Free your Breath of Tension

Tension and stiffness in the muscles of the neck, chest and shoulders can impede normal or relaxed breathing. It takes awareness and attention to be in tune with our breath and the most common obstacle to relaxed breathing is muscular tension. Yet many of us don't even realize that our breathing is restricted.

Here are a few examples that may indicate breathing is restricted:

• The shoulders move noticeably when you breathe

• Breathing is rapid

• Shallow abdominal movement

• The upper chest moves significantly when resting on your back

• Holding the breath during times of physical discomfort

• In a standing position, it is difficult to open the chest and release the shoulders down

Muscular tension in the abdomen limits diaphragmatic breathing. The effect of the diaphragmatic breath is the stimulation of the parasympathetic nervous system - the calming of the body's autonomic nervous system which promotes mental clarity and attentiveness. This breath is utilized for most yoga poses. The abdominal breath, on the other hand, is a relaxing breath suitable for poses of relaxation. Abdominal breathing compresses and releases the visceral organs that lie below the diaphragm massaging the internal organs and improving blow flow. To assist the diaphragm in its breathing function, it is vital to reduce the muscular tension in the chest, throat and neck. The relaxation pose shown below encourages the expansion of the chest and lungs; allows the neck, throat and shoulders to relax; stabilizes the ribcage and brings awareness of the breath to the abdomen.

Pose Directions:

To provide support and encourage expansion, place a bolster or a blanket under your spine. If your hips don't comfortably reach the floor, lower the height under your spine or use the support of the block under your pelvis as shown. If you experience tension at the knees or hip joints, straighten and extend your legs out on the floor. If your forehead is lower than your chin, place a blanket under your head and neck to maintain alignment. Once in the supported pose, lengthen your lower back, soften the neck and chest muscles and allow your ribcage to open to the sides. Close your eyes and bring your attention to your breathing. As your awareness draws inwards, let your chest expand, relax your shoulders and soften your throat and jaw muscles. Feel your abdomen rise as you inhale and fall as your exhale. Maintain the pose for 3 - 5 minutes. Allow your breath to be smooth, deep and even.

Contraindications: Lower Back Pain, Knee or Hip Injury

Avoid this pose unless you are practising under the supervision of an qualified teacher.