Yoga breathing exercises for beginners. Yogi Full Breathing: Technique

Hatha yoga is a capacious concept. It includes effective methods of spiritual development along with the physical. Giving a definition from the point of view of physiology, a person agrees with the body on normal functioning. Practicing hatha yoga, he trains. During training, it compresses, stretches, relaxes and strains every muscle in the body. After that, he understands that he influenced the body, on each of the systems. Over time, the realization comes that one workout involves numerous parts of the body, the existence of which a person did not suspect before. Nutrition will be restored, organs will be cleansed, the body will improve.

Name etymology

“Yoga” in Sanskrit means “work”, and “hathi” means “tension”. The literal translation of the phrase is “work with the body under load”. It reflects the meaning that Matsyendranath and his student Gorakshanath put into the direction of yoga. In the 10th-11th centuries, Matsyendranath founded a new yogic tradition of the Naths, which formed the basis of classical hatha yoga in India during the Middle Ages. Performing psychophysical techniques, deflect the vibrations of the mind. Achieving the effect, prepare yourself for the practice of Raja Yoga. This is the first explanation. The second explanation is different. The yogis themselves consider the direction as an integral system that allows you to prepare yourself for mukti, moksha, samadhi. The practitioner observes niyam and yam, practices pranayama, asana, shatkarma, mudra, dhyana, dharana, pratyahara.

What are the main features of the method?

When signing up for hatha yoga classes, a person chooses a teacher who does not adhere to the methods of a single school. He coaches the group in his own way. Physical training includes doing yoga poses or asanas with relaxation at the end. At the same time, do not predict the pace of training and the level of difficulty. Beginners have no place in the group of a strong coach and vice versa.

Effect

It is difficult to predict what benefits hatha yoga breathing exercises will bring. Exercises for each trainer are of different loads, but it is possible to align the human body, get rid of clamps. Tissues, systems and organs function normally. The body will change, but for how long depends on the pace and level of load during training. If after that the desire to train remains, they will learn the subtle steps of yoga.

Who to train

Breathing exercises from yoga therapy are learned after mastering the first two steps of yoga. First, they cleanse the body of sins, cultivate virtues. Man observes Niyama, Yama. Then he masters Asana, learning to control the body. Why is it important to master the technique in this sequence. By training without spiritual purification, a person achieves endurance, flexibility, energizes himself, but without inner harmony, with increased self-esteem and pride. Over time, he realizes that mastery of the body did not bring happiness. He looks for mistakes and returns to the stage of Yama and Niyama. Spiritual growth is assured.

Benefit

When doing breathing exercises, hatha yoga, the exercises are done correctly. The benefits of breathing are undeniable. From time immemorial to associate this process with the soul. By filling the lungs with oxygen, there is a binding of the physical incarnation with the spiritual state. Performing breathing exercises, they understand the psyche. Without deviating from the connection, they achieve harmony between the soul and the body.

Proper breathing is the basis of life and a way to cure diseases. It protects a person from diabetes, heart disease, sexual dysfunction. The respiratory system works differently. Against the background of an effective fight against diseases, excess weight is lost.

Types of breathing

How do humans take in oxygen and release carbon dioxide? He is helped by the respiratory organs, or rather the trachea, lungs, nose, etc. If a person is sick, he does not breathe and does not receive oxygen through the nose, but through the mouth. Although the entire respiratory system is exploited, breathing is different.

• Deep. Inhalation into the lungs of the maximum volume of air when walking in the fresh air.
• Superficial. A small volume of air entering the lungs leads to insufficient ventilation and circulation problems. If the phenomenon is rarely observed, this is normal, and if often, pathology develops.
• Frequent. The person breathes frequently while running or pulling up. If the phenomenon is frequent, pathology develops.
• Rare. Observe the swimmers. The technique reduced the wear and tear of the internal organs, giving them nourishment and rest.
• Lower - diaphragmatic or abdominal. The chest does not work during diaphragmatic breathing. Instead, the diaphragm works when breathing. This is how male announcers breathe so as not to experience problems when pronouncing long phrases.
• Average. The intercostal muscles raise and lower the chest during inhalation. This is how women breathe.
• Upper. The clavicles and shoulders turn off the diaphragm and chest.
• Mixed. Maximum ventilation of the lungs occurs with the upper, middle and lower technique at the same time. In other words, when practicing breathing yoga, the most effective breathing exercises involve mastering a mixed breathing technique.

