Hi.
My name is Lina.
And today I'll be sharing a very fundamental breathing technique.
That we use in our yoga practice.
And it is called the full yogic breath.
Or also known as the three-part breath.
And this technique is a really simple but powerful.
Tool that one can use to help increase the inflow of oxygen and to help us to train how to breathe with the full capacity of our lungs.
So just a brief overview of this breath work.
Is that the action is to first fill up the lungs from the base of the lungs.
So therefore sending the breath into the belly.
On the same inhale,
We then start to expand the ribcage.
So feel the ribcage moving from side to side,
Maybe even breathing into the back of the lungs.
And then continuing that inhalation,
We send the breath all the way into the upper chest.
We feel the collarbones gently lift and therefore using the maximum capacity of our lungs when we are breathing.
And it should feel not like we are isolating these different compartments,
But that we are gradually filling them up.
On the same inhale.
So what we'll do is we'll practice it together and do a few rounds of this breathing technique.
So let's start by finding a comfortable position.
Elongating the spine,
Making sure that the seat is comfortable.
And that the chest is open.
Tailbone moves down,
Gently lifting the pubic bone.
And then spreading the collarbones nice and wide.
And if it helps you at all,
Sometimes it helps me as well,
By just placing your hands on those different compartments when you are intentionally sending the breath there.
And maybe even closing down through the eyes so you can really tap into the sensations.
We're just going to find a few natural breaths in and out through the nose.
Good.
Then you can start inhaling in through the nose.
Sending the breath all the way into the belly,
You feel the belly rise.
In the same breath,
Start to gradually fill up the ribcage,
The ribcage moving from side to side,
Breathing into the back of the ribs.
And then filling up all the way into the upper chest.
Feel the collarbone spread nice and wide and then when you exhale,
Breath moves out the chest.
Out the ribcage.
And then out the belly,
Softening the belly button gently back towards the spine.
And then just take a few natural breaths in between each set.
So when we exhale,
We're doing the reverse order.
And then when you're ready,
Take a big breath in,
Breathing all the way into the belly.
Expand the belly.
Expand the ribcage.
Breath all the way into the chest.
And then exhale,
Chest moves down.
Ribcage comes together.
Belly button moves back towards the spine.
Just taking.
A few natural breaths in between.
And then for the last bit.
We're going to do three continuous rounds of our full yogic breath.
So when you're ready.
Start by taking a big breath in through the nose,
Feel the belly rise.
Feel the ribcage move to the sides,
Expanding.
And then exhale,
Chest,
Ribcage.
Belly.
Big breath in.
Following up belly.
Ribcage,
Chase.
Exhale chest,
Rib cage,
Bailey.
One more time,
Big breath,
Fill up.
Diaphragm moving down.
Belly rise.
Rib cage,
Expand.
All the way into the upper chest.
And then chest deflates,
Ribcage comes together.
Belly button to spine.
And then just taking a few natural breaths,
Allow the breath to come back.
To its own rhythm.
Just feeling the subtle sensations.
Feeling the effect.
Of the breath work.
And then gently opening your eyes if they aren't already open.
So this is something that you can do.
Throughout your yoga practice.
You can also do it whenever you're finding that you're feeling a bit fatigued,
Stressed.
Burns out.
It's such a nice way to fully incorporate our breathing system and then bring more energy into the body.
While still regulating our nervous system.
So thank you very much for.
.
.
Continuing this practice with me today.
I hope that it was very beneficial to you and I hope to see you again in the next video.
Thank you.
Namaste
