Proverbs and sayings about May HORIZONTALLY: 2. May will deceive - in ... will leave.4 ....
Human energy is the concentration of life force (prana), which he can draw from food, water and air. Prana reveals itself in all metabolic processes of the body, manifests itself in the thoughts and emotions of a person. At the same time, the world around is its main “supplier”, breathing yoga for beginners will help optimize the flow of prana.
How to get a maximum amount vital energy from the surrounding space? You need to learn how to breathe correctly. Most people on earth do not have this skill. People are quick to grab air, like fish thrown ashore, while inhaling intermittently and not holding back the flow. But it is precisely these delays that make it possible to saturate the cells with carbon dioxide, which dominates in maintaining the vital activity of the body and accumulate it.
When a person breathes incorrectly, he loses carbon dioxide. This process is trying to prevent the body, including all its reserves. As a result, in addition to respiratory diseases and cardiovascular systems there is a general overvoltage of all organs. Here is such a paradox, the more often a person breathes, the less oxygen his body receives.
Path to health and harmony
Breathing yoga for beginners will help you learn how to breathe correctly. And also such exercises are called pranayama. They need to be practiced daily at least twice a day.(preferably at the same time), trying not to miss training.
Determine which yoga is right for you?
Choose your target
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What is your physical form?
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Continue >>
What pace do you like?
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Do you have diseases of the musculoskeletal system?
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Continue >>
Where do you like to work out?
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Continue >>
Do you like to meditate?
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Do you have experience with yoga?
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Do you have health problems?
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You will suit the classical directions of yoga
Hatha yoga
Will help you:
Suitable for you:
Ashtanga yoga
Iyengar Yoga
Try also:
Kundalini yoga
Will help you:
Suitable for you:
yoga nidra
Will help you:
aerial yoga
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Techniques for experienced practitioners are suitable for you
Kundalini yoga- direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic body work, moderate physical activity and many meditation practices. Get ready for hard work and regular practice: most kriyas and meditations need to be done for 40 days on a daily basis. Such classes will be of interest to those who have already taken their first steps in yoga and like to meditate.
Will help you: strengthen the muscles of the body, relax, cheer up, relieve stress, lose weight.
Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.
yoga nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the pose of a corpse under the guidance of an instructor. It has no medical contraindications and is also suitable for beginners.
Will help you: relax, relieve stress, get acquainted with yoga.
Bikram yoga- This is a set of 28 exercises that are performed by students in a room heated to 38 degrees. Due to the constant maintenance of high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves spiritual practices aside.
Try also:
aerial yoga- Aerial yoga, or, as it is also called, “yoga on hammocks”, is one of the most modern areas of yoga, which allows you to perform asanas in the air. Aerial yoga is held in a specially equipped room, in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. Such yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.
Hatha yoga- one of the most common types of practice, many author's directions of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Usually classes are held at a leisurely pace and involve a predominantly static load.
Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.
Suitable for you: hatha yoga video lessons, pair yoga classes.
Ashtanga yoga- Ashtanga, which means “eight-step path to the final goal”, is one of the most difficult styles of yoga. This direction combines different practices and represents an endless stream in which one exercise smoothly flows into another. Each asana should be held for several breaths. Ashtanga yoga will require strength and endurance from its adherents.
Iyengar Yoga- This direction of yoga is named after its founder, who created a whole health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in the classroom, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is also paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.
Facebook Twitter Google+ VKDetermine which yoga is right for you?
Progressive directions suit you
Bikram yoga- This is a set of 28 exercises that are performed by students in a room heated to 38 degrees. Due to the constant maintenance of high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves spiritual practices aside.
aerial yoga- Aerial yoga, or, as it is also called, “yoga on hammocks”, is one of the most modern areas of yoga, which allows you to perform asanas in the air. Aerial yoga is held in a specially equipped room, in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. Such yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.
yoga nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the pose of a corpse under the guidance of an instructor. It has no medical contraindications and is also suitable for beginners.
Will help you: relax, relieve stress, get acquainted with yoga.
Try also:
Kundalini yoga- direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic body work, moderate physical activity and many meditation practices. Get ready for hard work and regular practice: most kriyas and meditations need to be done for 40 days on a daily basis. Such classes will be of interest to those who have already taken their first steps in yoga and like to meditate.
Will help you: strengthen the muscles of the body, relax, cheer up, relieve stress, lose weight.
Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.
Hatha yoga- one of the most common types of practice, many author's directions of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Usually classes are held at a leisurely pace and involve a predominantly static load.
Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.
Suitable for you: hatha yoga video lessons, pair yoga classes.
Ashtanga yoga- Ashtanga, which means “eight-step path to the final goal”, is one of the most difficult styles of yoga. This direction combines different practices and represents an endless stream in which one exercise smoothly flows into another. Each asana should be held for several breaths. Ashtanga yoga will require strength and endurance from its adherents.
Iyengar Yoga- This direction of yoga is named after its founder, who created a whole health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in the classroom, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is also paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.
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Positive effects of breath control
- Sleep improvement
- Acceleration of metabolic processes
- Bringing the work of internal organs and systems (cardiovascular, respiratory, intestines, etc.) to normal
- Increasing the threshold of endurance
- Relieve tension and relax the nervous system
- Stabilization of the hormonal background
- General improvement of the whole organism, which is immediately reflected in the appearance of a person
To exclude oxygen starvation of the body, for beginners, along with yoga, you can practice hardening and periodic health fasting. It is useful to introduce sports loads. It is also better to exclude heavy and unhealthy foods, alcoholic drinks, cigarettes, try to minimize medication and stressful situations.
Thanks to constant practice of pranayama, you can learn to breathe correctly automatically, without focusing your attention on this process.
- Yoga requires awareness. You should approach the classes with all seriousness and caution, constantly monitoring your feelings;
- It is necessary to start yoga exercises with an empty bladder and intestines;
- After the last meal, at least three hours should pass;
- Choose a quiet place for pranayama, which will allow you to focus on yourself and not be distracted. Ventilate the room well and avoid drafts;
- Wear light clothing made from natural fabrics that does not restrict movement. Leave your feet bare;
- Remember that you need to breathe only through your nose, excluding intermittent breathing. It must become measured;
- Relax completely and do not strain the muscles of the face and abdomen. This is fraught with narrowing respiratory tract;
- Keep calm;
- If you feel the slightest discomfort, take a break in the lesson, go outside for a few minutes.
