How to breathe when doing yoga and how to breathe when doing yoga meditation?
How do you breathe during yoga meditation?
When you don't pay attention to breathing, breathing exists, so now you meditate and pay attention to breathing. The only change is that breathing becomes the focus of attention, and there is no change in other places. Since there is no need to disturb breathing, it is still dominated by the central nervous system.
Focus on breathing, refers to the perception of breathing, just like a painting in the hotel lobby. I didn't care about it before, but now I noticed it. Is there any change for this painting? It's still here, just like before, it's not it, it's a hotel guest. For breathing, you pay attention to breathing when you meditate, and this attention is also the guest who looks at the painting. In that case, just be a quiet guest watching to breathe. Not bothering is the best way.
This is the most difficult thing not to disturb. It is not in line with the general habit to pay attention to but have nothing to do with yourself. this is the source of the uncomfortable feeling of breathing in meditation.
On the one hand, it is stipulated that the breathing should not be disturbed, and the breathing should be free. On the one hand, I want to control. This is contradictory. This is a difficult point in meditation, but it is difficult to feel at home.
How to achieve non-intervention, change existing habits and cultivate new habits?
1. To realize that it is right not to interfere with breathing, this concept should be established, otherwise, you will not know if you have made a mistake, and the harder you work on the wrong road, it will be futile.
2. Meditate when you are clear-headed, but not when your body is tired. The spirit is enough to help you stay awake and it's easy to find yourself interfering with breathing. This is very important, the mind is dizzy, do not know what they are doing, sitting there knowing nothing, or mind wandering all over the world, how can you feel breathing?
3. if you are distracted, don't be tough, just slowly move back to your attention to breathing, don't get angry, don't blame yourself, keep peace of mind, be tough and patient. If you work hard for a long time, the old habits will no longer work.
4. it is not the end of meditation. It is best to take notes and think about what you are doing when you review and reflect in time. The process of thinking helps to strengthen the correct way of paying attention to breathing. Just like an athlete thinking about the process of the game before the game, it helps to get good results.
There are no shortcuts to meditation. You can become proficient by thinking, practicing, thinking and practicing again and again.
In yoga, whether it is meditation or other methods of practice, breathing is very important. I believe that many little sisters will have such a situation when practicing yoga, that is, every time we finish a pose of yoga, we are all out of breath. In fact, if you observe carefully, you will find that those yoga gods who practice yoga will not be too tired to be out of breath, so what is the difference between us and the great god? Yes, the only difference is the way you breathe when you practice asanas.
1. Standing backbend
In yoga breathing, generally speaking, there are three ways of breathing, the first is normal uniform breathing, which we call physiological breathing, the second is called chest breathing, and the third is called abdominal breathing.
Notes for the activity:
After ■ 's upper body bends backward, it should join the hip muscles and lift the hip muscles upward.
The toe of ■ 's right foot should be hard, so that the heel should be lifted up.
■ 's left foot is on the ground, and the heel should push forward and kick up.
two。 Flat plate support type
The second way of breathing is chest breathing. generally speaking, we can use chest breathing as a way of breathing when we practice the "flat support" asana.
Notes for the activity:
■ first of all, the buttocks should be held up smoothly and facing the ceiling.
The arm muscles of ■ 's hands should be parallel to the palms of both hands.
■ 's shoulders should be on a horizontal line, and his eyes should look slightly forward.
3. Head and elbow handstand
The third way of breathing is abdominal breathing, which is very practical and applicable in yoga asanas. Many asanas can use this way of breathing, such as "handstand", which is very suitable for this method of breathing.
Notes for the activity:
■ 's shoulders are on a horizontal line, and after the handstand, the legs tilt slightly toward the front.
■ hands and elbows should be pushed down, neck joints should be consistent with the spine as far as possible, and shoulders should not be exerted or tilted outward.
4. Horseback riding variant
When practicing the equestrian pose, we can use abdominal breathing as a way of breathing, practicing this pose, mainly practicing the thigh and calf muscles of the legs, and we can rotate the legs.
