Vibhagiya Svasana (Pranayama, Sectional Breathing)


This is a preparatory breathing practice for Pranayama. It corrects the wrong breathing pattern and increase the vital capacity of the lungs.

a) Abdominal Breathing (Diaphragmatic Adhama)

Sthiti : Vajrasana 

Practice

  • Place the hands resting on the thighs in Cin Mudra.
  • Inhale, (puraka) deeply, slowly and continuously, the abdomen bulges out.
  • Before exhaling stop the breath for a few seconds effortlessly.
  • Exhale, (recaka) draw the abdomen inwards continuously and slowly.
  • Before the breath is reversed, stop the breath for a second.
  • Repeat this breathing cycle five times.
  • There should be no jerks in the whole process. It should be smooth, continuous and relaxing.

Note

  • In abdominal breathing the air fills the lower lobes of the lungs.
  • Avoid movement of chest.

b) Thoracic (Intercostal) Breathing (Madhya ma)

Sthiti : Vajrasana 

Practice

  • Place the hands resting on the thighs in Chinmaya Mudra.
  • While inhaling, expand the chest cage forwards, outwards and upwards.
  • While exhaling relax the chest wall and return to resting position.
  • Repeat this breathing cycle five times.

Note 

  • Avoid Attention on movements of abdomen.

c) Upper Lobar (Clavicular) Breathing (Adya)

Sthiti : Vajrasana 

Practice

  • Sit in any meditative posture.
  • Place the hands resting on thighs in Adi Mudra.
  • While inhaling raise the collar bones and shoulders upwards and backwards.
  • While exhaling drop down the shoulders to the resting position.
  • Repeat this breathing cycle five times.

Note 

  • Try and avoid movements of the abdomen and chest.

d) Full Yogic Breathing

  • Full yogic berating is a combination of all the three sections of Vibhagiya Svasana

Sthiti : Vajrasana 

Practice

  • Place the hands resting on the abdomen at the navel Brahma Mudra.
  • During inhalation, the Adhama, Madhyama and Adya pranayama occur sequentially. 
  • Now exhale in the same sequence(abdominal, chest and clavicular).
  • Repeat the berating cycle 5 times.

Note 

  • The whole process should be relaxing and comfortable, without any tension in the face.
  • Roughly gauge the time of your inhalation and exhalation. take one third of your inhalation time for adhama, one third for madhyama and one third for adya. Follow the same sequence and timing for exhalation.
  • This exercise can be performed lying down in savasana or sitting in a cross-legged position with head,neck and spine erect.
  • All breathing should be performed through the nose and not through the mouth.
  • As you increase the number of rounds of Full Yogic Breathing day after day, you will come to develop this practice as an automatic and normal function of the body.


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