Yoga in the narrow sense of words is one of the main philosophical schools of Hinduism. In fact, it is a collection of physical, spiritual and psychological practices. Due to the effectiveness of yoga, even a shallow immersion in these practices can significantly improve the quality of life.
One of the key points in yoga practice is proper breathing. Without it, yoga turns into a complex of physical exercises, which are quite dangerous if performed incorrectly. At first it is necessary to pay maximum attention to breathing. It should be noted that if you do not have time for a full-fledged lesson, you can replace it only with breathing exercises, which can be performed during the day in free minutes. Breathing exercises help develop the respiratory muscles, expand the chest, activate metabolism and, if performed regularly, can cure some metabolic diseases such as oxalaturia, overweight or atherosclerosis.
The word "yooga" comes from the Sanskrit word "yoj" or "yuj", which means "harness", "unity", "restraint".
Medical restrictions for aspiring yogis
Before you start doing breathing exercises, make sure that you do not have the following health problems:
- organic lesions of the heart;
- head injuries and their consequences;
- brain inflammation and its consequences;
- blood diseases (thrombosis, leukemia, thrombophlebitis, disturbed acid-base balance);
- increased intracranial pressure;
- defects of the diaphragm;
- pneumonia;
- acute inflammation of internal organs.
Breathing exercises should not be performed after thoracic and abdominal operations, at least until the disappearance of adhesions, as well as during acute neurotic conditions and vegetative-vascular dystonia. You should not practice yoga when you are very tired, with a high temperature, during heavy and painful periods and when overheated. For pregnant women before the second month of pregnancy, these exercises are also contraindicated.
Basic breathing techniques of yogis
Cleansing breath
This is a basic exercise that is performed to clear the airways or, if necessary, restore an interrupted breathing rhythm.
1. Stand up straight with your arms at your sides, feet about shoulder width apart.
2. Draw as much air as possible into your lungs.
3. Without holding your breath, exhale little by little, with sharp jerks, stretching your lips in a semblance of a smile. Don't puff out your cheeks. During exhalation, the body should be as tense as possible - the palms are clenched into fists, the legs are straightened, the body is tucked up.
4. Repeat the cycle until breathing is fully restored.
Holding your breath
1. Stand up straight.
2. Breathe in as deeply as possible, feel the lungs expand.
3. Hold your breath for as long as possible.
4. Open your mouth and breathe out firmly with pressure.
5. Perform "cleansing breath".
In yogic practice, it is believed that holding the breath helps the entire body - from the digestive system to the nervous system. Regular exercise can completely transform the body, make it healthy. Yogis consider the treatment of holding the breath to be a panacea.
Lung activation
1. Stand up straight with your arms at your sides.
2. Take a very deep and slow breath.
3. When there is a feeling of fullness in the lungs, hold your breath and begin to gently tap on your chest with your open palms.
4. On a long exhale, pat your chest with your fingertips.
5. Perform "cleansing breath".
This is a very effective technique for activating oxygen-scavenging cells, but must be done very carefully. At the first sign of dizziness, you should immediately finish the exercise and rest.
Exercise to improve circulation
1. Stand up straight.
2. Take a very deep breath and hold your breath.
3. Lean forward slightly, grasping the ends of the cane or gymnastic stick in both hands.
4. Gradually squeeze the stick harder and harder.
5. Slowly straighten up, exhaling air, reduce the force of compression of the stick.
6. Repeat the exercise several times.
7. Perform "cleansing breath".
This exercise, if performed regularly, acts as a treatment for hypo- and hypertension, improves blood circulation and tones the body. It can be done with an imaginary stick - imagining it and putting power into an imaginary contraction.
Yoga was first mentioned in the Rig Veda, an Indo-Iranian monument of Indian literature, which, according to rough estimates, is from three to almost four thousand years old.
Yoga is truly a unique phenomenon. Even its respiratory component has a strong effect on the body and changes it. If you add to breathing the regular performance of at least the simplest asanas, the effect can be phenomenal.
