Inhale ... Exhale ...

 

Introduction: Breathing is synonymous with life itself. It is the first thing we do at birth and the last thing we do as we die. Yet, this natural act is often compromised by conditions that affect breathing like colds, asthma, flu, allergies, bad posture and stress. This practice is designed to improve respiratory capacity. We will explore gentle stretches to open the chest, create spinal flexibility and release tension that may be restricting your ability to breathe freely and completely.

Gather your props: Chair; bolster (or a firm pillow or cushion); 2 blankets; towel.

Warm Up: Breath Stretches – Repeat each three times.

Move … flow with your natural, peaceful breathing pattern … inhaling … exhaling.

** Feel free to make any adjustments.  Build/stack the props up to your body rather than straining to bring your body down to the props.  Take a few moments to make adjustments as you come into each pose so that you are comfortable, able to release your weight into the props, and relax. **

Easy Breath Pose
Props: 1 blanket & 1 towel

Sit with the folded blanket (folded to approximately 8-10 inches wide, 3 inches high, and 3 feet long) lined up vertically behind you. Place the towel within easy reach. Slowly release down onto the blanket, so that your spine is supported by the blanket and your hips are resting on the mat. Bend your knees, press into your feet, lift your hips and scoot your tailbone towards your heels, releasing your lower back. You can keep your legs bent or extended long down the mat. Place the folded towel under your head and neck so that your forehead is slightly higher than your chin.

Strengthening the Diaphragm[i]

Now bring your hands to the bottom of your rib cage, placing your thumbs on the back and your fingers on the front. Press your thumbs firmly into the rib cage but allow your fingers to simply rest on the front of the ribs.
Begin to direct and expand your breath into your ribs, expanding your ribs against the pressure of your hands. With each inhalation the fingers of the hands move away from each other, with each exhalation, they come closer together as your rib cage moves like an accordion.

Continue breathing, providing resistance with your hands so that your diaphragm and intercostal muscles receive a gentle workout. Scan your chest, neck, back, and face. Are those areas tense and tight? If so, mindfully release tension on each exhale.
Continue for 10 breaths then return to your normal, natural breathing pattern. How does your breathing feel now?

Reclining Quarter Moon Pose (2 – 5 minutes per side): This pose stretches the intercostal muscles, the muscles that lift the ribs during inhalation and then draw the ribs down on exhalation. 

Props: bolster; 2 blankets

Place a bolster horizontally across the mat.  Place a rectangular folded blanket below the bolster on the right edge of the mat; place a square folded blanket above the bolster.

Sit with your right hip next to the long side of the bolster. Elongate and extend the right side of your torso over the bolster so that your ribs are supported. Slide the right arm under the square folded blanket and draw the blanket under your head and neck. Reach your left arm overhead, bend your elbow and rest your left arm on your head. Extend your left leg out in front and scissor the right leg backward. Place the rectangular folded blanket under the left knee.

Bring your awareness to your ribs as you feel your breath moving in … out.

To come out of the pose: Bring your left hand onto the floor in front of your chest and bend your knees towards your chest. On an exhale, using your hands and arms, press yourself up to sitting. 

Repeat on your other side.

Heart Opening Pose (5 - 10 minutes): This pose opens up your back and chest and counteracts all the hunching forward you likely do throughout the day. 

Props: bolster; folded blanket; a rolled blanket (or a firm pillow or a cushion).

Place a folded blanket at the top of your mat (this will support your head and neck). Place a bolster horizontally across the mat below it, (this will support your shoulder blades and mid-back). Finally place a rolled blanket (or firm pillow or cushion) below it, horizontally . This will support your knees. 

Lie over the bolster with your arms extended in a T shape. Rest your head and neck on the folded blanket. If the bolster feels too high, place another blanket under your head and neck. 

As you relax, imagine your body softening and spreading. Breathing in, know that you are breathing in. Breathing out, know that you are breathing out. In. Out.

To come out of the pose: Bend your knees and use your feet to push the rolled blanket/firm pillow/cushion away. Then, keeping your knees bent, roll to your favorite side. On an exhale, using your hands and arms, press yourself up to sitting. 

Chair Forward Fold (3 minutes per side) – Sixty percent of your lungs are in your back body. This pose opens up your back body allowing you to focus on how your back moves with the breath. 

Props: Chair; 1 or 2 blankets. 

Place the chair at the top of your mat with the seat facing you. Place a square folded blanket on the seat of the chair.

Sit in front of the chair with one leg straight out in front of you under the chair. Bend the knee of the other leg, with your foot folded towards your pelvis. On an exhale, fold forward, your forearms resting on the chair seat, elbows bent. Rest your forehead on your forearms. Adjust the chair as needed for comfort. You may also want another folded blanket under your hips for comfort. 

Let the weight of your head rest completely. Breathe into your back as you let it softly round.

Switch the straight leg and the bent leg after 3 minutes. 

Legs on a Chair (7 – 10 minutes): This pose is a gentle inversion. Inversion poses have many benefits including helping to drain excess fluid and congestion from the lungs. 

Props: Chair; 1 or 2 blankets. 

The setup is the same as Chair Forward Fold. 

Ease onto your back with your knees bent, calves resting on the seat of the chair. Adjust a folded blanket under your head for comfort. 

Let each breath be slow and steady, moving deeply and gently into your lungs and back out. Enjoy the sensation of fatigue draining from your legs; your back and shoulders opening; and your mind quieting. 

Forget the world for the next several minutes; allow yourself the important task of doing nothing. Breathing … in…out.

[1] Farhi, D. (1996). Breathing book - vitality and good health through essential breath work. Henry Holt & Company.