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Types of breathing in yoga. Deep belly breathing is the key to health

Proper breathing in yoga is important.

In yoga, breathing exercises are called "pranayama". They affect the entire human body, including both physiological and emotional components. Prana is the cosmic energy that floats freely in the air. Passing through the nerve centers, prana is transformed into the vital energy of a person. The practice of yoga teaches to perform breathing in such a way that prana accumulates in the nerve centers for use by the body if necessary. Pranayama is a fundamental condition for meditation and concentration. The purpose of pranayama is not only the technique of correct breathing, but also the ability to control vital energy (prana).

In accordance with the authoritative treatises of hatha yoga, one can proceed to the study of pranayama techniques only after successfully mastering the basic asanas. The process of performing pranayama, especially at first, must be carried out by the guidance of the teacher. As the teachings of yoga began to spread from East to West, elements of pranayama, rather simplified from their original version, appeared. Therefore, it became possible to master pranayama on your own.

Yoga and proper breathing

Yoga recommends breathing only through the nose. Through the mouth, you can inhale only in those exceptional cases when the nose is blocked. Nowadays, most people breathe incorrectly. There are 3 types of breathing:

Clavicular - top.
Intercostal - medium.
Diaphragmatic - lower.

In a person with clavicular breathing, when inhaling, the shoulders of the collarbone and the upper part of the lungs rise. With clavicular breathing, a person expends quite a lot of energy, receiving little efficiency. Such breathing occurs in people with a sedentary lifestyle. They are much more likely to have constipation, cystitis and diseases of the digestive organs.

During intercostal breathing, air fills the middle section of the lungs, when inhaling, the ribs diverge, and when exhaling, they fall. Many sedentary people have this kind of breathing.

During diaphragmatic breathing, the muscular septum that separates the stomach and chest tenses, while inhaling it thickens, protruding the stomach outward, displacing the abdominal organs down. When exhaling, it again returns to the I.P. In this case, only the middle and lower sections of the lungs are filled with air.

Types of exercises to train proper breathing

Breathing exercises in yoga practice are divided into two groups:

Complete cycle of breathing.
Special exercises for training correct breathing.

According to authoritative gurus, the most beneficial is a full cycle of breathing. Therefore, we will consider exactly the full breath. With the help of proper breathing, ventilation of the lungs occurs, the flow of oxygen into the blood increases, the work of the liver, internal organs and stomach is stimulated, which contributes to the removal of toxins from the body.

Full Breathing Technique

Complete breathing combines all 3 types of breathing: clavicular, intercostal and diaphragmatic.

Correct breathing technique:

I.P. - move your left hand to the stomach, the right hand to the ribs, focus on the lungs.
Exhale completely and then slowly inhale through your belly. At the same time, the abdomen should protrude so that air enters the lower section of the lungs, while continuing to inhale, straighten the chest, ribs to fill the middle section of the lungs. At the stage of the end of inhalation, slightly raise the shoulders, collarbones to fill the upper section of the lungs.
Exhale smoothly, slowly pulling in your stomach, the ribs are compressed, and the stoves are lowered.
Do not allow intermittent breaths, perform full breaths smoothly, resembling waves.

At first, perform only three cycles of full breaths, over time, the number of repetitions is brought to 10.

Breathing is an important part of yoga practice, and it is no understatement to say that without proper breathing, yoga practice loses its effectiveness by almost half (if not more). Although traditionally pranayama or yoga breathing exercises follow asanas (yogic postures), it is nevertheless important to learn how to breathe correctly at the very beginning of the practice. We are not talking about complex breathing techniques here yet, no, the point is to be able to use your lungs to the maximum in the process.

Due to the predominance of a sedentary lifestyle, we often breathe in the upper part of the lungs, sometimes in the middle. However, it is very important to use the lower, largest in volume, section of the lungs (it is also called the abdominal). Therefore, breathing in yoga for beginners focuses on "training and emancipation" of the lower, abdominal part of the chest.

