Practice yoga, starting with breathing
----Learn yoga from scratch series----- 001: Is it suitable for me to practice yoga 002: What kind of yoga is suitable for me 003: Is it good to study yoga at home 004: How to choose a yoga venue and trainer 005: How to buy yoga supplies 006: Things to know before practicing yoga 007: Yoga practice, starting with breathing 008: Warm up, prelude to yoga practice 009:3 Steps and 8 Points of Yoga Practice 010: Must read for entry: Basic sitting posture of yoga 011: Yoga posture: Learn to talk to your body
The breathing of yoga is an important part of yoga practice and the key to whether yoga practice can receive benefits. Breathing is the link between people and the physiology and spirit. Correct yoga practice must start with the practice of breathing and should not start with the asana method. The following is a comprehensive and basic explanation of the breathing of yoga that many friends ask to understand.
No. 1. Inhaling in means to gain the energy of the universe. It purifies the body and mind and guides people to achieve reality. It combines infinite spirituality with limited physiology. Just like quietly smelling the fragrance of flowers, inhale the "breath" of life as gently and slowly as possible and spread it throughout your body. Consciousness guides how the breath distributes the inhaled breath through relevant channels to cells throughout the body. The role of consciousness is to connect the inner self with the breath and body.
No2. Exhale The so-called exhalation is to expel impure air (carbon dioxide) from the body. When exhaling, consciously lift your upper chest and slowly and rhythmically expel the air. Pay close attention to the rhythm of your breathing. You should breathe and breathe like a spider does not come and go and weave a web step by step. The purpose of yoga breathing is to remove imbalances and obstacles in breathing and blood pressure, eliminate irritability, stop your unique thoughts and hobbies, and liberate yourself from obsession. No. 3. There are two types of holding your breath, namely, holding your breath after exhalation and holding your breath after inhaling. Suppression of consciousness through the sensory organs and sensory organs allows consciousness to be concentrated on the spiritual foundation, the starting point of consciousness. Breath-holding will calm down the practitioner's body, emotion and spirit. Don't hold your breath and put tension on your brain, nerves and body. The purpose of breath-holding is to revitalize the nervous system, so it must be done while the brain is relaxed.
The breathing of yoga is an important part of yoga practice and the key to whether yoga practice can receive benefits. Breathing is the link between people and the physiology and spirit. Correct yoga practice must start with the practice of breathing and should not start with the asana method. The following is a comprehensive and basic explanation of the breathing of yoga that many friends ask to understand.
No. 1. Chest breathing method When you inhale slowly, inhale air into the chest area, expand the sternum and ribs outward, and the abdomen should remain flat. As you inhale deeply, your abdomen should tighten inward. When exhaling, slowly expel the turbid air in the lungs out of the body, and return your ribs and chest to their original position.
No2. When inhaling with abdominal breathing, use your nose to slowly and deeply inhale fresh air into the bottom of your lungs. As the inhalation volume deepens, the diaphragm between the chest and abdomen descends, and the abdominal internal organs move downward., the lower abdomen will slowly bulge like a balloon. When exhaling, the abdomen tightens inward and towards the spine, and the diaphragm naturally rises, completely expelling the turbid air in the lungs from the body, and the internal organs return to their original position.
No. 3. Complete breathing is a correct and natural breathing that combines chest breathing and abdominal breathing. When inhaling gently, first inhale air into the bottom of the lungs, the abdominal area rises, and then air fills the middle and upper parts of the lungs. At this time, it is the transition from abdominal breathing to chest breathing. When you have inhaled the maximum capacity of both lungs, you will notice that the abdominal wall and lower ribs are pushed outward, and there is only a slight movement in your chest. Exhale, in reverse order, first relaxing the chest, then relaxing the abdomen, exhaling as much air as possible, then deliberately tightening the abdominal muscles inward and gently contracting the lungs.
Q1. When to inhale and exhale during yoga practice?
One of the most common problems encountered by beginners to yoga is that they often have trouble knowing when to inhale? When should I exhale? I often follow the teacher's command and pay attention to whether I have done wrong movements and whether I have breathed correctly, making myself confused. Yoga wise men believe that breathing in asana is very natural like our normal breathing and spitting. Not only should we not hold our breath, but the length will also be adjusted due to different conditions. For beginners, it is not easy to just remember the key points of the postures method. It would be good to notice that you breathe as you breathe.
Q2. How to focus and observe your breathing?
It is difficult for beginners to maintain breathing and meditation for more than an hour, which shows that it is very difficult to control your body and mind. It is common that most people have thoughts wandering around when practicing meditation and breathing. In fact, the method is not difficult. First of all, at the beginning of the practice, you can observe your breathing at different times throughout the day, even for 1 minute or less. As long as you start doing it, you will notice changes. You observe every day and make your observations daily.
Q3. What are the benefits of proper breathing in yoga?
Yoga's complete breathing method not only provides a large amount of oxygen, but also promotes the oxygen content of the blood, and the blood will be purified. At the same time, the body's lung tissue will become stronger, which in turn increases the body's resistance to colds, bronchitis, asthma and other respiratory problems. Even your physical vitality and physical strength will increase significantly. Of course, it will also make your entire complexion more rosy and become clearer on the spiritual level.
Q4. Can abdominal breathing play a role in weight loss and waist reduction?
Abdominal breathing helps tighten the transverse abdominis muscles, and long-term persistence can reduce excess fat in the waist and abdomen. Abdominal breathing is advocated in yoga, also because yoga breathing methods such as abdominal and chest breathing can affect the human brain nerves 'control of people's desire to ingest food and prevent excessive eating, especially those with greasy foods and fatty meat food. Therefore, MM who wants to lose weight may wish to try to change her breathing habits.
