Purna Ha: Standing Postures

(waves crashing) And now fourth and last one of our abdominal breathing techniques. It's called purna ha jathara bhedana. Purna is full. Ha is compressive or active and jathara abdominal Bhedana is breathing. So this is also based on that previous one.

The basic technique to start is the same. Perineum inhale, perineum to the armpits and exhale from the armpits back to the perineum. So that same and also the result is when you're doing inhalation and the belly is moving up, in and up and exhale is moving down and out. So that's the same. And breathing goes more to the sides of the trunk.

Inhale, sides are moving out and up and exhale, sides are moving in and down. (breathes deeply) And now, the difference is this, our old friend, this dome of the diaphragm. When you do the inhalations, let it move now. Inhale, dome of the diaphragm is moving up towards the head. And exhale, dome of the diaphragm is moving down towards the bottom of the pelvis.

Let it move. Inhale and exhale. If you observe the diaphragm, it's still doing the same as before, So inhale, it's contracting moving down, exhale, it's expanding and moving up. If my left hand is the dome of the diaphragm, right hand is the diaphragm, when you do the inhalation movement it's like this. Diaphragm is contracting moving down, dome of the diaphragm is moving up.

And when you do the exhalation, diaphragm is expanding moving up, dome of the diaphragm is moving down. Inhale. Exhale. Inhale. Exhale.

And now there's more movement on the thoracic compared to the previous techniques that's half active abdominal breathing. What happens is that when you are doing inhalations, belly is moving in and up and chest is moving out and forward. And exhale, belly is moving down and in and chest is moving in. So inhale, (inhales deeply) chest is moving out. And exhale, chest is moving in.

When you do the inhalations, chest is moving out, but also the upper back is moving out. So that your lungs, they are expanding more like a balloon to every direction inside the rib cage. A more active way now. And from all these four breathing techniques, this is the most active one. This is the most engaging for the mind most effectively.

This is for the postures that are on the group Ha. Ha is the active postures. Like a standing sequence. So this is a good breathing technique for the standing sequence. What we're going to do now is Trikonasana as an example.

Stand up. Rotate the upper arms out, the tailbone down. Keep your eyes level and then middle fingers together and exhale, step or jump, open legs. Turn right foot out, right heel aligned with the center of the left inner foot. And exhale, fold to the right.

Left arm coming back. Rotate upper arms out. I don't go too much into the alignment or technique of the posture now, but let's focus on the breathing. Inhale, start inhalation from the perineum. Breathe to the arm pits.

Exhale from the armpits back to the perineum. Inhale. Dome of the diaphragm is moving up. And exhale, it's moving down towards the perineum. Do it a couple of times.

And then when you inhale, you come out of the pose. Then, do the left side. The left foot out and exhale, fold to the left. And same way, start inhalations from the perineum. Breathe to the armpits, like an upside down triangle and exhale from the armpits back to the perineum.

Inhale, sides are moving out and up. Exhale, down and in. Inhale, dome of the diaphragm is moving up, diaphragm down towards the perineum. And exhale, dome of the diaphragm is moving down. Diaphragm is moving towards the lungs.

And then inhale. Come up, turn toes forward. And exhale, back to the Samastitihi. So this was for our fourth abdominal breathing. Purna Ha Jathara Bhedana.

Thank you.