Duration: 5 minutes | Level: Beginner
Dirga Pranayama
This is a Pranayama that is performed lying down instead of in a seated position. You begin by inhaling a lot of air, filling your belly, so that it rises up. You remain in this position for a few seconds and then exhale, drawing your belly inwards until you’ve exhaled completely.
In the second half of the Pranayama, you inhale even more deeply, so you’re filling your rib cage with air too. Exhale. The third time you inhale, you have to breathe even deeper. Imagine filling up your belly, rib cage, and heart center. Exhale slowly.
You can repeat this process 5-6 times.
Benefits
- <ul>
- <li>It calms your mind, soothes your nervous system and makes you more aware of your breathing pattern and lung capacity</li>
- <li><strong>Dirga Pranayama</strong> involves a deep, conscious expansion and retraction of your upper body - first the belly, then the ribcage, and, finally, your upper chest.</li>
- </ul>