1. Yoga breathing rules
1.1 abdominal breathing
Lying on your back, place one hand about 3 inches below your navel (the fourth finger together); Keep breathing evenly, exhale slowly, and tighten the abdomen inward (toward the spine); Inhale, inhale the air directly into the abdomen, the abdomen bulges outward, the gas sinks into the whole abdomen, and breathe through the nose (to make the breathing more slow and deep, filter the impurities in the air, and make the breath more smooth, so as not to cause stomach inflation).
1.2 chest breathing
Lie on your back, inhale, expand your ribs outward, lift your diaphragm upward, but don’t let your abdomen expand. Instead of abdominal distension, air is directly inhaled into the chest area. During chest breathing, the chest area expands and the abdomen should remain flat; Then, as you inhale deeper, your abdomen will move inward and toward the spine; Exhale, ribs return downward, contract, diaphragm return.
1.3 complete breathing
Lie on your back, empty the air in your abdomen and tighten your abdomen; Slowly inhale, the abdomen bulges out, continue to inhale the chest with the rest of the air, open the ribs at the lifting point, and hold your breath for 1-2 seconds; Exhale, first empty the air in the chest, restore the ribs, then exhale the rest of the air outside the body, tighten the abdomen and restore it.
2. What are the benefits of yoga breathing
The abdominal breathing of yoga breathing is especially healthy. What are the benefits of doing abdominal yoga breathing? First of all, yoga breathing can prevent and cure respiratory diseases. Common respiratory diseases include chronic bronchitis, asthma, emphysema, etc.
The lungs of these patients are in an inelastic and dilated state, affecting their vital capacity. Yoga breathing can gradually increase muscle contractility, facilitate the effective expansion of chest and lung, enhance intercostal muscle vitality, gradually restore its elasticity and lung capacity, so as to achieve the purpose of treating and alleviating the disease.
The pressure of modern people’s life is very great, and insomnia has become the main problem endangering health. Practicing yoga breathing can effectively relieve and relax our body and mind, help us alleviate insomnia, and effectively strengthen our physique.
Some neck pain caused by pressure will be reduced by breathing exercises during yoga. Insomniacs can also use breathing to help them fall asleep. By reducing the breathing rhythm and breathing gently, insomnia symptoms can be alleviated.
Importantly, yoga breathing can promote health and longevity, and it is not a problem to live an extra ten years. An American scholar pointed out in an article: “controlled yoga breathing practice can eliminate fatigue in the brain as soon as possible, regulate the nervous system, and make people relaxed and comfortable.
3. What is the importance of yoga breathing
For hip joint opening – ankle binding, perineum binding, anal lifting, internal suspension maintenance. Exhale, and try to move the upper body forward slowly from the hip, fold it in half downward to relax, and maintain a suspension at the limit of body extension. With breathing, stretch your hip a little.
For the uterus – in the posture of extending the spine forward and folding it in half, consciously focus on the small abdomen. Downward Qi combined with turtle breathing method (deep inhalation, abdomen bulge, and pause for two seconds; exhale, abdomen adduction, and pause for four seconds; after two breaths, deep inhalation, abdomen bulge, and pause slightly; exhale and relax, abdomen relax, regulate breathing, and feel the abdomen), guide Qi and blood downward.
For the spine – open your legs and keep sitting at an angle, with breathing, and swing your spine back and forth. After many exercises, stop, fold your upper body forward in half, extend your spine to the limit, and regulate your breathing. Inhale slowly, push the chest forward, stay away from the navel, lengthen the pelvis and spine, extend the dark force, bind the perineum, and maintain the internal suspension; With the exhalation, relax the perineum, guard the spine and hang.
The right time to practice yoga
1. After getting up in the morning
Just getting up in the morning and practicing yoga for 10 minutes can make people’s minds become clear and energetic all day long. Generally, the yoga pose suitable for morning practice is the Sun Salutation pose. Practicing Sun Salutation can make your body flexible and full of energy after practice.
2. Before lunch
After a day’s work, people are often very tired, so practicing yoga before eating can relieve physical fatigue, and also burn fat, which is helpful for weight loss. Usually, it is appropriate to practice yoga on an empty stomach, which will not cause discomfort.
3. Before going to bed at night
Before going to bed at night, in order to relax and promote sleep, you can practice yoga for 10 minutes. If you feel that your body has strong adaptability, you can also practice more movements to help you slim your abdomen and waist. However, it should be noted that do not practice movements with too much intensity, so as to avoid injury, physical discomfort and affecting sleep.
What should you pay attention to when practicing yoga
There are no special provisions on the diet of practitioners. Half of the stomach can be filled with food, one quarter can be filled with water, and the other quarter can be left empty, that is, don’t eat too full to avoid feeling heavy and lazy.
It is better to be barefoot and wear loose and comfortable so that your body can move freely; It is not suitable to practice on a hard floor or a soft bed. A mat should be laid on the ground during practice; It is advisable to practice in a quiet and well ventilated room.
Indoor air should be fresh and oxygen can be freely inhaled. You can also practice outdoors, but the environment should be pleasant, such as the garden. Don’t practice in the wind, cold or dirty air with smoke smell.
Act according to your ability, don’t be arrogant, move slowly, don’t force suddenly, and don’t deliberately pursue standards. When you stretch to the maximum extent you can bear, you are doing the right thing.
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