Yoga for breath development
Pranayama should be studied gradually, moving from simple exercises to more complex ones.
At the first stage, it is necessary to master the technique of pranayama to stabilize the nervous system. It will help restore peace of mind, remove headaches, relieve stress and panic attacks. For beginners, the practice should take place at least 2 times a day for five cycles. while sitting on a mat or chair and keeping your back straight. One loop goes like this:
- slowly inhale deeply through the left nostril while closing the right thumb right hand;
- close the left nostril with the index finger of the right hand, then open the right and calmly release the air through it;
- also slowly inhale through the right nostril, close it again with your thumb, open the left and exhale smoothly.
The phases of inhalation and exhalation should be approximately the same. Practicing this yoga exercise for beginners takes from one to three months.
Next, you can move on to the diaphragm breathing technique. This pranayama exercise will saturate the body with oxygen, stabilize the pulse and breathing. To begin, lie on your back, placing your left palm on your chest, and your right palm approximately in the abdominal area. On a deep breath, feel with your right palm the expansion of the lower chest (a slight rise in the abdomen), while exhaling - its contraction. The chest should remain motionless. Master this breathing technique as soon as you wake up in the morning and before going to bed. After practicing, complicate the exercise - place a weighting agent (for example, a book) on your stomach. You can consider yourself mastering the diaphragmatic technique after it enters your daily life, and you begin to breathe this way constantly, without thinking or controlling yourself.
Basic breathing techniques in yoga
- Full breath in yoga. The most important exercise, which fully engages the respiratory apparatus and chest muscles, frees the diaphragm, saturates all the cells of the body with carbon dioxide, rejuvenates and tones it, and helps get rid of tachycardia.
In any position, standing, sitting, lying down, exhale the air as completely as possible, then slowly inhale through the nose. Inhalation technique: the stomach protrudes a little, the ribs move apart, the shoulders rise (the air fills all parts of the lungs gradually - from the lower to the upper). Inhalation should take about eight beats of the pulse. Then hold your breath for four heartbeats and exhale slowly through your nose. Exhale in the same order - the stomach is drawn in, the ribs are compressed, the shoulders are lowered. In time, it should be equal to the breath (or a little longer).
During the session, this exercise is performed up to five times, after about ten days you can add one cycle, bringing their total number to ten. If it is difficult to complete all phases at once full cycle then practice them separately. First learn to inhale fully, then hold the inhalation, and finally combine them with full exhalation. - Cleansing breath. The optimal rhythm for performing yoga asanas. It is better to finish a pranayama session with such an exercise: it will cleanse the lungs, relieve fatigue and give vigor.
Stand up straight, join your palms perpendicular to the body, slightly pressing your wrists on your stomach. Inhale deeply through your nose, hold the breath, then purse your lips as if you were whistling, and exhale rhythmically in small portions until it is completely out. Be careful not to puff out your cheeks. - Breath "ha". It improves oxygen circulation in the body, allows you to calm down and remove feelings of panic and despondency, move away from negative emotions. Stand up straight, relax your arms and, with a calm breath, gently raise them up with your palms forward. After a pause, lean forward sharply, lowering your arms, while exhaling through your mouth, saying “ha”. The sound is not pronounced with a voice, it is formed by the exhaled air. Stay in this position for a while negative energy flow through your hands into the ground. As you inhale, straighten up, exhale and repeat the exercise.
In the future, you can improve your progress and study other breathing techniques (clarification of thought, voice development, bellows, etc.).
People don't think when they breathe, but it's worth thinking about! After regular yoga practice correct breathing will become automatic, and will give a surge of strength, health and a positive attitude towards the world.
Breathing exercises
Among the most essential components of yoga is breathing training, or pranayama. This is the development of special (rhythmic) breathing methods, and the cessation of breathing so that the kundalini can fully unfold. At the heart of this practice is the refusal to breathe irregularly and quickly. Breathing slows down and obeys a clear and consistent pace. Thus, it does not echo the pulsations of the lower level - physical world, and the rhythm of the cosmos, therefore, becomes a means of overcoming frailty and gaining eternal peace.
According to yoga, there is an inextricable link between breath and consciousness. Rhythmic breathing allows you to concentrate, focus attention and consciousness, which as a result is enlightened. Enlightened consciousness is the goal and way of being in the spiritual dimension. Moreover, in this way the yogi can penetrate into states that are otherwise inaccessible, such as dreams. In a dream, a person breathes more evenly, calmer, more rhythmically. But if the sleeper is not aware of the visible and comprehended, then the yogi clearly imagines this.
In India, I was introduced to the four sides of consciousness:
daytime,
In dreams;
In a dreamless dream
Consciousness over consciousness.
With the help of the technique of lengthening the inhalation and exhalation, one can move from one side of consciousness to the other, without losing the clarity and transparency of the conscious at all.
Human breathing is very variable, it is influenced by many circumstances. For example, when we are nervous, our breathing quickens. From anger "spirits the chest." Along with the variability of breathing, the mental attitude also changes, as if we are falling out of the universe. It is necessary to ensure that our breathing is not subject to such fluctuations, this will help the consciousness to be cleansed of extraneous influences. Thanks to pranayama, the yogi found that the right breathing was automatic.
Rhythmic breathing is provided by three components: correct inhalation, long exhalation and air retention. These three parts are like three equal segments. The yogi not only becomes accustomed to their equal duration, but is also able to lengthen them.
Proper breathing
Breathing correctly means rhythmically, calmly, increasing the length of each of the three parts.
First of all, breathe through your nose. It would seem that this is surprising. When I told about this rule to one of my visitors, or students, she nevertheless grinned: “Well, not with your mouth!?”. Then I advised her to be more attentive to herself and her loved ones. A week later, Natalya Petrovna came to me amazed: “You were right. We breathe through our mouths without realizing it! I never thought!
Differ different ways breathing:
top,
The average,
With upper breathing, a person expands the ribs and raises the collarbone and shoulders. At the same time, the diaphragm remains unused. This breathing is shallow, with it only the upper part of the lungs works. Air exchange is weak, ventilation is poor. A person constantly experiences a lack of energy.
Average breathing is just as defective. This is the so-called rib method. The ribs and chest expand, but the lower sections of the lungs are "lazy". Of the first three options, the most preferred is diaphragmatic breathing. In this case, the lungs are freer, so they can let in more air, but this is not ideal. It is important to connect the entire lung system. This is handled by the “full breathing” practiced by yogis. He needs to learn.
