The areas affected the most by the overload are the cervical and lumbar spine. Let´s realize that abdominal muscles, a diaphragm and pelvic muscles are responsible for the correct function of the lumbar spine. Therefore, if we want to eliminate pains along the spine we must engage these muscles. The best way to do so is to breathe correctly. If our breathing is shallow, the breathing muscles are not in harmony with the movement of our chest and ribs. It results in cervical and lumbar spine tension.

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How should we breathe?
Most importantly, it is essential to engage the diaphragm. The diaphragm is the main muscle for inhalation. Here is the way to do it:

1. We start lying down on the mat. We inhale into the belly. As we do so it enlarges upwards, the hips move to the sides and the lumbar spine sinks into the mat. The inhale continues into the chest, shoulders and the collar bone area.

2. Now it is time to exhale. The exhale is lead from the belly. The waist narows and we continue to breathe out the air out of the chest and collar bone area. As we complete this breating wave, a slight contraction of shoulders, shoulder blades and a contraction of abdominal muscles is noticable.

As you practice this breathing wave, try to feel the breath inside of you. It will benefit not only your body but also your mind.

Jitka Hipčová

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