Sectional Yogic Breathing
During a yoga session, relaxing ourselves by concentrating on deep breathing and focused inhaling-exhaling is emphasised by the instructor throughout the session. It is an essential part of yoga.
What’s even more rejuvenating is a relaxing ending, or perhaps better described as, the `grand finale’ of each yoga class, something that everyone eagerly awaits after a grueling one-hour session.
Though there are variations to this relaxing technique, I am sharing one of the most effective and powerful methods that enhances our wellness. This technique can also be used whenever you are stressed and need quick relaxation.
Part I
Lie down on your back on the mat, in what is called `shavasana’ or corpse position. Legs and hands extended, and away from the body, fingers naturally curled. The whole body is loose and collapsed on the mat. Eyes must be closed.
Take a few deep breaths to unwind completely. Begin a full-body mental relaxation. Beginning from the tips of your toes, slowly work up to the feet, lower and upper legs, moving from there to the abdomen, upper body, neck, and head.
Part II
The second part of this exercise involves complete, sectional, yogic breathing, which happens in four parts.
- Take a deep breath in, filling your abdomen with air. Feel the tummy bulging up as you inhale. Exhale slowly and completely. Take another similar breath, this time as you exhale chant “a-a-a” (known as “aakaara”). Repeat this 3 times.
- In the next round, take a deep breath in, let the air fill up your thoracic region, expanding your chest. As you gently release the breath, chant ‘u-u-u” (often referred to as “ukaara”). Repeat the same process 3 times.
- For the third round, breathe in slowly and focus on the collarbone area. Observe this and the throat area swelling. As you exhale, chant m-m-m( known as makaara). Do this for 3 rounds.
- Finally, concentrate on your third eye. Take a slow and long breath in, and as you breathe out, chant “om” (known as “omkaara”). Continue for 2 more rounds.
- Allow a few more moments of rest and stillness, before opening your eyes.
This type of breathing exercise, if practiced regularly, not only energizes the entire body, and mind but also increases oxygen flow in the system. An epitome of tranquility, it helps reduce stress, thereby promoting overall well-being!
