Stunning video and blog post from Simon Borg-Olivier on breathing around the spine in headstand. I wouldn't recommend trying this at home unless you have explored and established the Ashtanga 2nd series headstands which includes less supported headstands and as well as an established pranayama practice... the breathing however can be explored in samastithi (or perhaps in tadasana (https://www.youtube.com/watch?v=mhMP8QC7uTk)
"In this type of the breathing, which is best learnt from a seated or normal standing position... "
Simon Borg-Olivier
It's the headstand that catches the eye of course but this video and blog post is ALL about the breath. follow the link to Simon' and Bianca Machliss' post in full on their blog here...
http://blog.yogasynergy.com/2015/04/the-risks-and-benefits-of-chest-breathing/
which includes Simon's progressive Pranayama sheets from his book and online course
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See my previous post on Simon's 'spinal, diaphragmatic breathing', I've been practicing spinal, diaphragmatic breathing as outlined in the post below in my Slow half primary/half 2nd series Ashtanga (Vinyasa Krama) practice ever since.
SPINAL CIRCULAR BREATHING:
This type of circular breathing around the spine has many benefits. Inhalation up the back of the body tractions the spine and brings blood to to inter-vertebral joints. Inhalation down the front of the body (i.e. breathing into the chest first) relieves prolapse of the internal organs, which can help to remove pressure of the intestines, reproductive organs and the bladder, as well as improve venous blood to the heart. Exhalation up the back of the can help to remove stale blood from the spinal veina (which have no one-way back flow valves like the veins in the limbs have) and strengthen the multifidus muscles that are so important to healthy spinal function. Exhalation down the front of the body helps to massage the internal organs as well as helps to slow the heart rate and calm the nervous system
CHEST INHALATION:
Simply breathing into the chest has many benefits including relieving prolapse of the internal organs of the lower trunk, allowing the lungs to become fully inflated and also freeing the joints of the ribs, the upper back and the neck. However, most people tend to only get minimal benefits from breathing into the chest because they do it by first inhibiting the diaphragm by tensing the muscles of forced abdominal exhalation or the the anal constrictor muscles.
ABDOMINAL EXHALATION:
Exhaling using first upper transverse abdominis then lower abdominis fibres, as shown in the video, can also be very good for massaging the internal organs, mobilising the lumbar vertebrae to relieve lower back pain, and also assist in the secretion of hormones from the endocrine glands. Most people, however, can not isolate the upper and lower fibres of the transverse abdomens without also activating the oblique muscles of the abdomen that inhibit diaphragmatic function; the correct functioning of the reproductive system, immune system and digestive system; as well as the natural mobility of the lumbar spine.
MORE INFORMATION:
If you wish to learn more please see our blog at http://blog.yogasynergy.com. Yoga Synergy also runs regular teaching training course with Simon Borg-Olivier and/or Bianca Machliss in Australia, India and elsewhere around the world (please see http://yogasynergy.com/training). We also run comprehensive and award winning online courses that are described below. These courses are great for anyone interested in yoga, exercise or health but they for anyone who wants ongoing yoga teacher training.
ONLINE COURSE 1: ANATOMY AND PHYSIOLOGY OF YOGA: (http://anatomy.yogasynergy.com/)
This is a 'must do' course for anyone who wants to practice/teach safe and effective yoga. You will learn how to use 9 main joint complexes, 20 muscle group pairs, muscles, 3 main nerve reflexes, 10 circulatory pumps (mudra systems), 18 muscle stabilising coactivations (bandhas), 9 nerve tensioning postures (mudras) and 8 main breath-control exercises (pranayamas).
ONLINE COURSE 2: 'ESSENTIALS OF TEACHER TRAINING: YOGA FUNDAMENTALS':
(http://fundamentals.yogasynergy.com/)
"It is very important, but not enough, to know where your muscles and bones are ... You have to know what to do with them!"
This course is the public version of the award winning RMIT university course written and presented by physiotherapists and yoga teachers Simon Borg-Olivier and Bianca Machliss. It is the culmination of the 30 years of teaching experience and the practical application of the 'Yoga Anatomy and Physiology' course.
Each course is 120 hours fully online and is CEP points credited.
![Yoga Synergy Online Teacher Training and Education]()
"In this type of the breathing, which is best learnt from a seated or normal standing position... "
Simon Borg-Olivier
It's the headstand that catches the eye of course but this video and blog post is ALL about the breath. follow the link to Simon' and Bianca Machliss' post in full on their blog here...
http://blog.yogasynergy.com/2015/04/the-risks-and-benefits-of-chest-breathing/
which includes Simon's progressive Pranayama sheets from his book and online course
from Simon's the YOUTUBE notes
"In this two minute video, Yoga Synergy Director and physiotherapist, Simon Borg-Olivier demonstrates breathing around the spine in such way the expansion due to inhalation is first seen and felt in the lower back then the upper back, then the chest and finally the abdomen. Then the contraction due to exhalation begins in the lower back, then the upper back, then the chest and finally the abdomen. In this type of the breathing, which is best learnt from a seated or normal standing position, the inhalation up the back from the tailbone up the spine is quite subtle so it appears that the chest is being inflated first and the abdomen second. Similarly on exhalation up the back from the tailbone up the spine is quite subtle so it appears that the chest is being compressed first and the abdomen draws inwards second. In the final part of the video Simon holds his breath out and performs an expansive uddiyana bandha, which is an expansion of the chest and upper back like an attempt at inhaling into the chest with a relaxed abdomen but without actually inhaling. This is followed by an isolation of the rectus abdominis (nauli)". see below for more notes on this approach to breathing.