Notes for the activity:
■ puts his right leg in front of his body, with his knee parallel to his belly button.
The ■ caudal vertebrae should be extended downward, the hip muscles should be placed smoothly, and the eyes should look forward.
5. Ship type transformation
Now everyone follow your partner to practice the boat pose, this pose can exercise everyone's hip muscles very well, if you practice for a long time, you can trim the shape of the buttocks.
Notes for the activity:
■, the palms of both hands should be parallel to the calves, and the palms of both hands should be opposite.
■ 's calves should be parallel to the ground, and his eyes should stare at the heels after completing the pose.
6. One-word horse style
Many little sisters are not satisfied with their flexibility. If you are not satisfied with their flexibility, your partner recommends that you practice the pose of "one-word horse", which also has a good effect on abdominal muscles.
Notes for the activity:
■ 's upper torso leans forward, and the body's center of gravity moves forward slightly.
■ 's spine should be stretched upward, and the spine should be raised as much as possible, and the hip muscles should still be kept square.
There are three kinds of asanas, which almost include most of the yoga asanas. In addition, if you don't breathe correctly, we will become very tired to practice yoga, so if you want to practice yoga perfectly, you must first learn to practice breathing.
When making gas, the shoulders should be raised, the arms should be straightened, and the hands should be placed on the bones (except the hands are too long or too short). As soon as the arms are straightened, the shoulders will be lifted naturally, and the internal organs will naturally open, and the qi will pass through. Therefore, this position must be used.
Next, when inhaling through the nose, the lower abdomen naturally shrinks inward, and when the air is full, you can no longer inhale, then exhale. The inhalation time is thin, long and slow. When released, it is rough, short and urgent. When you do this over and over again, when you are full of breath, you will not want to do it, and then you will not think about it any more. then you will change from gas to breath, and your state of mind will naturally calm down. You will feel the subtle breathing of your nose, the mind and breath will not be separated, you will inhale until you inhale and exhale, you know how to exhale, when you inhale, you know how to warm, and when you inhale, you know that you are cold.
Ideas and breath are always the same, can not leave, if there is a thought does not feel the breath, it is already delusional. Slowly practice like this, really to a thought, the mind is really one, the practice of esoteric Buddhism is called "the unity of mind and wind", "the unity of mind and wind, that is, the mind is at ease."
Extended data:
Meditation is a way of keeping fit and keeping fit. Close your eyes, sit on your lap, adjust your breath, put your hands in a certain position, and don't want anything. Meditation is also known as "sitting" and "sitting". The basic practice of Taoism. In Buddhism, it is called "meditation" or "meditation" is a kind of compulsory Zen Buddhism. Optical disc is divided into natural optical disc and double optical disc, single optical disc. Meditation can not only promote and prolong life, but also open up wisdom and wisdom.
In the cultivation of Chinese martial arts, meditation is also a way to cultivate inner strength, protect the soul and enhance intention. Meditation is characterized by "quiet", "long-term fixation, and long-term exercise exhaustion". Therefore, after meditation, you should exercise your muscles and muscles, such as punching, sword dancing, kicking, self-massage, etc., in order to achieve "dynamic and dynamic integration".
When you are in your seat, you will use the King Kong method, that is, your lips will move slightly without talking. Because of sadness, sadness, meditation on blood. When we practice the law, we must first pay attention to the body, do not destroy the body. Therefore, we must protect our bodies through meditation and practice. But when you sit on a seed and your heart is restless, you can't sit still, or when you sit until you fall asleep and dream, you have to sing a mantra and get rid of those confused delusions and Sandmen. When this is not the case, I still use the King Kong method to control the spell.
Most people think that yoga is a posture and practice that makes the body more flexible and strong. But what many people don't know is that meditation and breathing are important parts of yoga.
