How to breathe properly during yoga. Breathing yoga. Exercise without changing the intensity of breathing

Yoga is not an ordinary sport. This is a real philosophy and a separate world, where its own system of rules reigns. Breathing in yoga is the part without which it is unthinkable to expect results. Breathing is half the success of yoga classes and a whole science that is passed on to students by word of mouth, and mastering the right techniques is considered the art of aerobatics and recognized mastery.

Why is proper breathing in yoga important?

Masters call breathing exercises pranayamas. Ancient yogis established a close relationship between breathing techniques and health, as well as human vitality.

It is believed that the more breathing techniques a person knows, the stronger his energy flows, the purer and more powerful the internal energy. Breathing techniques help to improve the work of all internal organs, gradually improving all physical indicators: through pranayama, blood circulation improves, the lungs straighten out, and human vitality is replenished. That is why it is so important to learn how to breathe correctly in yoga classes.

From the point of view of traditional medicine, the benefits of breathing exercises are enormous. They provide invaluable assistance in the fight against many diseases.

Normalize pressure.
Improve the functioning of the heart and brain.
Beneficial effect on the nervous system.
Improve blood circulation and metabolism.
Set up for the positive.

Rules for performing breathing exercises in yoga

As you get started, remember: it is very important to exercise in a clean, ventilated area , and even better - in the fresh air: in the forest, on the shore of a lake, river or sea.
Postpone classes for later if you are overheated or cold, feel physically tired. It is not recommended to perform exercises for children under 14 years of age, pregnant women, as well as ladies who have heavy and painful menstruation.
Inhalation is an active process, while exhalation is very passive. That's why it is important to learn to completely relax on the exhale, gradually increasing its duration. Those who master this rule in the classroom will bring great benefits to their body for the overall healing of both body and mind.
Do not start exercising on a full or empty stomach : You can have a snack 2 hours before training, choosing a light protein like fish or cottage cheese, rice with vegetables, or a glass of fruit bran smoothie as a reinforcement.
If you are a beginner yogi, do not be zealous : Start small, focusing your efforts on doing the exercises correctly. Follow your feelings. Feeling dizzy or otherwise uncomfortable? Pause. Regular practice and perseverance will help you achieve success in just a few months.

Attention!

There are a number of diagnoses that are an obstacle to practicing yoga, because they can even worsen a person’s health.

Diseases of the cardiovascular system.
Blood poisoning, meningitis, stroke or heart attack.
Diabetes.
Severe lung disease: pneumonia or bronchial asthma.
Tuberculosis and venereal diseases.

Basic breathing exercises in yoga

Name	Execution technique	Positive effect	Contraindications
Kumbhak (holding the breath) Number of approaches Up to 20 seconds - for a beginner yoga, up to 90 - for an average level, from 90 and above - for masters.	You need to stand up straight, lower your arms along the body. Relax and take a deep breath in. Feel how the air filled all the cells of your body, as if spreading through the internal organs. Pause, focus on the sensations and think only about the good. And now you need to let the air out, opening your mouth wide.	This exercise helps to strengthen the chest, improving blood flow to all internal organs. Improves oxygen uptake. It contributes to the improvement of not only the respiratory system, but also the circulatory system and the restoration of nerve cells.	The technique has practically no contraindications, but yoga beginners need to do the exercise only under the supervision of mentors.
Chandra Surya Pranayama (one nostril breathing) Number of approaches 20 times for experienced yogis, for beginners from 10 times.	Sit up straight, your back should be straight. You can not bend or bend over - this will reduce the result of pranayama. Close one nostril with your finger and blow air through the other. Mentally repeat the word "om" (this word is recognized by yogis as a source of knowledge and light, which, like a magnet, attracts vitality).	You will learn how to breathe properly, oxygen will flow faster to the brain, which will improve your overall well-being and, of course, your mood.	Cardiovascular disorders, heart attack or stroke. With such diagnoses as diabetes mellitus, tuberculosis, bronchial asthma, a doctor's consultation is necessary.
Kapalabhati (belly breathing or fiery, purifying breath) Number of approaches At least 8 times in one approach, the optimal number of approaches is 20.	For people with training, the classic lotus is considered the best position for pranayama. It is enough for beginners to sit straight and straight, feeling relaxed and comfortable. Take a slow breath in, and then exhale sharply, tensing your abdominal muscles. Now you need to try to completely relax the abdominal cavity. Repeat the exercise, alternating between a slow inhalation and a sharp exhalation. During the performance of kapalabhati, try to concentrate all thoughts under the chest in the solar plexus region (it stores the reserves of a person’s internal energy) and in the lower abdomen. Do not forget about the golden rule of all yogis: the exercise cannot be done through force. Feeling tired? Pause quickly. All pranayamas should bring only pleasure.	Helps straighten the diaphragm and improve oxygen circulation in the blood. In the process of cleansing breathing, all toxins and toxins are burned, metabolism improves. This technique ends all yoga classes, because it clears and opens the astral channels for vital energy, which fills the person through the breath currents.	Lung diseases, bronchial asthma, diseases of the cardiovascular system, abdominal hernia.
Ujjayi - Calming Breath Number of approaches 10 repetitions	Get into a comfortable sitting position. Relax your back muscles, close your eyes. You can choose another position - the so-called "corpse" position (when the body in the prone position relaxes as much as possible). In the supine position, this pranayama is performed before going to bed when you need to fall asleep faster and is effectively used in the fight against insomnia. Relaxed? Now you need to concentrate and slowly, deeply inhale the air. Now squeeze the glottis and make a low whistling sound. On the inhale, it should be "s", and on the exhale "x". A slight feeling of compression will indicate the correct execution. The sounds will resemble a person during deep sleep. Make sure that your breathing is slow and smooth. When taking in air, the abdominal cavity should expand, and during exhalation it should retract.	Improves sleep, relieves stress, calms the nervous system and fills with positive, calmness and harmony.	Oncology, arthritis and arthrosis, arrhythmia and any malfunction of the cardiovascular system, as well as low blood pressure.
Bhastrika - (bellows) Number of approaches One cycle is 10 times, which includes 10 inhalations and exhalations.	We take a comfortable sitting position, exactly as when breathing with the stomach, relaxes, close our eyes and connect the thumb and forefinger, drawing a circle (this is called Jnana-Mudra). Inhale deeply and slowly, and then exhale forcefully through the nose. After exhalation, you need to, without losing the rhythm, again inhale the air inside and release the air. Ideally, you should get a wave-like and rhythmic alternation of inhalation-exhalation with the same strength and speed. On exhalation, the stomach should be retracted, and the diaphragm should be reduced. Each cycle should be interrupted and rested, breathing slowly and smoothly.	Prevention of acute respiratory viral infections, any colds, pneumonia, improvement of metabolism, work of the digestive tract and intestines, improvement of blood circulation.	High blood pressure, malignant and benign diseases, stool disorders, cataracts or glaucoma.

