Lower back and upper back
Diaphragmatic Breathing: Dirga Pranayama
Slow belly breathing activates your parasympathetic nervous system, helping to reduce pain sensitivity and calm your body before or after movement.
Breath180 to 300 seconds
Ways to adjust it
- Supine position
- Hand on belly for feedback
- Seated on chair
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.