Healthy breathing exercises in yoga. Full yogi breathing: technique of execution

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 a person’s thoughts and emotions. Wherein the world is its main “supplier”, breathing yoga for beginners will help optimize the flow of prana.

How to get maximum amount vital energy from the surrounding space? You need to learn to breathe correctly. U more people on earth do not have this skill. People quickly gasp for air, like fish thrown ashore, while inhaling intermittently and without holding the flow. But it is precisely these delays that allow cells to be saturated with carbon dioxide, which dominates in maintaining the vital activity of the body, and to accumulate it.

When a person breathes incorrectly, he loses carbon dioxide. The body tries to prevent this process, including all its reserves. As a result, in addition to diseases of the respiratory and cardiovascular systems, a general overstrain of all organs occurs. Here’s a paradox: the more often a person breathes, the less oxygen his body receives.

The path to health and harmony

Breathing yoga for beginners will help you learn 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 workouts.

Determine which yoga is right for you?

Choose your goal

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What is your physical shape?

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What pace of classes do you like?

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Do you have musculoskeletal diseases?

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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 doing yoga?

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Do you have any health problems?

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Classic yoga styles will suit you

Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Yoga Iyengar

Try also:

Kundalini yoga
Will help you:
Suitable for you:

Yoga Nidra
Will help you:

Bikram yoga

Aeroyoga

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Determine which yoga is right for you?

Techniques for experienced practitioners will suit you

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, average intensity of physical activity and a lot meditation practices. Get ready for painstaking work and regular practice: most kriyas and meditations must be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, 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 corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.
Will help you: relax, relieve stress, discover yoga.

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. Thanks to the constant maintenance 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 aside spiritual practices.

Try also:

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern types of yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of 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 original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve 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, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created a whole health complex, designed for students of any age and skill level. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is 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 will suit you

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. By constantly maintaining a 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 aside spiritual practices.

Will help you: relax, relieve stress, discover yoga.

Try also:

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, 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, couples yoga classes.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire 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 classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

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Positive effects of breathing control

Improved sleep
Acceleration of metabolic processes
Bringing work back to normal internal organs and systems (cardiovascular, respiratory, intestinal, etc.)
Increased endurance threshold
Relieving tension and relaxing the nervous system
Stabilization of hormonal levels
General improvement of the whole body, which is immediately reflected in appearance person

To prevent oxygen starvation of the body, for beginners, together with yoga, you can practice hardening and periodic health fasting. It is useful to introduce sports activities. It is also better to exclude heavy and unhealthy foods, alcoholic drinks, cigarettes, try to minimize medications 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 your classes with the utmost seriousness and caution, constantly monitoring your feelings;
It is necessary to start yoga exercises with an empty bladder and intestines;
At least three hours must pass after the last meal;
Choose a quiet place for pranayama that will allow you to focus on yourself and not be distracted. Ventilate the room well and avoid drafts;
Wear light clothes made from natural fabrics that do not restrict movement. Leave your feet bare;
Remember that you need to breathe only through your nose, excluding intermittent breathing. It should become measured;
Completely relax and do not tense the muscles of your face and abdomen. This can lead to narrowing of the airways;
Keep calm;
If you feel the slightest discomfort, take a break from your activity and go out into the air for a few minutes.

Yoga for breathing development

You should learn pranayama 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, relieve headaches, relieve stress and panic attacks. For beginners, practice should be done at least 2 times a day for five cycles, sitting on a mat or on a chair and keeping your back straight. One loop runs like this:

slowly inhale deeply through your left nostril while closing your right nostril with your thumb right hand;
close your left nostril with the index finger of your right hand, then open your right nostril and calmly release air through it;
also slowly inhale through the right nostril, close it again with your thumb, open the left one and exhale smoothly.

The inhalation and exhalation phases should be approximately the same. It is necessary to practice this yoga exercise for beginners 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. As you take a deep breath, feel right palm expansion of the lower chest (slight elevation of 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 practice, make the exercise more difficult by placing a weight (for example, a book) on your stomach. You can consider yourself to have mastered the diaphragm technique once it has entered your daily life, and you will begin to breathe like this constantly, without thinking or controlling yourself.

