Phase 2 · Daily Practice, and Some Movement

Part of the 12 Week Breathing and Yoga Program for COPD

25 Minute Yoga Sequence for Breath and Gentle Movement

Weeks four to nine. Two more breathing techniques, a little standing, and everything still at the speed of the breath.

By now the two basic techniques should be automatic, and this session adds two more: alternate nostril breathing, which slows everything down, and a humming exhalation, which lengthens the out breath without any effort. It also starts with two minutes standing, because breathing well while upright is harder than breathing well on a cushion, and standing is the version that has to work in a supermarket.

25 min · Level 1

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Wann hilfreich

For weeks four to nine, three times a week, with the ten minute session on the other days. Twenty-five minutes. A wall to stand near, a chair, a cushion and a blanket. This sits alongside your medical care and any pulmonary rehabilitation, not instead of either. Stop and rest if you get short of breath at rest, dizzy or tight in the chest.

Breath

Alternate nostril breathing and humming bee breath, on top of the two techniques from phase one. All four work the exhalation.

Physical effect

Standing, side ribs, shoulders and rotation, with the chest opening at the end where it costs least.

Endurance

This is the phase where the walking distance changes in the studies. Not through hard work, through doing it often.

Standing, briefly

Two minutes upright at the start, while you are freshest. Stand near a wall and use it whenever you want to.

Tadasana

2 min

Berghaltung

Feet hip width, weight even, one hand on the wall if you like. Pursed lip breathing, standing up.

Breathing well standing is harder than sitting. If it only works on a cushion, it will not turn up on a walk.

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Parshva Tadasana

45 sec each side

Berghaltung mit Seitbeuge

Reach one arm up and lean gently to the side. Small is fine. Keep the breath moving.

The side ribs, standing, with the body carrying itself.

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The breathing block

Eight minutes seated. This is the largest single part of the session and it is meant to be.

Sukhasana

8 min

Schneidersitz

Four minutes of alternate nostril breathing, closing one nostril at a time, out breath longer than in, never holding. Then four minutes of humming bee breath: in through the nose, then hum the whole way out.

Both techniques lengthen the exhalation, which is the lever. Humming does it without you having to try.

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Dandasana

1 min

Stockpose

Legs long, sitting tall, ordinary breathing.

A minute of nothing between the breathing and the movement.

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Move, gently

Three positions, none of them pressing on the belly.

Parivrtta Sukhasana

1 min each side

Gedrehter Schneidersitz

Seated turn, from the ribs. Breathe in to lengthen, out to turn a little more.

Keeps the chest wall mobile, which matters more the longer you have had this.

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Gomukhasana

45 sec each side

Kuhkopf

The arm position only, one arm up and one behind, a strap or a belt between the hands. Sit however is comfortable.

Opens the front of the shoulder, which quietly pulls the chest closed over the years.

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Setu Bandha Sarvangasana

45 sec, twice

Schulterbrücke

A small hip lift, pillows under the head and shoulders if lying flat is difficult.

The widest chest of the session, with nothing to hold up.

Mehr über Setu Bandha Sarvangasana erfahren

Matsyasana

1 min

Fisch

Supported over a folded blanket. Leave it out if it makes the breath harder.

A minute of an open chest for free, when it works for you.

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Viparita Karani

2 min

Das Siegel der Umkehr

Legs up the wall. Skip this one if lying flatter makes you breathless. Plenty of people with COPD are more comfortable propped up, and that is fine.

Useful when it suits you and worth nothing when it does not. This is the one pose in the program to be genuinely optional about.

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Savasana

4 min

Totenstellung

Flat or propped, whichever lets you breathe most easily.

Four minutes at the end. It is where the session settles.

Mehr über Savasana erfahren

Phase 2 · Weeks 4 to 9

This practice is part of a program

It belongs to Daily Practice, and Some Movement, the second phase of the 12 Week Breathing and Yoga Program for COPD. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Three times a week through weeks four to nine. If any breathing technique makes you feel more short of breath rather than less, drop it and stay with the pursed lip breathing, which is the one doing most of the work anyway.

Der Mensch hinter dieser Sequenz

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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