The respiratory yoga which held on five millennia and lived up to now won to itself the right for existence. This symbiosis of east gymnastics and the Indian philosophy is perceived as exotic, but very effective type of fitness now and wins to itself new admirers. About features of respiratory yoga in a house situation in relation to beginners the speech in article will also go.
Respiratory yoga
Under the sophisticated Sanskrit word pranayam quite clear action consisting in management of breath is concealed.
Whether you know? Practicing yoga systematically, it is possible to get rid in only two months of the fifth part of excess weight.
That is a problem of a pranayama is schooling of the person to the correct breath what health and wellbeing of all organism depends on.
Advantage
The yogovsky methods of the correct breath which are saved up and checked during the millennia bring to the person using them the advantage expressed in:
- increase in endurance of all organism;
- activization of exchange processes;
- profound ventilation of lungs;
- improvement of warm activity;
- normalization of functioning of nervous system;
- improvement of brain activity;
- optimization of reproductive qualities of a female body;
- strengthening of male potency;
- restoration of motive function of a backbone;
- stimulations of a tone of a body;
- normalization of level of sugar in blood;
- removal of slags and poisons from an organism;
- clarification of a liver;
- reduction of feeling of hunger;
- decrease in excessive weight.
For weight loss it is possible to give popular exercise of a shitala of a pranayam as an example of efficiency of respiratory yoga.
It is necessary for its performance:
- To accept any sedentary pose.
- To cross fingers of the hands located on a lap.
- Having closed eyes, to relax as much as possible both soul, and a body.
- To put out tongue and through space between it and lips to fill with air consistently lower, average and top pulmonary departments.
- Then to close a mouth and to exhale strongly through a nose.
Having begun with 5 cycles of a breath and an exhalation, the beginner has to bring this quantity to 15 gradually. In few weeks at daily exercises it is possible to make significant progress in weight loss.
Possible harm
Yoga, being the philosophy interfaced to physical exercises not can be equally useful absolutely for all. As well as at any other physical activities, here too there are contraindications.
Important! People cannot practice yoga with mental diseases of type of schizophrenia at all.
And as a problem of any physical exercises is strengthening of health, but not drawing to it harm, the yoga in general and pranayamy in particular does not recommend to engaged at:
- exacerbations of chronic diseases of internals;
- the increased arterial and intra cranial blood pressure;
- presence of inguinal hernias;
- postinfarctive rehabilitation and some other heart troubles;
- catarrhal diseases, flu, the increased body temperature.
Rules and recommendations
Practicing yoga in house conditions independently, for achievement of the maximum advantage it is necessary to follow elementary rules and the recommendations of experts:
- beginners should not strain excessively;
- it is impossible to assume that breath got off;
- it is necessary to breathe or by the rules ordered pranayamy, or an equal, quiet, silent image, without allowing pauses and convulsive breaths exhalations;
- shoulders need to be held lowered for simplification of stay of lungs and heart in the weakened state, except for the few asanas which order a raising of shoulders;
- it is better to be engaged together, than to one therefore attraction someone from house or friends for joint trainings is desirable.
Learn what directions in yoga happen and in what their differences and also - what yoga will be suitable for a back and vessels, for the person, for weight loss of a stomach and sides, for a back and a backbone, at backbone hernia.
Systems of yoga
The systems of yoga presented are most popular now:
- the Hatha yoga directed on a physical human body which by means of different poses and asanas becomes stronger, becomes healthier and stronger;
- the gyaga-yoga strengthening the spiritual beginning of the person and placing on it emphasis;
- karma yoga, directed to moral improvement of the person which is based on the law expressed by our saying As the call, so the echo;
- Bhakti yoga, which purpose — internal harmony of the person, feeling to them happiness and love.
And in the pranayama consisting only of breathing exercises there are practicians differing both in a type of breathing exercises, and the aims which they pursue.
The most common of them:
- Vradzhana the pranayama representing respiratory gymnastics in the course of walking. She demands the clean air which is not containing dust and exhaust gases of cars. Breaths and exhalations during walking have to be deep, equal, slow and coordinated with a rhythm of steps. Usually the breath is the share of 4 steps, and an exhalation — on 6. And the exhalation should be done to the fullest as differently it will not turn out to make also a full breath.
- Sitali the pranayama which is most successfully promoting a krovoochishcheniye and preventing problems with integuments. After acceptance of a comfortable sitting position it is necessary to round lips, having put out outside the termination of language. After an exhalation of all air which is in lungs by means of a nose, it is necessary to inhale slowly air through cracks between lips and the language termination. After a breath delay within 5 seconds it is necessary then to let out the air by means of a nose. The respiratory gymnastics is carried out for three minutes.