Basic breathing techniques in yoga

Full breath in yoga. The most important exercise that fully engages Breathe-helping machine and chest muscles, frees the diaphragm, saturates all cells of the body with carbon dioxide, rejuvenating and toning it, helps get rid of tachycardia.
In any position, standing, sitting, or lying down, exhale as much air as possible, then inhale slowly through your nose. Inhalation technique: the stomach protrudes slightly, the ribs move apart, the shoulders rise (air fills all parts of the lungs gradually - from lower to upper). Inhalation should take about eight pulse beats. Then hold your breath for four heartbeats and exhale steadily 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 inhalation (or a little longer).
During a session, this exercise is performed up to five times; after about ten days, you can add one cycle, bringing them total eventually up to ten. If it is difficult to complete all phases at once full cycle, then practice them separately. First learn to inhale completely, then inhale with a delay, and finally combine them with a full exhalation.
Cleansing breath. Optimal rhythm for performing yoga asanas. It is better to end a pranayama session with this exercise: it will cleanse the lungs, relieve fatigue and give vigor.
Stand up straight, bring your palms together perpendicular to your body, pressing lightly with your wrists on your stomach. Inhale deeply through your nose, hold your breath, then purse your lips like a whistle, and rhythmically release the air in small portions until it comes out completely. Be careful not to puff out your cheeks.
Breathing "ha". Improves oxygen circulation in the body, allows you to calm down and remove feelings of panic and despondency, and distance yourself from negative emotions. Stand up straight, relax your arms and, with a calm inhalation, smoothly lift them up with your palms facing forward. After the delay, sharply lean forward, lowering your arms, while exhaling through your mouth, saying “ha.” The sound is not pronounced by the voice, it is produced by exhaled air. Stay in this position for a while - 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 success and study other breathing techniques (thought clearing, voice development, blacksmith bellows, etc.).

People don’t think about when they breathe, but it’s worth thinking about! After constant yoga practice, correct breathing will become automatic and will give you a surge of strength, health and positive attitude to the world.

BREATHING GYMNASTICS OF YOGIS – PRANAYAMA

In humans, prana circulates through specific system channels called meridians. To study pranayama, you need to 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 a person’s emotional, physical and mental development and the respiratory system. Only by constantly exercising control over breathing can one achieve such stability that will ensure health and longevity. By learning to monitor the rhythm of breathing, making it conscious, we achieve controlled breathing. The importance of inhaling deeply and slowly is to make better use of the oxygen that comes with the air. The inappropriateness of forced, rapid exhalation indicates that the body in this case does not have time to free itself from carbon dioxide.

Each breathing cycle includes three parts:

1) inhale – puraka;

2) pause, breath holding – kumbhaka;

3) exhale – rechaka.

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

The puraka should last for at least 5 seconds and should be gradually increased. The inhalation should end calmly and without tension.

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

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

For a long time it was believed that breathing pauses could cause serious disturbances in the body's functioning. Indeed, improperly performed kumbhaka can lead to undesirable results, so yogis recommend introducing breathing exercises Kumbhaka 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 promotes maximum use alveolar air.

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

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

The body is released from waste products during exhalation. Through deep, full rechaka, the a large number of residual air in the form of carbon dioxide, which is impossible to the same extent during normal exhalation.

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

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

you should not start training in places large cluster people, at road intersections, near institutions, hospitals, etc. It is best to do this in the forest, in the mountains, near a reservoir.

2. You should not exercise on a full stomach.

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

4. Performing breathing exercises should be based on comfort and good health. 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 part of the chest and lungs is involved in upper breathing. If you inhale, the ribs, collarbones and shoulders rise, then some parts of the lungs fill with air. Only a small part of the oxygen fills the alveoli, so beneficial gas exchange does not occur. Typically, this type of breathing is used by people with a sedentary lifestyle, wearing tight clothes, overeating, and those with asthma. This type of yoga breathing is considered inferior and leads to many diseases. respiratory system. Upper breathing in yoga is used only as an exercise for chest mobility.

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 begins to move, and the stomach moves forward. This breathing is too shallow.

Lower, or abdominal, breathing is performed through the lower parts of the chest and lungs. During this breathing, the stomach moves forward and backward, and the dome of the diaphragm moves up and down. Very often, people who bend over a table while working, as well as musicians or singers, breathe this type of breath.

Full yogic breathing is an exercise with which you need to start the main complex. Only full yogic breathing provides the respiratory system harmonious work. This breathing 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 yoga breathing is performed in any position - standing, sitting, lying down and while walking. Basic rules for performing yoga breathing exercises:

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

2) before inhaling, you should exhale vigorously;

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

The energy of prana, which is in the air, is absorbed through the nerve centers during breathing, in order to then transform it into the prana needed by a person. Prana- This is a type of energy, which is otherwise called “life force”. It is the source of vital activity of the body. When performing the exercise, try to imagine as you inhale how the silver-blue substance (or prana) passes through your respiratory system and is well absorbed in the solar plexus, and as you exhale it enters all the cells of the human body and strengthens them. This will happen provided that the exhalation is performed according to the rules of full yogic breathing. If you exhale while performing an asana, then prana enters only where attention was concentrated.

