Preparation for prān. āyāma, the yoga art of breathing Preparation for prān. āyāma, the yoga art of breathing
- Viparīta Kara (see Chapter 7): instead of
straight legs pointing upwards, the lower legs
can be rested on a chair or the knees can be bent
and the soles of the feet placed on the floor (see
Chapter 6, exercise 2.5). Stay in the position for
5 minutes. - Śavāsana (see Chapter 7): use sufficient support
for your head and legs, if necessary. Make
sure you are warm: this significantly improves
relaxation. Stay in the position for 10 minutes.
This is a well-balanced sequence of resting poses
in preparation for breathing techniques. If you are
short of time you can practice a selection from this
cycle; even just one part is helpful. Always finish
with Śavāsana (see Chapter 7).
The following basic exercises can be combined in
a similar manner: - side-lying rotation (see Chapter 6, exercise 3.2)
- side-bending over a bolster (see Chapter 6,
exercise 2.6) - supported forward-bending (see Chapter 6,
exercise 2.7). Adho Mukha Śvānāsana in a rope
and supported Halāsana (see Chapter 7) are
good preparations for breathing techniques and
to calm the mind.
Further relevant preparations for good breathing
include:
• To stabilize the posture and lift the spine:
exercises 1.1 and 1.2 (see Chapter 6) and all
standing poses (see Chapter 7) are particularly
relevant.
• The mobility of the thoracic joints is improved
by bending in all directions; rotations are very
important (see Chapter 6, exercise 2.8, and
āsanas Marīcyāsana III, Utthita Marīcyāsana,
and Bharadvājāsana I, in Chapter 7).
• Hypomobile spinal segments or ribs can be
mobilized lying over a rolled towel, adding
specific movements (see Chapter 6, exercise 2.2).
• Scapular mobility is improved by all-embracing
shoulder work (see Chapter 6, exercise 4.11).
• The respiratory muscles are strengthened in
all exercises which include arm and trunk
movements.
• The respiratory space is expanded through
forward bends posteriorly (see Chapter 6,
exercise 2.7), supported supine positions
anteriorly (see Chapter 6, exercise 2.4), and
through side-bending on the opposite side
(see Chapter 6, exercise 2.6). Due to gravity
ventilation and perfusion are greatly affected by
inversions and side-bending exercises. In supine
positions the effect on ventilation and perfusion
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