Full breath
It activates the entire breathing apparatus, while significantly saving energy consumption. The chest moves in all directions, all the muscles work. The diaphragm is completely free, not clamped by anything, and therefore actively helps air exchange processes.
You can learn to breathe fully by following these recommendations. Take any position - lying, standing, sitting. Exhale (try to make the exhalation as full as possible), inhale through the nose (do not help yourself breathe through your mouth in any case). In this case, the diaphragm must be lowered, the stomach protrudes slightly, the ribs move apart, the collarbones and shoulders rise (lower, middle and upper breathing all together). When the upper part of the chest is raised, the walls of the abdomen will already be somewhat retracted. Inhalation occurs for 8 beats of the pulse, so that the proportion of 2: 1: 2 is observed (inhalation - delay - exhalation). In this position, hold your breath for 4 heartbeats. The air is sucked into the lungs. Next, start exhaling. Exhale slowly, following the same sequence as when inhaling. First, the air goes through the nose, the abdominal walls are drawn in, then the ribs are compressed and the shoulders with the collarbone are lowered.
Full breathing allows you to accumulate a large number of energy in the body, increases the useful volume of the lungs. It calms nervous system and promotes the development of will and determination. In addition, this improves the performance endocrine system, and hence - and metabolism, which leads to the rejuvenation of the body.
In addition to this exercise, we note a number of those that help to achieve the greatest effect in receiving the energy of life.
cleansing breath
Among the most important ways the breath of yogis - the so-called cleansing. As a rule, asanas are done by resorting to this particular method of breathing.
Stand up straight. Legs together. The palms are pressed to each other. The wrists of the hands press lightly on the abdomen, so that the palms are perpendicular to the body. Take a deep breath through your nose. Hold your breath for a moment and start exhaling. The lips are folded into a tube. Then rhythmically, with strong, but sharp exhalations, expel the air. Make harsh sounds. Do not puff out your cheeks.
This method cleanses the lungs and refreshes the human body, endows with a supply of vigor and health.
Ha-breath
It cleanses the human respiratory system and improves blood flow. Also "Ha"-breathing helps to keep calm and eliminate the feeling of depression.
Stand up straight. Feet together, toes slightly apart. Take a deep breath. As you inhale, slowly raise your arms above your head so that your palms are facing forward. Hands should be relaxed. Hold your breath. Then quickly lean forward, letting your hands go, and exhale sharply through your mouth, saying “Ha”. The vocal cords should not be involved here. Sound is produced by exhaled air, which is rushing outward. you get rid of negative energy going down through the hands. Hands almost reach the floor. Stay in this bent position for a few seconds - until the next breath. Slowly straighten up while inhaling (arms above your head). With an exhalation through the nose, take the starting position. Repeat this exercise again.
I introduced yoga to history teacher Vladlen Markovich. He was very irritable. It got to the point that he began to lose his voice when he experienced a strong negative emotion. His professional career was in question. And nothing helped. Everything was in vain. Added to the annoyance was a sense of hopelessness. But when he learned to move away from negative emotions with the help of "Ha"-breathing, the situation changed significantly. “Now I am a “ha” person,” Vladlen Markovich joked. “That’s what my colleagues call me.” True, he mastered other yoga breathing exercises, performing them in a complex.
Breathing to balance the nervous system
It allows you to increase its resistance to adverse stimuli, strengthen the protective function, and also helps to strengthen the will and spiritual endurance.
The influence here is on all the nerve centers.
Stand up straight. Legs shoulder width apart. Exhale and take a full breath. Raise your arms in front of you to shoulder level. The palms are turned up. Relax your muscles. Then hold your breath. After that, you need to clench your hands into fists and take them with tension to your shoulders. Feel the tremor in your hands. Without easing the tension in the muscles, open your fists and squeeze them again. Repeat this movement. still keeping the muscles tense. Do this several times. Exhale sharply from the lungs all the air through the mouth, tilting the torso forward. Straighten up and repeat the entire exercise again.
It helps to develop a beautiful, deep, sonorous, strong voice. This affects not only the euphony of our speech, but also the condition of the upper respiratory tract, as well as the larynx.
Take a slow and deep breath in through your nose. Hold your breath for a few seconds. Exhale powerfully in one movement, opening your mouth wide. Finish with a cleansing breath so that the lungs come to a calm state.
Holding your breath
This exercise helps develop the respiratory muscles and lungs. After repeated and frequent use of it, it is possible to expand the chest, which is very important for air and energy exchange processes. The lungs during this exercise are cleared, their ventilation improves. It is also useful in diseases of the stomach, liver. It is dangerous for hypertension, so it is not recommended for hypertensive patients to do it.
You can stand, sit or lie down. Focus your attention on the beating of the heart.
Breathe in through your nose - slow, full. Hold your breath while inhaling, if possible up to half a minute. Exhale forcefully through your mouth. Calm your lungs with a cleansing breath.
Breathing to excite lung cells
Since not always all lung sections are involved in respiration, lung cells begin to atrophy. It is the proposed exercise that hinders these processes. However, it very powerfully interferes with the activity of the respiratory system, and therefore be careful. There is no need to commit violence against yourself if something does not work out. Hyperventilation may also cause dizziness. Then stop this exercise and take a cleansing breath.
Stand straight. Feet together, arms along the body. Take a slow breath. Hit your chest with your fingertips in different places. Hold your breath after the lungs fill with air, and lightly rub your chest with your palms, or tap with your fingertips. Then exhale slowly through your mouth. Repeat this exercise several times.
To bring the respiratory system to a calm state, take a cleansing breath.
Breathing to expand the ribs
As a result, the vital capacity of the lungs will increase, the chest will become wider, and overall well-being will improve significantly.
Stand straight. Hands along the body. Then wrap your arms around your chest under your arms. The thumbs are turned towards the back, the rest towards the front of the chest. The palms are on the sides. Take a deep breath and hold the air. Squeeze your chest a little with your hands and start exhaling slowly. Repeat one more time.
Breathing to expand the chest
It also helps to better ventilate the lungs and increase their volume. In addition, it makes a positive correction in posture.
Stand straight, feet shoulder width apart. As you inhale, raise your arms to the sides. On a full breath, you need to hold your breath. Hands raised at shoulder level, palms down. You can clench your fists. Quickly bring your hands forward so that they intersect on a plane. Separate again. Bring your hands together so that alternately at the top it turns out to be the left, then the right. Exhale forcefully through an open mouth. Finally, take a cleansing breath.