Exercise “full yogic breathing” Sitting in vajrasana, exhale and begin inhaling, consisting of three phases.

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

2. Expand your chest to fullness, raise your collarbones and absorb the maximum amount of air. After exhaling, try to inhale slowly on a count of 8 or 6, while first filling the lower part of the lungs, then the middle (the ribs and chest expand), and finally the upper. At the same time, the collarbones rise. At this moment, the stomach reflexively pulls towards the spine.

3. Make a delay in the rhythm you have chosen, for example, on a count of 8, and begin to exhale slowly, first draw in your stomach, then lower your shoulders, ribs, and chest.

Such wave-like movements should be soft and smooth when inhaling and exhaling; there is no need to make sudden movements (jogs) and do 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 his 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 long training.

2. After the correct rhythm becomes automatic, you need to focus on the air that is inhaled and exhaled. You need to imagine that vital 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 like this: a full yogic inhalation is taken, after a pause, exhale through tightly compressed lips in portions. Cleansing breathing relieves tension and fatigue in the respiratory system.

Exercise "bhastrika", or breathing exercises called "blacksmith's bellows".

Exercise No. 1

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

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

Exercise No. 2

Initial position: the same as in exercise No. 1.

Close the right nostril with the thumb of the right hand, connect the remaining fingers and lift up. You need to look straight ahead at one point and take quick but short inhalations and exhalations through the left nostril. When performing this exercise, keep the torso, shoulders and head straight and motionless, focusing on the spine. The breathing frequency corresponds to the breathing frequency of exercise No. 1.

Exercise No. 3

Starting position and technique: the same as exercises No. 1, 2, only in this exercise it is advisable to breathe through the right nostril, while closing 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 No. 4

Initial position: as in exercise No. 1.

Breathing movements are carried out alternately: inhale and exhale once, which are carried out through the left nostril, while the right nostril is pinched with the thumb of the right hand. The second time, inhalation and exhalation are carried out through the right nostril, and the hands that clamp the nostril also change so as not to breathe through it. 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 lung function and help 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 cleanse the airways and paranasal sinuses well.

Antrakumbhaka exercise(hold your breath while inhaling).

Initial position: tadasana.

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

Therapeutic effect. Exercise develops breathing muscles and strengthens the lungs.

Exercise “excitement of lung cells”

Initial position: tadasana.

Execution technique. During a full yoga inhalation, you need to hit the entire surface of your chest with your fingertips. While holding the breath after inhaling for 10–15 seconds, you should hit the chest with the palms of your hands in various places, then a full yoga exhalation follows. Take a cleansing breath.

Therapeutic effect. Exercise awakens and restores all lung cells.

Exercise "stretching the ribs"

Initial position: tadasana.

Execution technique. Take a full yoga breath. Press your chest with your palms (while thumbs point to the back, and the remaining fingers to the front of the chest). As you exhale, squeeze your chest from the sides with moderate force.

Therapeutic effect. The exercise strengthens the ribs of the chest, which become more elastic.

Exercise "Chest expansion"

Initial position: tadasana.

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

Simple breathing exercise

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

From the book Secrets of Eastern Healers author Victor Fedorovich Vostokov

Breathing exercises Breathing the earth, breathing the sea, breathing the cosmos... Breathing is the basis of life. A child’s life begins with a cry, that is, with the first breath. Now there are many theories of breathing, but rarely anyone is consciously guided by them. Most people breathe from the top

From the book Therapeutic Breathing. Practical experience author Gennady Petrovich Malakhov

Part IV Pranayama - Yogi Breathing The most detailed science of human breathing was developed by Indian yogis. Several generations of sages have comprehensively studied the process of human breathing, its effect on the body and the means of controlling it. It's important to know how they

From the book Cellulite? No problem! author Valeria Vladimirovna Ivleva

Breathing exercises The beginning of any lesson, and especially the beginning of a course of exercises, is mastering the technique of proper breathing, this is especially true for exercises in a pool or other body of water. But this does not mean that for other types of activities it does not have

From the book 100% vision. Treatment, recovery, prevention author Svetlana Valerievna Dubrovskaya

Breathing exercises The proposed exercise technique will help people who suffer from various ophthalmological diseases accompanied by decreased visual acuity. Breathing exercises can also be recommended as a preventative

From the book Treatment of prostatitis and other prostate diseases using traditional and non-traditional methods author Daria Vladimirovna Nesterova

