Dear All,
I have a question about breathing during inverted poses. Is there a different technique than during horizontal/standing poses? I try to follow the same pattern. Contraction of the pelvic floor is ok but but I noticed I can’t “generate” enough pressure/power in abdominal area during breath in. I assume this is because intestines are already “lifted” (pulled by gravity towards lungs) and there is not much to do for abdominal muscles. Do you have any tips/suggestions how to work on breathing in such poses?
Hi Pawel,
are you applying the root lock known as Mula Bandha in posture? And are you equating that with a physical lift of the “pelvic floor”?
Pawel,
When you are in an inversion, especially headstand, please remember that the rib cage is held in position by isometric contraction of the muscles throughout the torso. Even your intercostal muscles participate in this action and to mobilise them at the same time for breathing is difficult for the body. At the same time the pectoralis major stabilises the chest from the front and the latissimus dorsi from behind. Taken together these restrictions will make it extremely difficult to breath normally.
My teacher Sri Durga Devi used to tell us that you cannot do the inversions if you cannot do abdominal and diaphragmatic breathing. I use diaphragmatic breathing in my inversions only taking in about three deep breaths per minute while in the inversion. In the beginning I teach my yogis to use abdominal breathing while in an inversion and later as they become more fluid and accustomed to the inversion I encourage them to use diaphragmatic breathing, but these need to be taught in the months of preparation before hand.
In the inversion your diaphragm stays in a state of contraction throughout exhalation and this prevent the abdominal organs from a free fall towards the head and lungs.
Hope this helps.
[QUOTE=InnerAthlete;36217]Hi Pawel,
are you applying the root lock known as Mula Bandha in posture? And are you equating that with a physical lift of the “pelvic floor”?[/QUOTE]
Hi Gordon,
Yes, I apply Mula Bandha as the first step of inhalation and hold it all the way till exhalation. By lift I mean contraction of abdominal muscles which generates this nice uniform pressure in the belly which allows me to lift and expand rib cage at next stage. Sorry I can’t use proper terminology, hope its clear.
Hi Pandara,
Thank you for explanations. In inverted poses I try to hold abdominal and diaphragm bit contracted but not too much becasue extremes make my back hurt a bit (I have little back injury). I think its also a reason why I use more chest expansion with contracted abdominal. It stabilizes my back. Hm… now I think I might developed my own breathing method designed to protect my back… As I replied to Gordon, first step of inhalation I do Mula Bandha, then contracting abdominals (I feel it as uniform pressure in all of my belly, front, sides and back). Then I lift a bit upper part of the belly and expand rib cage. But I hold Mula Bandha and abdominal contraction all the time. And I noticed I hold abdominal pressure during exhalation - otherwise my back hurts (especially in inverted poses).
Ps. Sorry I can’t use proper terminology. I have to get some books and learn proper language 
[QUOTE=Pandara;36220]Pawel,
When you are in an inversion, especially headstand, please remember that the rib cage is held in position by isometric contraction of the muscles throughout the torso. Even your intercostal muscles participate in this action and to mobilise them at the same time for breathing is difficult for the body. At the same time the pectoralis major stabilises the chest from the front and the latissimus dorsi from behind. Taken together these restrictions will make it extremely difficult to breath normally.
My teacher Sri Durga Devi used to tell us that you cannot do the inversions if you cannot do abdominal and diaphragmatic breathing. I use diaphragmatic breathing in my inversions only taking in about three deep breaths per minute while in the inversion. In the beginning I teach my yogis to use abdominal breathing while in an inversion and later as they become more fluid and accustomed to the inversion I encourage them to use diaphragmatic breathing, but these need to be taught in the months of preparation before hand.
In the inversion your diaphragm stays in a state of contraction throughout exhalation and this prevent the abdominal organs from a free fall towards the head and lungs.
Hope this helps.[/QUOTE]
You yourself must find ease in the pose.
Ingenuity.
Pawel,
In the way we teach inversions (sirsasana and sarvangasana) there is no tension in the abdominal cavity whatsoever other than that which keeps you from falling. Instead the contents of the abdominal cavity are dropped onto the diaphragm. As such, I’m probably not the chap to direct you further in inverted posture. Perhaps there is someone in your lineage who can assist?
[QUOTE=InnerAthlete;36288]Pawel,
In the way we teach inversions (sirsasana and sarvangasana) there is no tension in the abdominal cavity whatsoever other than that which keeps you from falling. Instead the contents of the abdominal cavity are dropped onto the diaphragm. As such, I’m probably not the chap to direct you further in inverted posture. Perhaps there is someone in your lineage who can assist?[/QUOTE]
Hi Gordon,
I just checked myself in mirror and it seems I can do diaphragmatic breathing without extra abdominal work. So if there is no need for extra tension in abdominal cavity then its ok. I will just leave it as it is - just to stabilize posture. I posted the original question because I thought I have to do something special with abdominal muscles and since it was so difficult I thought I’m doing something wrong.