Breathing to stimulate circulation
The essence of this exercise is to redirect the movement of blood. Venous should wash the heart and lungs, allowing you to absorb oxygen.
For this exercise, you will need a stick or cane.
Stand straight. Palms on hips. Take a full breath, hold your breath. Then gently lean forward, take the stick with your hands, tighten your arms to squeeze the stick with force. Release the stick and return to the starting position. Breathe out slowly through your nose. Repeat the exercise again. End with a cleansing breath.
Deep breathing
As a result, all endocrine glands are stimulated, especially the thyroid gland. The metabolism will improve. Such qualities as ingenuity, adequacy of response to stimuli, and the ability to concentrate will become more developed. But you should not do this exercise if you have high blood pressure.
Take the Lotus position. If you haven't mastered it yet, you can stand, sit or lie down. Concentrate on thyroid gland. Take a full breath through your nose. This should happen at 8 beats of the pulse. Hold your breath for the same amount of time. After that, you need to completely exhale the air through your mouth, while a whistling sound is heard. Do not press your lips tightly. The duration of the exhalation is twice as long, so that the proportion "inhale - hold the breath - exhale" is 1: 1: 2. Repeat the exercise 5 times.
Breathing that clears the mind and frees the lungs
Exercise helps to improve brain activity, increases clarity of consciousness and activates thought processes. the main role here is assigned to the diaphragm. Everything is built on exhalation, not inhalation, so exhalation will be active.
Take the Lotus position. If this is difficult, take any sitting posture. First you need to exhale through the nose - sharp, fast. After that - a full breath, just as fast and strong. No breath holding is needed. Exhalation is done through the movement of the abdominal muscles and the diaphragm. It resembles the work of bellows. The middle and lower part of the lungs is filled with air.
After exhalation, it is necessary to relax the abdominal muscles, the diaphragm will also be relaxed, the lungs will be able to go down.
To begin with, the cycle of exhalations - breaths should not exceed 10. Gradually increasing their number, as a result, they are brought to 100.
Breath that clears the lungs
First of all, you can master breathing, which, in addition to airing the lungs, strengthens the chest and abdominal muscles. It also helps to clear the nasopharynx. In a spiritual sense, this is a breath that adjusts to concentration.
Take the Lotus position. Press the index finger of your right hand to the center of your forehead. Then you need to pinch the left nostril with the middle finger. Next, breathe as described for breathing that clears the mind and frees the lungs. But the air in this case comes out through the right nostril. Then repeat the same with the left nostril.
Breathing healthy lungs ("bellows")
This exercise greatly activates the work of the lungs, and therefore be careful when performing it. It consists of cycles of inhalation - exhalation and does not imply delays. The breath is held only after 10 breaths and exhalations have taken place.
Usually the Lotus position is chosen for it. You can choose a different sitting position. Take 10 quick, strong breaths in and out. Then take a deep breath and hold your breath, but no more than 14 seconds. To do this, you can squeeze the nostrils with your fingers. Exhale slowly. Exhale deep. Repeat 2 more times the same.
Breathing, alternating (through the nostrils)
This breathing allows you to balance the currents of energy, all vital forces. It aims to calm the body and balance its elements. Also, such breathing clears the subtle channels through which prana enters the chakras.
Take the Lotus position. Press the index finger of the right hand to the point above the bridge of the nose, where our "third eye" is located. Exhale forcefully and close your right nostril with your thumb. Inhalation is through the left nostril. Hold your breath, then release the right nostril and close the left with your middle finger. Exhale air through the right nostril. The proportion "inhale - hold the breath - exhale" can be 1: 1: 1. Usually 8 beats of the pulse are taken as a unit. Or hearts???
Do the same with the left nostril closed. The cycle is repeated up to 10 times.
rhythmic breathing
This way of breathing follows the rhythm of nature, its vibrations and movements. You should feel the vibrations of the atoms in your body. Conscious perception of the exercise will help the fullness of prana, as a result of which you will be able to stock up on tremendous energy. This happens due to the focus of your will on purification and contemplation.
In this kind of breathing, it is important to understand its very essence - the presence of rhythm. What is meant by this? After all, different people perceive any rhythmic pattern differently.
The Creator of the world put a special rhythm into it during creation. But man is also endowed with it. Yogis understood this and considered it necessary to take the beating of their own heart as a starting point. Each of us is connected with the universe with his “wave”. Our hearts are the metronomes of the breath.
With rhythmic breathing, the same period of time is given for inhalation and exhalation, but half the period for holding inhalation, so that the proportion will be as follows: 2: 1: 2.
You need to sit comfortably, relax. However, keep your chest, back and head straight. It is advisable to take your shoulders back a little. The hands are on the knees. Take a slow, full breath to the count of six. Hold your breath one, two, three. Then exhale slowly through the nostrils, counting six heartbeats again. Pause, which should last the same three beats. Repeat the cycle again, but do not overwork. As soon as it becomes difficult for you to breathe, stop rhythmic breathing and complete it with cleansing.
Gradually, you will add in the size of the segments of the cycle. Do it 2-3 times a day, taking 10 minutes to complete it. In no case do not force yourself to "jump" above your head. It is better if you can fix your rhythm and follow it in the future. These vibrations of the cosmic tempo can be felt by every cell. Every organ in your body also reproduces them. It is important to learn to feel them.
Rhythmic breathing will help you cope with a bad mood, overcome stress, nervous breakdowns. It will improve your mood. It will give you self-confidence, you will be calmer and stronger spiritually. Rhythmic breathing helps to tune in to meditation.
We don't think when we breathe. As soon as we do this, the knocks in our habitual way of breathing begin. If you want to master the rules of yoga breathing and improve your lungs and heart, then you will need to “think about it”. Here, breathing is connected with the work of consciousness. Only then, many months later, will you acquire the automatic skill of breathing in a new way, like a yogi. This will give you strength and change your attitude to the world. After all, think: in Russian “spirit”, “soul”, “breath”, “relaxation” are words that go back to the same root.
You often hear from different people: "I want to breathe, clean air a sip!" And they're not saying this because they can't breathe in smog-ridden cities. They want that freedom and joy that their consciousness remembers. They want to find comfort and be free from worries. I assure you, the breath of yogis will help you in this acquisition. Yoga truly opens a person to his freedom. And what could be better than this?