Breathing gymnastics Strelnikova Method This gymnastics is based on dynamic breathing exercises, which are accompanied by movements of the arms, legs and torso. Exercises breathing exercises must be performed accurately and regularly. Only in this case the complex

From the book 365 golden breathing exercises author Natalya Olshevskaya

88. Breathing exercises 1. Walking around the room at an average pace for 2-4 minutes. Breathing is smooth and deep.2. Starting position (IP) – standing; feet shoulder width apart. One hand is on the chest, the other is on the stomach. Practice breathing with a deep exhalation and a long, loud

From the book 100 Chinese healing exercises. Heal yourself! by Shin Soo

Yoga gymnastics Yoga is not only a healing and spiritual practice, but also a path to specific purpose. The goal of yoga is to achieve inner freedom, in the elevation of the spirit above the body and merging with the world soul. Breathing is special food and energy for the body and spirit. Control

From the book 200 health recipes for weather-sensitive people author Tatiana Lagutina

6.20. Breathing exercises Treatment and prevention: constipation. Initial pose: Lying on your back. The body is relaxed, the mind is cleared of unnecessary thoughts, breathing is calm. Cover yourself with a blanket (see Fig. 184). Rice. 184 (109)First stage. Imagine and feel what is at the bottom

From the book Live Long! Ayurveda recipes for health and longevity author Valery Sokratovich Polunin

Breathing exercises Breathing exercises are best done on fresh air. If this is not possible, then a balcony or loggia will do. In any case, the training room should be well ventilated. To achieve a positive effect, exercises

From the book Pain: Decipher Your Body Signals author Mikhail Weisman

Harmonizing breathing exercises Pranayama Correct balanced breathing (breathing exercises) can help bring the activity of the central nervous system into a state of harmony. From the position of Ayurveda, breathing for a person is a source

From the book Vision 100%. Fitness and diet for the eyes author Margarita Aleksandrovna Zyablitseva

Breathing gymnastics Breathing gymnastics activates the immune system and the body’s protective and adaptive mechanisms, helps overcome stress conditions, helps to achieve relaxation - both psychological and muscular. These days in many

From the book The Best for Health from Bragg to Bolotov. Large reference book of modern wellness author Andrey Mokhovoy

Breathing exercises The rhythm of breathing and the rhythm of the heartbeat synchronize the work of all other processes. If the respiratory rhythm changes, the nature of the blood supply to all organs changes. Proper breathing is the key to good, coordinated work of everything

From the book Beauty for those who... Great encyclopedia author D. Krasheninnikova

Breathing exercises Mikulin system in addition to physical exercise includes breathing exercises. Without correct setting breathing it is impossible to be absolutely healthy. Some people do not breathe intensively enough - and they experience oxygen diseases.

From the book Complete Medical Diagnostics Guide by P. Vyatkin

Breathing exercises Light and fresh breath is a sign of health, it can be compared to the breath of the morning breeze. It is one of the essential accessories of the ideal female image(it is no coincidence that one of I. A. Bunin’s stories, dedicated to a high school student,

"Breath is life,
and if you breathe correctly,
you will live long on earth.”
Ramacharaka, "The Science of Breathing"

We breathe full breasts when we feel good. We feel stiffness in the solar plexus in moments of pain, anger or fear. And we hold our breath during the most significant moments of our lives. Emotional condition certainly affects the way we breathe. At the same time, in the East, the opposite has been known for several thousand years: breathing in yoga is a powerful tool for controlling the psyche, capable of not only regulating emotions, but also opening up qualitatively new levels of perception for us.

A special branch of yoga - pranayama - teaches proper breathing control. However, before seriously studying pranayama, it is important for those who are just beginning to immerse themselves in the practice to master basic principles Pcorrect breathing in yoga for beginners: Without this foundation, all our efforts in the classroom will not bring the desired result.

Principles of proper breathing in yoga for beginners

1. Engage the aperture

The diaphragm is a muscle that separates the chest and abdominal cavities. When you inhale, lowering, it expands the volume of the lungs, and when you exhale, it returns to its original position. For most people, chest breathing is common, in which the diaphragm moves slightly and the air fills predominantly top part lungs. Such breathing cannot provide the body with oxygen fully and over time leads to malfunctions in its functioning.

In yoga classes for beginners, we “: inhaling, we inflate the stomach, leaving the chest motionless, and exhale, drawing it in again. In this way, we provide more amplitude movement of the diaphragm and expand the working area of the lungs, allowing air to penetrate into their lower sections.

