangents. Then through the will power of the witnessing awareness, the mind is trained to stay anchored and focused on the breath. It learns to rest on the breath.
The next post will provide links to audio tracks that begin controlling the breath gently at an individual pace, not a given count.