Meditation is a way to achieve peace, serenity and concentration. It trains your brain to slow down, relax, and stay positive. Meditating for a few minutes a day can help you focus, keep your balance, and control yourself better-even when you're not really meditating.
Try these breathing exercises:
Abdominal breathing method
Sit in a comfortable position with one hand on your abdomen.
Shut up, relax your chin and inhale through your nose.
When you inhale, let your abdomen expand. Imagine that your lower lungs are filled first, and then the rest of your lungs begin to swell.
As you exhale slowly, imagine the air coming out of your lungs, flattening your abdomen.
Do this 3-5 times.
Alternate nostril breathing
This breathing technique can help you feel more balanced and calm:
Sit in a comfortable position.
Put your right thumb on your right nostril. Put your index finger and middle finger away and get out of the way.
Gently press your right thumb on your right nostril, slowly exhale through your left nostril, and count to 5.
Keep your right thumb in your right nostril, inhale slowly through your left nostril and count to 5.
Lift your thumb, press your left nostril with your ring finger, and exhale 5 times through your right nostril.
Then inhale through the right nostril and slowly count to 5.
Put your thumb back on your right nostril. Lift the ring finger from the left nostril and repeat the process-exhale 5 times through the left nostril and inhale 5 times through the left nostril.
Continue this pattern (exhale, inhale, change sides) in three order.
Thank you for inviting me. I'm sure many meditators want to know this question. According to my own experience, when my thoughts are basically put down, of course, it is best to be able to put them all. At this time, the state I am in is maintained. Do not care too much about breathing, do not keep it with your mind, and do not strive to continue. At this time, your heart will be quite soft, that is to say, without effort, without gas, without intention, at this time you have a sense of supervision, and you are supervising and reviewing both physically and mentally. When you find that there are any changes, try to keep motionless, unchanged, this way, your breathing will be smooth and smooth, a lot of slender, just keep going!
Huilan yoga breathing?
1. Stand, sit or lie with your back straight. Put your hands on your stomach. Exhale thoroughly and adduct the abdomen. Now inhale and let your abdomen expand slightly.
2. Continue to inhale and let the lower part of the ribs expand.
3. Inhale fully and let the chest expand. The breath reached the collarbone.
4. Exhale in the opposite order: first relax the upper part of the chest, then the middle part of the chest, and gently retract the lower abdomen when you are out of breath. There is no time limit to repeat this breath.
What is yoga?
It is a kind of exercise, mainly for the purpose of shaping and beautifying the body.
Yoga recommends that you use the second-generation mattress as soon as possible, that is, the mattress with your head held high. It can also be used for body building, stretching, or for the first generation of old-fashioned mattresses. Please refer to.
The real meaning of yoga is to make people self-cultivation, exercise flexibility, improve physical quality, and then there may be weight loss and part of the role of anti-aging. Yoga, which originated in ancient India, is one of the six philosophical schools in ancient India, exploring the truth and method of "the unity of the Vatican and the self". What modern people call yoga is mainly a series of methods of self-cultivation and mental cultivation. Yoga is based on ancient Indian philosophy. For thousands of years, psychological, physical and spiritual precepts have become an important part of Indian culture. Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual ability. it is a way of exercise to achieve the harmony of body, mind and spirit. including posture, breath, meditation, etc., in order to achieve the unity of body and mind.
Yoga boat breathing?
. Sit upright cushion surface, legs forward and straight, hands on the side of the palm to support the ground (walking stick), back straight, spine extended upward. Bend your knees and close your heels to your hips.
two。 Spread your arms forward and hold them flat, palms facing each other, close to your knees. As you inhale, lift your calves off the ground and keep them parallel to the ground, with your legs 90 degrees. Keep your abdomen in and your back still straight.
3. As you exhale, the ventral core exerts its strength and try to straighten your legs, with your body and legs in a V shape. The back is still straight. Take 5 deep and slow breaths.
4. As you inhale, drop your arms and legs, bend your knees, and relax with your hands around your knees.