Three diaphragms and the bandhas
Three floors in one building, and they move together.
Locate the pelvic, respiratory and vocal diaphragms and say what their tone does.
The pelvic floor, the respiratory diaphragm and the structures of the throat can be read as three diaphragms stacked through the torso. The bandhas are described as a change in their tone and orientation.
Raise that tone and the torso becomes steadier while the breath becomes smaller. That trade is the point, not a fault.
This lesson is about recognising the trade, not about practising bandhas on your own.
Three horizontal regions
Pelvic, respiratory, and vocal diaphragms are shown as schematic regions, not organ anatomy.
This is a simplified learning diagram. It is not a reviewed anatomical illustration.
Plank Pose
In Plank, note where steadiness is coming from and what the breath gives up for it.
Put one hand on your lower belly and hum a long note.
Notice: Two of the three diaphragms are involved in that, and you can feel one of them under your hand.
This is noticing, not instruction. Move as little as you like, stop at any point, and watching instead of moving is a complete way to take part.
Can you describe a pose as a trade between stability and breath volume?
Pause before opening Practice. Say the distinction in your own words.
Steadier or freer? Which one is this shape asking for?
Breath material is study language, not breathing instruction or therapy. Do not prescribe breath holds, retention or bandha practice; a teacher in the room is the right place for that.