Yoga breathing. Yoga For Beginners: Breathing

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 seated image In life, 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 comfortable posture, 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.

Our lungs face a serious challenge day after day. We inhale not only oxygen, but also various harmful substances (carbon dioxide, dust). Kapalbhati exercise cleanses the pulmonary system, stimulates cardiovascular functions, tones the body and clears the mind. It works on unique methodology yoga. Here there is rapid breathing - inhalation-exhalation - and intense contraction of the abdominal muscles.

What is kapalabhati?

The execution technique is a cleansing breath. A distinctive feature of this practice is active sharp exhalation and passive inhalation, while in normal breathing, on the contrary, inhalation is always more dynamic. Hatha yoga includes many pranayama techniques with long exhalation. Unlike them, in kapalabhati, all air emissions are sharp and intense, and breaths are calm and balanced.

The powerful breaths used here increase the volume of air inhaled. As a result, all tissues and organs of the body receive more oxygen than with normal breathing.

Prolonged practice of kapalabhati cleanses not only the lungs, but also all tissues in the body of unnecessary mucus, toxins and harmful gases.

Hatha yoga identifies six main cleansing practices. Kapalabhati refers to the latter. According to ancient sources, it is called bhalabhati.

According to the Gheranda Samhita, kapalbhati includes three techniques: vatkrama, vyutkrama and shitkrama. The first is the most common, the second and third are rarely used due to the peculiarities of their implementation.

About the Vyutkram and Shitkram Techniques in Kapalabhati

Vyutkram and shitkram technique involves the vertical position of the body. Vyutkrama translates as "removal system". In its execution, it is similar to jala-neti. Before practice, it is necessary to prepare a container with warm water, in which salt is added.

You need to lean forward and scoop a little salty water from the prepared container with your palm. Draw it in through the nasal passages. In this case, the water should drain through the mouth, from where it is spit out. Thus, several approaches are taken.

When performing this technique, you need to relax and free your head from negative thoughts. If during practice there are pain means too little or too much salt has been added.

Shitkrama in kapalbhati belongs to the third practice and is opposite in technique to vyutkrama.

The exercise is performed while standing, and in order to do it, you need a bowl of salty warm water. Water with salt is taken into the mouth and pushed up into the nasal cavity. Where does it come from on its own?

Here, as in the previous practice, absolute relaxation is required. After the session is over, the remaining water is removed from the nose or the first kapalabhati technique, vatkrama, is done.

Pranayama in yoga relieves the sinuses of unnecessary mucus, helps prevent the aging process, rejuvenates, relaxes facial muscles and nervous system, makes the look radiant and clarified, clears thoughts, helps to activate the ajna chakra.

Wattram technique

In kapalabhati, the technique for performing vatkram is as follows. Before practice, you should take a comfortable posture with a straight back. The chest should be straight and the stomach relaxed. The fingers of both hands can be folded into the "Chin" or "Gyana" mudra.

After taking the desired position, intense and noisy exhalations are made through the nostrils. Inhalation occurs spontaneously, and the stomach relaxes at this time. Beginners perform the exercise at a rate of one exhalation-inhalation per second. More experienced practitioners take two breaths per second.

The classic practice includes three sets of 20-50 cycles, which takes about five minutes with breaks.

If the technique is mastered sufficiently, you can increase the number of breaths in the approach or apply a breath hold.

At the first stage, all attention should be directed to the correct execution of the exercise, in particular to the strength of the exhalation, evenness of inspiration and respiratory rate.

It is necessary to monitor the position of the body. The chest should be straightened, the back straight, and the face relaxed.

After mastering the practice, attention should be transferred to the navel area. It is in this part that intense muscle contraction occurs during exhalation. During the break between sets, you need to carefully listen to your feelings in the body.

Proper breathing in yoga is not an easy thing, so during regular classes a lot of questions arise. Practical Tips, described below, will help to master the execution technique more thoroughly. So:

