How to practice breathing in yoga, how to feel out of breath, and how to practice breathing through yoga?
- I don't feel angry enough, how to practice breathing through yoga?
- Do you really know how to breathe yoga?
I don't feel angry enough, how to practice breathing through yoga?
There are always three ways of yoga breathing: abdominal breathing, chest breathing, and complete breathing.
The way of breathing in each yoga pose is different, and you need to be careful not to hold your breath. If you want to practice breathing, you can try to practice breathing through meditation, and of course you need to prepare an IKU meditation pad to help you meditate better. Progress will also be faster!
The use of breath in yoga practice plays a very important role in the stability of asana. Whether you are new to yoga or a master, you must regard breathing as the most important practice. When our old legs and feet can not move, yoga at that time may only be left with breathing practice. Of course, yoga is all-inclusive and will eventually reach the state of selflessness.
Today, let's discuss why we don't feel angry enough when we practice yoga. In fact, there are many factors. First of all, we don't understand the details of the asana, or these details are not settled in the body. The mind is still thinking about how to complete this asana, so more energy is spent on controlling the details of the asana and ignoring the breath.
Secondly, when we have a certain foundation for asana, we find that there is something wrong with our physical fitness, and physical fitness is not the requirement of asana. Like other sports, we will be tired. There is no good way to keep practicing. As we continue to practice, our physical fitness will gradually improve, and the slow breath will be much better.
Thirdly, we should pay attention to the cultivation of breathing and love in yoga practice or daily life, always pay attention to the important role of diaphragm in breathing and promote the expansion of abdominal cavity and chest cavity. Here, the editor would like to emphasize that there is no correct breathing. Only the way of breathing that is beneficial to us, the choice of chest breathing or abdominal breathing or Wujiayi breathing is our own choice, coupled with the requirements for asana stability. There may be less choice. To practice Ashtanga or flow yoga, it is best to breathe with Ugari and start the abdominal retraction.
If you can't find the feeling of breathing for the time being, it is recommended that you first choose natural breathing when practicing yoga, adjust your mindset, do not worry about deep asana practice, do not struggle with the details of asana, and do not blindly follow the comparison of advanced asana. I believe your yoga state will get better and better. Let's cheer together on the way to yoga!
Practice with abdominal breathing, inhale and exhale, belly bulge out when you inhale, tighten your abdomen when you exhale, feel your belly close to your spine, usually you can lie down and practice, which is a little different from your usual breathing, if you can't keep up with the coach's password, you can use natural breathing and practice for a period of time to keep up.
Feel that there is not enough qi in daily life. If you want to improve it through yoga practice, you can start from two aspects. 1. Practice abdominal breathing. 2. Practice the open shoulder and open chest pose.
1. Practice abdominal breathing. Abdominal breathing is a very important way of breathing. Abdominal breathing can more mobilize the lungs and the edge of the lungs to participate in breathing, increase the amount of oxygen inhaled and increase the volume of lung respiration. Improve respiratory function.
Practice method:
For beginners, it is best to lie on your back. Lie flat on the mat, relax and close your eyes slowly.
When you inhale, you feel the air fill the whole abdomen, the abdomen slowly bulges, and when you exhale, you feel the air in the abdomen is slowly emptied. The abdomen contracts slowly. Try to make the breathing process long, slow and even.
What you need to pay attention to is abdominal breathing, do not practice after meals. Especially when you have enough to eat.
2. Practice shoulder-opening and chest-opening more.
Chest hunchback, will also affect breathing, so that breathing becomes urgent and short, affecting the amount of oxygen inhaled. So usually practice the pose of open shoulder and chest to help to breathe smoothly and improve the situation of insufficient qi.
There are many yoga poses with open shoulders and chest. I would like to introduce one here that can be practiced at ordinary times.
When practicing this action, you can also practice abdominal breathing.
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Do you really know how to breathe yoga?
Let's just say I have some experience!
Inhalation is an active process of respiration and circulation, driven by the movement of the diaphragm and intercostal muscles. When air is inhaled into the lungs, the diaphragm drops, the external intercostal muscles contract, and the ribs and sternum rise. The chest is enlarged, the pressure in the lungs decreases, and air flows in.
The process of inhaling expands the precursors, and the movement of the intercostal muscles opens the chest upward and outward. When the diaphragm moves downward, it compresses the contents of the abdomen and the abdomen expands outward.
Exhalation is a passive process of respiration and circulation. The diaphragm and respiratory muscles relax as you exhale. When inhaling, the elastic tissue of the lung that is stretched suddenly recoil, the pressure in the lung increases, and the air is squeezed out of the lung. Unlike inhalation, the precursor moves inward when exhaling and is prone to collapse.
Breathing changes the shape of the body, and so does exercise. The pose either opens the chest and abdomen or compresses them. At the same time, the shape of the body affects movement and breathing. Because breathing and exercise are naturally linked, they must be skillfully matched in yoga. Correct yoga breathing supports asana and deepens its effect. However, incorrect breathing can inhibit exercise and have a negative effect on the body.
Share a few points to pay attention to when breathing yoga.
