6Inspiration 1). The thoracic cavity vacuum 2) Inspiration 1). The thoracic cavity vacuum 2). diaphragm moves inferiorly 3). intercostal muscles contract 4). increases the volume 5). stretches the lungs and increases their volume. 6). Intrapulmonary pressure decreases relative to atmospheric pressure. 7). Air flows in
7Expiration 1). The diaphragm and intercostal muscles relax. 2) Expiration 1). The diaphragm and intercostal muscles relax. 2). Decreasing thoracic volume. 3). Elastic fibers allow the lungs to recoil. 4). Decreasing lung volume. 5). Air is forced out
9Optimizing सिद्धासनSiddhasana >> dhyana (meditation) and pranayama (breath) exercises…Sukhasana (Sanskrit: सुखासन; IAST: Sukhāsana), Easy Pose, Decent Pose, or Pleasant Pose, is an asana practised in yoga, buddhism and hinduism, similar to sitting in a simple cross-legged position. While opening the hips and lengthening the spine, the posture's relative ease on the knees makes it easier than siddhasana or padmasana for people with physical difficulties.
10Contract Psoas major and Quadratus lumborum to stabilize lumboscaral spine & ground pelvis.
14Contract Erector Spinae to straighten spine & move energy upwards.
15Erector Spinae GroupO: Thoracolumbar aponeurosis that attaches to posterior surface of sacrum, iliac crest, spinous processes of lumbar vertebrae & last two thoracic vertebraeI: Various attachments at posterior ribs, spinous & transverse processes of thoracic & cervical vertebrae, mastoid process of temporal boneA: Unilaterally:Laterally flex vertebral column to same sideBilaterally:Extend vertebral columnN: SpinalSpinalis, longissimus, iliocostalis
16Draw scapulae towards midline by contracting Rhomboids Draw scapulae towards midline by contracting Rhomboids. This action opens the chest. Balance this by closed-chain contraction of Pectoralis minor to lift rib cage.
17Rhombiod major & R. minor O: R.majorT2-5 spinous processesR.minorC7 &T1 spinous processesI: R.majorMedial border scapula between spine of scapula & inferior angleUpper portion of medial border scapula, across from scapular spineA: Adduct, downward rotation, elevate scapulaN: Dorsal scapular C4-5
18Pectoralis minor O: Ribs 3-5 I: Medial surface of coracoid process of scapulaA:Depress, abduct, downward rotation scapula; if fixed scapula assists to elevatethorax during forced inhalationN: Medial pectoral C6- C8, T1
19Contract Latissimus dorsi to further open the chest Contract Latissimus dorsi to further open the chest. Lift spine by gently contracting Triceps brachii pressing hands into knees.
21Triceps brachii O: Long head Infraglenoid tubercle of scapula Lateral headPosterior surface of proximal ½ of humerusMedial headPosterior surface of distal ½ of humerusI: Olecranon process of ulnaA: All headsExtend elbowLong headExtend & adduct shoulderN: Radial C6-8, T1
22Complete & balance pose by adding Rectus abdominis to activate Uddiyana bandha. Uddiyana bandha tones, massages and cleans the abdominal organs. It involves, after having exhaled all the air out, pulling the abdomen in and up under the rib cage by means of taking a false inhale while holding the breath (performing the same action of an inhale without actually pulling any air into the body) and then release the abdomen after a pause. Then, the whole cycle of false inhale, pause and release is repeated many times before letting the air into the lungs, resuming normal breath.