• Kapalabhati should be practiced in a position where the spine and head are straightened. At this time, you do not need to be distracted by asanas, and all attention should be directed to breathing.
• During exercise, take a vertical position. The shoulders are straightened, and the chest is opened. Inhalations, unlike exhalations, are incomplete. When the diaphragm contracts actively, more air is drawn into the lungs during inhalation.
• The technique is performed on an empty stomach and in complete silence. You should not practice the exercises on the go or while doing any business. Otherwise, the abdominal muscles will not get the necessary relaxation.
• During practice, only the anterior muscles of the peritoneum work, all other parts of the body should be in a relaxed position. You should not make unnecessary movements, as they reduce the effectiveness of kapalabhati.
• Inhalation is performed only with a relaxed diaphragm and abdominal muscles, while exhaling the peritoneal region tenses.
• During pranayama, one should expand the nasal cavities as much as possible to allow more air to enter in and out.
• During the exercise, the tongue is pressed against the sky, and the lips and teeth close without tension.
• Uddiyana bandha should be used to increase the mobility of the diaphragm. In the practice of kapalabhati, the diaphragm should be relaxed. The abdomen should be relaxed quickly after each exhalation. The practice of uddiyana bandha will help to master this moment.
• Mula bandha should be performed spontaneously, if this does not happen, then it is not necessary to do the asana forcibly.
• A handkerchief should be on hand during kapalabhati, as intensive breathing clears mucus from the nostrils.
• The number of breaths in one approach can be increased to two hundred within a month.
• Kapalabhati is advised to do before neti, meditation and before concentration. This practice is useful before and after asanas.
• The occurrence of dizziness during exercise indicates the excessive intensity of their implementation. In this situation, you need to interrupt the exercise and calmly rest for a few minutes.
• Inhalation should be spontaneous, and exhalation in such a way that there is no feeling of lack of oxygen, there is a desire to make breathing more intense.
• During exhalation in kapalabhati, diaphragmatic contraction decreases and decompression occurs. There is a brain massage, and the respiratory process increases by 3-7 times. This allows you to remove from the lungs large quantity carbon and other no less harmful gases than with regular habitual breathing.
• Performing the kapalabhati technique is not so easy. At first, discomfort may be felt in the form of dizziness, which indicates an oversaturation of the body with oxygen. When these symptoms appear, you should stop, calm down and take a breath. The exercise should be resumed at a calmer and slower pace.
• If at first it will be difficult to exhale sharply through the nose, then you can try to exhale through the mouth. At this point, you can imagine that you need to extinguish a candle that is a meter away. Then again you need to try exhaling through the nose. You should feel the compression of the peritoneum as much as possible at this moment.
• Beginners need to first do everything slowly and carefully, control each of their actions and try to hone the technique as much as possible. Then you can bring the practice to 40-60 respiratory cycles.

Hatha yoga requires careful attention when doing pranayama practice, but all the effort expended pays off over time. The result of the purification process in kapalabhati has a positive effect on health, improves well-being, appearance and overall quality of life.

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

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

Important Details

Yogis are advised to perform breathing exercises regularly, in a clean, ventilated room or on the street.

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

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

Basic Breathing Exercises

1. Kapalabhati - Fiery or Cleansing Breath

The name of the technique "Kapalbhati" includes two Sanskrit words - Kapala is a "skull" Bhati- means "to make sparkling, to clean." Literally, this name can be translated as "cleaning the skull." In fact, Kapalabhati breathing is supposed to purify the mind and clear the pranic channels ( prana is life energy.

Technique
Usually Kapalbhati is performed in a comfortable sitting position, while keeping the back straight is very important. Many practitioners perform Kapalabhati in Siddhasana (sitting in Turkish), Vajrasana (sitting on the heels) or Padmasana (sitting in a lotus). You can close your eyes. The muscles of the face are as relaxed as possible.

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

Breathing is done through the nose. First you need to concentrate on deep even breathing, tracing each flow of air. At the end of the next exhalation, we strongly and quickly squeeze the abdominal muscles, sharply exhaling all the air through the 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 full as possible.

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

What to Pay Attention to

• When performing Kapalabhati, only the stomach moves, while the abdominal muscles cannot be strongly strained.


• The muscles of the face should be relaxed. The chest remains motionless.


• It is very important to keep the emphasis on the abdominal exhalation. To do this, you need to learn how to quickly and completely relax the abdominal muscles during a short breath, and compress the abdominal muscles as much as possible on the exhale.


• The diaphragm remains soft on both inhalation and exhalation.


• Beginners should focus on the correct execution of Kapalbhati - the strength of exhalation and the smoothness of inhalation. Those who have mastered the technique well concentrate on the area below the navel, both during the execution of the technique and during rest. You can also focus on the area between the eyebrows.

Briefly describe the technique of performing Kapalabhati as follows- a sharp exhalation through the nose, a passive breath. On exhalation, the stomach is drawn in, pushing out all the air, on inhalation it relaxes, taking in air. Thus, you get short and sharp bursts of air through both nostrils.

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

Gradually, the number of breaths is brought to 108 times for one approach. It is recommended to perform 3 approaches. The best time to do Kapalabhati is in the morning. For achievement best result, this exercise should be performed every day.

