像婴儿一样呼吸 Breath like a Baby

2016-09-26 17:05:33 justyoga 38

Series Two 连载三
Please click here to view Series One and Series two


We have discussed in the previous episode about the important muscles in abdominal area, as well as the yoga asana explanations in relation to different parts of abdominal musclesIn this episode we will  continue discuss about the various ways of breathing techniques that can contribute to a healthy abdomen.

Right Breathing ,Right Abdomen:
正确地呼吸 ,正确地使用腹肌

The transversus abdominus also plays an important role in maintaining a toned abdominal wall. You engage this muscle when coughing, sneezing, or exhaling forcibly. Unlike the other three abdominal muscles, the transversus doesn't move your spine.

Perhaps the most effective means of exercising it entails working with the breath. Pranayama practices involving forceful exhalations, like Kapalabhati andBhastrika(called by a variety of English names, including Breath of Fire, Skull Shining, and Bellows Breath) provide an excellent workout for the deep transversus.
To feel this muscle contract, stand with your feet shoulder-width apart, bend your knees slightly, and place your fingers on your sides, just below the rib cage. Now cough and feel the muscles under your fingers contracting forcefully. To contract this muscle even further, try this: Rest your hands on your thighs. Take a full breath, and then exhale completely while contracting your abdomen to expel the last bit of air from your lungs. Then, without drawing in any new air, begin counting aloud: One, two...etc. You will experience your transversus constriction around your waist tightly, like a belt. Before the lack of oxygen becomes uncomfortable, relax your abdominals and allow the air to draw in slowly.
如果你想要感觉腹横肌的收缩,双脚与肩同宽站立,微微弯曲双腿,把双手放在身体两侧肋骨下面的位置,然后咳嗽,你的手指就能感到横肌的强烈收缩。如果你想让肌肉收缩的更强烈,就把手支撑在大腿上,深吸气,然后让腹部收缩的同时完全的呼气,让肺部不留一点点气,然后在不让空气进入肺部的前提下,大声的数数:一、二、三、…. 你就能感受到横肌在腰部的强烈收缩,它就像一条紧绷在身体上的腰带。在缺氧而让你感到不适之前,放松你的腹部,让你的身体慢慢的吸气。

This important classic yoga exercise is called Uddiyana Bandha (Up-ward Abdominal Lock). As you begin to grasp it, you can try further traditional exercises like Agni Sara Dhauti (Cleansing through Fire) and Nauli (Abdominal Churning), which are used to massage the abdominal organs.

People who work with the breath—singers and woodwind musicians, for instance—know it's connected to the belly. Your diaphragm lies at the base of your lungs, directly over your liver and stomach. When your diaphragm contracts, it moves these organs out of its way, pushing your belly out slightly.
 If you breathe primarily by using the muscles of your rib cage, without taking advantage of the diaphragm's power, you're limiting your breath to accessory muscle groups too weak and inefficient to fill your lungs completely. But if your abdominal muscles don't release, your diaphragm can't descend fully. That's why yogis balance abdominal strength with flexibility.
Keep in mind thatdeep diaphragmatic breathing does not entail pushing your belly out deliberately.Full belly breathingjust requires a naturally alternating engagement and release. To assure deep diaphragmatic breathing, first engage the abdomen in a complete exhalation, and then allow your lungs to fill up naturally, relaxing the abdomen but not pushing it outward. 
This fluid interplay of abdominal muscles and lungs provides an excellent focus for a meditation that you can use to complete your abdominal work.

Lying on your back in Savasana (Corpse Pose), breathe slowly and deliberately, sensing the strength of your inner core as your obliques and deep transversus muscles compress to expel the air from your lungs completely. Then enjoy the flow of oxygen that fills your chest as these muscles release, creating space for prana to stream into your heart like water flowing into a basin.

After a few minutes, allow your breath to resume its natural pattern. Observe it without criticism or effort. Imagine your abdominal cavity as the fluid container of your deepest wisdom and feel the energy at your navel radiating throughout your body.

to be continued......
2016 Yoga Diksha® 
培训日程安排 Training Schedule 
中高级体式 (一) Advanced Asana Training (One)
Advanced Pranayama & Meditation Training 
恩迪亚舞蹈瑜伽 Nritya Dance Training
中高级体式 (二)  Advanced Asana Training (Two)
儿童瑜伽培训 Kids Yoga Training
吠陀占星初级 Vedic Astrology Training-level one

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