Yoga is a set of exercises that involves the management of the physiological and spiritual functions of the body. When mastering the technique, they get acquainted with the concept of prana. If it is respiratory and food, there is support for human life. Pranayama is mastered at the fourth level. If you breathe correctly, prana can be controlled.

Yogis master full and mixed breathing. They open and achieve maximum ventilation of the lungs. Oxygen enters the body, pressure drops, metabolism improves, the nervous system is restored and immunity increases. Prana enters the body, as a result of which harmony and balance fills the body.

In breathing yoga, the most effective breathing exercises involve the muscles of the body.

What set of exercises do in the classroom?

Deep breathing

• The man sits in Turkish to the north, and the woman to the south. At the same time, the practitioner has closed eyes and a straight back. The hands are placed on the knees, fingers gathered in Jnani mudra.
• Take a deep breath, expelling air from the lungs.
• Abdominal breathing is practiced by opening the lower part of the lungs.
• At the next stage, the chest is raised, transferring oxygen to the upper part of the lungs. The abdomen is pulled in and held until the chest and shoulders drop when exhaling.

During the stages of this exercise, breathe evenly and smoothly. It is forbidden to strain the organs in the body and make movements through force. Learn to feel the muscles. Exercise is performed 3-14 times in a row.

cleansing breath

They put their legs apart. The person takes a slow breath through his nose. When exhaling, they compress their lips, as if whistling, do not puff out their cheeks. The exhalation of air occurs in short portions to fully include the ribs, diaphragm, and abdominal muscles in the process. They act gently so that the exercises are beneficial.

Having mastered the cleansing breath, headaches, colds, infections will recede. Repeat the exercise five times a day.

abdominal breathing

The person assumes any position. He lies, sits or stands. He concentrates on what is happening in the navel. Then he draws in the wall of the abdomen, taking a slow breath. Inhalation occurs with a weakened diaphragm through the navel. In doing so, the abdominal wall protrudes outward. Air accumulates in the lower part of the lungs. Exhale, pulling the abdominal wall. Air is expelled from the lungs through the nose. They do not affect the chest, and the stomach moves in waves, as air moves in and out of the lower part of the lungs.

Having mastered abdominal breathing, a person gives the heart a break, fights high blood pressure. The intestines work like clockwork, and digestive functions will be restored. The abdominal organs are massaged.

Exercise to strengthen the nerves

The practitioner assumes a standing pose, remembering to place his feet shoulder-width apart. He exhales. With a slow inhalation, raise your arms to shoulder level, holding your palms up. Gradually squeeze the hands into a fist. Do not breathe until the arms are bent at the elbows to the shoulders. Flexion and extension do 2-3 times. When they exhale, lower their hands down, giving them rest and tilting the torso forward. They allow you to bend your arms at a fast pace, but unbend slowly. With a breath hold, perform the exercise 2-3 times.

Doing the exercise, achieve the normalization of the nervous system. Your hands will stop trembling and your eyes will stop twitching.

Breath Ha

When performing, take a pose lying on your back. After inhaling, raise your hands above your head, without touching the floor. Breathing is held for a second, legs are raised up, bending at the knees. In this position, wrap your arms around your knees. The hips are pressed to the stomach, and then they exhale, pronouncing the word ha.

Rest for a couple of seconds, and then take a slow breath. The person raises his arms above his head, straightening and lowering his legs to the floor. Exhale air through the nose. Hands are thrown along the body. There comes a minute for a good rest.

Having mastered the ha technique, a person cleanses the respiratory organs. After the exercise, blood circulation improves, the sensation of cold disappears. It helps when relaxing in an unfamiliar society with unpleasant people. An unclean environment drives one into depression and turns away from past joys. Exercise is recommended for people with neurosis, neuralgia, an unbalanced psyche and depression.

Yoga is a technique that few people master. I don't have the patience to learn the postures and practice. People achieve success with daily training. Not every room is suitable for them, but only clean and ventilated. Eat 2 hours after a meal, and not on an empty stomach. Before exercising, they go to the toilet.

Being a rejuvenating and health-improving technique, a person does not exercise when feeling unwell. He listens to himself, to his feelings. If you feel unwell - dizziness, excessive emotions when performing, it is better not to do anything. It is important to relax and unwind. Beginners don't do multiple reps. Over time, repeats are introduced, and the value is increased gradually. After classes, vivacity does not disappear, the tone of the body increases.

