Correct breathing is one of the most important components in yoga, which, unfortunately, is not always given due attention. Too ineffectual look these exercises in comparison, for example, with different asanas. Meanwhile, the use of respiratory practices - in Sanskrit "pranayama" - is indisputable: both for weight loss, and as a comfort for stress, and for improving lungs, and for proper digestion. In addition, the pranayama technique is also indispensable for pregnant women.
General rules
- Pranayama requires calmness, perform breathing exercises leisurely;
- Do not need pranayama and records: do not hold your breath until you are blue;
- give time to pranayama, take at least 15 minutes for each respiratory practice.
Exercises "full breath"
Full breathing is preparation for more complex pranayama exercises. It allows us to learn how to breathe properly, since almost all women breathe superficially, with their chests:
- sit comfortably (best in the lotus position) on a hard surface;
- focus on your breathing;
- take a deep breath in your belly so that the diaphragm goes down. The stomach should be slightly rounded, the chest and collarbone are involved, but in the last place;
- exhale slowly;
Pranayama at walking (vrajana pranayama)
This exercise will help clear thoughts while you go, for example, to work. Do it with your nose breathing:
- take a deep breath, counting the four steps with your right foot;
- exhale four steps with your left foot.
Nadi shodhana pranayama
This breathing practice can increase the body's resistance to various diseases. Sitting in pranayama pose, bend the middle and index fingers, pressing them to the palm of your hand, and squeeze the little finger to the thumb. Let's proceed:
- at the nose, close the right nostril, easily pressing on it with a thumb pad;
- slowly inhale through the left nostril;
- change the overlap. Holding the left nostril, we make a slow inhalation of the right;
- without changing the position of the hand, slowly and deeply inhale through the right nostril;
- exhale, respectively, the left nostril;
- After 15-20 minutes, finish the exercise nadi shodhana pranayama exhalation through the left nostril.
During the exercise, you can cover the nostrils mentally, only imagining that you are breathing through one nostril. It is very convenient if you are in a public place.
Sitali Pranayama
It helps to improve digestion and suppresses thirst, and is also used at high blood pressure:
- roll the tongue with a tube;
- take a slow breath through the collapsed tongue;
- swallow;
- close your mouth and exhale slowly through your nose.
Bhastrika pranayama (breath of fire)
Used to relieve allergic symptoms for allergies or asthma, heals lungs:
- take a passive breath with your nose;
- with a little effort, exhale actively;
- gradually increase the speed of breathing, making up to five cycles of thirty breaths.
Do not be lazy to use breathing exercises , even if you are not going to get involved in yoga. The body will respond to you well!