I have been watching your videos and I got a copy of your book. They have been very helpful. What I am noticing now is that when I do the positions where I am inhaling and expanding my chest up and in some positions, my rib cage on the sides out, then when I exhale and hold that that position with my chest up all the breathing is coming from my stomach area. This feels very good and is giving me very good results in developing my core. I feel much stronger there. It feels very natural to me to stand, sit and move more upright without any added effort. Also, I noticed that my walking was stronger and I had a longer gate like I used to when I was younger. I’m 73 years old now. Can you comment on this
I can relate to your experience. At 65, I’ve also noticed my gait feels stronger and more natural, which is especially handy since we have a large dog that demands a lot of walking! What you’re describing comes down to biomechanics, specifically the kinetic chain. When we exhale during dominant movements like throwing or kicking a ball, chop up wood, throwing a punching, or swinging a tennis racket, it serves two key purposes: 1) Releasing Tension: Exhaling helps the body release tension, which is essential for smooth, unrestricted movement. 2) Engaging Core Stability: That same exhale activates the core muscles, expands the ribcage, and elongates the spine, creating a stable foundation for movement. This process unlocks mobility in key joints, like the hips and shoulders, allowing power to flow efficiently through the body. For example, when throwing a ball, power must transmit from the hips, through the spine, and out through the shoulder and arm. If any of these joints are tense or restricted (not open), power is lost, and there’s increased wear and tear on the joints. You can actually feel this in action by trying a simple exercise: Sit upright in a chair and inhale deeply. Now, fully exhale and notice how your body naturally releases tension-like releasing the handbrake on a car. Then, as you continue to exhale, lift and expand your chest. You’ll feel your shoulders naturally open up, demonstrating how the kinetic chain works to ease movement. The body naturally responds better when we exhale to do any dominant movement. It’s fantastic that you’re experiencing these benefits naturally. That sense of upright posture and effortless movement is precisely what we aim to achieve. Keep up the amazing work, and please don’t hesitate to reach out with any other observations or questions!
Do you now notice when you’re doing the Standing deep breathing that all the breathing has to do with your stomach pumping in and out, and that your chest is hardly moving?
@@beverlyb3819 Not exactly. I do feel the chest expand during Standing Deep Breathing. The purpose of this exercise is to expand the ribcage, preparing the body for action while calming the mind. There’s often confusion about breathing in yoga, so let’s clarify: In *standard diaphragmatic breathing* (used when the body is at rest), the chest remains mostly still. You inhale through the nose, allowing the belly to rise as the diaphragm pulls downward, and exhale through the nose, letting the belly fall as the diaphragm relaxes upward. This is the breathing pattern commonly used in seated meditation or techniques like box breathing, where the focus is on calming the mind. Conversely, *chest breathing* (thoracic breathing) is shallow and inefficient, often linked to stress and poor oxygenation, and it’s something we aim to avoid. However, in *physical yoga*, the body is engaged in movement, and the breathing needs to reflect that. While diaphragmatic breathing is still the foundation, it takes on a more active, dynamic quality. During the inhale, the chest expands, allowing the entire biomechanical chain to open and loosen for fluid, powerful, and stress-free movement. You can feel this in action when inhaling just before throwing a ball. Standing Deep Breathing is a preparation tool-it primes the body for action and centres the mind. As you inhale, feel the chest expand and the ribcage open. On the exhale, maintain the chest’s openness while relaxing the glutes and surface back muscles. This ensures the deep spinal muscles are effectively engaged, creating a stable and supported core for movement. So, yes, the chest does move here-it’s a crucial part of unlocking the body’s full potential for relaxed yet dynamic action.
