Mahatma Pranayama.
This is a beautiful pranayama that's the foundation of other yogic breathing practices.
It teaches us to use the diaphragm to breathe completely and correctly to all three sections of the lungs,
Just as we are meant to.
Physically,
The diaphragm is a half dome shaped muscle that separates the thoracic cavity and abdominal cavity.
It's the engine of respiration.
Typically,
We don't use our breath engine because we only breathe to the top of the chest.
By using our diaphragm,
We support the muscles of respiration,
Optimize our lung function,
And increase the oxygen to positively influence all the systems of our body.
The subtle body intention of this breathing practice is to connect to emotions or gut feelings.
Experience the emotions being pushed out of the chest with Mahatma Pranayama.
This technique can be done seated or lying down.
Please take the position that's most comfortable for your body.
If you are new to the practice of pranayama,
It may be best to lie down using any supports under the head or knees to relax the weight of the body.
If seated,
Experiment with relaxing into the legs and hips and rooting down through your sit bones.
From that base of support,
Rise up through the crown of the head to create a spacious neutral spine.
Take a few long,
Slow,
Easy breaths,
Breathing in and out through your nose.
Enjoy the spontaneous movement of each breath as it flows in and out and out.
You are unconfined in body and breath.
We will start at the bottom.
Place your right hand on your upper abdomen so that the pinky side of the palm rests on the navel center.
Direct your breath to your hand and the lower lobes of your lungs.
Feel an easy outward expansion in the front,
Sides,
And back of the section as you breathe in,
And then an easy contraction as you breathe out.
Establish your right hand on your mid-chest,
On the sternum or breastbone.
Direct your breath to your hand and the mid-lobes of your lungs.
Feel the easy expansion of your breath outward and upward in the front,
Sides,
And back of the section,
And feel the easy contraction as you breathe out.
Establish a balanced and smooth flow and continue for five to eight breaths.
Now place your right hand on your upper chest,
Lightly touching your fingertips to your collarbones.
Direct your breath to your hand and the upper lobes of your lungs.
Feel the easy expansion of your breath as it lifts the front,
Sides,
And back of this section and the easy contraction as you breathe out.
Establish a balanced and smooth flow and continue for five to eight breaths.
The full breath.
Continue with a fluid,
Mindful breath.
As you breathe in,
Direct the breath first to the lower,
Then the mid,
Then the upper lobes of your lungs.
As you breathe out,
Release the breath first from the lower,
Then the mid,
Then the upper lobes of your lungs.
Enjoy the easy expansion and contraction of the body as the breath flows smoothly in and out of all parts of the lungs.
Continue to inhale,
Belly to chest,
Exhale,
Belly to chest.
Harmonize the rhythm of your breath.
Find the balance between the length of the vitalizing inhale and the purifying exhale.
Inhale fully,
Completely let go and empty on the exhale.
Observe the natural pause at the top of the inhale and the moment of stillness at the end of the exhale.
Continue breathing in this way as long as you are comfortable.
Fluidity and freedom in the body,
Breath,
And mind.
When you are done,
Please return to your spontaneous breath and notice how you feel.
This breathing practice can be used any time throughout the day to bring your awareness inward.
