Breathing plays an important role in yoga practice.
Inhaling is used to expand asanas, and exhaling is used to relax.
Only by paying attention to breathing training and consciously connecting the mind and body can we achieve the training purpose.
As the most important respiratory muscle, the diaphragm will inhale inward through contraction during inhalation, so as to increase the volume of the chest and reduce the pressure.
When you exhale, the process is just the opposite.
The chest cavity volume decreases and the pressure increases, just like a balloon exhaust.
Starting point of diaphragm: sternum: posterior part of xiphoid process.
Rib part: the inner surface of the lower six ribs and costal cartilage.
Lumbar vertebrae: three upper lumbar vertebrae.
Medial and lateral lumbar costal arches.
Stop: all the fibers gather and attach to the central tendon.
Function: produce about 60% respiratory capacity.
In addition to diaphragmatic respiration, other muscles such as scalenus, transversus abdominis, intercostal external muscle and intercostal internal muscle are also helping to complete respiration and play a role in stabilizing diaphragm.
Knowing the position of these breathing muscles can make your yoga movements more standard and achieve the training effect.
Now let’s see where they are? And learn how to do the standard movements of the postures that are commonly used to exercise them.
Position of scalene muscle: starting from the transverse process of cervical spine, the position of anterior scalene and middle scalene is to the first rib, and the position of posterior scalene is to the second rib.
A yoga pose that frequently uses this muscle – Vajra sitting ▶ The movement starts with kneeling, and the sitting bone is placed on the heel.
Spine extension, shoulder and shoulder girdle alignment, hip and knee flexion.
When viewed from one side, the middle of the ear, shoulder and hip are aligned with each other.
▶ Action points: the center of gravity of the trunk is directly above the sciatic bone.
Do not hold this position for more than 10 minutes.
Location of transverse abdominal muscle: the starting point is at the first two-thirds of the iliac bone, the third transverse inguinal ligament, the costal cartilage of the lower six ribs and the thoracolumbar fascia.
The white line of the abdomen passing through the aponeurosis of the abdominal muscle.
A yoga pose that frequently uses this muscle — hanging stomach breathing ▶ Stand with feet shoulder width apart, bend your knees, and hold your knees with both hands to support your body.
The abdominal muscles expand outward when inhaling and contract inward when exhaling.
Repeat 3~5 times.
▶ Action points: the pelvis is tilted forward, and the hip joint and knee are slightly flexed.
Keep your knees and toes in line, your spine neutral at the beginning, and your shoulders pressed down.
Intercostal muscle position: external intercostal muscle position: from the lower edge of the rib to the upper edge of the rib below.
Position of intercostal internal muscle: from the upper edge of rib and costal cartilage to the lower edge of rib above.
Yoga asana that frequently uses this muscle – Warrior type ▶ Move your hands on your hips, step back on one leg, and bend your front knee.
Inhale and hold your arms high, looking forward or up.
▶ Action points: make sure that the front knee is facing forward and does not exceed the big toe, press down the outer edge of the rear foot, and lift the arch of the foot.
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