Positive Effects of Kapalabhati

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


• strengthening the nervous system;


• beneficial effect on brain function


• strengthening the muscles of the abdominal girdle, eliminating excess fat deposits in the abdomen, improving the structure of tissues;


• tonic effect on the abdominal organs due to internal massage;


• activating the process of digestion, improving the digestibility of food;


• improvement of intestinal peristalsis.

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

• lung diseases


• cardiovascular diseases



• hernia in the abdominal cavity

2. Bhastrika - Bellows Breath

Bhastrika is a breathing technique that inflates the inner fire of the practitioner, warming up his physical and subtle body. In Sanskrit, the word "Bhastrika" means "bellows".

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

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

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

More experienced students, after completing each round of Bhastrika, take a slow deep breath through the nose and hold their breath while inhaling. While holding the breath, a throat lock is performed - Jalandhara Bandha- and bottom lock - Mula Bandha. To properly perform the throat lock, you should press the tip of the tongue to the sky and lower the chin down. Then, you need to squeeze the muscles of the perineum to get the lower lock.

The throat and lower lock are held during the entire breath holding. Then, the lower and upper locks are released and the air is smoothly exhaled.

Number of Sets
Like Kapalabhati, for beginners, the Bhastrika cycle should include 10 breaths. 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

• Breathe in and out with little effort.


• Inhalation and exhalation must remain equal and are obtained correctly with systematic and identical 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 up the nasal passages and sinus sinuses, removes excess mucus and helps resist infections and viruses);


• improved digestion and appetite;


• improvement of metabolic rate;


• stimulation of the heart and blood circulation;


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


• massage internal organs;


• increase in the vitality of the body;


• mental clarity.

Contraindications

Bhastrika is contraindicated for people with the following diseases:

• high blood pressure



• brain tumors


• ulcers, stomach or intestinal disorders

3. Ujjayi - Calming Breath

The name of the technique "Ujjayi" comes from the Sanskrit word wooji, meaning "to conquer" or "acquire by conquest". This pranayama helps to put in order the upwardly directed life energy, which is called udana. Ujjayi breath practitioners protect themselves from the physical and psychological problems associated with an imbalance of this energy.

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 shavasana(the so-called "corpse pose", an asana that ends yoga classes, in which practitioners strive for complete relaxation). Lying Ujjayi is also recommended to be performed before going to bed to get rid of insomnia and so that sleep is more calm and sound.

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

The sound coming from a slightly compressed larynx arises from the air passing through it. This sound resembles a soft, barely perceptible sound that we hear when a person is sleeping. It is important that breathing through the covered glottis remains deep and stretched - for this, the stomach expands, taking in air during inhalation and retracts completely by the end of exhalation.

What to Pay Attention to

• deep breaths and exhalations should be approximately equal, with each breath flowing into the next exhalation, and vice versa.


• the movement of air through the compressed glottis creates a gentle vibration that has a calming effect on the nervous system and pacifies the mind


• try not to constrict the larynx - the compression of the larynx should remain light during the entire respiratory cycle.


• facial muscles should be as relaxed as possible.


• the sound of Ujjayi breathing helps to focus attention on the breath and go deeper into oneself. If this breathing is performed at the beginning of a yoga class, it helps the practitioner to focus on the inner sensations during the asanas and better feel each form. Ujjayi is also recommended to be performed before meditation.


• Ujjayi breathing should be done for three to five minutes, and then move on to 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, 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 to cope with heart disease;


• relieves tension during menstruation;


• leads to a deeper understanding of asanas;


• develops the feeling of the subtle body;


• increases mental sensitivity.

Contraindications
- Not recommended for people with low blood pressure.

4. Complete Yogic Breathing

Full breathing is the deepest type of breathing. All respiratory muscles are involved in it and the entire volume of the lungs is involved. With a full breath, the entire body is filled with fresh oxygen and vital energy.

Technique
It is recommended to start 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 lie on your knees. The muscles of the face are also relaxed.

A complete breath consists of three stages:

• lower, diaphragmatic or abdominal breathing,


• average chest breathing


• upper, clavicular breathing.

These stages form one continuous whole..

Before proceeding to full breath, it is necessary to exhale all the air smoothly. Then a smooth breath is taken 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 passes 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 up a little.


• Thoracic breathing smoothly flows into the clavicular. The subclavian and neck muscles are activated, and the upper ribs are raised. The shoulders are slightly straightened, but do not rise. This ends the breath.

