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Dirga Pranayama: Three-Part Breath
Dirga Pranayama is usually the first breathing technique taught to new practitioners of Pranayama. This brings awareness to the present moment and calms the mind. It is often used at the very beginning of a yoga practice to settle in and prepare oneself for meditation.
This Pranayaama is particularly beneficial as it can be practiced everyday with ease because it requires no special position to achieve a grounded and relaxed state of awareness. It has to be practiced as suggested to reap maximum benefits.
- Sit in a comfortable cross-legged position like Sukhasana (Easy Pose), or lie on your back in Savasana (Corpse Pose).
- Rest one hand on your belly and one hand on your rib cage.
- Close your eyes, and breath deeply but naturally.
- Begin to focus your awareness on the breath as it moves in and out of your body.
- Feel the lift of your belly and the expansion of your ribs on your inhalations; and the slight compression of your ribs and drop of your belly as you exhale.
- Next, bring your bottom hand to your chest, just below your collarbone. Breathe all the way into this area and allow your chest to rise slightly; then exhale and let it go.
- Feel your belly lift, ribs expand, and chest lift as you inhale; on your exhalations, notice how your chest drops, ribs contract, and belly lowers.
- Release your arms and focus your mind on your breath, inhaling and exhaling fully.
Hope it will help you in practising Dirga Pranayama. Please feel free to leave a feedback.