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Pranayama
Dirgha Pranayama to Relax
Carla's note
Seven minutes of Dirgha Pranayama, the three-part breath. With the spine aligned and the shoulders relaxed, the breath in is guided in sequence to the abdomen, the ribs and the chest, first separately and then in one continuous movement, with the hands registering each expansion. The wide movement of the diaphragm and the slow pace favour activation of the parasympathetic nervous system, and the practice closes in Anjali Mudra. Recommended before sleep.Carla Gonçalves
The practice, step by step
- 1Align the spine while seated and relax the shoulders
- 2Three-part breath, with the hands feeling each area expand
- 3Close with the hands at the heart
If it is your first time
A cushion or a chair helps the back stay upright without effort. If you feel dizzy, breathe normally for a few moments and then resume.
If you already practise
Lengthen the breath out to twice the length of the breath in and, at the end, add two or three rounds of alternate nostril breathing before opening the eyes.
What you need
- mat
- cushion or chair
