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Hatha yoga – Deep breathing

Deep breathing
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Breathing, which teaches yoga differs from regular breathing. It is – conscious, deep. It reflects our inner state, while we do breathing exercises. And this state Deep breathingmust be maintained at all times as long as the deep breathing.

Mindfulness of Breathing

We do not notice your breathing. It passes through the body as some ethereal waves, and in the yoga system, this process raised to the level of consciousness. Is that you, yourself, define the direction of the air stream and control it.

In normal breathing air enters the nostrils, without any effort, sounds or special movements of the nose or chest. In short, this is done unconsciously. We do not even notice the air is drawn in through the nostrils and follows it down, passing the nasal and oral cavity, as it reaches the larynx, trachea and then the lungs. Moreover, not only do we not feel the breathing process, but most of us know he knows nothing. You can easily verify this by asking your friends to answer a simple question: “What happens to the air when it enters into the nose?” They are likely to respond that it enters the lungs. However, all the fancy in general terms, that the nose is not in contact with the lungs, and between them is quite a long distance.

Taking into account that our knowledge about the functions of the body are limited, focus on the anatomy of the breathing process.

 

Anatomy of Breathing

We begin with an analysis of how the deep breathing in yoga, and see how it differs from the usual deep breathing.

Take a deep breath. Take a minute away from the monitor and breathe in as you normally would. Most people actively draws air nostrils while lifting the chest and his eyes bulge. Deep breath in yoga has nothing to do with this. Let’s find out what happens when you do a normal deep breath. First of all, you interrupt the normal process – unintentionally – breath and make a conscious effort to breathe. In this case, you spend a certain force. Your nostrils are automatically compressed, producing a loud sniff. In yoga, deep breathing process is so different from that described, which will be better for you to forget your past experience and re-learn how to breathe. First try to see to it that your nostrils were completely immobile. They are passive as during inhalation and exhalation. You breathe in the air, using a part of the oral cavity in the back of the throat and called. Pharynx connects the mouth to the nose, and is a continuation of the nasal openings, the end of which is located behind the soft palate, connecting in turn, mouth to mouth.

You will understand this better if you take a small mirror and look at him, his mouth wide open. (Offer again break the mirror and take a reading right now, or you may forget to do it.) You will see, especially if the language will press down the wall in the shape of a dome. This is the pharynx. In yoga, deep breathing through mouth, rather than through the nostrils, and it is necessary to learn. And that’s the main difference from regular deep breathing deep breathing in yoga. Could you have imagined before, that you can not breathe air through the nostrils, and in some other way? Probably not. However, people suffering from a cold, it very well imagine.

If you would draw the water through the nose (especially if the water is salty) and release it through your mouth, you will feel the cavity that connects the mouth to the nose, that is shed. It is this relationship makes it possible to inhale air through the mouth with immobility nostrils. Air movement at the entrance there is just at the back of the throat, and it seems the current in the mouth of a hydraulic pump or press. Indeed, the processes are very similar. So, breathing, we feel the air as it is drawn in, and expiratory pressure rushes along the throat. In fact, we just exhale.

This should not be too difficult for you, since you are doing this for a long time, even without a special instruction. You breathe so during sleep, without even realizing it. After a dream mind does not function, and therefore can not control the rhythm of breathing. In the dream, we automatically, or, rather, by instinct, at regular intervals to go deep breath. This is likely to indicate that this is what the original breath of nature, and with his help we can consciously make contact between our inner “I” and the underlying forces of Nature.

 

Learning to breathe correctly

Because you know how to breathe deeply in a dream, the easiest way to learn how to do the same, and watch – it simulate sleep. Lie down, close your eyes, relax your entire body, lower jaw, and imagine that you are dreaming, allowing your breathing becomes deeper and deeper. But before – one warning: if you try too hard and tense, deep breath enters snoring, so learn how to relax and breathe in peace and quiet! And one more thing: if you happen to be in the same room with sleeping soundly, listen to him (or her) breath – you will quickly notice the difference in the sound and the rhythm between the “sleeping” the breath and breathing, “Watch.”

In yoga, deep breathing is first filled with the lower part of the lungs, then the middle and upper parts. Exhaling, you ravage first upper part of the lungs, then the middle and finally the bottom.

But this process is not divided into three separate phases. You breathe in the air of one continuous stream, just as fill a glass with water. First, cover the bottom, then filled in the middle part, then the top. But the process of filling a glass with water continuous. Also the air enters into one continuous breath until it completely fills the lungs, and also then removed, emptying the lungs. You have to do it slowly, without any tension. No effort is unacceptable – and this is very important. Keep your mouth shut.

