(click to learn by audio) pictures of yoga and weight loss yoga come from Baidu ◇ ◇ ◇ ◇ ◇ ◇ ◇ * why do I feel sore and nervous in my neck and shoulders when I breathe? Incorrect inhaling makes us shrug and feel nervous.
You can choose abdominal breathing.
Add a shoulder movement to your breathing.
Inhale with your shoulders up until you shrug, and exhale with your shoulders up and down.
Move slowly, and realize that the body is more and more relaxed after each exhalation.
After 5 consecutive times, you will no longer wrap around your shoulders, continue to breathe in an abdominal manner, and put your attention on your abdomen.
The correct breathing principle of Yoga 1: keep inhaling, contracting and exhaling when turning.
For example, when two hands are stretched upward, they cooperate with the inhalation to fully extend the body; Exhale when the body bends down to the ground, allowing the body to fold fully.
Principle 2: emphasize the posture method of a certain part.
When the posture stays, cooperate with several deep breaths.
For example, when doing the downward dog pose, push your hips to the top, and hold your hands and feet on the ground.
From the side, this pose looks like a triangle.
At this time, take four deep breaths here to strengthen and stretch the muscle lines of the back and legs.
Principle 3: breathe faster in difficult movements, and breathe deeper in balanced postures.
If the shoulder standing is compared with the tree standing, of course, the shoulder standing breathing will be faster, and the tree breathing can be more gentle.
The principle of abdominal breathing first of all, the air in and out of our lungs mainly depends on the contraction and relaxation of the muscles around the lungs and the shape of our thorax.
Between our ribs, between the ribs and the sternum, the intercostal muscles, the diaphragm and the abdominal muscles can open and tighten.
When the ribs open, gas enters our lungs, and when the ribs tighten, gas exits our lungs.
When the ribs are opened and the diaphragm is lowered, the volume of the entire chest cavity increases, and the air pressure is less than the external environment.
At this time, the air will easily enter our lungs.
On the contrary, the diaphragm rises, the rib space shrinks, the volume of the entire chest becomes smaller, and the gas will be discharged from the lungs.
Practice: sit comfortably, relax and breathe for several groups first, and let your mind settle down.
Then cross your fingers and turn your palms over your head.
Hold this position for a deep breath.
Observe here that when you inhale deeply, the lower ribs open outward first.
Notice the diaphragm carefully, and we will feel that when you continue to inhale, there seems to be a layer of membrane sinking in your stomach, so that the volume of your chest continues to expand to allow more air to enter.
When you exhale, pull in your stomach and ribs.
At this time, you will feel a force pushing your spine upward, which is actually the force brought about by the rising diaphragm…