Full Yogic Breath 完全瑜珈呼吸法

This type of breathing makes full use of lung capacity, and involves all muscles of respiration

這種類型的呼吸使你充分利用肺活量，以及牽動所有的呼吸肌群

 • Lie on your back  豎直你的背

• Take 2-3 abdominal breaths  做2-3個腹部呼吸

 • On the next inhalation, first make your abdomen expand, by using half of your breath, to fill the lower lobes of your lungs

接下來幾個呼吸，首先使你的腹部膨脹，吸到呼吸量的一半，讓你的肺下葉充滿了氣

 • Then make your chest expand, by filling up the middle lobes

然後讓你的胸部擴張，填補了由中間肺葉

• At the tail end of your breath, fill up the lungs fully. You will notice expansion in your upper chest, and your collarbones will lift up slightly

在你的這次呼吸的最後，讓空氣完全填滿肺部。你會發現在你的上胸擴張，你的鎖骨微微上升

• On exhalation, first deflate the upper and middle lobes of the lungs, allowing the collarbones and chest to relax  在呼氣時，先呼出中.上肺部的氣，放鬆鎖骨和胸部

 • Then, as you deflate the lower lobes, the abdomen will relax

然後，當你肺下葉呼氣，腹部自然放鬆

 • Make your breath long, smooth and rhythmic, like a wave rising and falling

 讓你的呼吸深長，平穩有節奏，像波浪起伏一般

• Repeat this 10-15 times 重複10-15次

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