Moving the Joints

What is ?

Diaphragmatic breathing strengthens your diaphragm, which is an important muscle for deep breathing. There are many benefits to relearning how to breathe through your diaphragm. It is practiced in almost all meditation and relaxation techniques to reduce stress and lower blood pressure.

Why Is it important?

When we are young, deep breaths were natural. As we age, life gets in the way and we forget to take the time to breathe deeply. Eventually, making our breaths become shallow and less fulfilling.

It is especially important for people suffering from chronic obstructive pulmonary disease (COPD). Living with COPD makes breathing extremely difficult. COPD happens when air becomes trapped in the lungs, keeping the diaphragm pressed down, which weakens it. Diaphragmatic breathing can help strengthen the diaphragm, which will improve its efficiency.

Here’s How to Do it:

1) Lie on your back on a flat surface, it can be your bed, with your knees bent.
2) Place one hand on your upper chest and the other just below your rib cage.
3) Breathe in slowly and deeply through your nose and into your lower belly. Be sure the hand on your chest is staying still and the hand under your rib cage on your belly is rising.
4) Tighten your abdominal muscles and let them fall as you exhale through pursed lips. The hand on your belly should lower to its original position.

Practice this for 10 minutes several times a day. If you have a desk job, you can also do this in a chair. Be sure your knees are bent and you are sitting with your back straight, head up and shoulders back.

What is the between and Pranayama?

In Anulom Vilom, there is no need to hold the breath, whereas, in Nadi Sodhan, one needs to hold the breath inside for as long as possible.You can start with the practice of 2 second Inhale,5 second retention and 8 second exhalation.

In Anulom Vilom air is inhaled from left nostrils and exhaled from the right one, after that it is inhaled from the right nostril and exhaled from the left one.

In Nadi Shodhan, the air is inhaled from left nostrils hold the breath and exhaled from the right one. The second time the air is inhaled from the right nostril holds the breath and exhale from the left one.

Our both the Nostrils are connected to anti directional area of Brain.When you Inhale from left, you try to supply energy to awaken right side of mind. and when you take breath (Prana) from right nostril, you try to awaken the left side of Brain.

The science behind :

It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect.

*Benefits of Bhramari pranayama (Bee Breath):

*Gives instant relief from tension, anger and anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind.

*Gives relief if you're feeling hot or have a slight headache
*Helps mitigate migraines.
*Pranayama benefits in Improving concentration and memory
*Builds confidence.
*Pranayama benefits in reducing blood pressure.
*Helps calm the mind in preparation for meditation.

for doing Bhramari pranayama:

*Ensure that you are not putting your finger inside the ear but on the cartilage.
*Don’t press the cartilage too hard. Gently press and release with the finger.
*While making the humming sound, keep your mouth closed.
*You can also do Bhramari pranayama with your fingers in the Shanmukhi Mudra.
*Do not put pressure on your face.
*Do not exceed the recommended repetitions of 3-4 times.

According to yogic philosophy, chakras (pronounced “chuhk-ruhs” and often translated as “circle” or “wheel”) refer to centralized locations where subtle energy channels, known as nadis, converge.

Chakra is a Sanskrit word for ‘wheel’. There are a total of seven chakras. They run down the midline of the body, from the very base of the spine to the top of the head.

Each chakra acts as a gatekeeper for its respective area, as the energy travels through us. When they are working smoothly, our vitality and energy can flow easily to where it’s needed the most.

For example, if your solar pelvis chakra, which is said to control your stomach, gets blocked, you may experience indigestion. Or if your throat chakra gets closed up, you may get a cough that doesn’t go away.

There are several ways to channel the power of visualizations, meditation, and breathwork to balance out each energy center of the body.

Backbends are to be felt more than expressed. The other posture can be expressed and then felt. Like in meditation each person has to feel backbends.
- BKS Iyenger

Benefits of Cat cow face pose benefits (Marjaryasana & Bitilasana):

more physical movement
improves flexibility
posture and helps improve your walk
as an warm-up for the entire body
it actively stretches your back, torso, and neck, it your alignment
and stimulates the abdominal muscles
in regulation of patterns
your kidneys and adrenal glands
you down and
beneficial in relieving pain

BENEFITS OF DHANURASANA:
the blood circulation to the spinal nerves
most effective way of reducing weight
in improving the digestive system as well as appetite
elasticity to back
back muscles
constipation
reproductive organs
the function of the pancreas
in curing menstruation disorders
liver, pancreas, big intestine, and small intestine
great stress reliever
back pain
posture
in diabetes

respiratory disorders including Asthma
ankle, chest, groins and thighs and all abdominal organs
for Asthma
the chest, therefore, increased breathing capacity
in curing serious problems such as obesity, gastrointestinal problems

Benefits of Poorna Bhunjangasana:

· Tones the spine

· Balances the nervous system

· Tones the ovaries and uterus

· Beneficial for all abdominal organs especially kidneys and liver

· Opens up the chakras

Benefits of Lotus Pose:

*Opens up the hips
*Stretches the ankles and knees
*Calms the brain
*Increases awareness and attentiveness
*Keeps the spine straight
*Helps develop good posture
*Eases menstrual discomfort and sciatica
*Helps keeps joints and ligaments flexible
*Stimulates the spine, pelvis, abdomen, and bladder
*Restores energy levels