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Runner's World (UK) - - WARM-UPS -

Kumb­haka pranayama is an en­er­gis­ing breath that fo­cuses on the ‘space’ be­tween in­hala­tion and ex­ha­la­tion. It boosts your cir­cu­la­tion and im­proves lung ca­pac­ity. In a com­fort­able seated po­si­tion breathe in through the nose, al­low­ing the ab­domen to ex­pand. Pause when the lungs are com­pletely full, then ex­hale steadily and slowly, draw­ing the tummy in. Pause when the lungs are com­pletely empty be­fore in­hal­ing. Build up to one to three min­utes.

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