Video how to do yoga breathing exercises

Do yoga with pleasure, come to classes in a good mood and then the effect of the classes will be the most wonderful, and there will be a lot of vitality!

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 according to the unique method of 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 pain occurs during practice, it means that 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 the muscles of the face and nervous system, makes the look radiant and clear, 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 a lot of questions arise during regular classes. The practical tips described below will help you 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 more carbon and other no less harmful gases from the lungs than with a sedate 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.

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

Breathing practice - from yoga through life

Practice breathing exercises every day, how to collect a necklace, where pearls are asanas, which are strung on a thread of yogic breathing.

So, conscious breathing both in asanas and in life is when you track and remember in every possible way, now I will make it deep and even, and now I will sit in silence and start gaining energy slowly and thoughtfully. More on this in this

Stage next - complication

We develop the skills of full therapeutic deep breathing:

First you need to take a natural posture, stretch out and make a sharp exhalation, then during a comprehensive breath we focus on three successive phases:

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

the lower ribs slowly settle, the anterior region of the abdomen is retracted;
the chest descends and then the shoulders and collarbones.

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

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

In the course of execution, be careful - the movements smoothly pass one into another without interruptions and delays until completion. Glide through the body with the air, avoiding sudden movements!

You need to master this exercise - this is the basis of yoga breathing exercises. And be sure to follow this while performing asanas!

Look at your body from the front while doing this pranayama. The technique of full breathing of yogis is very reminiscent of an all-round rhythmic single wave-like movement. From the abdomen up and down from the collarbones. Also in the practice of pranayama there is alternating breathing with different nostrils. It is worth starting these practices after you learn how to control your inhalation, exhalation and delays. To find out your abilities, you can take a simple breath 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 the transmission of ordinary, life situations!

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

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 the maximum amount of 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 diseases of the respiratory and cardiovascular systems, there is a general overstrain 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.

Determine which yoga is right for you?

Choose your target

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What is your physical form?

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What pace do you like?

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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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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. 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.

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.

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 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.

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 in translation means "the 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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Determine which yoga is right for you?

Progressive directions suit you

Will help you: relax, relieve stress, get acquainted with yoga.

Try also:

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.

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.

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PLAY AGAIN!

Positive effects of breath control

Sleep improvement
Acceleration of metabolic processes
Bringing the internal organs and systems to normal (cardiovascular, respiratory, intestinal, etc.)
Increasing the threshold of endurance
Relieve tension and relax the nervous system
Stabilization of the hormonal background
General improvement of the whole organism, which is immediately reflected in the appearance of a person

To eliminate oxygen starvation of the body, for beginners, along with yoga, you can practice hardening and periodic health fasting. It is useful to introduce 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.

Yoga requires awareness. You should approach the classes with all seriousness and caution, constantly monitoring your feelings;
It is necessary to start yoga exercises with an empty bladder and intestines;
After the last meal, at least three hours should pass;
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;
Wear light clothing made from natural fabrics that does not restrict movement. Leave your feet bare;
Remember that you need to breathe only through your nose, excluding intermittent breathing. It must become measured;
Relax completely and do not strain the muscles of the face and abdomen. This is fraught with narrowing of the airways;
Keep calm;
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 take a deep breath in the left nostril, while covering the right with the thumb of the right hand;
close the left nostril with the index finger of the 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. Practicing this yoga exercise for beginners takes 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), on the exhale - 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 the diaphragmatic technique after it enters your daily life, and you begin to breathe this way constantly, without thinking or controlling yourself.

