Learn the Three Part Breath Technique - Dirga Pranayama

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Try out the Three Part Breath Technique, Dirga Pranayama.

This material will guide you towards building a foundation in Yoga practice.
Don't miss the video on the Sun Salutations.

This technique helps you calms the body and slow down your breathing.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen - "Abhogi" & "Jhinjhoti"
"Kast - Paradise" published by Alter K

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In this video, you will learn the Learn the Three Part Breath Technique, also known as Dirga Pranayama.

Sit down on your heels, so that your knees are below the level of your belly.

You can also follow this exercise while lying down in Corpse Pose.

To begin with, get acquainted with the three phases of breathing that fill up the belly, the lower ribs and the upper chest.

Remember to keep your mouth closed and breathe through your nose.

Place your hands on your belly and inhale, inflating the belly like a balloon.

Now exhale, allowing your belly to collapse.

Place your hands beside your lower ribs and inhale, letting your ribs expand.

Exhale as your ribs close in.

Next, place your hands on your chest, just below your neck, and breathe in, letting your chest rise.

Exhale, allowing your chest to compress.

Now, Inhale slowly for 6 counts.

In the first 2 count, fill up your belly.

In the second 2 counts, let your lower ribs expand.

In your last two counts, fill up your upper chest.

Now, exhale in reverse, first compressing your upper chest, then your ribs and finally your belly.

Repeat this cycle 5-10 times.

This technique helps you calms the body and slow down your breathing.

It also increases lung capacity and helps lower blood pressure.

You have now learnt Dirga Pranayama, the Three Part Breath Technique.

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