Badrinath Gella, an internationally certified yoga instructor, shows three seated stretches to fix shallow breathing. Most people use only 500 ml of their 5-6 L lung capacity. These stretches open the chest, improve posture, and expand how much air you can take in.
Chapters
Namaste. As we all know, the capacity of our lungs is 5-6 liters. We normally breathe 500 ml, which is less than 1/10th of our lung capacity. And also, our posture plays crucial role. People really do not engage their shoulders, chest muscles in the daily activities. We often squeeze our shoulders, neck muscles that will not allow our lungs to breathe properly, expand properly, and engage our rib cage and diaphragm properly. In this video, I am going to show you 3 stretches which will really help you to improve your pranayama techniques, improve your breathing techniques. These are very, very simple. You can practice while sitting. These are completely simple sitting stretches which I am going to cover in this video, and you can also practice while sitting on the chair. So let's get in. Hi, my name is Badrinath Gella. I am an internationally certified yoga instructor. By Ministry of Ayush, Government of India. In this video, I am going to teach you 3 simple stretches which will help you to improve your breathing and improve the pranayama techniques or breathing techniques which you are going to perform. For this, make sure your spine is erect, back straight, neck straight, looking forward. Interlock your fingers first, interlock your fingers, and slowly stretch your both hands forward in the shoulder level, in the chest level. While exhaling, bring your both palms towards your chest. Exhaling, stretch your both palms forward and palms outward. While exhaling, forward. Inhale, stretch forward.
Exhale, back. Inhale. Exhale. Inhale. Exhale.
Now we'll change the direction. We'll stretch upward while exhaling. Inhaling, stretch upward. Exhaling, towards your chest. Inhale, stretch upward.
Exhale, towards your chest.
Inhale, open your hands and stretch.
Exhale. Inhale. Exhale. Inhale. Exhale.
And slowly relax. This is very, very important stretch which will really help you to open up these muscles and allow your lungs to breathe properly. The second one is, place your both hands on your knees. If you are sitting on the chair also, you can place both hands on your knees. So slowly open up your shoulders and drop your head back. Inhale and drop your head back. While exhaling, squeeze your shoulders, hunch your back, and try to touch your chin to your neck. Inhaling, open your shoulders and drop your head back.
Exhale.
Hunch your back and bend forward. This is the sitting Marjaryasana, cat and cow pose sitting one. Inhale, open your chest and shoulders back, neck back.
This is the second stretch which will really help you to squeeze all your muscles. This also has physiological benefits. This is not only for just for breathing. This also improves your posture, engages your shoulders. If you have improved the mobility in your shoulders, neck region, So, but this session is focused on pranayama and breathing. That's why I am emphasizing more on breathing. It improves to expand your lungs. Breathe properly. The third stretch is also known as Parvatasana in yoga, which is very, very important to align your spine. Squeeze all your spine muscles along with your breath. Okay, so to practice this, while inhaling, raise your both hands up.
And slowly hands down. Repeat each exercise for 10, 10 times. You will see there is a lot of space to breathe. Previously you feel like there is no space. Now after practicing this, Try to do the deep breathings. You will see like there is a lot of space here to breathe. So I hope you enjoyed this session. If you like this session, please share it with your family and your friends, whomever it will be helpful. And also do not forget to like and subscribe the video for more videos. Please comment below. Thank you. Namaste.