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 is a simple technique that 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 the air enter the nostrils, "flow" along the back of the nasopharynx, pass through the throat, then down to the chest through the trachea, and finally fill the lungs. Feel your lungs expand as the air enters. Focus on expanding and relaxing your lungs and the chest around them.

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.

The next important step in mastering the breathing of yogis is the correct breathing with the stomach (diaphragm). In 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 start breathing from the stomach again, 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.

For some time, observe the natural course of your breathing, directing your attention to the sides of the 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. Thus, the upper lobes of the lungs are filled with fresh air.

In everyday life, clavicular breathing occurs only with excessive physical exertion, as well as with obstructive airway diseases (such as asthma).

Technique

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 prone to stress 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.

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 state. 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?

1. The tension of the nervous system is relieved. For a modern person, you see, this is extremely important.
2. Sleep improves. A person begins to fall asleep easier, insomnia disappears, nightmares cease to torment, the process of awakening ceases to resemble morning torture
3. Metabolic processes are accelerated. This is especially true for those who want to lose weight.
4. The work of internal organs is normalized

The power of full breath

Now let's talk about full breathing. In daily life, the average person uses 10-15 percent of their lungs. As soon as this range increases, miracles begin to happen to the body. There is more strength for work and vigorous 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:

1. Clavicular breathing or upper. It is typical for people who do not play sports or vigorous 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.
2. 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.
3. 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.

1. 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.
2. 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.
3. Inner calm. As silly as it sounds, internal comfort is an important condition for a 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: pectoralis major and minor, diaphragm, intercostal muscles, sternocleidomastoid muscle, abdominal muscles. 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.

1. 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.
2. Do not leave pauses between inhalation and exhalation. The process must be continuous
3. 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 is strengthened.

During exercise, where you need to stop breathing, more oxygen enters the bloodstream. 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 a prerequisite for successful practice. Without it, it is impossible to perform the exercises correctly.

The main condition for performing breathing exercises in yoga is awareness. Ideally, each breath cycle should be monitored. 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. The thumb remains 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 GYMNASTICS OF YOGI - PRANAYAMA

In humans, prana circulates through a certain system of channels called meridians. To study pranayama, one must study the human respiratory system, and then master the circulation of energy through the channels, gradually clearing them, and all this ends with preparation for the opening of the plexuses, or lotuses. Many centuries ago, yogis discovered the relationship between the emotional, physical and mental development of a person with the respiratory system. Only by constantly exercising control over breathing can one achieve such stability that will ensure health and longevity. By learning to follow the rhythm of breathing, making it conscious, we achieve controlled breathing. The importance of taking a deep and slow breath is to make better use of the oxygen that comes with the air. The inexpediency of a forced, rapid expiration indicates that the body in this case does not have time to get rid of carbon dioxide.

Each breath cycle includes three parts:

1) inhale - puraka;

2) pause, holding the breath - kumbhaka;

3) exhale - rechak.

The essence of puraka is to deepen and fill the lungs with air. Every inhalation begins with an energetic, full exhalation. The air during inhalation should fill the lungs completely, penetrating all the pulmonary alveoli. Inhalation should be done slowly and as deeply as possible. It is also necessary to monitor the uniformity of inspiration: an abrupt pace in puraka is unacceptable.

Puraka should last at least 5 seconds, gradually it should be increased. Inhalation should end calmly and without tension.

Deep, full puraka is beneficial for anyone who has a small lung capacity, as well as people suffering from heart disorders.

Kumbhaka should be twice as long as Puraka. The practice of kumbhaka requires gradualness: start doing it from 3-5 seconds, then increasing its duration, but very carefully.

For a long time it was believed that respiratory pauses can cause serious disturbances in the body's activities. Indeed, improperly performed kumbhaka can lead to undesirable results, so yogis recommend introducing kumbhaka into all breathing exercises gradually, only after mastering the technique of inhalation and exhalation. Moderate kumbhaka done according to all the rules has a great healing effect, as it contributes to the maximum use of alveolar air.

Rechaka should be slow, deep and full. As in pu-raka and kumbhaka, recaka takes into account the time of its execution. Exhalation should not last less than 5-10 s.

The ratio of Puraka and Rechaka is always 1:2, i.e. the exhalation should be twice as long as the inhalation.