Full exhalation also starts from the lower parts of the lungs. The stomach is tightened, the air is smoothly pushed out. Then the ribs are lowered and the chest is compressed. On last step lower ribs and collarbones. At the end of the respiratory cycle, the relaxed belly protrudes slightly forward.

What to Pay Attention to

• with a full breath, a feeling of comfort should be maintained, one should not overstrain on inhalation, overfilling chest 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 a full breath for more experienced yogis, when the practitioner strives to make the exhalation twice as long as the inhalation, while also holding the breath for a few seconds on inhalation and exhalation.

Number of Sets
For beginners, it is enough to perform three cycles of complete breathing. Experienced practitioners can do up to 14 cycles.

Positive Effects of Full Breath

• the body is filled with vital energy, fatigue disappears, the general tone of the body increases;


• the nervous system calms down;


• there is complete ventilation of the lungs;


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


• increases resistance to infectious diseases;


• all organs of the abdominal cavity are gently massaged;


• improves metabolism;


• endocrine glands and lymph nodes are strengthened;


• the heart is strengthened;


• normalizes blood pressure.

Contraindications
Care must be taken when:

• any pathology of the lungs


• cardiovascular diseases


• hernias in the abdominal cavity.

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 maximum amount 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 respiratory diseases and cardiovascular systems there is a general overvoltage 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.

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What is your physical form?

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[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u 044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u 043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

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What pace do you like?

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[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u 044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u 043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

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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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[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u 044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u 043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u 044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u 043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u 044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u 043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

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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. Lessons involve both static and dynamic work with the body, medium intensity 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. Doesn't have 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.

Try also:

aerial yoga- Aerial yoga, or, as it is also called, “yoga on hammocks”, is one of the most modern trends 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 all ages and skill levels. 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 paid to correct execution 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

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.

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.

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.

Try also:

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.

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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Positive effects of breath control

1. Sleep improvement
2. Acceleration of metabolic processes
3. Bringing the work of internal organs and systems (cardiovascular, respiratory, intestines, etc.) to normal
4. Increasing the threshold of endurance
5. Relieve tension and relax the nervous system
6. Stabilization of the hormonal background
7. General improvement of the whole organism, which is immediately reflected in appearance human

To exclude oxygen starvation of the body, for beginners, along with yoga, you can practice hardening and periodic health fasting. Useful to enter 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.

1. Yoga requires awareness. You should approach the classes with all seriousness and caution, constantly monitoring your feelings;
2. It is necessary to start yoga exercises with an empty bladder and intestines;
3. After the last meal, at least three hours should pass;
4. 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;
5. Wear light clothing made from natural fabrics that does not restrict movement. Leave your feet bare;
6. Remember that you need to breathe only through your nose, excluding intermittent breathing. It must become measured;
7. Relax completely and do not strain the muscles of the face and abdomen. This is fraught with narrowing of the airways;
8. Keep calm;
9. 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 inhale deeply through the left nostril while covering the right with your thumb right hand;
• close the left nostril index finger 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. To practice this exercise yoga for beginners needs 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 diaphragmatic technique after it enters your everyday life, and you will begin to breathe like this constantly, without thinking and not controlling yourself at the same time.

Basic breathing techniques in yoga

1. 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.
2. 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.
3. 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.

Breathing exercises or a set of exercises for the respiratory system yoga system, will help you strengthen the muscles of the chest and abdominal muscles, increase lung capacity, get used to the correct and full breathing during the day.

There are many methods of cleansing and deep breathing: according to the qigong system, breathing exercises according to the method of K. P. Buteyko, paradoxical breathing and others. Each of them is most effective in certain diseases of the lungs and bronchi, or as a prophylactic.

But to begin with, I still advise you to learn how to conduct breathing exercises according to the yoga system. If you perform the exercises purposefully and regularly, focusing on the lungs, then on the third day you will notice that your breathing, its rhythm and depth will change.

Three types of breathing.

Before you start learning how to breathe according to the yoga system, remember what breathing can be like.

Clavicular - upper chest breathing.

This is the most shallow breathing, in which air enters only into upper part lungs due to the muscles located in the region of the clavicles. It becomes more intense during exercise when you raise your hands or circular motions shoulders.

Costal - lower chest breathing.

This type of breathing is our main breathing during the day when we don't focus on how we breathe. The lungs function by tensing and relaxing the intercostal muscles. To help “open” the lungs more fully, exercises to spread the arms to the side and back, performed at a slow and rhythmic pace, help.

Abdominal or diaphragmatic breathing.

