Dirga Pranayama
Dirga Pranayama, also known as Three-Part Breath or Complete Breath, is a foundational breathing technique in yoga. It involves deep, full inhalation and exhalation, utilizing the entire capacity of the lungs. This pranayama technique is often practiced to promote relaxation, reduce stress, and increase awareness of the breath.
Anyone can start practicing Dirga Pranayama, regardless of age, fitness level, or prior yoga experience. It is suitable for beginners as well as experienced practitioners who want to deepen their breath awareness and enhance their yoga practice.
Here are the steps to start practicing Dirga Pranayama:
Find a comfortable seated position: Sit in a comfortable position with your spine tall and straight. You can sit cross-legged on the floor, in a chair with your feet flat on the ground, or on a meditation cushion.
Relax your body: Close your eyes and take a few deep breaths to relax your body and mind. Let go of any tension or tightness in your muscles, and soften your facial muscles and jaw.
Place your hands: Rest your hands on your knees or thighs, palms facing down for grounding or palms facing up for openness. Alternatively, you can place one hand on your abdomen and the other on your chest to help you feel the movement of your breath.
Begin with exhalation: Take a slow, deep breath out through your nose, emptying your lungs completely. Feel your abdomen contract gently as you exhale.
Inhale into three parts: a. First, inhale deeply into your abdomen, allowing your belly to expand outward. Feel the diaphragm moving downward as you fill the lower lungs. b. Then, continue to inhale, expanding your ribcage outward and upward. Feel the middle part of your lungs filling with air. c. Finally, inhale fully into your chest, lifting your collarbones and expanding the upper part of your lungs. Feel your chest and heart area expanding with breath.
Exhale completely: Slowly and steadily release the breath, first from the chest, then from the ribcage, and finally from the abdomen. Contract your abdominal muscles gently to expel the remaining air.
Repeat the cycle: Continue this three-part breathing pattern, smoothly transitioning from inhalation to exhalation and vice versa. Focus on creating a smooth, continuous flow of breath, without any pauses or jerky movements.
Practice for several rounds: Start with a few rounds of Dirga Pranayama, gradually increasing the number of breaths as you become more comfortable with the technique. You can practice for 5-10 minutes initially and gradually extend the duration as desired.
Conclude and relax: After completing your practice, take a moment to notice how you feel. Notice any changes in your breath, body, and mind. Allow yourself to relax and enjoy the sense of calm and clarity that comes with mindful breathing.
Regular practice of Dirga Pranayama can help improve lung capacity, reduce stress, and enhance overall well-being. It can be incorporated into your daily routine as a standalone practice or as a preparation for meditation and yoga asanas.
Areas it can help in: Improved Respiratory Function, Enhanced Oxygenation, Calming the Nervous System, Stress Reduction, Anxiety Management, Improved Concentration, Enhanced Emotional Well-being, Better Sleep, Mind-Body Connection, Lowered Blood Pressure
Additional Exploration:
https://www.verywellfit.com/three-part-breath-dirga-pranayama-3566762