In this job you will feel your own diaphragm. Inspiratory side as it expanded and compressed during exhalation. The lower part of the chest (hypochondrium) expands during inhalation in the first place, and when you exhale is compressed in the latter. This should be done quietly, without any effort, and stress. Chest, however, remains fixed, passive (not uplifting) during the process of respiration. Only ribs expand during inhalation and exhalation are compressed (as fur accordion). Breathing the air with the force is completely wrong. You have to do it easily and naturally. Deep breathing exhalation not as important as the breath, as it displays the body of toxic substances. The lower part of our lungs are rarely emptied sufficiently, and there is accumulated air filled with exhaust gases. In normal breathing, we never completely free from carbon dioxide, the output of our respiratory system, even if we inhale enough oxygen. And on the other hand, if the light in its lower part is sufficiently expand and contract, it promotes blood circulation in the liver and spleen, which are thus “massaged”.

It is also important to remember that when breathing deeply spine (back) should be kept straight, not to hinder the free movement of life force, or prana, it also helps to get a good posture. Yoga gives so much importance to the correct position of the body that they have developed a number of different positions for the practice of breathing at a more advanced level, as well as concentration and meditation.

The favorite pose – a posture lotus or padmasana. The last word is derived from the Padma, which in Sanskrit means “lotus” and asana meaning “posture.” (Padmasana The stress on the first syllable of the second component, ie words asana.) Three other poses – it sidhasana, svastikasana and samasana. You will learn how to implement them gradually, one by one.

In all these positions spine straightened, making a straight line with the head, neck and torso. The need to keep the spine straight emphasized in yoga class, where it is mandatory. We – the people – the only one of all the creatures that inhabit our planet, in which the spine is in a vertical position, while in animals it is horizontal. Only man, the crown of nature, thanks to the awakening of consciousness has a “vertical” spine. Yoga reminds us of this by presenting it as a symbolic link between earth and heaven.

When you sit on the floor cross-legged, mentally imagine a stream running through you in the direction of the back of the head and going straight down into the ground. Imagine also that you are in the axis, and the body is like around her. This will help you learn how to sit up straight, not straining and fatigue. Moreover, this situation should give you a sense of comfort and peace.

 

Your first experience of deep breathing

Now, when you’re sitting on a gymnastic mat, ready for her first lesson of deep breathing. If for some reason you can not sit on the floor, you can do the exercises sitting in a chair or standing.

Deep breathing can also be performed lying down, provided that the spine upright. But preferred to sit cross-legged. If you still can not take the lotus position, cross your legs as you wish. (The following articles will give a complete description of the technique lotus position.)

First, check your posture. Spine should be straight, keep your head straight, hands on his knees, his mouth open. Now focus your attention on the throat at the back of the mouth and gently squeezing the throat muscles, start to draw in the air, as if you used the pump. Do it slowly and evenly, making a good characteristic for a pump audible sound. Remember that the nostrils are completely passive during the process of respiration. Inspiratory rib as it parted to the side, like an accordion – first, of course, the bottom-most. Remember, chest and shoulders remain stationary. Take a full breath quietly and effortlessly. Before you start exhaling, wait, hold your breath for 1-2 seconds. Now slowly start to exhale. Exhalation is usually not as passive as the breath. You make a slight, very slight effort to exhale – and it seems as though you pressure his throat, like a hydraulic press. The first is now compressed upper ribs, nostrils calm, chest and shoulders still. Finishing exhale, pull a little stomach to push out all the air.

You have now made their first exercise in deep breathing.

The beginner should not attempt to do a full breath. Breathe in for a count of four. Then hold your breath for a count of two, and begin to slowly exhale again at the expense of up to four. Inhaling and exhaling, lasting the same amount of clock cycles are called rhythmic breathing. Four measures you fill the lungs, the two hold your breath, and exhale for four. Breathing should be designed so that at the end of the fourth measure you finish exhaling. Do not stop at the end of the account, if you do not exhale all the air. You need to adjust your breathing to this account. Repeat the exercise, but do not do more than 5-6 deep breaths after only one session in the first week. Enough for today. Do not do more, even if you like it. Be careful not to make too much of breathing exercises, especially breaths – this can lead to unpleasant consequences, such as dizziness, nausea, headache, and even fainting – all thanks to hyperventilation caused by sudden and excessive oxygen saturation. We have to do without unnecessary complications.

Deep breathing is often a revelation to those who are doing it the first time. If you want to see how the ribs expand during inhalation and contract during exhalation, look in the mirror. Of course, you need to undress, at least from the waist up. You should be nice to “feel” their light, and know that you can consciously take a breath and send it at will in any part of his body.