- Surya Bkhedana the pranayama improving digestion and metabolism and calming nervous system. Practice consists in the breaths which are made by means of the right nasal pass and exhalations — by means of left.
- Amkar of a pranayam, the activity of an organism expanding pulmonary volume and stimulating by means of a series of strong breaths and exhalations. At the same time exhalations need to be accompanied with loud sounds: o-au-au-au-au-au and m-m-m-m-mm.
- Sukh purvak the pranayama promoting a conclusion of slags and toxins from an organism, strengthening the system of breath and stimulating activity of a brain. Practice is begun with the most active exhalation then let in air through the left nasal pass, hold breath and then exhaled through the right nasal pass. After that process repeats on the contrary: the breath — by means of the right nasal pass, and exhaled — by means of left. On it one cycle of this practice comes to an end.
Whether you know? The philosophy of yoga means that destruction of harmony between spirit, a body and reason in the person conducts to problems with health therefore recovery requires recovery of this harmony.
The main breathing exercises for beginners
Experts as the most effective and at the same time recommend not really difficult to beginners several practician of gymnastics of breath.
Kapalabkhati — calm of nervous system
By means of this equipment:
- activity of sympathetic nervous system is normalized;
- concentration of attention increases;
- decrease or at all head pains disappear
- functioning of heart, blood vessels, lungs and bronchial tubes improves;
- bodies in an abdominal cavity are actively massed that leads to improvement of a blood-groove in them;
- the organism is exempted from slags and poisons.
For calm of nervous system this exercise is carried out as follows:
- Acceptance of a comfortable sitting position.
- Implementation of several active breaths exhalations.
- Commission of fifty respiratory cycles by means of a stomach.
- Raising of hands on a breath after the previous last exhalation and rocking by a body to the left-to the right then the exhalation follows.
- Active inhalation and pause in breath whenever possible for a minute.
- Lowering of a chin on a breast and tension of a throat crack that creates the so-called throat lock keeping energy.
- Opening of this lock also exhaled.
- After restoration of normal breath it is necessary to make couple more of approaches.
Bkhastrika — at bronchial asthma
Physicians confirmed officially that ancient breathing exercise of a bkhastrik very fruitfully promotes simplification of course of bronchial asthma. It occurs thanks to normalization by means of this breathing exercise of blood and lymphatic streams in walls of a bronchial tree.
Besides, systematic performance of a bkhastrika brings the case of muscles of bronchial tubes into the trained look.
To execute this exercise, follows:
- In a condition of slackness for a minute to track the breath, without making active it in any way.
- After that it is necessary to inhale slowly and deeply and to exhale the same way.
- Then the turn of intensive breath by a stomach comes. A breath exhalation make one cycle of gymnastics. During one approach it is necessary to make dozen cycles.
- After complete recovery of normal breath it is possible to make the following approach.
- The beginner needs gradually to bring the number of approaches to 5, and quantity of cycles — up to 20.
Uddzhay
Experts consider this exercise of respiratory gymnastics general for beginners. It is rather simple performed by, but at the same time is very effective remedy at pulmonary diseases and also diseases of digestive tract and a cardiovascular system, restoring bodies at the level of cages.
During this exercise:
- Filling of lungs air is carried out by means of both nasal passes.
- The stomach slightly is selected that allows to fill with air all pulmonary parts equally.
- After a breath the exhalation is late by means of short circuit of a glottis. Duration of a delay has to provide the subsequent slow and equal exhalation.
- Exhalation is carried out by means of the left nasal pass during which the belt is tightened before the maximum release of a thorax from air.
- For a breath twice less time, than for an exhalation is allowed then the next breath beginning the following cycle follows.
- Throughout one approach about 8 cycles are carried out. Such approaches become usually in the morning and in the evening.
Full yogovsky breath
From this exercise it is necessary to begin to be engaged pranayamy as this exercise gives the chance to the person completely to use all pulmonary volume.
Important! Experts claim that only one development of this practice is capable to improve the state of health of the person considerably.
Full yogovsky breath represents the correct breath structured by means of the predetermined sequence:
- The breath is carried out at first by a stomach, then a breast and in the end a clavicle.
- The exhalation represents the return process — at first a clavicle, then a breast and then a stomach for this reason similar breath is called three-frequency.
- Constant respiratory trainings which are called a dirga of a pranayam it is possible to accustom itself to steadily correct breath
Much of what during the millennia collected yogas by trial and error and at the intuitive level, finds a scientific explanation and confirmation today therefore the number of adherents of yoga around the world grows steadily.