Basic Law of Yoga Breathing Warm Body Rest

Yoga has become a popular craze around the world. It is not only a kind of exercise for health preservation and fitness, but also a philosophical theory. Simply put, yoga is a law of cultivation that harmonizes the body and mind composed of breathing method, asana method and rest and meditation method. Through deep breathing, stretching of limbs, rest, relaxation, and balance, the calm mind can return to the purity of infancy, explore the potential of the body, and develop health. Therefore, the first basic law to practice yoga is the breathing method.

According to yoga's "breathing philosophy", if we can breathe completely, we can try our best to absorb "prana", which can control the body and increase the spirit. It is called vital essence. In other words, it is to inject vitality into the body as it is, so that the body can rejuvenate and fully generate energy. Specifically, practicing yoga and complete breathing method can start to be young and not old!

The breathing techniques of yoga, except for special circumstances, are usually performed with the nostrils, because "the breather is the breath that enters and exits through the nostrils." Breathing is the vitality of human beings, and the qi in the abdomen is connected with the qi of heaven and earth. In order to keep the qi in the abdomen fresh, it should always enter through the nostrils." The key point of inhaling air through nostrils is that when the inhaled air passes through nostrils, it can properly regulate moisture and temperature and have filtering and sterilizing effects. If you inhale air through your mouth, it will easily send unfiltered bacteria in the air into your body, causing counter-effects. Therefore, I would like to remind you here that breathing through your mouth is inappropriate practice, and you must pay special attention.

If you can breathe completely every day, the tissues in your body will easily rejuvenate and remain young forever!

Location of Dantian: About three fingers wide below the navel

When lying down and practicing full breathing:

1. Open your legs about 30 centimeters

2. Easily place your hands next to your hips, with your palms facing up

While sitting and practicing full breathing:

1. Cross your legs in the most comfortable position

2. Straight back

3. Connect your thumb and index finger to form a circle, straighten the other three fingers and place them on your knees

Inhalation: Qi is inhaled through the nasal cavity and feels it goes through the throat, trachea, lungs, and chest to reach the Dantian. It can stimulate the sympathetic nerve and cause blood vessels and glands to contract.

Exhalation: It feels like pushing the qi in the dantian upwards and out from the dantian, chest, lungs, trachea, throat, and nasal cavity. Relax the whole body, which can stimulate the parasympathetic nerves and relax the blood vessels and glands (Note: Gently inhale when inhaling, spit slowly when exhaling, shorten when exhaling, and longer when exhaling).

Stop: Stop breathing. When breathing air into the dantian or exhaling it out, hold your breath, shrink your abdomen, retract your anus, and pinch your buttocks. Women should also close your yin, which can stabilize your emotions and strengthen your physical strength.

Regulate breathing: That is, inhale once, exhale again, and then inhale and exhale repeatedly, mainly to adjust the individual's breathing rules.

The second is the warm-up method. All exercise is not suitable for hair-trigger, so it is important to warm your body before exercising.

Yoga may seem soft and gentle, but in fact, during the process of stretching and stretching, the body consumes a lot of heat, so it must be implemented in accordance with a step-by-step rule, that is, enough warm-up exercise must be done. When formally practicing yoga movements, the body's bones and muscles will not be injured due to rigidity.

Neck warm-up:

Put your hands on your hips, straighten your back, and put your legs together. Gently bend your head forward, lean back, turn to the left, and turn to the right. Then turn it around 4 times from front → left → back → right, and then turn it around 4 times from front → right → back → left (the shoulders and neck naturally relax when rotating).

Warm up shoulders:

Stand straight, legs close together, right hand hangs naturally, left hand easily on left shoulder, turn 4 times from front to back, and then 4 times from back to front. Change your left hand to hang naturally, place your right hand easily on your right shoulder, turn 4 times from front to back, and then 4 times from back to front.

Warm up chest and back:

Put your hands on your hips, put your legs together, and retract your head, neck and shoulders forward to bend your back tightly. Then expand your chest and lean back, relax your neck, and put your elbows back as far as possible to expand your chest. Repeat the practice 4 times as before contraction and after expansion.

Whole body warm-up:

Stand straight, legs close together, fingers crossed, and lift up, tiptoe high, and stretch your body as high as possible. Repeat this exercise 3 times.

Twist warm-up:

Open your feet at shoulder width, intersect your fingers on your chest, and open your elbows at chest height. Twist to the left and back (keeping your back straight), then to the right and back.

Turn your hips to warm up:

Put your hands on your hips, open your feet to shoulder width, slowly turn your hips from left to right 4 times (straighten your knees), and then slowly turn it 4 times from right to left.

Warm up:

Naturally swing your hands back more than 10 times.

Kick to warm up:

Stand straight, hands akimbo, kick forward with your left leg 10 times, and then change your right leg to kick forward 10 times.

The third is the rest method. Yoga movements emphasize gradual progress, concentration of consciousness, improvement of breathing potential, correct posture adjustment, balance the functions of various parts of the body, enhance the elasticity of joints and ligaments, strengthen muscle strength, promote blood circulation in the body, and practice in a gentle way to achieve the unity of body and mind. realm. When you complete a pose, in order to fully absorb the above yoga effects and fully replenish energy, you must complete the rest before the end of each practice.

The rest method can be carried out in the corpse spreading style

Corpse spreading stance (corpse spreading and relaxing): Lie flat on the ground, relax the whole body without exerting force, and practice dantian breathing and recuperation. After performing each stretching or twisting yoga movement, you should do this to relax so that your joints, muscles, and organs can be completely rested. (Internship Editor: Wu Jinyu)