2. Madhayama Svasa    Intercostals or thoracic breathing.

Practice:          Sit up straight.

                        Place hands on the lower floating ribs.

                        Inhaling, allow the ribs to expand and gently press out against your hands.

Feel the movement where the ribs attach to the spine and feel the vertebrae lengthen and lift with each inhale.

Benefits:

1. Lung capacity can only be as large as the container which holds the lungs.

2. Focusing the breath into the lower and middle rib cage stretches and strengthens the intercostals muscles.

3. Creates a greater space for the lungs to expand in.

4. The diaphragm, ribs and intercostals together form a pump, which assist in the movement of fluids throughout the body. This enhances the function of the heart, lungs, abdominal organs and especially the kidneys and adrenal glands.

5. Energizes the 3^rd chakra.

    

    

3. Adya Svasa   Clavicular or upper lung breathing.

Practice:          Sit up straight

Place thumbs under the armpits with the fingers in front of the chest, palms facing downward, forearms parallel to the floor. Relax the shoulders down.

Inhaling:

             Feel the fingers slide away from each other as the upper ribs open.

             Feel the breath moving to the inside of the shoulder blades.

             Feel the upper spine lengthen.

             Feel the chest expand and the entire upper body open

             Feel the collarbones and sternum lift toward the chin

Exhaling:

             Allow the shoulder blades to rest down the back of the body.

             Allow the collarbones to soften and relax.

             Allow the fingers to come toward one another.

Benefits:

1. Helps release shoulder and neck tension.

2. Massages the heart muscle and thymus gland.

3. Energizes 4^th and 5^th chakra