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The “pranayama” of yoga is represented by “Pranayama” in Sanskrit, where Prana means “life qi” and ayama means “expansion” (note that it is not yama, which means “control”).
The pranayama of yoga stimulates and massages all internal organs by regularly inhaling and exhaling, as well as consciously holding your breath, so as to awaken the energy hidden in the body (the breath of life) and enable it to be preserved, conditioned and improved.
In the theory of yoga, when people control the life qi, they can then control other energies in the universe.
Although Yoga pranayama has a certain mystery, it is indeed an effective pranayama.
As a physiological instinct, respiration is an unconscious natural rhythm.
In the definition of yoga breathing, common people’s breathing is called “shoulder breathing”, that is, only the upper part of the lung is used for breathing.
Long term use of this way of breathing will cause muscle tension in the chest and shoulders, spinal stiffness, insufficient oxygen supply to the brain, and over time, dizziness, headache and other adverse phenomena will occur.
Correct breathing regulation can increase the intake of oxygen, purify blood, and improve vital capacity and lung function.
It can also enhance the activities of human digestive organs, affect the secretion of endocrine glands, eliminate fatigue, reduce anxiety, and improve mental outlook.
This article will introduce five kinds of yoga pranayama, hoping to be helpful to all Ghans.
01Kapalbhati Holy Light Breathing Method Practice Steps: Inhale naturally, focus on exhaling, exhale quickly and forcefully, at the same time, draw the abdomen inward, and expel the body through the nasal cavity by vibrating the air flow in the abdomen.
Choose the number of times according to the degree of each person.
Don’t force them.
Start with three groups of 20.
Experienced practitioners can gradually increase, for example, 120 times a group, three groups.
02AnolomaViloma Daily and Monthly Breath Regulating Method Practice Steps: Nasal inhalation and exhalation: exhale together through two nostrils, breathe in through the left nostril, hold your breath, breathe out through the right nostril, and then enter right, hold your breath, and breathe out from the left nostril, forming a group.
Patients with hypertension, heart disease and lung disease should not hold their breath.
The proportion of inspiration, breath holding and exhalation: beginners: 1:0:2 (no breath holding) 12 groups, those who have practiced for a period of time 1:1:2 (8 groups), and those who have mastered well 1:2:2 (6 groups).
Note: pranayama exercises are very accurate, and incorrect ones are very dangerous and harmful to the body.
Therefore, please do not force.
It is recommended to find an experienced teacher to study deeply, and use a metronome to measure the time of breathing, so as to avoid wrong counting by feeling).
03 Surya Bhedana Pranayama solar pranayama+Sheetaipnayama cool pranayama are a pair, which are balanced with each other, so if you want to practice, practice together.
Breathing in the sun: Practice steps: breathe right, hold your breath, and vomit left.
Proportions: 1:0:2 (10 groups for beginners), 1:1:2 (8 groups for experienced practitioners), 1:2:2 (6 groups for skilled practitioners).
Cool breath regulation method: practice steps: (A rolling tongue inspires or B teeth inspires) exhale through two nostrils, open the mouth, then roll the tongue (or lower teeth wrap the upper teeth, inhale through the teeth), inhale through the mouth, hold the breath, and exhale through the nose.
The proportion and times of your sun breathing should be the same.
04Ujjiayi breathing practice steps: Step 1: close the mouth, inhale slowly with both nostrils, contract the throat, close some glottis, and when done correctly, you will hear a sound like “Sa”.
Step 2: Still close your mouth, exhale slowly through your two nostrils, contract your throat, and close some glottis.
When you do it correctly, you will hear a sound like “ha”.
The ratio of inhalation to respiration was 1:2 without breath holding in 10 groups.
If it is evening practice, the precautions (before dinner) are not to practice: Holy Light breathing, practice: Ugayi breathing well.
Before doing breath regulation in the evening, you can do head handstand, shoulder handstand and breath regulation.
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