Breathing in yoga consists of three main parts:

- Inhale (puraka)

- Exhale (rechaka)

- Holding the breath (kumbhaka).

Kumbhaka is of two types: abhyantara-kumbhaka (retention after inhalation) and bahir-kumbhaka (retention after exhalation). Alternatively, delays may be called antar- and bahya-kumbhaka respectively. Okay, enough terms for now, now more practice.

Although I will tell you how to learn how to fill your lungs to the end in stages, you need to understand that such a “stepped” training is essentially just training, and when you get used to breathing with a full chest (rather, with a full stomach :)), you will need to gradually leave from staggering, and just breathe with full lungs.

There are different yoga poses for beginners in which you can practice breathing exercises, such as Turkish Pose (Sukhasana), Heel Pose (Virasana), etc. This is not important here, the main thing is to start breathing correctly.

Sit in a comfortable position, relax. Start a slow breath in with your belly; inflate your stomach to feel how the air fills the lower part of the lungs. In the future, it will not be necessary to stick out the stomach, but now it is necessary to learn how to feel your lungs. So, count to 4, inflating your stomach as you inhale. Then exhale, again counting to 4. Repeat 3 times.

Now the middle section of the lungs. Try to inhale for 2-3 counts only with your chest, i.e. the middle part of the lungs. Exhale also for 2-3 counts.

And finally, the top section. Inhale in one or two counts as you lift your collarbones. As you exhale, lower your collarbones by 1-2 counts.

These separate exercises will help you learn to feel different parts of the chest and lungs, "training" them. The next task is to combine them into a single inhalation and exhalation.

Start inhaling in 4 counts, filling the lower section of the lungs, then continue to count 5-6 ..., filling the middle section, then 7-8 ... - the upper section (raising the collarbones). When you have fully inhaled, hold for 3-5 seconds and begin to exhale. This can be done in the same order (bottom-middle-top), or in reverse, keeping the total count up to 8. This is called full yogic breathing. You can practice it daily for 5-10 minutes, usually after yoga for beginners. Sometimes breathing can be practiced before or after a warm-up, but it should not be done immediately before asanas, because. it may be more difficult to perform yoga poses.

These breathing exercises are only preliminary, but if you master them, your pranayama practice will go up much better; and the full breath itself will bring many benefits to your body and mind.

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 the maximum amount of 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 diseases of the respiratory and cardiovascular systems, there is a general overstrain 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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What pace do you like?

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Do you have diseases of the musculoskeletal system?

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Where do you like to work out?

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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:

Bikram yoga

aerial yoga

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Determine which yoga is right for you?

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.

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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.

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Determine which yoga is right for you?

Progressive directions suit you

Will help you: relax, relieve stress, get acquainted with yoga.

Try also:

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.

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.

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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 junk food, alcoholic beverages, 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 of the airways;
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 take a deep breath in the left nostril, while covering the right with the thumb of the 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 perform all the phases of a full cycle at once, 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 your 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 short time - negative energy will 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 constant yoga practice, proper breathing will become automatic, and will give a surge of strength, health and a positive attitude towards the world.

Yoga breathing exercises

Yoga breathing exercises are very important. For unprepared people, choosing the right exercises allows you to quickly adapt to the whole complex of yoga.

Yoga breathing exercises for beginners

Below are a few such exercises that are basic in yoga. It is also worth watching a video of yoga breathing exercises.

1. Cleansing breath- This is a special breathing exercise that allows you to quickly clear the airways. It is always performed in the case when you need to restore breathing or when breathing has gone astray. Basic Breathing Exercises

To perform this yoga breathing exercise, you need to take the starting position: standing, legs shoulder-width apart, arms lowered along the body. Then you need to take a full breath, and without holding your breath, begin intensive exhalation in small portions through lips tightly compressed and stretched in the form of a smile. Cheeks do not need to be inflated. The body on exhalation should be as tense as possible: the hands are clenched into fists, the arms are extended down along the body, the legs are straight, the buttocks are pulled up and tightly compressed. It is necessary to exhale the air to the maximum. Then another full breath. You need to repeat this exercise until your breathing is fully restored. Yoga for hemorrhoids very helpful in prevention.