This type of breathing is natural for humans: it is easy to see that this is exactly how children breathe. However, due to constant running and not the most correct lifestyle, our stomach becomes more and more tense, our breathing becomes more and more shallow. Society, where a flat stomach is considered aesthetic, also plays a role in this.

Not everyone succeeds in diaphragmatic breathing the first time. A simple exercise can help here. Lying on your back, bend your knees and place one hand on your stomach, the other on your chest. Breathe so that the hand on your chest remains motionless, and the hand on your stomach rises with inhalation and falls with exhalation. Only after you have masteredcorrect breathing in yoga for beginners, you can move on to full yogic breathing - consistently filling the lower, middle and upper sections of the lungs.

By relaxing the abdomen and diaphragm, we are able to gradually get rid of the tension accumulated in this area and respond more effectively to new stress. The great yogi B.K.S. Iyengar in his book “Conversations on Yoga” writes: “If the diaphragm is straightened, it can withstand any load.”

2. Breathe slowly and deeply

“Pranayama” literally means “control of prana” or “expansion of prana” when translated from Sanskrit. Prana is the life energy that we receive from different sources, including through breathing. The better and more fully we breathe, the more energy we accumulate in the body.- this breathing is slow and deep. It not only allows, but also promotes maximum energy gain.

3. Maintain the rhythm

The transition from one asana to another is accompanied by a certain breathing rhythm. The main rule: movements directed upward (raise your arms, straighten your spine, bend over) are performed while inhaling, and movements directed downward (bend over, round your back) are performed while exhaling. Dynamic complexes, for example “Salutations to the Sun,” are especially subject to rhythm.

But also when performing static asanas breathing in yoga shouldn't stop. Each exhalation should be used to relax a little more and enter the position deeper.

Sometimes we involuntarily tense up and hold our breath. Yoga instructor and website expert Vasily Kondratkov recommends to beginning students: “It is necessary to monitor such delays, run them again and againcorrect breathing in yoga. The reason for the delay may be too high a load. In this case, it is worth reducing it, that is, simplifying the asana. No difficult pose will be beneficial if you cannot breathe deeply in it.”

Even more asanas to strengthen the body and calm the mind in the yoga course from Anna Lunegova. Here.

Breathing as a tool of awareness

Correct breathing when doing yoganot only allows you to get the desired effect from performing asanas, but also puts you in a special meditative state. In classical sources, breathing is described as a “bridge from the physical to the spiritual,” a way to go beyond the usual boundaries of perception. By concentrating on inhalation and exhalation, we are aware of what is happening here and now, we are fully present in own body. That's what it is .

You can control your attention with the help of breathing more precisely. Taking a pose that is unusual for the body, sometimes we experience tension and even pain. Of course, severe pain should not be endured, but some unpleasant sensations are still inevitable when ours. In such cases, you can hear mysterious words from yoga teachers: “Breathe into your pain.” What does it mean? The best way relax tight areas of the body, for example, open the pelvis or stretch the hamstrings - imagine that your body is “inhaling” and “exhaling” in this place. You will notice that after just a few breathing cycles the tension will begin to subside.

Practicing Mindfulness breathing in yoga , we can gradually get rid of old blocks and clamps that fetter our body and impede the movement of energy, causing poor health and emotional imbalance.

Correct breathing in everyday life

Practice proper breathing when doing yogais not limited to the rug. Getting into the habit of consistent diaphragmatic breathing will help.and cope with stress more effectively. Start small: breathe with your belly for a few minutes when you're worried. You'll see - calm will return much faster!

An integral part of practice yoga- This pranayama- breathing exercises related to the ancient yogic techniques of breathing control, with the help of which the body accumulates vitality. Many modern breathing techniques are based specifically on breathing practices taken from yoga.

Pranayama strengthens and heals the respiratory organs. Breathing exercises help normalize blood pressure, improve heart function, and improve immunity. Pranayama also has a beneficial effect on the nervous system. The practitioner's mood and overall well-being improves.

Important Details

Yogis advise performing breathing exercises regularly, in a clean, ventilated room or outside.

The practice of pranayama requires complete concentration - concentrating on breathing and your own sensations in the body and mind - the effectiveness of the practice depends on this. It is not recommended to perform exercises in an absent-minded state, thinking about something extraneous.
Beginners should carefully monitor their sensations while performing breathing techniques. If you feel dizzy or experience any other discomfort, you should stop the practice, lie down and relax.

It is better to start with a small number of breathing repetitions, and with regular practice you can gradually increase the duration of the breathing exercises.