Concluding the story about the most basic positions of yoga, I will turn to the practice of muscle contractions. They should be mastered with great care, especially for those who have various kinds of chronic diseases, but by mastering these contractions, you can master a set of yoga exercises, and therefore the effect of the classes will be stronger.
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Breathing is a continuous process that begins at birth and ends at death. It accompanies us throughout our lives. But, in the flow of everyday routine, we forget how important this process is for us, how it affects the body and emotional condition. Meanwhile, the inhabitants of the East in ancient times began to "tame" the breath. With its help, you can influence your physical and psychological state. To manage this physiological process teaches a section in yoga called pranayama. But before you start it, you need to learn the basic basics and rules. This is what our article will be about.
Simple exercises do wonders
To start mastering breathing exercises in yoga, you need to understand why we need it. Even the simplest basic exercises do wonders for the body.
So, what changes await us at the first stage?
- The tension of the nervous system is relieved. For modern man agree, this is extremely important
- Sleep improves. A person begins to fall asleep easier, insomnia disappears, nightmares cease to torment, the awakening process ceases to resemble morning torture
- Metabolic processes are accelerated. This is especially true for those who want to lose weight.
- The work of internal organs is normalized
The power of full breath
Now let's talk about full breathing. V Everyday life, the average person uses 10-15 percent of their lungs. As soon as this range increases, miracles begin to happen to the body. Appears more strength for work and activity. If you are tormented by chronic fatigue syndrome, you have no strength already in the early morning - try introducing a few simple exercises from the pranayama complex into your daily routine. In a week this problem will lose its relevance.
Consider the concept of complete breathing in more detail. People breathe in three different ways:
- Clavicular breathing or upper. It is typical for people who do not play sports or active physical activity. With this type, only the upper part of the lungs is involved. This is a very small volume. As a result, insufficient oxygen enters the blood, the body has to spend oxygen reserves very economically. Hence, stress, depression increase, fatigue increases, immunity decreases.
- Internal or middle breathing. It involves the middle part of the lungs. This allows you to saturate the body with more oxygen than in the first option. We resort to this type when we find ourselves in a stuffy or smoky room.
- Abdominal breathing. It uses almost the entire volume of the lungs. This is typical for athletes, residents of mountainous areas, those who are engaged in active physical labor. This is what is called "deep" breathing.
Full breathing - uses the entire lung volume. To achieve this, you need to learn how to fill all levels of the lungs with air.
Breathing in yoga, what is right?
When a beginner begins to work with yogic breathing, he does not have an awareness of all the difficulties that he will have to face. Why is this happening? The answer is simple. Style, speed, inhalation depth, exhalation speed have become natural reflexes. It is very difficult to overcome them. You'll have to put in some effort. And also take on board a few recommendations. They will help make your workout more productive.
- The room where the training takes place should be well ventilated and at a comfortable temperature. Too hot or cold room will not allow you to concentrate. There will not be many benefits from such activities.
- We exclude all external irritants: extraneous sounds, smells, bright light and so on. Take this time for yourself. Peace and care can wait a little.
- Inner calm. No matter how silly it may sound, inner comfort - important condition productive workout. In a nervous or excited state, it is difficult to concentrate on yogic breathing. It is also better to postpone training when you are sick. This condition simply does not allow you to observe the technique of performing exercises.
Yogic breathing
How does breathing in yoga differ from the everyday, familiar process? This type involves all the respiratory muscles: large and small pectoral muscles, diaphragm, intercostal muscles, sternocleidomastoid muscle, muscles abdominals. The entire volume of the lungs works. Due to such breathing, the alveoli are filled with oxygen, enrich the blood, and the nutrition of the brain and internal organs improves. In another way, such breathing is called complete. We will tell you more about it below.
Principle of complete yogic breathing
Now consider the basic principles of full breathing. We will need them for the further development of this technique.
- We breathe through the nose. It was this organ that nature gave us to deliver oxygen to the lungs. It is equipped with all the tools to help protect us from viruses and infections that enter our body along with the air.
- Do not leave pauses between inhalation and exhalation. The process must be continuous
- Regular practice. Success in yoga can be achieved through regular practice exercises. Try not to skip classes.
Benefits of Full Breathing
During such breathing, an active cleansing of the body occurs. With a long exhalation, an active removal of decay products (carbon dioxide) is carried out. The lungs are better ventilated, the entire respiratory system.
During exercises, where you need to stop breathing, the blood enters large quantity oxygen. The nutrition of the brain improves, the nervous system is unloaded.
Contraindications
In fact, there are not many contraindications for such a practice. It is not recommended to exercise in the following cases:
- Hernias (groin, in the abdomen)
- Hypertension
- Pulmonary pathologies
If you have any problems, before starting a workout, consult with your doctor. If, during training, you feel any problems, stop exercising. It can be mild dizziness, nausea, headache, pain in the abdomen.
Fundamentals of the Science of Yogic Breathing
Breath control during yoga is prerequisite successful practice. Without it, it is impossible to perform the exercises correctly.
The main condition for performing breathing exercises in yoga is awareness. V ideal, you need to control each respiratory cycle. In this case, you need to breathe freely, without excessive effort or muscle tension.
While working with a full breath, the breath should be taken through the nose. In this case, the body is kept straight.
First step for beginners
The first stage traditionally begins with preparation. The exercise is quite simple. It works the first time. Sit up straight in a comfortable position. Get ready for "work". You can turn on relaxing music if it helps you relax and focus on your breathing.
- Close the right nostril with your finger. We will breathe through the left nostril.
- We inhale through the left nostril for 4 counts. Please note that it is better to count not one, two, three, four. Since such an account may be too fast. It is best to repeat one hundred one, one hundred two, one hundred three, one hundred and four to yourself.
- Close the left nostril, open the right.
- We exhale through the right nostril for 8 counts.
This is one exercise cycle. There are five such cycles. If it is difficult to exhale for 8 counts, reduce to 6.
Second stage with breath holding
The second stage of breathing will be similar to the first. But, this cycle will add .
- We inhale through the left nostril (right closed). As in the previous exercise, the breath is done in four counts.
- Close both nostrils and hold your breath. We count up to 16 (1, 2, 3, ... 16). Beginners can reduce this interval to 8 accounts.
- Open the right nostril and exhale for 8 counts, as in the first exercise.