2. Morning exercise helps to move from sleep to active state. You need to stand straight, raise your head, pull in your stomach, take your shoulders back, and stretch your arms with clenched fists along the body. Then slowly rise on your toes, and very slowly take a full breath. In this position, you need to hold your breath for a few seconds.

Then slowly return to the original position, slowly exhaling air through the nostrils. At the end, perform a cleansing breath.

yoga and breathing

3. Holding your breath. This exercise promotes the development of the respiratory muscles, and, in addition, leads to the expansion of the chest. Temporary breath holding is also believed to bring significant benefits to the digestive, circulatory, and nervous systems.

To perform this exercise, you need to stand straight, take a full breath and

hold the air in the chest as much as possible. Then you need to forcefully exhale the air through the open mouth and perform a cleansing breath.

4. Lung activation It is designed to activate the work of oxygen-absorbing cells. In addition, it improves the overall tone of the body. This is a rather difficult exercise, which must be performed with great care. If there are signs of even slight dizziness, it is necessary to interrupt the exercise and rest.

To perform this yoga breathing exercise, you need to stand straight, stretch your arms along the body and take a very deep slow breath. After the lungs are filled with air, you need to hold your breath and hit the chest with the palms of your hands. Then exhale slowly, and as you exhale, slowly tap your chest with your fingertips. At the end, you need to perform a cleansing breath. Performing all yoga breathing exercises, video instructions for proper execution will be a good helper for beginners. Yoga breathing exercises for beginners

5. Rib stretch needed to make them more flexible. This is very important for proper breathing.

You need to stand up straight and press your hands to the sides of the chest above under the armpits so that the thumbs are facing the back, the palms are on the sides, and the remaining fingers are facing the front of the chest. Next, you need to take a full breath, hold the air in the lungs for a short time and slowly begin to squeeze the ribs with your hands, while slowly exhaling the air. At the end of the exercise, you need to perform a cleansing breath.

6. Expansion of the chest necessary to restore normal chest volume. When performing this exercise, you need to stand straight, take a full breath and hold the air. Then stretch both arms forward and keep the fists clenched at shoulder level. After that, in one movement, take your hands back. After that, move your hands to the fourth position, then to the fifth, repeat quickly several times, while you need to clench your fists all the time and strain the muscles of the hands. At the end, exhale sharply through the open mouth and perform a cleansing breath.

Please note that these yoga breathing exercises are not recommended for people with organic heart disease, blood diseases, the consequences of severe traumatic brain injuries, increased intracranial and ocular pressure; diaphragm defects, retinal detachment, pneumonia, acute conditions of the peritoneal organs, at high temperature. It is advisable to consult a doctor first.

In this article we will explain how pranayama is related to correct breathing techniques and how through meditation, full yogic breathing using belly breathing, you can work on your breathing process in order to make it more natural and free and help the body receive more energy, and generally function in the most productive way.

In order to learn how to breathe using correct abdominal breathing, the reader will have to immerse himself in the world of the ancient spiritual practice of yoga. Many schools teach to breathe correctly, but so far they have not invented anything more natural for the human body and its development than the breathing practices of yogis.

Many other techniques that call for proper breathing and claim that it is their technique that will help you master the so-called, in fact, are nothing more than a derivative product of the yoga school. They will, of course, say nothing about this to the inexperienced adept, who will remain in the dark about the origin and basis of the techniques he will learn. But why use surrogate techniques, burdened with new techniques in order to give them originality, if the necessary ones have already been invented, and they are the best fit for the human body. Let's turn to them and turn to study the original source, and not a rewritten and revised work.