Thank you for meeting me, you and Iyengar! When we are in a bottleneck period, we often become anxious, frustrated or even unmotivated.
What should I do? Pranayama is the science of yoga breathing.
Breath regulation is a natural extension of body exercises.
In breath regulation, the parasympathetic nervous system plays a role, enabling the body to rest and repair.
At the same time, slow breathing rate can also enhance the function of the heart.
The four elements of pranayama.
pranayama needs to master the four aspects of breathing, namely: inspiration; Hold your breath; exhale; to draw breath.
Usually, when learning to regulate breath at the beginning, you need to learn how to exhale correctly.
After mastering the techniques of exhaling, the inspiration will become more powerful.
Practice how to hold your breath after inhaling, and finally practice holding your breath.
The following is a detailed introduction to some methods of breath regulation.
However, it should be noted that you should not be eager to achieve success in practice, and you need to use patience and wisdom to make progress.
1.
Laryngeal breathing refers to letting air slowly pass through the glottis at the top of the trachea when breathing, so that soft sounds can be heard.
This sound is continuous when exhaling and inhaling.
This method is conducive to thinking and helps us shift our attention from the external things to the internal world of thoughts.
Exercise method: inhale 4 times.
Exhale 4 times.
Repeat 10 groups according to the above breathing practice.
2.
Clearing the meridians and regulating breath, nasal alternate breathing can balance our left and right brains, calm and concentrate our thoughts, and is also beneficial to the blood circulation system, respiratory system and temperature regulation system.
At the same time, it can also release the pressure accumulated for a long time.
Practice method: exhale to empty the air in the lungs, block the right nasal cavity with the thumb of the right hand, inhale the left nasal cavity for 4 times, and hold the breath for 2 times.
Block the left nasal cavity with the ring finger of the right hand, exhale 4 times and hold your breath 2 times in the right nasal cavity.
Inhale twice and hold breath twice in the right nasal cavity.
Block the right nasal cavity with the thumb of the right hand.
Exhale 4 times and hold your breath 2 times in the left nasal cavity.
Repeat the above breathing exercise for 8 groups.
3.
The bellows breathing method fire breathing method can effectively open the respiratory tract, thereby improving the respiratory system that breathes through the nasal cavity.
It can strengthen the diaphragm, stimulate the heart, enhance blood circulation, relax the brain and stimulate the circulation of cerebrospinal fluid, help clear sinus mucus, and help prevent influenza and other respiratory diseases.
During the exercise, the body should be stable.
Except for the lungs, diaphragm and abdomen, the rest of the body should remain still and try to relax the face.
Practice method: Breathe quickly with your nose in 60 seconds, and let your abdomen bulge and relax with your breath.
At the same time, increase the inhalation and exhalation.
Pay attention to your chest and lungs.
If you feel dizzy, slow down your breathing.
There are many postures that can be selected for breath regulation exercises, including sitting and lying postures.
All postures can make the body stretch and bring more space for breathing, so you can choose different postures according to your own situation.
Persisting in yoga is the best way to love your body! When you walk on the yoga mat, I hope you sweat like rain and walk down the yoga mat.
I hope you are beautiful and stick to yoga to shape yourself.
The years will come for you.
Come on, Aijia health preservation will always accompany you.
Yoga is not only an hour on the mat, but also 23 hours in life.
Bringing the state of yoga on the mat to life is really living with Aijia…