The release of the body from decay products occurs during exhalation. Through deep, full rechaka, a large amount of residual air in the form of carbon dioxide is removed from the lungs, which is impossible to the same extent with ordinary exhalation.

Modern man is accustomed to breathing in such a way that the energy he receives at the same time is barely enough to maintain his physical condition. There are ways to breathe properly, mastering which, you can significantly improve your health. The first results, as a rule, are noticeable after a month of regular classes. These include improving well-being, complexion, smoothing wrinkles and deep folds in the skin.

Rules for performing breathing exercises 1. Classes should always be held in a well-ventilated area, near an open window or in nature. However

you should not start training in crowded places, at crossroads, near institutions, hospitals, etc. It is best to do this in the forest, in the mountains, near a reservoir.

2. Do not exercise on a full stomach.

3. When exercising, you should take off tight clothing: belt, bra, tight dress or tight shirt.

4. Performing breathing exercises should be based on comfort and well-being. Any feeling of internal heaviness, discomfort or suffocation is a signal that the exercise should be interrupted immediately.

known in yoga 3 types of breathing: top, middle and bottom.

The upper chest and lungs are involved in upper breath. If you inhale, the ribs, collarbones and shoulders rise, then some sections of the lungs are filled with air. Only a small part of the oxygen fills the alveoli, so there is no useful gas exchange. Usually people with a sedentary lifestyle, wearing tight clothes, overeating and people with asthma breathe this breath. This type of yoga breathing is considered inferior and leading to many diseases of the respiratory system. Yoga upper breathing is used only as an exercise for the mobility of the chest.

At middle intercostal breathing, air fills only the middle part of the lungs. This pranayama resembles upper breathing, in which the ribs rise slightly, the chest expands, the diaphragm moves, and the stomach moves forward. This breathing is too shallow.

Lower, or abdominal, breathing is performed by the lower parts of the chest and lungs. With this breathing, the stomach moves forward and backward, and the dome of the diaphragm moves up and down. Very often, people who bend over the table during work, as well as musicians or singers, breathe this breath.

Full yoga breathing is an exercise with which you need to start the main complex. Only full yogic breathing provides the respiratory system with harmonious work. This breath combines all three types of the above types of breathing.

Yogic breathing makes the respiratory apparatus work in full, saturates the entire body with oxygen, stimulates metabolic processes, improves immunity, has a beneficial effect on the endocrine system, and cures heart ailments.

Full yogic breathing is performed in any position - standing, sitting, lying and walking. Basic rules for performing yoga breathing exercises:

1) breathing should be done by alternating inhalation and exhalation through the nose;

2) before inhalation, an energetic exhalation should be made;

3) the exercise must be done consciously, with concentration.

The energy of prana, which is in the air, is assimilated through the nerve centers during breathing, in order to then transform it into prana, which is necessary for a person. Prana- This is a type of energy, which is otherwise called "life force". It is the lifeblood of the organism. When doing the exercise, try to imagine on inhalation how the silver-blue substance (or prana) passes through your respiratory system and is well absorbed in the solar plexus, and on exhalation it enters all cells of the human body and strengthens them. This will happen on the condition that the exhalation is performed according to the rules of full yogic breathing. If the exhalation is performed while performing the asana, then prana enters only where attention was concentrated.

Exercise "full yogic breathing" Sitting in "vajrasana", exhale and start inhaling, consisting of three phases.

1. Push the stomach forward (slow breath through the diaphragm). Continue inhaling through the middle part of the chest.

2. Expand your chest to failure, raise your collarbones and absorb the maximum amount of air. After exhaling, try to slowly inhale at the expense of 8 or 6, while the lower part of the lungs is filled first, then the middle one (the ribs and chest expand), and finally the upper one. This raises the collarbones. At this moment, the stomach reflexively pulls up to the spine.

3. Make a delay in the rhythm of your choice, for example, at the expense of 8, and start a slow exhalation, first draw in the stomach, then lower the shoulders, ribs, chest.

Such wave-like movements should be soft, smooth during inhalation and exhalation, there is no need to make sudden movements (shocks) and not strain when performing this exercise. Breathing - through the nose, with a smooth transition from one phase to another. The breathing rhythm can be 4-4-4-4, 6-6-6-6 or 8-8-8-8, i.e. inhale - hold your breath, exhale - also hold your breath. In accordance with the calculations of yogis, each person has his own individual rhythm associated with the date of birth. Before starting the exercise, you should determine your breathing rhythm and gradually, naturally approach it, starting with a rhythm of 4: 2: 4: 2 or 6: 3: 6: 3.