Basic Breathing Exercises

1. Kapalabhati – Fiery or Purifying Breath

The name of the technique "Kapalbhati" includes two Sanskrit words - Kapala- this is a “skull”, and Bhati- means “to make sparkling, to clean.” Literally, this name can be translated as “cleaning the skull.” In fact, it is implied that Kapalbhati breathing clears the mind and clears the pranic channels ( prana- this is life energy).

Execution Technique
Usually Kapalbhati is performed in a comfortable sitting position, and it is very important to keep your back straight. Many practitioners perform Kapalbhati in Siddhasana (sitting cross-legged), Vajrasana (sitting on the heels) or Padmasana (sitting in a lotus). You can close your eyes. The facial muscles are as relaxed as possible.

While sitting, you should close your index finger and thumb each hand in a ring, the remaining fingers are slightly extended, palms open inside up. This position of the fingers is called Jnana Mudra. The hands are lowered with the wrists onto the knees.

Breathing is done through the nose. First you need to concentrate on deep, even breathing, tracking each air flow. At the end of the next exhalation, we strongly and quickly squeeze our abdominal muscles, sharply exhaling all the air through our nose, as if we want to blow our nose. In this case, the stomach moves inward towards the spine. The exhalation should be short and powerful, while being as complete as possible.

A powerful exhalation is immediately followed by a short, passive inhalation. To inhale correctly, we release the abdominal muscles, returning the abdominal wall to its relaxed state.

What to Pay Attention to

When performing Kapalbhati, only the stomach moves, and the abdominal muscles should not be strongly strained.

The facial muscles should be relaxed. The chest remains motionless.

It is very important to maintain emphasis on abdominal exhalation. To do this, you need to learn to quickly and completely relax your abdominal muscles during a short inhalation, and squeeze your abdominal muscles as much as possible while exhaling.

The diaphragm remains soft both during inhalation and exhalation.

Beginners should concentrate on the correct execution of Kapalbhati - the force of exhalation and the smoothness of inhalation. Those who have mastered the technique well concentrate their attention on the area below the navel, both while performing the technique and while resting. You can also concentrate your attention in the area between the eyebrows.

The technique of performing Kapalbhati can be briefly described as follows:– sharp exhalation through the nose, passive inhalation. As you exhale, the stomach retracts, pushing out all the air; as you inhale, it relaxes, drawing in air. Thus, you get short and sharp bursts of air through both nostrils.

Number of Approaches
Beginners should perform Kapalbhati in 3 sets, 10 breaths each. After each approach, you need to rest for half a minute, maintaining deep, even breathing.

Gradually the number of breaths is increased to 108 times in one approach. It is recommended to perform 3 approaches. The most the right time to perform Kapalbhati it is morning. For achievement best result, this exercise should be performed every day.

Positive Effects of Kapalbhati

tonic effect on the body as a whole, cleansing the energy channels of the body, cleansing of toxins;

strengthening the nervous system;

beneficial effect on brain function

strengthening the abdominal muscles, eliminating excess fat deposits in the abdominal area, improving tissue structure;

tonic effect on the abdominal organs due to internal massage;

activation of the digestion process, improvement of food absorption;

improvement of intestinal motility.

Contraindications
Kapalbhati should not be performed by people suffering from the following diseases:

pulmonary diseases

cardiovascular diseases

hernias in the abdominal cavity

2. Bhastrika - Breath of the Bellows

Bhastrika is a breathing technique that fans the practitioner's inner fire, warming up his physical and thin body. In Sanskrit the word "Bhastrika" means "blacksmith's bellows".

Execution Technique
The body position when performing Bhastrika is the same as when performing Kapalbhati - a comfortable, stable position, sitting with a straight back, eyes closed, fingers joined in Jnana Mudra.

First, take a slow, deep breath. Then you need to quickly and forcefully exhale air through your nose, and then immediately after that inhale with the same force, resulting in a series of rhythmic inhalations and exhalations, equal in strength and speed of execution. As you exhale, the stomach retracts and the diaphragm contracts. As you inhale, the diaphragm relaxes and the stomach protrudes forward.

After completing the first cycle, you should relax, keep your eyes closed, and focus on normal, smooth breathing.

More experienced students, after completing each cycle of Bhastrika, take a slow, deep breath through the nose and hold their breath as they inhale. While holding your breath, a throat lock is performed - Jalandhara Bandha- and lower lock - Mula Bandha. To perform a throat lock correctly, you should press the tip of your tongue to the roof of your mouth and lower your chin. Then, you need to squeeze the muscles of the perineum to create a lower lock.

The throat and lower locks are held throughout the entire breath hold. Then, the lower and upper locks are released and the air is smoothly exhaled.