Breathing around the spine
Inhalation
a. Expansion due to inhalation is first seen and felt in the lower back
b. then the upper back,
c. then the chest
d. and finally the abdomen.
Exhalation
Then the contraction due to exhalation...
a. begins in the lower back,
b. then the upper back,
c. then the chest and
d. finally the abdomen.
See my previous post on Simon's 'spinal, diaphragmatic breathing', I've been practicing spinal, diaphragmatic breathing as outlined in the post below in my Slow half primary/half 2nd series Ashtanga (Vinyasa Krama) practice ever since.
also
and this overview of natural breathing
and my interview with Simon from the yoga Rainbow Festival last year
( follow this link for the program in English for this months Yoga Rainbow festival
Interview with Simon Borg-Olivier: Breath, Kumbhaka, Bandhas in Ashtanga and vinyasa Yoga. Yoga Rainbow Festival 2014
NOTE: "I have apologise that on the video at 7:30 - 7:45 i made a mistake in what i said - I actually meant to say "The only way to ensure oxygen gets to the cells is by increasing CO2" and by not by decreasing CO2 as in unintentionally spoke - thank you Mick Lawton for pointing this out
thank You to Eva Kincsei for filming this and getting the video to Anthony". Simon
follow the link below for the full transcription
My earlier post for the Ashtanga 2nd series headstands
Appendix
more detailed notes from the Youtube post
SPINAL CIRCULAR BREATHING:
This type of circular breathing around the spine has many benefits. Inhalation up the back of the body tractions the spine and brings blood to to inter-vertebral joints. Inhalation down the front of the body (i.e. breathing into the chest first) relieves prolapse of the internal organs, which can help to remove pressure of the intestines, reproductive organs and the bladder, as well as improve venous blood to the heart. Exhalation up the back of the can help to remove stale blood from the spinal veina (which have no one-way back flow valves like the veins in the limbs have) and strengthen the multifidus muscles that are so important to healthy spinal function. Exhalation down the front of the body helps to massage the internal organs as well as helps to slow the heart rate and calm the nervous system
CHEST INHALATION:
Simply breathing into the chest has many benefits including relieving prolapse of the internal organs of the lower trunk, allowing the lungs to become fully inflated and also freeing the joints of the ribs, the upper back and the neck. However, most people tend to only get minimal benefits from breathing into the chest because they do it by first inhibiting the diaphragm by tensing the muscles of forced abdominal exhalation or the the anal constrictor muscles.
ABDOMINAL EXHALATION:
Exhaling using first upper transverse abdominis then lower abdominis fibres, as shown in the video, can also be very good for massaging the internal organs, mobilising the lumbar vertebrae to relieve lower back pain, and also assist in the secretion of hormones from the endocrine glands. Most people, however, can not isolate the upper and lower fibres of the transverse abdomens without also activating the oblique muscles of the abdomen that inhibit diaphragmatic function; the correct functioning of the reproductive system, immune system and digestive system; as well as the natural mobility of the lumbar spine.
MORE INFORMATION:
If you wish to learn more please see our blog at http://blog.yogasynergy.com. Yoga Synergy also runs regular teaching training course with Simon Borg-Olivier and/or Bianca Machliss in Australia, India and elsewhere around the world (please see http://yogasynergy.com/training). We also run comprehensive and award winning online courses that are described below. These courses are great for anyone interested in yoga, exercise or health but they for anyone who wants ongoing yoga teacher training.
ONLINE COURSE 1: ANATOMY AND PHYSIOLOGY OF YOGA: (http://anatomy.yogasynergy.com/)
This is a 'must do' course for anyone who wants to practice/teach safe and effective yoga. You will learn how to use 9 main joint complexes, 20 muscle group pairs, muscles, 3 main nerve reflexes, 10 circulatory pumps (mudra systems), 18 muscle stabilising coactivations (bandhas), 9 nerve tensioning postures (mudras) and 8 main breath-control exercises (pranayamas).
ONLINE COURSE 2: 'ESSENTIALS OF TEACHER TRAINING: YOGA FUNDAMENTALS':
(http://fundamentals.yogasynergy.com/)
"It is very important, but not enough, to know where your muscles and bones are ... You have to know what to do with them!"
This course is the public version of the award winning RMIT university course written and presented by physiotherapists and yoga teachers Simon Borg-Olivier and Bianca Machliss. It is the culmination of the 30 years of teaching experience and the practical application of the 'Yoga Anatomy and Physiology' course.
Each course is 120 hours fully online and is CEP points credited.