Thank you so much for your kind words! I'm thrilled to hear you enjoyed the presentation and appreciate your support. Stay dedicated on your journey, and feel free to reach out if you have any questions or need further insights. Namaste! 🌟
Finally, thank you for sharing your knowledge. Great explanation especially for beginners. Very thorough and done with safety. I just couldn't grasp this for 3 beginner lessons but watching this and practising along has been awesome.....THANK YOU
You're welcome! 😊 Happy to help and support your practice! If you have any questions or need more guidance, feel free to ask. Enjoy your yoga journey! 🧘♀️🌟
Recently purchased your Sohot 26 Ultimate Edge online program. Going through the postures, and loving your method. Question on the first Deep Breathing posture: at the end of the end of the posture, after we have fully exhaled, should we force our elbows to touch, or allow them to come as far together as they can. Thank you for your videos! 🙏
The key to any exercise is working with your body, not against it. Think of it as a conversation with your body rooted in encouragement rather than a battle of wills. Forcing your elbows to touch at the end of the exhale creates unnecessary tension in the shoulders and upper back, which counteracts the very purpose of this exercise: preparing your body and mind for the practice ahead. Instead, let your elbows come as close together as they naturally can *without* creating shoulder tension. Over time, as your shoulders loosen and open, they may naturally get closer with each repetition. And even if they never touch, it doesn’t matter-that’s not the point of this exercise. Here’s an experiment to try: On the inhale, bring your elbows up only halfway. During the exhale, bring them forward halfway without any expectation of touching. Now, shift your focus. Relax your bum and the surface muscles of your back while expanding your chest. (Important: avoid leaning back, as this can strain the lower spine.) Notice how much more your spine lengthens, your chest expands, and your shoulders open when you’re not fixated on the elbows. The real magic of Deep Breathing lies in opening the rib cage, not in how far your elbows go. Let go of arbitrary goals, and you’ll feel a deeper connection to the purpose of the exercise. Bill
I have been watching your videos and I got a copy of your book. They have been very helpful. What I am noticing now is that when I do the positions where I am inhaling and expanding my chest up and in some positions, my rib cage on the sides out, then when I exhale and hold that that position with my chest up all the breathing is coming from my stomach area. This feels very good and is giving me very good results in developing my core. I feel much stronger there. It feels very natural to me to stand, sit and move more upright without any added effort. Also, I noticed that my walking was stronger and I had a longer gate like I used to when I was younger. I’m 73 years old now. Can you comment on this
I can relate to your experience. At 65, I’ve also noticed my gait feels stronger and more natural, which is especially handy since we have a large dog that demands a lot of walking!
What you’re describing comes down to biomechanics, specifically the kinetic chain. When we exhale during dominant movements like throwing or kicking a ball, chop up wood, throwing a punching, or swinging a tennis racket, it serves two key purposes:
1) Releasing Tension: Exhaling helps the body release tension, which is essential for smooth, unrestricted movement.
2) Engaging Core Stability: That same exhale activates the core muscles, expands the ribcage, and elongates the spine, creating a stable foundation for movement.
This process unlocks mobility in key joints, like the hips and shoulders, allowing power to flow efficiently through the body. For example, when throwing a ball, power must transmit from the hips, through the spine, and out through the shoulder and arm. If any of these joints are tense or restricted (not open), power is lost, and there’s increased wear and tear on the joints.
You can actually feel this in action by trying a simple exercise:
Sit upright in a chair and inhale deeply.
Now, fully exhale and notice how your body naturally releases tension-like releasing the handbrake on a car.
Then, as you continue to exhale, lift and expand your chest.
You’ll feel your shoulders naturally open up, demonstrating how the kinetic chain works to ease movement.
The body naturally responds better when we exhale to do any dominant movement.
It’s fantastic that you’re experiencing these benefits naturally. That sense of upright posture and effortless movement is precisely what we aim to achieve.
Keep up the amazing work, and please don’t hesitate to reach out with any other observations or questions!
Do you now notice when you’re doing the Standing deep breathing that all the breathing has to do with your stomach pumping in and out, and that your chest is hardly moving?
