The main problem of every arthritic person is that their breathing becomes too shallow. Once your body has become relaxed and your muscles have been stretched, it is time to practice these techniques which will stabilise the breath.

Exercise 1

Exercise 1

* Exercise 1

• Sit with your legs stretched out, and the back straight
• Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin (padmasan). Place your left hand on your knee
• Bend the forefinger and the middle finger of your right hand
• Place your thumb in between your eyebrows and press your ring finger on the left nostril. Breathe in through the right nostril and hold your breath
• Reverse positions. Place your ring finger between your eyebrows; press the right nostril with the thumb. Exhale through the left nostril
• Now inhale through the left nostril, and hold your breath
• Reverse position of the fingers as in step 3, and exhale through the right nostril
• Repeat 10 -12 times.

Exercise 2

* Exercise 2

• This exercise should be done in smooth, flowing movements without jerks
• Sit in padmasan, with palms resting on the knees, the back straight, body relaxed and eyes closed
• Inhale very slowly and deeply as the abdomen expands fully
• Now start expanding the ribs and chest, lifting it up and out. Feel the air enter and expand your lower lungs
• Keep inhaling slowly and now feel the air enter and expand your upper lungs, so that your shoulders and collar bone rise slightly
• Slowly and gradually exhale, relaxing the shoulders and collar bone and the upper chest
n Keep exhaling, relax the chest and gently pull the diaphragm up and the abdomen in towards the spine so that you empty the lungs as much as possible
nHold the breath out and then start again. Do 5-10 rounds.

Exercise 3

* Exercise 3

• Close your eyes and inhale deeply as you count 1-5
• Hold your breath; press your chin down on the jugular notch (mid-point of the two collar bones under the chin)
• Raise your chin up four fingers above the jugular notch and make a humming sound like a bee from your throat. Slowly exhale as you hum
• Listen to the sound vibrations as they travel up and spread through the head
• Repeat three times.