1. Breathing will be optimal after establishing an individual breathing rhythm or a 7-14-7-14 rhythm. The latter is established only after a long workout.

2. After the correct rhythm becomes automatic, you need to focus on the air that is inhaled and exhaled. You need to imagine that life energy is inhaled, and heavy, dark air is exhaled, all diseases are thrown out of the body.

The meaning of full yogic breathing is to prepare the respiratory system for proper natural breathing.

Cleansing breath.

This breathing is performed as follows: a full yogic inhalation is taken, after a pause, exhalation through tightly compressed lips in portions. Cleansing breath relieves tension and fatigue of the respiratory system.

Exercise "bhastrika", or breathing exercises called "bellows".

Exercise #1

Starting position: stand up straight, look straight ahead at one point.

Breathe out sharply and inhale through the nose at a fast pace and count this as one cycle. Breathing is similar to cleansing breathing exercises. While doing "bhastriki" the torso, head and shoulders remain motionless, they should be in one straight line. Hands should be placed on your knees with closed palms down, attention should be focused on the spine, as if imagining the sensations of energy passing up and down the spine at each respiratory stage. Initially, this exercise is performed 5 times for 10 days. Every 10 days, add 1 more time until the number increases to 15 times.

Exercise #2

Starting position: the same as in exercise number 1.

Close the right nostril with the thumb of the right hand, connect the other fingers and lift up. You need to look straight ahead at one point and take quick, but short breaths and exhales through the left nostril. Performing this exercise, the torso, shoulders and head should be kept straight and motionless, attention should be focused on the spine. The respiratory rate corresponds to the respiratory rate of exercise No. 1.

Exercise #3

Starting position and technique: the same as in exercises No. 1, 2, only in this exercise it is desirable to breathe through the right nostril, while holding the left nostril with the middle finger of the right hand, bending the index finger. Attention is also focused on the spine. The breathing rate is the same as in the previous exercises.

Exercise number 4

Starting position: as in exercise number 1.

Breathing movements are carried out alternately: once inhalation and exhalation, which are carried out through the left nostril, while the right nostril is clamped with the thumb of the right hand. The second time the inhalation and exhalation are carried out through the right nostril, the hands that clamp the nostril so as not to breathe through it also change. Attention is focused, as in previous exercises, on the spine. Also increase the number of exercises to 15 times.

All four bhastrika exercises strengthen and normalize the functioning of the lungs, help to cure tuberculosis and pleurisy. They also harmonize and tone the entire central nervous system (brain and spinal cord), allow you to develop the habit of breathing only through your nose, and this causes a surge of energy, warming up the whole body. Breathing exercises well clear the airways and paranasal sinuses.

Antrakumbhaka exercise(holding the breath while inhaling).

Starting position: tadasana.

Execution technique. Take a full yoga breath and hold your breath as long as possible. Exhale forcefully through your mouth with a “ha” sound. Take a cleansing breath.

therapeutic effect. Exercise develops respiratory muscles, strengthens the lungs.

Exercise "excitation of lung cells"

Starting position: tadasana.

Execution technique. During a full yogic inhalation, you need to hit with your fingertips over the entire surface of the chest. On a delay after inhalation for 10–15 s, one should hit the chest with the palms of the hands in various places, then a full yogic exhalation follows. Take a cleansing breath.

therapeutic effect. Exercise awakens and restores all the cells of the lungs.

Exercise "stretching the ribs"

Starting position: tadasana.

Execution technique. Take a full yoga breath. Press the chest with the palms (while turning the thumbs to the back, and the remaining fingers to the front of the chest). With an exhalation, squeeze the chest from the sides with moderate effort.

therapeutic effect. Exercise strengthens the ribs of the chest, which become more elastic.

Exercise "Chest expansion"

Starting position: tadasana.

Execution technique. With a full yogic inhalation, stretch your arms forward and clench your fingers into fists. Hold your breath and take your hands back with clenched fists. Repeat several times. Make a full yogic exhalation, and then a cleansing breath.

Simple breathing exercise

Lie on your back, put your palms on your lower back, place your elbows on the mat. Then bend the spine so that the chest rises up. Draw in and tighten your stomach. Inhale deeply, expanding the chest to its full limit, pause and then exhale slowly. Repeat this exercise 12 times.