Page 4 - Lesson 21.xps

MODULE-5 Pranayam
Yogic Practices
Precautions:

Always breathe through nostrils unless specifically instructed.
Practise in quite clean and pleasant room which is well ventilated and free
from dust.
Wear light and loose comfortable clothes.

Must empty bowel and bladder before practising.
Note
Food to be taken only 30 minutes after practising of Pranayam.
Pranayam should be practised after practising asan and before meditation.

21.2.2 Breathing Practice

Breathing lies at the centre of human existence. Therefore, it forms core of any
yogic practice. Breathing facilitates oxygen supply to the brain as well as to the
rest of the body. Learning to properly control your breath will actually help you
to attain a strong body and a sharp mind. Learning to properly breathe will help
you get the most out of your practice and give an increased sense of vitality and
energy and help in maintaining mental focus throughout the day. So, first let’s
learn about breathing:

There are four types of breathing. They are -

Natural/ Normal breathing

Natural breathing is basically breath awareness. It is the starting point of working
with the breath. It allows us to understand how we are breathing and our breathing
patterns. It is relaxing, soothing and can be practised at any time. It is the basic
starting point of meditation.

Abdominal Breathing

This type of breathing is associated with the movement of diaphragm and the
outer wall of the abdomen. This form of breathing draws in the greatest amount
of air at the least muscular effort. In this, during inhalation abdomen rises due to
downward movement of diaphragm and on exhalation it falls down due to upward
movement of diaphragm.

Fig.21.1: Abdominal Breathing
Physical Education and Yog
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