Basic breathing techniques in yoga

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.
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 the 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.
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.

Yoga for beginners at home This is the right start to the path of yoga.

After yoga was born in the heart, we slowly, calmly begin to master asanas and carefully study the needs of our body.

You may have to do only one asana 20 or 30 times in your first yoga practice to understand it.

A quiet cozy room will become your private place where you will explore your feelings and discover how yoga works.

I am proud to say hello my students!

It's time for the second lesson "Yoga breath". This is a continuation of a brief yoga practice guide based on the valuable knowledge of Geshe Michael Roach's How Yoga Works.

Let us continue to receive guidance from a teacher who is over four thousand years old, the wisdom of yoga.

If you went through the first lesson with me, then you have received an important preparation for the practice of yoga. Then you did your homework responsibly, and you know how to build equal length inhales and exhales. This will come in handy today.

Yoga for beginners at home. Breath

Breathing is an important lesson yoga for beginners at home.

Each asana has its own inner world:

Breath
Thoughts
Energy

The practice of yoga is asanas strung on a thread of breath.

Therefore, before proceeding to the practice of asanas, we will analyze the basics breath yoga:

The Importance of Breathing in Yoga Asanas (Poses)
How to breathe in asanas
What kind of breathing can harm health.

No matter how much we read about breathing, it will not change if knowledge is not put into practice. Therefore, we will master all the important features of breathing in asanas.

Yoga Breathing Basics for Beginners

Make the breath move right, on its own

whole science.

Let's start the lesson.

Straighten your back, straighten your shoulders, relax your face.

The first rule of yoga is breathing.

“So the first and most obvious thing to say about breathing is that when you do the postures, always breathe through your nose and never through your mouth.”

Breathing gently through the nose rather than through the mouth helps to calm the nervous system and slows down an agitated heart. This, in turn, helps to relax clogged areas of the body and the most important centers along the back.

Try now to take a few quiet deep breaths through your nose.

Feel:

How to relax the skin and muscles of the face
Shoulders drop
The mind will clear up
The thoughts will calm down.

The exercise teaches you to be attentive to your breathing and helps you control body sensations, emotions and your actions.

The second rule of yoga breathing

“It’s not so important how fast or slow you breathe, but rather how deep and rhythmic your breathing is – whether you interrupt your inhalation and exhalation, whether you drive yourself, whether you swallow the air in one gulp.”

Regular practice of breathing in asanas and in life will make your inhalations and exhalations deep and even, slow and calm.

Learn another breathing exercise for mindfulness:

Pay close attention to your inhalation and exhalation
Notice the natural pause after inhalation
Notice the natural pause after exhalation
Watch as a new breath is born
Make sure that inhalation and exhalation take equal intervals of time.

Start doing this exercise twice a day, in the morning and in the evening, and this will be the beginning of your practice. yoga for beginners at home.

A detailed description of the Adha-mudha-svanasana technique can be found in the article.

Let's consolidate the skill of mastering our breath in the pose of the warrior Virabadrasana I. Smooth, relaxed breathing in this asana is the height of perfection.

In the pose of the Warrior, the power of a smile is simply irreplaceable. Geshe Michael Roach calls a slight smile one of the most important poses of yoga. She teaches to find moments of relaxation in the most difficult asanas.

The article describes the important technical points of the asana:

Working muscles
Breath
Thoughts in asana

Enter Virabadrasana I Asana:

Keep track of the length of your inhales and exhales
Don't hold your breath
Relax your face, forehead skin

At the moment when the front surface of the thigh will tan, trembling will appear in the legs, take a deep breath and smile.

When the wrinkles on the forehead disappear and the corners of the lips rise, you will feel the charge of energy and the power of yoga breathing.

Practice your breathing:

Every day take a moment of silence and listen to your even deep breathing.

Do Warrior I pose twice a week for 30 seconds on each leg and smile.

You will notice:

Your back will get stronger
Reduce muscle tension
There will be a surge of strength and energy
The mind will become calmer and more positive.

I leave you, my students, a valuable and very responsible homework.

Do a good deed every day. Even if it will be a small, completely imperceptible action. Cheer up a colleague, give way to another car in a traffic jam, compliment a loved one, help a stranger.

The task will be a mandatory preparation for the third lesson of yoga knowledge. The lesson will unravel the unique mechanism of "How Yoga Works".

Do not forget your main goal of yoga is to heal yourself so that you can help others to heal later.

This concludes our lesson. Let's consolidate what we've learned. Let's practice together .

Good luck! See you soon!

Bogatenkova Anastasia was with you.

As always on the waves of positive!

P.S. Don't forget your homework. Follow it and then in a week you will be ready for the third lesson. Together we will reveal the unique mechanism of "How Yoga Works". Subscribe to blog updates to learn about the release of the next lesson.