Complete Breath / Three-Part Breath - Dirga Pranayama

Dirga Pranayama (Complete Breath /Three-Part Breath)

Posture Classification: Primary, Breathing Technique
Experience Level: Beginner, Intermediate and Advanced Practice

Yogaology of Dirga Pranayama

Dirga translates from ancient Sanskrit into English as: Slow, Deep, Complete and Long.

Prana translates from ancient Sanskrit into English as: Breath and Fundamental Life Force Energy.

Yama translates from ancient Sanskrit into English as: Control.

Put them together, Dirga+Prana+Yama = Dirga Pranayama, Complete Breath, Slow Breath, Deep Breath, Long Breath or most commonly know as Three-Part Breath.

The therapeutic benefits of practicing Dirga Pranayama:

*Increase oxygen supply for the body and the mind
*Decrease stress
*Decrease anxiety
*Anchors us to the present moment (increase awareness)
*Calms and clears the mind
*Invigorates and rejuvenates the mind, body and spirit
*Increases inner peace and balance

Purpose of Dirga Pranayama: The three parts of the physical focus are: the abdomen, the diaphragm and the chest.
We practice Dirga Pranayama (three-part breath/complete breath) to achieve a grounded and relaxed state of awareness.

This essential yoga breathing technique does not require us to be in a specific yoga position in order to practice. This means we can practice Dirga Pranayama at any time, in any place as we move through everyday life. However, this technique is typically introduced at the start of a yoga practice.

We practice three-part breathing to establish the body and the mind to prepare for the Yoga (union) practice or for mediation.

To practice Three-Part Breath on the mat, please follow these easy steps:

1. Sit, stand or lie down in a comfortable and stable, fundamental yoga position with the spine straight. Easy Pose (Sukhasana); Mountain Pose (Tadasana); or Corpse Pose (Shavasana).

2. Make yourself comfortable with the eyes and mouth closed.

3. Relax the face and the body. Breathe normally.

4. Bring your attention to the breath. Notice how it feels as it enters the body through the nose and exits through the nose.

5. Upon your next inhalation, draw the breath to the abdomen and feel it expand; then raise the breath up - feel the chest expand; then raise it all the way up - feel the collarbone rise slightly.

6. Exhale from the top. Feel the collarbone lower; then feel the chest contract; then gently pull the lower abdominal muscles in - feel the belly soften as it lowers.

7. Inhale and expand the abdomen; then raise it up - feel the chest expand; raise it all the way up - feel the collarbone slightly rise.

8. Exhale slowly from the top. Feel the collarbone lower; feel the chest contract; then gently pull the lower abdominal muscles in to remove stale air from the lungs.

9. Continue breathing this way -fully and evenly. Focus on the three-parts of the inhalation and the three-parts of the exhalation.

10. Breathe at your own pace. Allow the breath to flow smoothly and evenly through the three-parts of the inhalation and the three-parts of the exhalation.

11. Repeat for a few minutes or for as long as you feel comfortable. See how smooth you can get inside.

12. When you feel satisfied. Gently open the eyes and observe how you feel.

IMPORTANT: If the breath becomes labored or shallow or if it is difficult to breathe this way, then please EASE UP from what you are doing and breathe wherever you can - most fully and most comfortably.

Q: How to Know If You Are Doing It Right?

A: Feel what you are doing as you do it. Check in with the breath. Is it smooth and even? Check in with the body, does the posture feel stable and pleasant?

If you feel stable and pleasant then you are doing it right.

Remember:
a. A posture is one that is steady and pleasant
b. A posture is harmless (non-injury) in thought, word and action (deed)
c. The Inner dialogue (self talk) is positive

Check your understand.

What are the three parts of Dirga Pranayama?

Restore, rejuvenate, de-stress.

Namaste.

Thank you for practicing and for sharing this video with others. Have a beautiful day.

With gratitude and respect.