1. Open the front of the body as you inhale
As explained, inhaling expands the chest and abdomen. In order to wisely associate inhalation with exercise, any pose before opening the body should be practiced during the inhale. These movements include bending back, raising the head and raising the arm.
The Cobra style is a good example. When you leave the ground in a cobra position, your head is raised, your chest expands, and your abdomen moves downward. Then, inhale to support the action.
two。 Compress the front of the body as you exhale
The act of bending forward tends to compress the front of the body. For example, when you bend forward in the sitting position, the back stretches and the front of the body contracts. This movement and all forward flexions should be practiced on exhalation. Twists and side bends, which limit the expansion of the chest and abdomen, should also be practiced as you exhale.
If you bend, twist, or bend forward as you inhale, your chest and abdomen will expand as you breathe, but contract with exercise. This kind of resistance can be uncomfortable to the body.
3. If apnea occurs after inhalation, do not move
Inhalation has a maximum point, but their effect can be prolonged after temporarily holding breath. This method is sometimes used in yoga.
At the end of the inhale, the chest and abdomen are fully expanded. The body will naturally resist any further exercise. Therefore, when maintaining the asana, stop breathing only after inhaling, not during exercise.
4. You can move only when you stop breathing after exhaling.
Similarly, if apnea occurs, the effect of exhalation can be prolonged. Because the lungs and abdomen are relaxed after exhalation, the body is less resistant to exercise. At this stage of breathing and circulation, flexion is safe.
5. Take a deep breath effortlessly
This is the most golden breathing rule in yoga. Breathing should serve as a guide for all exercises. Once breathing becomes tense or restless, the body is pushed too far. The goal of any pose is to be completely comfortable and relaxed; move and grasp with effortless deep breaths. Only in this way can you benefit from the asana. If the body is in a state of tension and tension and breathing is adversely affected, the purpose of the asana will fail-it is no longer yoga. Be sure to use breathing as a guide.
Breathing is an important part of yoga. I hope these suggestions can help you.
It is important for us to improve our breathing in yoga asanas or breathing exercises (pranayama in Sanskrit). What we know is that when the tension of our auxiliary mechanism decreases, and the diaphragm works as unhindered as possible with its highly efficient shape change ability.
But in addition to breathing the diaphragm, breathing also involves the coordinated movement of the pelvic diaphragm and the vocal cord diaphragm. Today I just want to introduce these coordination movements to you.
The first one is the perineal retractive method.
Yoga practitioners are particularly interested in mula bandha, also known as "perineal tying" (mula means firmly fastening or root, while bandha means tying, bonding, or binding), which is an ascending action in the pelvic floor muscles, which also includes the lower fibers of the deep abdomen.
Mula bandha is the act of moving apana (discharge of solid and liquid waste) upward and fixing the upper attachment of the diaphragm. When you inhale during this retraction, you need to relax the attachment in the upper part of the abdominal wall, allowing the diaphragm to lift the bottom of the chest upward. This ascending action is called uddiyana bandha, also known as "abdominal tying".
It is important to note that the mula bandha does not involve the superficial muscle fibers of the perineum, as they are not efficient lifting muscles of the pelvic floor. They also include anal sphincter and urethral sphincter, which are associated with the downward movement of apana.
Second, the beam stabilization method.
In yoga exercises that coordinate inhale and exhale, all three diaphragms (pelvic diaphragm, respiratory diaphragm and vocal cord diaphragm) are associated with ujjayi (the breath of victory, ud means outflow, and jaya means victory or makes breathing longer and of higher quality.
Ujjayi's valves create a back pressure that runs through the abdominal cavity and chest. In the smooth practice of tandem yoga (arranging or arranging, for example, sun worship) synchronized with breathing, there will be some sustained slow bending and stretching, and this pressure can protect the spine in the process. In yoga terms, these coordinated movements of the diaphragm create more sthira in the body, protecting it from harm by redistributing mechanical stress.
Third, expand the bearing pressure.
When we bend forward, the weight of our torso is controlled by the rear muscles, but at the same time, our bodies instinctively do not accept this extremely bad leverage, which is why we tend to hold our breath in such situations to avoid damaging the structure of our spine.
But if we use the ujjayi valve at the glottis in the same position, it will automatically involve the respiratory muscles. This produces the support of the entire front surface based on a stable body cavity along the spine, giving the body a unified center of gravity, safely supported by the pelvis and legs. This is what is commonly called positive support.
Another effect of moving and supporting the body through this resistance is that heat is generated in the system and can be used in many beneficial ways. These exercises are called brhmana (brh means to increase or expand), which means the accumulation of heat, expansion and strength, as well as the ability to withstand stress. Brhmana is also associated with inhalation, nutrition, prana and chest.
Because the ultimate goal of yoga breathing training is to free the system from habitual, dysfunctional restrictions, the first thing we need to do is to get rid of the idea that there is only one correct way of breathing.
Finally, the harness is very useful for supporting the center of gravity and moving the spine in space. When we pursue langhana, relax and release sukha, we all need to use harness to release the brhmana power of sthira in the system.
Does today's sharing help you? Welcome to forward.