This type of breathing is the most complete and useful for clearing the lungs, but we rarely use it during the day. That is why regular preventive cleansing courses are so important. respiratory system.

With this breathing, the muscles of the chest are almost not involved, and air enters the lungs due to the muscles of the abdominal cavity and the contraction of the diaphragm. That's why it's so important to do it. Especially for women.

Full yoga breath.

Among those who start practicing yoga, there are many people who have forgotten about asthma. Because all workouts begin with exercises for the respiratory system. In yoga, in general, all exercises are based on correct breathing and a clear rhythm, on the alternation of relaxation and muscle tension, on static, and not on dynamic exercises.

The first exercise is abdominal breathing.

Until you feel how the muscles of the abdomen and diaphragm work, it is more convenient to perform the exercise while lying on your back. Then it is performed in the lotus position, or at least symbolically crossed legs and clasped the palms together in front of you at the level of the heart. Make short, deep, preliminary, inhale and exhale.

The chest is relaxed, for starters - one arm is extended along the body, the palm of the second is on the stomach. Take a deep breath in and slowly exhale through your nose, ending it with tension. abdominal muscles and contraction of the abdomen. Inhalation and exhalation can last 5 to 7 seconds.

Hold your breath for 2 - 3 seconds. After this, the abdominal muscles will instinctively fill the lungs with air. But you need to keep pectoral muscles relaxed and continue to breathe only due to the muscles of the press and diaphragm. Perform 7 - 10 times.

Rib breathing exercise.

Now focus on a fuller middle breath. It can be done lying down, sitting or standing. Just like in the first exercise, take a deep breath and exhale. Then begin to slowly fill the lungs with air, expanding the chest.

To begin with, place your palms on your chest, mentally helping them to open up, focus on this. Perform 7-10 times, counting 5-7 seconds on inhalation and exhalation, holding your breath for 3-5 seconds

Upper breathing exercise.

Relax your abdominal and chest muscles. After taking a deep breath in and out through your nose, begin to fill the upper part of your lungs with air, gently lifting your shoulders and collarbones. To begin with, control the process with your palms.

Hold your breath and exhale slowly, relaxing your muscles. Repeat the same, 7-10 times.

Effective exercise yoga to cleanse the lungs.

When doing this basic exercise all the muscles involved in the process of complete breathing are involved. In addition, it is it that helps to completely cleanse the lungs of toxins and remove microparticles that have accumulated in the lungs.

Stand straight, feet shoulder width apart. After a deep inhalation-exhalation, start a deep breath, using all types of breathing: abdominal, middle, clavicular. Without holding your breath, immediately, as soon as the lungs are filled with air as much as possible, start exhaling.

It is during exhalation, which is performed through a narrow gap between the teeth, when the abdominal muscles, intercostal muscles and diaphragm are maximally tense, that the most effective purification of the blood and lungs occurs.

When you exhale, press your lips tightly against your teeth, and the exhalation itself is not a smooth movement, but a series of short, intense exhalations. At first it will be difficult, then get used to it.

It is desirable to include this exercise in the daily complex, and if there is no time - to conduct courses, for example, at the end of the week, for 2-3 days.

Completion of a set of exercises.

Now, after you have felt the work of all the muscles involved in the process of breathing, you can do the exercise for mixed or full breathing in a completely different, more conscious and effective way.

Mixed breathing.

The most complete breathing is mixed breathing, when you breathe using all three types of breathing. Moreover, it should begin with abdominal breathing, then diaphragmatic, and the cycle ends with chest breathing.

Completing exercises for complete breathing and cleansing of the lungs, or when there is no time to complete the entire set of exercises according to the yoga system, you can perform a simple exercise with arm extension 5-10 times in the morning.

Stand straight, feet shoulder-width apart, shoulders back, chest relaxed.

Slowly, on the count of 1 - 5 or 1 - 7, raise your hands in front of you, palms up. Feel how your stomach "swells up". Without stopping breathing, smoothly spread your arms to the sides, observing the same rhythm - the air will fill the chest.

Raise your arms above your head - “turn on” clavicular breathing.

Hold your breath and stretch up a little, relaxing your stomach and chest - the air is freely distributed in the lungs and bronchi, entering the cells that are chronically oxygen deficient during normal breathing.

Then exhale slowly through your nose, gently lowering your arms out to your sides, palms down.

Start with a rhythm of 5 to 7 seconds for each breath and pause, as longer complex, full breaths are only achieved after daily exercise. Then you will easily perform one cycle for a minute, and learn to hold your breath, without the appearance of circles before your eyes, for 10 to 20 seconds.