Using the Movement of Your Diaphragm

The yogic exercises of pranayama cultivate and train the movement of the diaphragm to participate with the abdomen, the intercostal muscles of the ribcage, and the upper chest. This happens with the basic breathing pattern from Emotional Yoga, called "The Wave."

Inhalation begins with the expansion of the upper chest and progresses downward toward the navel as the diaphragm moves down.

Exhalation begins as a conscious contraction from the bottom upward, as the diaphragm moves up and the air moves out.

The Wave (A Basic Breath for Healing and Awareness)

Practice "The Wave" one step at a time for several breaths. Move on to the next step as you feel ready.

I. Awareness

	*	Sit quietly for a moment with your eyes closed. Let your back lengthen and widen as you delicately release through the back of your neck. Fill your entire body with your awareness.
	*	Begin to deepen your breath. Notice that as you shift your attention to your breath, your posture begins to change. Feel the natural relationship between your breath and the movement of your spine. Continue and observe.

II. Movement

*

Now notice that as you inhale and fill your upper chest first, your spine naturally lengthens and extends. It rises and expands as you breathe in slowly and easily. As you exhale, progressively tighten your abdominal muscles from the pubic bone to your belly, and from your belly to your solar plexus. Feel a slight gathering motion back into the center of your belly as your low back rounds. Keep noticing the wave-like motion of your spine as you continue breathing. Stay with the rhythm of your breath.

III. Breath

*

When you begin your next inhalation, notice that your diaphragm moves downwards allowing the air to be drawn in and down. When you exhale, notice that your diaphragm moves up pushing the air up and out. The inhalation moves in and down. The exhalation moves up and out. As your diaphragm moves, your breath moves. As your breath moves, your spine moves. Continue and breathe for 10 to 12 breaths. Through this smooth, gradual, and even flow of your breath, your body is released back into its natural motion. "The Wave." It’s a magnificent motion of your breath.