This series of asanas are meant to correct faulty breathing by assuming various postures (asanas) bringing awareness to those parts of the body requiring the movement of prana.
Shashasana (Rabbit posture)
This posture will direct the incoming air into lower abdominal areas of the lungs, but restricts the movement of diaphragm to enable the prana to move up to the chest.
Sit in vajrasana, bend forward and place on the ground both elbows just touching the front of the knees.
The forearms are extended straight, palms down on floor.
The head is held back in a lifted position which will stimulate the breathing center.
Breath deeply through the nostrils, taking air down into the lower part of lungs to feel the expansion of diaphragm area exerting pressure on the thighs.
Breath 6 rounds
Benefits
This enables the circulation of prana into the lower parts of the body. This will give relief in case of abdominal tension, painful monthly menses, irregular periods, bladder and other urinary problems, vericose veins and conditions of poor circulation into lower limbs.
Variation of Shashasana
This is done to gain control over mid chest breathing. Sitting in vajrasana place the palms on the ground just in front of the knees; straighten arms; hold back the head. See sketch. Breathe deeply in the mid chest. Repeat 6 times feeling the expansion. Mid breathing is beneficial in all cases of heart diseases.
Dharmikasana
This is one of the best tension-relieving postures to attain light relaxation. It is also helpful in breathing at the throat -Adyam breathing.
Sit in vajrasana; catch hold of the ankle or feet depending upon the ability to do so. While expelling the breath, bend forward until the head touches the ground in front of the knees. Relax the elbows on floor; do not lift the buttocks. See the sketch. Continue shallow breathing in this position till it becomes uncomfortable. Concentrate on the portion of the head touching the ground imagining that the breath is entering the body at this point.
When ready to sit up, take a long, slow and deep breath as in Mahat yoga pranayama and sit erect.
Duration : 3 to 5 minutes.
The spinal chord is drawn to its most tense position, releasing pressure on cerebro spinal fluid bringing relaxation. After this practice, meditation becomes very natural.
Benefits
Relieves localized headache, sinus-headache, and migraine; ear problems, air sickness or motion disorientation.
Yoga mudra
It is a variant of dharmika. In this the hands are raised up. It is useful for treating asthma. See sketch.
Duration : 1 minute.
Ushtrasana [for abdominal breathing]
This asana and its variation are excellent to force air into the lower abdominal lobes of the lungs.
1. Sit on heels in vajrasana, expel the breath. Breathe in and stand on knees; bend back with arms dangling to the side. Be in this posture without much strain. Keep eyes open; breathing out come back to vajrasana.
Repeat 6 rounds.
2. Sitting in vajrasana rest the weight of the body on the palms placed behind, the fingers touching the toes. Relax the head back, expelling the breath. On an incoming breath raise the buttocks off the heels and go into the highest arch possible.
3. Sitting in vajrasana, breathe in and stand on knees; and assume the position as shown in sketch. In this position breathe, moving the abdominal area quickly in and out (like bellow).
Repeat 6 times.
Matsyasana [for mid-breathing]
Matsyasana and its variations are excellent conditioners for mid-breathing.
A simplified version of the Matsyasana is called paryankasana; (see sketch). Lie down flat on the floor with heels together and hands lying beside the body. Lift the shoulders off the floor to form a back arch so that top of the head touches the ground. Use elbows to gain this position. Breathe deeply at the mid-chest region and complete 6 rounds.
The full matsya is done with padmasana; but beginners can do this from sukhasana also. From either of these positions relax into the back bend posture forcing the shoulders off the floor so that the weight of the body rests on the top of the head. Grasp the toes with each hand or place the hands on the thighs. Breathe deeply in and out. 6 rounds.
Benefits
This relieves congestion of the chest and helps overcome faulty mid-chest breathing. Good for heart problems.
Marjari asana
From a kneeling-on-all fours position, take a deep breath, and let the abdomen sag towards floor and let the back cave in, but keep the head high. See sketch (a)
On an expelled breath, arch the back as high as possible lowering the head, pulling stomach towards spine. See sketch (b). After 3 to 6 rounds relax in vajrasana.
This is an excellent way to strengthen the lower and mid breathing and good for strengthening lower back.