According to Dr. Georg Feuerstein, Ph.D., yoga is a spiritual tradition practiced within the religious cultures known as Jainism, Buddhism and Hinduism. These techniques have become popular in the Western world, but the sacred background is sometimes absent in the teachings. These postures, poses and deep breathing practices, though absent of their former spiritual applications, may still be effective for health and fitness.
Dirga Pranayama
Dirga pranayama, also known as three-part breathing, is a yoga breathing exercise. Dirga pranayama requires lying down rather than being in a seated position, as with other yoga breathing exercises. Deep breathing and exhaling is necessary. To practice this technique, lie on your back with your eyes closed. First, breath normally, then take slow deep breaths. Inhale a large amount of air, filling up your belly, hold the position for several seconds before exhaling slowly. The second step requires deep breathing, again filling up the belly and inhaling a bit more will fill up your rib cage. Exhaling first from your rib cage and last from your belly. The final step involves the same deep breathing to fill up the belly and the rib cage, inhaling a bit more will fill up the area around the heart. Exhaling is done first from the heart area, then the rib cage and finally the belly. This three- part process is done approximately five or six times.
Kapalabhati Pranayama
Kapalabhati pranayama is a yoga breathing technique that is done while sitting with your legs crossed. Several deep inhales and exhales are practiced before a forceful exhale is done to draw out all the air. The belly is drawn in with the exhale. The breathing technique is done 20 to 30 times.
Benefits
The goal of yoga breathing exercises are relaxation and unity for the body, mind and spirit. For this reason, yoga is considered therapeutic and beneficial for physical, psychological and emotional health. The physical benefits of deep breathing can be improved circulation and stress relief.
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