Hatha yoga. Lesson 2. Deep breathing

We have already discussed the role and importance of effective breathing in life. Breathing, which teaches yoga differs from regular breathing. It is – conscious, deep. It reflects our inner state, while we do breathing exercises. And this state must be maintained at all times as long as the deep breathing.

Mindfulness of Breathing

We do not notice your breathing. It passes through the body as some ethereal waves, and in the yoga system, this process raised to the level of consciousness. Is that you, yourself, define the direction of the air stream and control it.

In normal breathing air enters the nostrils, without any effort, sounds or special movements of the nose or chest. In short, this is done unconsciously. We do not even notice the air is drawn in through the nostrils and follows it down, passing the nasal and oral cavity, as it reaches the larynx, trachea and then the lungs. Moreover, not only do we not feel the breathing process, but most of us know he knows nothing. You can easily verify this by asking your friends to answer a simple question: “What happens to the air when it enters into the nose?” They are likely to respond that it enters the lungs. However, all the fancy in general terms, that the nose is not in contact with the lungs, and between them is quite a long distance.

Taking into account that our knowledge about the functions of the body are limited, focus on the anatomy of the breathing process.

 

Anatomy of Breathing

We begin with an analysis of how the deep breathing in yoga, and see how it differs from the usual deep breathing.

Take a deep breath. Take a minute away from the monitor and breathe in as you normally would. Most people actively draws air nostrils while lifting the chest and his eyes bulge. Deep breath in yoga has nothing to do with this. Let’s find out what happens when you do a normal deep breath. First of all, you interrupt the normal process – unintentionally – breath and make a conscious effort to breathe. In this case, you spend a certain force. Your nostrils are automatically compressed, producing a loud sniff. In yoga, deep breathing process is so different from that described, which will be better for you to forget your past experience and re-learn how to breathe. First try to see to it that your nostrils were completely immobile. They are passive as during inhalation and exhalation. You breathe in the air, using a part of the oral cavity in the back of the throat and called. Pharynx connects the mouth to the nose, and is a continuation of the nasal openings, the end of which is located behind the soft palate, connecting in turn, mouth to mouth.

You will understand this better if you take a small mirror and look at him, his mouth wide open. (Offer again break the mirror and take a reading right now, or you may forget to do it.) You will see, especially if the language will press down the wall in the shape of a dome. This is the pharynx. In yoga, deep breathing through mouth, rather than through the nostrils, and it is necessary to learn. And that’s the main difference from regular deep breathing deep breathing in yoga. Could you have imagined before, that you can not breathe air through the nostrils, and in some other way? Probably not. However, people suffering from a cold, it very well imagine.

If you would draw the water through the nose (especially if the water is salty) and release it through your mouth, you will feel the cavity that connects the mouth to the nose, that is shed. It is this relationship makes it possible to inhale air through the mouth with immobility nostrils. Air movement at the entrance there is just at the back of the throat, and it seems the current in the mouth of a hydraulic pump or press. Indeed, the aus processes are very similar. So, breathing, we feel the air as it is drawn in, and expiratory pressure rushes along the throat. In fact, we just exhale.

This should not be too difficult for you, since you are doing this for a long time, even without a special instruction. You breathe so during sleep, without even realizing it. After a dream mind does not function, and therefore can not control the rhythm of breathing. In the dream, we automatically, or, rather, by instinct, at regular intervals to go deep breath. This is likely to indicate that this is what the original breath of nature, and with his help we can consciously make contact between our inner “I” and the underlying forces of Nature.

 

Learning to breathe correctly

Because you know how to breathe deeply in a dream, the easiest way to learn how to do the same, and watch – it simulate sleep. Lie down, close your eyes, relax your entire body, lower jaw, and imagine that you are dreaming, allowing your breathing becomes deeper and deeper. But before – one warning: if you try too hard and tense, deep breath enters snoring, so learn how to relax and breathe in peace and quiet! And one more thing: if you happen to be in the same room with sleeping soundly, listen to him (or her) breath – you will quickly notice the difference in the sound and the rhythm between the “sleeping” the breath and breathing, “Watch.”

In yoga, deep breathing is first filled with the lower part of the lungs, then the middle and upper parts. Exhaling, you ravage first upper part of the lungs, then the middle and finally the bottom.

But this process is not divided into three separate phases. You breathe in the air of one continuous stream, just as fill a glass with water. First, cover the bottom, then filled in the middle part, then the top. But the process of filling a glass with water continuous. Also the air enters into one continuous breath until it completely fills the lungs, and also then removed, emptying the lungs. You have to do it slowly, without any tension. No effort is unacceptable – and this is very important. Keep your mouth shut.

