Abdominal breathing is an essential part of yoga.
Breathing is right.
It can not only help us relax, but also help us lose weight! Frequent use of this breathing mode can regulate physical and mental health and expel turbid qi from the body.
In yoga breathing practice, the breathing method we often call pranayama.
Pranayama is composed of two words, “prana” and “yama”.
Prana means energy and life force.
Yama means to regulate and control, which means to let your qi run regularly in your body, which will affect your energy and nervous system.
Today, Xiao Bian has sorted out two methods of breathing practice.
As long as you practice breathing correctly, it can not only reduce your belly, but also help you solve the problems of low back pain and cervical pain.
Don’t doubt it, it is so wonderful! 01 Abdominal breathing • Lie on your back on the cushion, bend your knees with your legs • Put your hands on your abdomen and chest • Now try to close your eyes, inhale and feel your abdomen slowly bulge out • When you exhale, feel your navel inward and look down for the spine • Breath as deep as possible, and fully feel the body Tips: practicing abdominal breathing can not only help the stomach peristalsis, but also massage the psoas muscle, and can also solve the waist pain, Adhering to abdominal breathing for a long time can also strengthen the strength of transverse abdominal muscles and help thin abdomen! Let’s observe the lower abdominal breathing from the side sitting position.
Attention! The shoulders must not be raised with the breath, which is why many people mentioned above can’t breathe.
Long-term breathing with the shoulders can easily cause tension in the shoulders and neck.
02 Diaphragm breathing • Vajra sitting ready, prepare a stretch belt • Put the stretch belt in the middle of the back waist and cross each other forward, hold both ends of the stretch belt with both hands • Inhale, feel the ribs expand outward, the diaphragm drop • Exhale, Feel the rib adduction and the diaphragm rise • At this time, gently stretch the strap with both hands to help the rib adduction more, pay attention not to exert too much force, and apply a little pressure to help Tips: Do you know? Using stretching belt to help practice breathing can also solve rib valgus! At the same time, I also remind you not to shrug your shoulders.
When practicing breathing, you should fully feel the changes in your abdomen and chest! 03 prone practice • Then observe from the back why abdominal breathing can relax the psoas muscle • prone, close your eyes, relax physically and mentally, especially the shoulders • inhale, feel the whole abdomen like a balloon filled with air, even the whole lower back feel the expansion • The direction of the force please pay attention to the green arrow on the picture to exhale, the belly button to find the spine Tips: you must calm down to feel! Modern people are especially easy to be nervous, anxious and emotional! This is also closely related to breathing patterns.
Practice more breathing and bring the spirit of yoga into your daily work and life.
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