Fine-tune Diaphragmatic Breathing

What is diaphragmatic breathing ?

The diaphragm is the main muscle responsible for breathing. Diaphragmatic breathing occurs when the breath is even and silent, when the exhalations and inhalations are equal in length and there is no pause between the inhalation and the exhalation. There is no force or restriction in the breath. Diaphragmatic breathing supports relaxation and the functioning of the nervous system. It enhances the quality of meditation and deepens self-awareness.

Which pose is best to practise diaphragmatic breathing?

Makarasana or crocodile pose is particularly effective when it comes to practising relaxation and diaphragmatic breathing. To begin, lie face down on your stomach. Extend your legs out about shoulder width apart with your toes pointing outward. Cross your forearms so the shoulders and upper chest are slightly off the floor. The abdomen and lower rib cage remain in contact with the floor. Rest your forehead on your forearms. Close your eyes and relax your muscles. With the arms crossed, the back and abdomen can relax and the floor prevents the breath from moving into the lower abdomen. Instead, the breath is guided into the lower back and side waist which helps the release of tension in these strain prone areas. Practise this pose for 5 to 10 minutes each day to experience calm and rejuvenation.

Contraindications: Avoid this pose if you are pregnant, have high blood pressure, any related stomach disorders, injury or pain in your back or shoulders and unless you are practising under the supervision of a qualified teacher.

Makarasana Pose