- After exhaling, we inhale through the right nostril, and repeat all the previous steps. Such cycles need to be done 5.
Which way to breathe
After preparation, you need to do some breathing exercises. You can do them sitting, in the lotus position or lying on the floor. Remember to keep your back straight.
Exercise #1
- The right hand is on the stomach. You should feel the movement of the abdominal muscles.
- With eyes closed, take a slow deep breath. Try to fill the lower part of the lungs with air (you will feel the filling with your hand), then the middle, upper, throat
- Very slowly, without effort, we release air from the lungs.
Such breathing is performed without interruption for five minutes.
Exercise #2
This exercise can be done while sitting in the lotus position or in a high-backed chair. The arms and shoulders are relaxed, the chin is slightly raised up. The left palm rests on the knee. Now pay attention to the right hand: the second and third fingers should be bent. Thumb stays straight.
- We take a long breath, close the right nostril (inhale for 5 counts)
- A long exhalation is done only through the right nostril (exhalation for 10 counts)
The purpose of these exercises is to learn to breathe with full lungs.
How should you breathe?
What is a diaphragm? This is the muscle that separates the thoracic and abdominal regions. Visually, it is located at the bottom of the ribs. Its main function is to expand the lungs. It is thanks to this that the full volume of the lungs is ventilated.
With its help, you can open the entrance to the air in the lower part of the lungs.
Synchronization of movements with cycles of inhalation and exhalation
Another condition for proper yoga training is the synchronization of movements with the cycles of inhalation and exhalation. After you have mastered the breathing technique, you need to learn how to combine it with exercises. Thus, we maintain the correct training rhythm. This allows you to make classes longer and more productive.
You can apply the acquired skills during any workout: yoga, fitness, stretching, Pilates.
Traditionally, the beginning of the movement is inhalation, and its end is exhalation. Consider the example of a simple twine stretch. We take a breath when we go into a lunge, and a long exhale while raising our hands, above our head. Thus, any workout becomes longer, but less tiring. When studying yoga exercises on your own, pay attention to how you need to breathe. It is very important.
Breath initiates movement
The habit of deep breathing will bring a lot of energy into your life. Health problems will go away, immunity and quality of life will increase. Remember that you need to do this not only on the yoga mat, but also in everyday life. Try, during everyday activities and worries, to breathe deeply and measuredly, using the entire volume of the lungs. Try to spend more time outdoors. Walk, move, fill your lungs and body with oxygen.
Remember that movement is life. Proper breathing gives us the energy to move as long as possible.
Breathing yoga is like the art of meditation. It does not require great physical exertion, and the effect of breathing exercises is great. It is no less important for the human body and psyche than asanas. Therefore, in the article we will consider what breathing yoga is and what it consists of.
Types of breathing yoga
What do we used to understand under the types of respiratory yoga? Pranayama: This is the practice of consciously controlling and controlling the breath. Full yogic breathing could be attributed to a separate type of respiratory yoga, if it were not otherwise called “pranayamic”, because here, just like in all types of pranayamas, the yogi controls breathing. It ceases to be unconscious, as it happens with ordinary people. It is completely controlled by the yogi. When the practitioner reaches this level of skill, even kumbhaka becomes as familiar as performing 32 fouettes for a ballerina. This is done so naturally that conscious control weakens (or rather, what we tend to understand by control is composure, maximum concentration on the implementation of all phases of practice).
Instead, comes a deep knowledge of technology, which becomes a way of life. The way you breathe now is your involuntary breathing, while for a yogi, his involuntary breathing after many years of practice becomes yogic breathing, much deeper and more comprehensive than the everyday breathing of an ordinary person.
Three types of breathing
Let's look at the breathing process of an ordinary person. What does it consist of? We have already said that main characteristic such breathing is his unawareness. This is a psychological fact. And what about physiology? And here the average resident did not succeed. Unlike a yoga practitioner, the average person breathes by filling one section of the lungs with air - upper, middle or lower. Sometimes it happens that there is a combination of the upper and middle sections, but almost never all three sections are included in the work during one breathing cycle. In yogic breathing, this deficiency is eliminated, and the yogi uses and fills the lungs completely; hence the name "full yogic breathing".
Three types of breathing of modern man - clavicular, thoracic and abdominal. What happens when you breathe in one of these ways?
Clavicular breathing is the most superficial. During such breathing, the air fills only upper part lungs, while the shoulders rise, and the clavicles and ribs are included in the work. It is easy to guess that the air supply during clavicular breathing is minimal, it does not reach the alveoli, and, therefore, most of The resulting air is generally not used by the body for its intended purpose. It does not even participate in gas exchange, oxygen is not absorbed and will be removed from the body on exhalation.
Thoracic breathing is somewhat better than clavicular breathing. The air passes a little further, filling the middle section of the lungs, but still it is not complete. Included in work thoracic region, the chest expands and the shoulders rise. This type of breathing is typical for stressful situations when there is no way to breathe deeply, a person is constrained, but it is necessary to breathe. This is how once a fixed habit continues to accompany us even when there is no need for inferior, “forced” breathing.
Abdominal breathing is the most correct and natural of the three types, since it is only in this type of breathing that the “second heart” of a person, the diaphragm, begins to work. The diaphragm changes position, it moves, so the volume of the chest cavity changes: it increases and decreases. The tension is removed from the heart muscle, which facilitates the work of the heart. This type of breathing liberates the human psyche, because the shoulders automatically fall, the pectoral muscles relax, which contributes to a state of relaxation. The following will also be true: if you lower your shoulders, sit down and start breathing, you will turn on the process of abdominal breathing.
Respiratory system of yogis
The respiratory system of yogis has existed since the time of Patanjali. His name is associated with the emergence of yoga as a separate independent teaching. In the sutras, Patanjali outlined 8 steps of yoga practice: four lower - basic - and four upper, associated with the practice of mental states, the achievement of samadhi.
As the respiratory system stands on the fourth step, being a watershed between the lower steps and the higher ones. And this is no coincidence. Its function goes beyond the purely physiological, associated with the strengthening of the body. Breathing is primarily responsible for the mental and mental processes in the body, so it is given so much attention in the practice of meditation, that is, at the stages of the practice of higher yoga-dhyana. The yogic respiratory system consists of the practice of pranayama and full yogic breathing.
Pranayama practice. Four stages:
- rechaka—exhalation;
- kumbhaka—retention of the breath;
- puraka—inhale;
- kumbhaka - holding the breath.