In this job you will feel your own diaphragm. Inspiratory side as it expanded and compressed during exhalation. The lower part of the chest (hypochondrium) expands during inhalation in the first place, and when you exhale is compressed in the latter. This should be done quietly, without any effort, and stress. Chest, however, remains fixed, passive (not uplifting) during the process of respiration. Only ribs expand during inhalation and exhalation are compressed (as fur accordion). Breathing the air with the force is completely wrong. You have to do it easily and naturally. Deep breathing exhalation not as important as the breath, as it displays the body of toxic substances. The lower part of our lungs are rarely emptied sufficiently, and there is accumulated air filled with exhaust gases. In normal breathing, we never completely free from carbon dioxide, the output of our respiratory system, even if we inhale enough oxygen. And on the other hand, if the light in its lower part is sufficiently expand and contract, it promotes blood circulation in the liver and spleen, which are thus “massaged”.

It is also important to remember that when breathing deeply spine (back) should be kept straight, not to hinder the free movement of life force, or prana, it also helps to get a good posture. Yoga gives so much importance to the correct position of the body that they have developed a number of different positions for the practice of breathing at a more advanced level, as well as concentration and meditation.

The favorite pose – a posture lotus or padmasana. The last word is derived from the Padma, which in Sanskrit means “lotus” and asana meaning “posture.” (Padmasana The stress on the first syllable of the second component, ie words asana.) Three other poses – it sidhasana, svastikasana and samasana. You will learn how to implement them gradually, one by one.

In all these positions spine straightened, making a straight line with the head, neck and torso. The need to keep the spine straight emphasized in yoga class, where it is mandatory. We – the people – the only one of all the creatures that inhabit our planet, in which the spine is in a vertical position, while in animals it is horizontal. Only man, the crown of nature, thanks to the awakening of consciousness has a “vertical” spine. Yoga reminds us of this by presenting it as a symbolic link between earth and heaven.

When you sit on the floor cross-legged, mentally imagine a stream running through you in the direction of the back of the head and going straight down into the ground. Imagine also that you are in the axis, and the body is like around her. This will help you learn how to sit up straight, not straining and fatigue. Moreover, this situation should give you a sense of comfort and peace.

 

Your first experience of deep breathing

Now, when you’re sitting on a gymnastic mat, ready for her first lesson of deep breathing. If for some reason you can not sit on the floor, you can do the exercises sitting in a chair or standing.

Deep breathing can also be performed lying down, provided that the spine upright. But preferred to sit cross-legged. If you still can not take the lotus position, cross your legs as you wish. (The following articles will give a complete description of the technique lotus position.)

First, check your posture. Spine should be straight, keep your head straight, hands on his knees, his mouth open. Now focus your attention on the throat at the back of the mouth and gently squeezing the throat muscles, start to draw in the air, as if you used the pump. Do it slowly and evenly, making a good characteristic for a pump audible sound. Remember that the nostrils are completely passive during the process of respiration. Inspiratory rib as it parted to the side, like an accordion – first, of course, the bottom-most. Remember, chest and shoulders remain stationary. Take a full breath quietly and effortlessly. Before you start exhaling, wait, hold your breath for 1-2 seconds. Now slowly start to exhale. Exhalation is usually not as passive as the breath. You make a slight, very slight effort to exhale – and it seems as though you pressuete his throat, like a hydraulic press. The first is now compressed upper ribs, nostrils calm, chest and shoulders still. Finishing exhale, pull a little stomach to push out all the air.

You have now made their first exercise in deep breathing.

The beginner should not attempt to do a full breath. Breathe in for a count of four. Then hold your breath for a count of two, and begin to slowly exhale again at the expense of up to four. Inhaling and exhaling, lasting the same amount of clock cycles are called rhythmic breathing. Four measures you fill the lungs, the two hold your breath, and exhale for four. Breathing should be designed so that at the end of the fourth measure you finish exhaling. Do not stop at the end of the account, if you do not exhale all the air. You need to adjust your breathing to this account. Repeat the exercise, but do not do more than 5-6 deep breaths after only one session in the first week. Enough for today. Do not do more, even if you like it. Be careful not to make too much of breathing exercises, especially breaths – this can lead to unpleasant consequences, such as dizziness, nausea, headache, and even fainting – all thanks to hyperventilation caused by sudden and excessive oxygen saturation. We have to do without unnecessary complications.

Deep breathing is often a revelation to those who are doing it the first time. If you want to see how the ribs expand during inhalation and contract during exhalation, look in the mirror. Of course, you need to undress, at least from the waist up. You should be nice to “feel” their light, and know that you can consciously take a breath and send it at will in any part of his body.

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