@@beverlyb3819 Not exactly. I do feel the chest expand during Standing Deep Breathing. The purpose of this exercise is to expand the ribcage, preparing the body for action while calming the mind.
There’s often confusion about breathing in yoga, so let’s clarify:
In *standard diaphragmatic breathing* (used when the body is at rest), the chest remains mostly still. You inhale through the nose, allowing the belly to rise as the diaphragm pulls downward, and exhale through the nose, letting the belly fall as the diaphragm relaxes upward. This is the breathing pattern commonly used in seated meditation or techniques like box breathing, where the focus is on calming the mind. Conversely, *chest breathing* (thoracic breathing) is shallow and inefficient, often linked to stress and poor oxygenation, and it’s something we aim to avoid.
However, in *physical yoga*, the body is engaged in movement, and the breathing needs to reflect that. While diaphragmatic breathing is still the foundation, it takes on a more active, dynamic quality. During the inhale, the chest expands, allowing the entire biomechanical chain to open and loosen for fluid, powerful, and stress-free movement. You can feel this in action when inhaling just before throwing a ball.
Standing Deep Breathing is a preparation tool-it primes the body for action and centres the mind. As you inhale, feel the chest expand and the ribcage open. On the exhale, maintain the chest’s openness while relaxing the glutes and surface back muscles. This ensures the deep spinal muscles are effectively engaged, creating a stable and supported core for movement.
So, yes, the chest does move here-it’s a crucial part of unlocking the body’s full potential for relaxed yet dynamic action.
Pranaam 🙏🏽 Thank you.
Great presentation, I appreciate your dedication. 🧘🏼
Thank you so much for your kind words! I'm thrilled to hear you enjoyed the presentation and appreciate your support. Stay dedicated on your journey, and feel free to reach out if you have any questions or need further insights. Namaste! 🌟
Fantastic info. Thank you 🙏
Glad it was helpful!
Terrific 🙏
The arrows and circle at the beginning are, i think, very useful. Also the description about quietness of head is also very interesting.
Thanks for the tips!
Finally, thank you for sharing your knowledge. Great explanation especially for beginners. Very thorough and done with safety. I just couldn't grasp this for 3 beginner lessons but watching this and practising along has been awesome.....THANK YOU
You're very welcome!
thank you
You're welcome! 😊 Happy to help and support your practice! If you have any questions or need more guidance, feel free to ask. Enjoy your yoga journey! 🧘♀️🌟
Fantastic 😅 I spent 6 years being told to push my head back and always hated the neck crunch in the prana Yana breathing. Many many thanks 🙏
Thanks for sharing!
Recently purchased your Sohot 26 Ultimate Edge online program. Going through the postures, and loving your method. Question on the first Deep Breathing posture: at the end of the end of the posture, after we have fully exhaled, should we force our elbows to touch, or allow them to come as far together as they can. Thank you for your videos! 🙏
The key to any exercise is working with your body, not against it. Think of it as a conversation with your body rooted in encouragement rather than a battle of wills. Forcing your elbows to touch at the end of the exhale creates unnecessary tension in the shoulders and upper back, which counteracts the very purpose of this exercise: preparing your body and mind for the practice ahead.
Instead, let your elbows come as close together as they naturally can *without* creating shoulder tension. Over time, as your shoulders loosen and open, they may naturally get closer with each repetition. And even if they never touch, it doesn’t matter-that’s not the point of this exercise.
Here’s an experiment to try: On the inhale, bring your elbows up only halfway. During the exhale, bring them forward halfway without any expectation of touching. Now, shift your focus. Relax your bum and the surface muscles of your back while expanding your chest. (Important: avoid leaning back, as this can strain the lower spine.) Notice how much more your spine lengthens, your chest expands, and your shoulders open when you’re not fixated on the elbows.
The real magic of Deep Breathing lies in opening the rib cage, not in how far your elbows go. Let go of arbitrary goals, and you’ll feel a deeper connection to the purpose of the exercise.
Bill