How to Do Diaphragm Exercises in Hatha Yoga

The stronger your diaphragm, the better your breathing will be. It’s a muscle, so you can strengthen it when you do diaphragm exercises in Hatha Yoga. You only need 5 or 10 minutes of practice a day to notice a difference in how much deeper your breathing can be.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• 10-pound bag of sand, flour or rice

1. Lie down flat on your back, yours legs stretched out straight but not stiff, and yours arms lying slightly away from your sides.
2. Gently place your 10-pound bag of sand, flour or rice on your abdomen, just below your diaphragm.
3. Breathe normally through your nose when you do diaphragm exercises in Hatha Yoga. Though you will feel the pressure of the weight, do not try to move the bag with your breath.
4. Observe your breath as it exercises your diaphragm muscle, and as your chest rises and falls.
5. After 5 minutes of breathing, remove the bag and continue to observe your breath. Note how it looks or feels different.

Tips & Warnings

• Remember, do not try and move the bag with your breath. The point is to work your diaphragm, not your abdomen.
• <br>Do these exercises every day for 1 month. Start with 5 minutes a day, then work your way up to 10. Give yourself a day off every now and then to observe how your breathing changes.
• <br>Diaphragm exercises in Hatha yoga should not be hard work. If you’re tired before the 5 minutes is up, stop. Then shorten the duration of your next practice session.