5
Chapter
Preparatory practice for the yoga art of breathing
Preparation for prān. āyāma, the yoga art of breathing
Adjust the height of the support so that it is right
for you. You can use folded blankets instead of the
bolster if you need a lower support. In particular
the back of the head, the neck, and throat should
be relaxed, the thorax expanded, the lumbar area
relaxed, and the lower abdomen should sink slightly
towards your back.
Instead of Supta Sukhāsana, Supta Vrāsana or
Supta Baddha Ko āsana (see Chapter 7) can be
practiced. If you practice with straight legs you may
like to support the knees or lower legs with a roll or
a bolster.
The correct sitting position (Figure 5.6)
Sit in a firm and comfortable position on the floor
with the legs in a simple cross-legged position. Find
the balance for your pelvis between tilting it forwards
and backwards, so that your spine is lifting without
effort. Rest your hands on your thighs, palms facing
upwards, so that your elbows and shoulders move
slightly backwards and downwards. Keeping your
chest lifted and the throat relaxed, bend your head,
and lengthen the back of your neck. If this causes
stress in the neck or throat, keep your head upright.
Keep your pelvis slightly tilted forwards when you
pull your lower abdomen towards the lumbar spine
and the diaphragm. Maintaining this stable pelvic
position, lift your side ribs, sternum, and upper
ribs. All these adjustments of the posture prepare
you for correct breathing. Alternatively you can sit in
Vrāsana (see Chapter 7) or on a chair.
Experiencing detailed areas that are
relevant for breathing
Applying anatomical principles to the practical
experience of breathing movements, the follow-
ing preparatory practice is suggested. To improve
awareness of the area and movement, the hands are
placed on specific areas, feeling the movement with
inhalation and exhalation. Keep the hands on each
area for 1–3 minutes. Start the contact from the lit-
tle finger side, then gradually put the whole hand on
the area. Gently release your hands with the end of
an inhalation. Practice lying on your back or sitting.
Work on the following areas:
• costal arches
• upper lumbar area
• sternum and middle ribs
• upper ribs and clavicle
• area below the navel.
The gentle movement of the area below the navel
towards the lumbar spine and the diaphragm during
exhalation can be maintained during inhalation by
gently pulling the skin of this area towards the under-
lying muscles, the lumbar spine, and the diaphragm.
Figure 5.5
Figure 5.6
Preparation for prān. āyāma, the yoga art of breathing