Number of Approaches
Like Kapalbhati, for beginners, the Bhastrika cycle should include 10 inhalations and exhalations. This cycle can be repeated three to five times. Gradually, the speed of performing Bhastrika should be increased, while maintaining the rhythm of breathing. Experienced practitioners perform 108 breaths in one cycle.

What to Pay Attention to

Inhale and exhale air with little effort.

Inhalation and exhalation must remain equal and are obtained correctly with systematic and equal movements of the lungs.

The shoulders and chest remain motionless, only the lungs, diaphragm and abdomen move.

Positive Effects of Bhastrika

prevention of colds, acute respiratory infections, chronic sinusitis, bronchitis, pleurisy and asthma (Bhastrika breathing effectively warms the nasal passages and sinuses, removes excess mucus and helps resist infections and viruses);

improved digestion and appetite;

improving metabolic rate;

stimulation of the heart and blood circulation;

strengthening the nervous system, relieving physical and mental stress, harmonizing the emotional state;

massage of internal organs;

increasing the vitality of the body;

clarity of mind.

Contraindications

Bhastrika is contraindicated for people with the following diseases:

high blood pressure

brain tumors

ulcers, stomach or intestinal disorders

3. Ujjayi – Calming Breathing

The name of the technique "Ujjayi" comes from the Sanskrit word uji, meaning “to conquer” or “to acquire by conquest.” This pranayama helps to bring into order the upward directed vital energy, which is called udana. Practitioners of Ujjayi breathing protect themselves from physical and psychological problems associated with an imbalance of this energy.

Execution Technique
Like the other techniques described above, Ujjayi breathing is performed in comfortable sitting position. The back is straight, the whole body is relaxed, the eyes are closed. This type of breathing can also be practiced lying on your back- especially before savasana(the so-called “corpse pose”, an asana that concludes a yoga class, in which practitioners strive for complete relaxation). Lying Ujjayi is also recommended to be performed before bed to get rid of insomnia and to have a more restful and sound sleep.

Focus on slow, deep, natural breathing. Then, you need to slightly compress the glottis of the larynx, while breathing will be accompanied by a low hissing and whistling sound coming from the larynx area (a whistling “sss” during inhalation and “xxx” during exhalation). You will also feel a slight tightening sensation in your abdominal area.

The sound coming from a slightly compressed larynx is caused by air passing through it. This sound is reminiscent of the soft, subtle sound we hear when a person sleeps. It is important that breathing through a covered glottis remains deep and stretched - for this, the abdomen expands, taking in air, during inhalation and retracts completely at the end of exhalation.

What to Pay Attention to

deep inhalations and exhalations should be approximately equal, with each inhalation flowing into the subsequent exhalation, and vice versa.

the movement of air along the compressed glottis creates a gentle vibration that has a calming effect on the nervous system and calms the mind

try not to squeeze the larynx - compression of the larynx should remain light throughout the entire respiratory cycle.

the facial muscles should be as relaxed as possible.

The sound produced by Ujjayi breathing helps you focus your attention on your breathing and go deeper into yourself. When performed at the beginning of a yoga class, this breathing helps practitioners focus on internal sensations during the asanas and become more aware of each form. Ujjayi is also recommended to be performed before meditation.

Ujjayi breathing should be practiced for three to five minutes and then resume normal breathing.

Ujjayi can be performed even while walking, while adjusting the length of the breath to the pace of movement. A small cycle of Ujjayi will quickly normalize your condition and increase concentration while waiting in line or in transport.

Positive Effects of Ujjayi

has a calming effect on the nervous system and mind, relieves insomnia;

normalizes high blood pressure;

helps cope with heart disease;

relieves tension during menstruation;

leads to a deeper understanding of asanas;

develops a sense of the subtle body;

increases mental sensitivity.

Contraindications
- not recommended for people with low blood pressure.

4. Full Yogic Breath

Full breathing is the deepest type of breathing. It involves all the respiratory muscles and uses the entire volume of the lungs. With full breathing, the entire body is filled with fresh oxygen and vital energy.

Execution Technique
It is recommended to begin mastering full breathing in a sitting position - the back is straight, the whole body is relaxed, the fingers are connected in Jnana Mudra or simply lying on the knees. The facial muscles are also relaxed.

A complete breath consists of three stages:

lower, diaphragmatic or abdominal breathing,

medium, chest breathing

upper, clavicular breathing.

These stages form one continuous whole.

Before you start take a full breath, you need to smoothly exhale all the air. Then a smooth inhalation is performed in the following order:

We start with lower breathing - the stomach moves forward, and the lower sections of the lungs are filled with air.