Among them, kumbhaka is the defining component that characterizes pranayama. is a breath hold that is performed on inhalation and exhalation. Holding the breath can vary in time from 3 seconds to 90. Yogis perform more long delays breathing, but at the first stages of mastering a new breathing technique, it is better to adhere to the specified parameters.
Breathing yoga for beginners
Basic pranayamas:
- Anuloma Viloma - Alternate inhalation and exhalation through the right and left nostrils.
- Samavritti pranayama is the practice of the so-called "square breathing", when each stage of breathing is performed rhythmically, in compliance with the timing. You can use equal time intervals for all four stages - inhalation, exhalation and retention - or practice a more complex yogic version, where breath holding is longer in time than other stages of the respiratory process.
- Kapalabhati and Bhastrika pranayama is an excellent method of ventilating the lungs, releasing carbon dioxide, and then oxygenating the body. Full yogic breathing is an important point of the teaching. It is usually used to start the practice of breathing yoga. The point is that air passes into all parts of the lungs, therefore, it can effectively participate in gas exchange, and oxygen is well absorbed by the body.
As mentioned above, in full yogic breathing, all three types of breathing are used - abdominal, thoracic and clavicular. Inhalation begins with the abdominal region, then the air fills the thoracic and, last but not least, the clavicular region. On exhalation, the process is reversed. The clavicular region exhales first, and lastly the abdominal region.
Yoga breathing exercises
Of the practices described, the breathing exercises of yogis consist. Pranayama involves the practice of breathing from a sitting position. Preferably you are in Padmasana, Siddhasana or Vajrasana. These are the most comfortable postures for practicing pranayama. Your body is stable, the spine is straight, the energy is directed upward from the base of the spine to the top of the head; it does not get lost, going down into the legs, as it could happen if you were sitting in a chair or standing.
Therefore, no matter how uncomfortable the sitting asana may seem, try to immediately get used to doing the practice while sitting on the floor in one of these poses. In a few weeks, you will get comfortable and realize that pranayama is most effective in the position of sitting on the floor.
The benefits of yoga breathing exercises
- yoga breathing exercises are beneficial for physical health and the development of the intellect;
- enriches the body with oxygen;
- provides complete assimilation of O2;
- balances gas exchange, being responsible for the ratio of O2 and CO2 in the blood;
- gives nutrition to the cells of the body: cellular respiration is included in the work, not only breathing with the lungs;
- facilitates the work of the heart, because with full yogic breathing, the diaphragm is used;
- there is a massage of the internal organs, also due to the inclusion of the diaphragm in the work, which has a beneficial effect on the digestion process;
- the work of the brain is intensified, its blood circulation improves: the brain is directly connected with breathing, follows the rhythm of inhalations and exhalations, increasing and shrinking
This list outlines some of the most important physiological aspects of the effects of pranayama and full breathing on the human body. There are also spiritual aspects of practice. They are no less important than the physical ones.
The practice of concentration when doing yoga breathing exercises
During the performance of pranayama, the thought process stabilizes, a person learns to concentrate. During the practice of pranayama, this is much easier to do by focusing on the process of inhalation and exhalation, observing the breath. Thoughts are reduced to one denominator, you are preparing to do more complex meditations.
Concentration on something, whether it be some object or the process of breathing, is the first step in the practice of meditation. You are not yet merging with the object of meditation, and your consciousness is fully present, but you are learning to be more aware of yourself, your body, the physical and mental processes that take place in it.
You need to learn to collect the mind in one point. He is usually busy with many things. "Multitask" is the favorite pastime of our mind. However, this habit is far from being the most effective for those who want to learn a lot and, above all, themselves. So it is better to start practicing the technique of directed attention. This will allow you to better focus on the tasks at hand, including practical activities. The focus will become sharper. You can immerse yourself in a certain type of activity for such a time period that you set yourself, and almost nothing can distract you.
If this were the only advantage of the practice of pranayama - conscious breathing - then it should already be recommended for daily practice, not to mention how many other positive aspects yoga breathing exercises bring. Set aside a certain time of the day for practice and start doing it. Already after the first sessions, you will notice positive changes taking place in your life.
Before we go directly to the full yoga breath, let's first look at its individual components - this will help us master yogic breathing in the right way.
natural breathing
Awareness of your natural breathing is the very first step on the path to mastering pranayama the yogic breathing system.
Here simple technique which will make your breathing more conscious. It promotes general relaxation and slows down the respiratory rhythm (it is believed that increased breathing leads to a reduction in life).
In fact, nothing complicated. Sit in a comfortable place and in a comfortable posture. You can even lie down in Savasana and completely relax.
Now just observe (or better to say "contemplate") your breath without trying to interfere with it. Try to feel the rhythmic flow of your breath, the way the air flows through your nostrils as you inhale and as you exhale.
The main thing is here: it is to passively observe one's own breathing, not like not controlling it and not interfering with it.
Note that the air is cooler as you inhale and warmer as you exhale. Feel how the air enters the nostrils, "flows" through rear surface nasopharynx, passes through the throat, then descends to the chest through the trachea, and finally fills the lungs. Feel your lungs expand as the air enters. Focus on expanding and relaxing your lungs and their surroundings. chest.
Shift your attention to your stomach. Feel it expand as you inhale and contract as you exhale.
Maintain attention throughout the process, from the entry of air into the nostrils, to the exit of it, then again and again. Be aware of this natural harmony in the rhythm of your breath.
Bring your attention back to awareness of the whole body as a whole, and open your eyes.
This simple practice can be done anywhere, anytime. It is advisable to keep your eyes closed while doing this. You can give it 3-5 minutes or as you wish.
Next milestone mastering the breathing of yogis is the correct breathing with the stomach (diaphragm). V this case we activate the diaphragm, and the edges move at a minimum.
The diaphragm is a bulging muscle that separates the lungs from the abdomen. When it works properly, we breathe optimally. The ability to feel and control the diaphragm muscle will come with practice.
During inhalation, the diaphragm moves down, pushing down and out the contents of the abdominal cavity. During exhalation, it rises, lifting and drawing the internal organs with it.
Why is this needed?
Using the diaphragm when breathing allows you to use the lower lobes of the lungs. There is a uniform expansion of the alveoli, lymphatic drainage from the basal sections of the lungs improves, the liver, stomach, intestines and other organs that are located directly under the diaphragm are massaged. It has a positive effect on the functioning of the heart and the circulatory system, improves blood flow and oxygen metabolism.
