Full yoga breath
A special practice of yoga breathing is called pranayama, which translated from Sanskrit means "increased breathing". Pranayama exercises available to everyone: there are both complex and simple techniques: it can be long sessions, requiring the preparation of privacy and also a five-minute, suitable for beginners to practice on the road or at work.
Practice proper breathing in yoga is important for everyone. Daily stress and bad habits such as Smoking, weaken the respiratory system, the tissues of the body suffer from lack of oxygen and stagnation. Breathing exercises help to relax and put in order nerves to adjust heart rate and digestion, look and feel better.
How to start a daily breath practice
Yoga for beginners involves not only regular exercise but also the introduction of correct mode of the day, special types of hygiene and the breath. Elementary exercises designed for beginners, to perform them should not exceed 3 minutes, carefully watching the condition.
Exercise breath of fire in yoga
Breath of fire warms the body, removes toxins, strengthens the lungs and improves blood circulation.
Perfect for the first few lessons, you will practice pranayama Agni, as to fulfill her simply.
Within 1 minute it is necessary to observe the following rhythm: a short, sharp exhale through the nose with a strong raising the diaphragm alternates with relaxation of the muscles of the abdomen, which is drawn into the lungs a new portion of air.
To perform this breath focusing on the exhale should be fast — about 2-3 exhalation per second. Workout a week, you need to increase the time of exercises, bringing it to 3, then to 5 minutes twice a day. Signal the end of the exercise will be a pricking sensation in the muscles, it is also possible slight dizziness from the rush of oxygen to the brain.
Full yoga breath
This exercise should be performed. When certain results have been achieved in the practice of Agni pranayama exercise is easily performed continuously for 5 minutes and does not cause discomfort.
Full breathing is called the cycle of inhalation and exhalation equal in length, which are performed without pause, with a large uptake of air. You should breathe through your nose — it always protects neck from the cold and helps to control a smooth exhale.
Proper full breath provides full ventilation, purification alveoli and strengthening the muscles of the chest.
You should start with 10-15 deep breaths without holding the breath between them, especially watching them smooth and equal in length.
Daily practice may be over time increased to 15 minutes. And, although the body can handle more, this should stop if it's to practice independently, without a coach.
Results of breathing exercises
These two simple form of pranayama greatly affect the condition of the body at the first stage of training.
On a physical level:
- cause intensified gas exchange in the lungs — excreted more carbon dioxide, more oxygen is absorbed;
- improves blood circulation in the peripheral vessels;
- better heat transfer: warm up cold limbs, internal organs, on the contrary, cooled by the rapid change of air in the lungs;
- exercise the heart muscle;
- rhythmic expansion of the chest and raising the diaphragm gently stimulates the internal organs;
- facilitated by the departure of bile from the bile ducts and bladder, mucus from the upper part of the stomach, improving intestinal peristalsis.
Pranayama improves mental health of a person:
- helps relieve tension, gives strength to cope with stress;
- gives clarity of mind, ability to soberly assess the situation;
- helps making informed decisions;
- generates vitality in conflict situations;
- helps spiritual growth of the individual.
The key to a successful breathing practice, regularity and patience.
Enhanced breathing has a tremendous impact on the body, so do not force results, the main thing — do not overdo it.
Secluded classes are good because you don't have anyone to compete, the best tactic is the gradual consolidation of the skills of deep and accelerated breathing.
The rules of yoga breathing for beginners:
- posture intended for exercises, sitting cross-legged or Lotus position;
- traditionally, women perform the pranayama, sit face South, men to the North;
- the position of the spine plays an important role: the back should be straight, pelvis slightly tucked forward, chin slightly lowered, the shoulders — this will ensure a straight line of the spine;
- during exercise, the need to cover the eyelids, mentally concentrating on the point between the eyebrows;
- the secret of the most complete and smooth inhalation is extension sequence: aperture — chest — collarbone, the exhalation is done in reverse order;
- you cannot practice pranayama so-called paradoxical breathing: when inhaling the stomach is pulled instead of the expansion;
- for breath control account is used and a stopwatch.
Unfortunately, some people, independent of pranayama. Only the coach will help them safe for a human to learn the basic skills of breathing yogis.
Risk categorically include:
- lung disease (inflammation, trauma, tuberculosis);
- pathology of heart (prolabs, angina, myocardial infarction, all kinds of vices);
- gastric ulcer or duodenal ulcer, diseases of liver, gallbladder, pancreas;
- hernia in the abdominal cavity.
At elevated body temperature, high blood pressure (over 140), as well as women during menstruation temporarily can not do pranayama.
Otherwise there is no age limit for practicing breathing exercises. The best results can be achieved by exercising in the morning and evening in a well-ventilated room or outdoors.
The development of the respiratory system and gaining control over muscle force light greatly improves the quality of life, making the organism more hardy and resistant to disease.