Dirga Pranayama : Steps, Benefits And Precautions
What is Dirga Pranayama?
Steps Of Dirga Pranayama:
- First, choose a quiet and calm place to practice and then sit either in a crossed-leg position like Sukhasana Position or you can lie down in Savasana Position whichever seems comfortable to you.
- If you have any back-related problem in sitting then lay down and extend your legs and bend your knees. In that practice, you will feel your abdominal muscles and rib cage part’s movement.
- Always feel relaxed and calm and wear loose cloth so that your muscle's movement should be relaxed and easy.
- Now place your one hand on your belly most likely over your navel and place another hand on your chest just inches below the collarbone.
- Now closed your eyes and make sure that your body is straight and sit on a pillow or cushion making your back slightly uplifted.
- Start inhaling and exhaling with your both nostrils and breathing should be natural, should not be forced. Do this around 15-20 times continuously.
- In the First step as you breathe in, feel the air filling the abdomen area. You can realize this with your hand how your belly is filling like a balloon.
- And in time of your exhale slowly press your navel in to help your abdomen to drive out the complete air out of your belly.
- In the Second step during breathing in again fill the abdomen up to your comfortable limit and try to draw some more and send it to expand the ribcage. You can feel the movement of the ribcage with your hand. Extend your ribcage with air without any stress and force.
- The exhalation process should first shrink your ribs naturally and then push out all held air from the middle and lower torso.
- In the final Three steps inhale and fill your rib cage, your abdomen and finally extend your collarbone and chest for extra air for filling it.
- But here the exhale should be reverse which means first remove the held air from your chest than from the rib cage and finally from the abdomen.
This is the complete process of Dirga Pranayama with Three-Part steps. Now repeat those three steps at one time and each step should be 5-7 times. First, do it for 5 minutes and see if it is comfortable or not and then extend your time to 10-15 minutes.
Benefits Of Dirga Pranayama:
- The deep and smooth Dirga Pranayama practice really helps to increase the oxygen supply in your blood 7th times more than the normal breathing or inhaling.
- Dirga Pranayama also helps to fill up your brain with oxygen and keep your mind calm and focused.
- This pranayama is also known for building a great level of awareness and sense of relaxation in people if practiced regularly without any kind of special position and other steps.
- During the practice along with perfect position and steps and building breathing awareness, it increases the Prana flow and clears the blocked channels and kriyas and makes you feel free and comfortable.
- The daily practice of Dirga Pranayama reduces the anxiety and stress level and brings you more confidence as the oxygen flow all over the body continuously.
- As it is done at the beginning stage of yoga session it helps to prepare your body and mind for any kind of Asana and Meditation in the future.
- Regular practice of this helps to provide inner peace and keep you calm and alerted physically, mentally, and also spiritually.
- The practice of Dirga Pranayama is helpful for better Skin and hair quality and also beneficial for better sleep.
- Practicing of this pranayama reduces Hypertension and High Blood pressure by reducing it as our Blood vessels become relax and calm.
- Beneficial for a faster chemical reaction in the body, enhanced detoxification of harmful elements provides mental clarity and helpful for balancing Hormones perfectly.
- It improves the energy levels in the body and provides better digestions.
- It also reduces the weight not in a great way but in a holistic way.
- Do not try to extend your lung capacity during practice.
- Your breathing should be smooth and not too much deep.
- Make yourself and your body in a comfortable position and relax.
- If you have Asthma or any breathing-related difficulties don’t do it.
- At the beginning try to contact a yoga teacher and follow the initial guidance of doing it.
- If you feel tired and dizziness during practice stop doing and relax and then do normally.