Breathing smoothly moves to the second stage - chest breathing. The chest expands with the help of the intercostal muscles, while the middle sections of the lungs are filled with air. The stomach tightens a little.

Chest breathing smoothly flows into clavicular breathing. The subclavian and neck muscles are engaged, and the upper ribs are raised. The shoulders straighten slightly, but do not rise. This ends the inhalation.

Full exhalation also begins in the lower parts of the lungs. The stomach is pulled up, the air is smoothly pushed out. Then the ribs drop and the chest contracts. On last stage the upper ribs and collarbones descend. At the end of the respiratory cycle, the relaxed stomach protrudes slightly forward.

What to Pay Attention to

When breathing fully, you should maintain a feeling of comfort; you should not overexert yourself while inhaling, overfilling the chest with air.

The transition from one stage of breathing to another is carried out continuously; stops and jerks should be avoided.

inhalation and exhalation are equal in duration.

There is another option for performing full breathing for more experienced yogis, when the practitioner strives to make the exhalation twice as long as the inhalation, while also holding the breath for several seconds while inhaling and exhaling.

Number of Approaches
For beginners, it is enough to perform three cycles of full breathing. Experienced practitioners can perform up to 14 cycles.

Positive Effects of Full Breathing

the body is filled with vital energy, fatigue goes away, and the overall tone of the body increases;

the nervous system calms down;

complete ventilation of the lungs occurs;

the body is cleansed of poisons and toxins due to a good supply of oxygen to the lungs and blood;

resistance to infectious diseases increases;

All abdominal organs are gently massaged;

metabolism improves;

endocrine glands and lymph nodes are strengthened;

the heart is strengthened;

blood pressure is normalized.

Contraindications
Care should be taken when:

any lung pathology

cardiovascular diseases

hernias in the abdominal cavity.

Friends, today we will discuss proper yoga breathing for beginners. Along with this important component of yoga and our lives, we will slowly continue to master asanas and study the nuances and subtleties of the body's needs. Breathing accompanies us even in sleep, when we do not control it. From this article you will learn techniques for managing it that are accessible to everyone.

Breathing practice - from yoga to life

Practice breathing exercises every day, like assembling a necklace, where the pearls are asanas that are strung on a thread of yogic breathing.

So, conscious breathing, both in asanas and in life, is when you monitor and remember in every possible way, now I will make it deep and even, and now I will sit in silence and begin to gain energy slowly and thoughtfully. More about this in this

The next stage is complication

We develop the skills of complete therapeutic deep breathing:

First you need to take a natural pose, stretch out and exhale sharply, then during a comprehensive inhalation we focus on three successive phases:

Now we begin the recovery exhalation. In the same sequence as inhalation

the lower ribs slowly sink, the anterior abdominal region retracts;
the chest drops and then the shoulders and collarbones.

By all means, after exhaling, you should get the impression that you have pushed out all the air and there is almost none left; this will be facilitated by gentle compression of the abdominal and intercostal muscles in the last phase of exhalation.

You will certainly feel the warming and cleansing effect of pranayama. These effects are discussed in detail in this

During execution, be careful - the movements smoothly transition into one another without breaks or delays until completion. Glide along your body with the air, avoiding sudden movements!

You definitely need to learn this exercise - it is the basis of yoga breathing exercises. And be sure to keep an eye on this while performing asanas!

Look at your body from the front while performing this pranayama. The technique of full breathing of yogis is very reminiscent of a completely rhythmic single wave-like movement. From the stomach up and down from the collarbones. Also in the practice of pranayama there is alternating breathing through different nostrils. You should start these practices after you have learned to control your inhalation, exhalation and retention. To find out your capabilities, you can take a simple breathing control test. You can take the test by this link

You will achieve a certain degree of perfection by remembering and tracking the rhythm and correctness of breathing when performing truly difficult poses and during ordinary life situations!

Write if you have any questions, share in in social networks and see you in the next episode!

The path to health and harmony

Choose your goal

What is your physical shape?

What pace of classes do you like?

Do you have musculoskeletal diseases?

Where do you like to work out?

Do you like to meditate?

Do you have experience doing yoga?

Do you have any health problems?

Positive effects of breathing control

Yoga for breathing development

Basic breathing techniques in yoga

Principles of proper breathing in yoga for beginners

Breathing as a tool of awareness

Correct breathing in everyday life

Important Details

Basic Breathing Exercises

1. Kapalabhati – Fiery or Purifying Breath

2. Bhastrika - Breath of the Bellows

3. Ujjayi – Calming Breathing

4. Full Yogic Breath

Breathing practice - from yoga to life

The next stage is complication

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