Belly breathing is the most natural and effective form of breathing. Why don't we usually breathe like this? The cause must be sought in poor posture, tight clothing and lack of physical activity. But as soon as we begin to breathe again with the stomach, our mental and physical health improves significantly.
Belly breathing: technique
Lie on your back in the Savasana pose. Relax completely.
Pay attention to free and natural breathing, but do not try to control it. Let it flow unhindered as it is.
After a while, place the palm of your right hand on your stomach, just above the navel, and your left hand in the center of the chest.
The right palm will move up on the inhale and down on the exhale. There should be no tension in the abdomen. Don't force his movements. As you breathe, simply feel your belly expand and contract as you inhale and exhale. Try not to expand your chest or move your shoulders.
Continue breathing slowly and deeply. Inhale, expanding the abdomen as much as possible without affecting the chest. In the final phase of inhalation, the diaphragm will press on the abdomen, and the navel will be at the highest point of rise.
On exhalation, the diaphragm rises towards the lungs, and the abdomen descends (retracts).
At the end of exhalation, the abdomen contracts and the navel moves towards the spine.
Image Source: Bihar School of Yoga
Do this breathing exercise for 2-3 minutes.
Yogi Breathing: Chest Breathing Technique
Chest breathing uses the middle lobes of the lungs due to the expansion and contraction of the ribs (or rather, the spaces between them). Compared to belly breathing, this type of breathing requires more energy for the same volume of air.
It usually takes place during physical exertion, tension, stress - i.e. when the body needs more oxygen.
However, many people have a tendency to constantly breathe from the chest, even when the tension has long passed. As a result, an unhealthy breathing habit develops, leading to excessive tension.
Take a comfortable meditative pose (or just sitting, for example), or even Shavasana, and completely relax.
Observe the natural flow of your breath for some time, directing your attention to side surfaces chest.
Stop using your diaphragm and start inhaling as you slowly expand your chest.
Feel how the individual ribs move, how their expansion causes the lungs to take in air. Expand your chest as much as possible.
Relax your chest muscles to exhale. Feel how its contraction pushes the air out of the lungs.
Breathe slowly and deeply, fully aware of the whole process. Don't use aperture.
Continue to breathe into your chest for several minutes, pausing briefly between each inhalation and exhalation.
clavicular breathing
This is the final stage of full chest expansion - it is used when the air has already filled the entire chest area (see the previous type of breathing). In order to force a little more air into the lungs, we raise the upper ribs of the chest and collarbone. In this way, fresh air filling the upper lobes of the lungs.
In everyday life, clavicular breathing occurs only with excessive physical exertion, as well as with obstructive airway diseases (such as asthma).
Technics
Lie down in Shavasana and relax. Practice chest breathing for a few minutes.
Inhale as you fully expand your chest. When you have reached the maximum in its expansion, inhale a little more until you feel an expansion in the upper part of the lungs, at the base of the neck. In doing so, your shoulders and collarbones also rise slightly. It may take some effort at first to pull it all off.
Exhale slowly, first lowering and relaxing the upper part of the chest, then the rest of the area. Repeat several times, observing how you feel like breathing like this.
In fact, this is the correct deep breathing through the nose, which combines all three of the previous techniques. Thanks to him, you achieve maximum inhalation and exhalation. What for? To gain control over your breathing, correct bad habits in connection with it, and increase the efficiency of oxygen exchange in the lungs.
Yogi deep breathing can be practiced at any time, but it is especially useful for stress and anger, as great for calming the nerves.
Incorporating it into your daily yoga practice will optimize and deepen your breathing. However, by itself, it doesn't have to be done on a regular basis(so as not to disrupt the natural breathing control programs inherent in the body by nature).
The Full Yoga Breathing Technique includes all three types of breathing described above.
Sit in a comfortable meditative position, or lie down in Savasana and relax your whole body.
Inhale slowly and deeply, fully expanding the abdomen. Try to breathe so slowly that no sound is heard from your breath.
Feel the air filling the lower lobes of the lungs.
When the stomach is full, begin to expand and lift the chest. When you have reached the limit, inhale a little more so that the air reaches the upper sections of the lungs. In doing so, you slightly raise your collarbones and shoulders. Some tension will be felt in the muscles of the neck.
All other muscles of the body should be relaxed.
When the air fills the upper lobes of the lungs, this will be the completion of one full breath. The whole process of inhalation, from the abdomen to the collarbones, should be performed in the form of a single action, where each phase gradually and smoothly passes into the next, and the transitions themselves are almost imperceptible. There should be no sudden movements or unnecessary tension. Your breath should be like wave course: from the abdomen and to the very top, to the collarbones.
Now start exhaling - also in the form of a smooth wave-like movement.
Relax your lower neck and upper chest first. Then let the chest itself sink down and in. Then the diaphragm moves to the chest, and the stomach relaxes and retracts.
Try to empty the lungs of air as much as possible, but without overstraining at the same time - this can be achieved by drawing in the stomach at the end of the exhalation.
The entire exhalation movement should be harmonious and, like inhalation, resemble a wave.
After exhaling, hold your breath for a few seconds. This is one cycle of complete yogic breathing.
How long to perform correct full breathing?
At first, do 5 to 10 full yogi breaths at a time. Gradually increase the total duration to 10 minutes a day.
Comment
Yogi full breathing is used in most pranayamas. The main condition for this is that your breathing should be relaxed and comfortable. Therefore, once you have learned to control and be aware of your breathing, you stop doing the clavicular stage, and leave only the chest and belly breathing stages. Your breathing should flow naturally and effortlessly.
Why do you need full yogic breathing?
It serves as the basis for many pranayamas (yoga breathing exercises). When you master it, it will, to a certain extent, turn into a habit - the habit of breathing correctly and optimally. But what will it give?
- Firstly, metabolism will improve (and digestion, immunity, weight normalization will follow it).
- Secondly, you will become healthier (and your skin and hair will look better).
- Thirdly, you will be less stressed and various diseases(especially those related to breathing, such as colds and asthma).
- Fourth, you will be less tired and think better (after all, the metabolism will become more efficient).
- Fifth, there will be less worries in your life, because. breathing directly affects the nervous system and mind, making you more balanced.
This is the complete yogi breathing and the technique for doing it. Even if you do not do any other pranayama, this breath alone will bring you many benefits.
