Breathing Exercises

1. Stand up straight, pull the hands forward. A deep breath and delay his hands apart and down several times. Hands deleted vigorously exhale mouth open. 

2. Stand up straight. Hands forward. Breath: the delay waving like a windmill. Vigorous exhale mouth open. 

3. Stand up straight. Get yourself a shoulder ends of his fingers. At a delay of inspiration to connect elbows to the chest and spreading out a few times. Vigorous exhale through the open mouth wide 

4.Vstat straight. Breathe three energetic steps. In the first third to pull out his hands, the second - in the side at shoulder level, at the third - up. With the strength to breathe out, open his mouth wide. 

5. Stand up straight. Breathe in, climb on their toes. Hold your breath, standing on tiptoe. Slow exhale through the nose, down on the heel. 

6. Stand up straight. Inspiratory rise on toes, exhale - squat. Then stand up.

Deep Breath

Whether you ever serious attention to breathing, this most important of all functions of the body? Have you ever thought that the most important of our physical and mental ailments due to the fact that we have not breathe. 

Life and breath - synonyms. Life is breath and lack of it - death. We live up to as long as we breathe, and breathe as long as we live. Whether awake or asleep, we never stop breathing. Without food you can live weeks or even months, without water for days but without air can not exist even a few minutes. The air - the most important breeding ground for the blood, which in turn nourishes the cells, muscles, glands and all organs. Condition of skin, bones, teeth, hair and nails depends on the state of the circulatory system. All the activities of the body from digestion to the creative thinking depend on oxygen supply. And yet we are all with complete indifference to treat breathing and absolutely do not pay attention to him. How many of you think that in the morning to do a deep breath? But this is much more important than the bath or even breakfast. 

The food never fails to fulfill its mission power if it gets into healthy blood and cell tissue. This makes oxygen. No matter how fresh and neither was well cooked food, however well it may be digested intestine, if there is a lack of oxygen, the ionization process (the transformation of food molecules into nutrients) will be incomplete, and the food will be acquired only partially - writes Philip Rice, a physician who devoted his life to juvenile delinquents. He claims that 55% of crime among juveniles is associated with anoxia, arising from a lack of fresh air from shallow breathing. 

Meanwhile, so easy to eliminate this cause will teach children to breathe properly. Where blood is not enough life-giving oxygen in its place is always an excess of poisonous carbon dioxide ... How can a child is well to reflect, when his brain is not getting enough food? Shallow breathing - one of many abnormal habits, imposed on us by modern civilization. We prove that in the civilized world is only natural breathing in infants. The difference between a deep sigh, and many surface similar to the difference between a loud scream and a series of weak whistling. To be healthy man should, do about 60 deep breaths per day. Shallow breathing is a direct or indirect cause of many physical and mental illnesses, ranging from-simple colds to nervous disorders. Stooping, narrow-chested, poor complexion, bad eyesight, poor memory, brain fatigue - all this may be the result of bad breath. For the correct operation of the brain requires three times more oxygen than the rest of the body. If he does not have enough food, he takes it from other organs. That is why intellectuals th labor often differ visually impaired and poor physique, millions of people, without knowing it, suffer from lack of oxygen. 

Deep breathing not only nourishes the body, but also cleans it. For our body, it, too, that the "spring-cleaning" for your home. Poorly ventilated rooms and stuffy room always smells impurity. Also our body. Only proper breathing provides good ventilation and cleanliness. It is recognized that smoking is prohibited in gastric ulcer and 12 duodenal ulcer, that it prevents normal digestion, narrows blood vessels, speeds up the rhythm of the heart, raises the pressure.. Enhanced proliferation of smoking cause lung cancer .. During the period 1920-1948 he was. Mortality from lung cancer has increased in the U.S. with 1,1% to 11,3 per 100000 in 1938-1948 - has increased by 144%. 24 thousand people per year (19 and 5 tys.muzhchin tys.zhenschin) die from cancer of respiratory organs. But this does not stop smokers. And I'm not trying to force them to quit. Rather I suggest that you immediately begin breathing exercises and do them several times a day. By doing this you will ventilate the lungs and greatly reduce the harm from smoking. For each cigarette neutralizes or absorbs 25 mg. Vitamin C in the body. 

Take care of the body as a machine that will give you a hassle if oxygen can not pass freely through the motor. The same happens with the body. Poorly ventilated, it loses its resilience and is more susceptible to disease. Man is likened to a candle under the hood: it burns dimly. The slightest draft of air or temperature change leads to a cold. Appears susceptible to any infection. Do you suffer from arthritis and indigestion? At 40 years of her eyes. After 50 you are falling hair and teeth. Even before 60 years of age you're old, wrinkly, and lethargic. You have an old ruin in the years when your experience has been to make you useful and active member of society. 

We are paying dearly for the fact that we forget that we - the organizers, an organic part of nature. Despite technological advances, we are not machines. And to maintain physical and mental activity, we must again learn to live and start with the most important - with proper breathing. While we breathe all the time, hardly one in ten knows how to breathe deeply. This is not to draw the air with noise and puffing, blowing it. Even physical education instructors are doctors, nurses, singers are struck with a demonstration of deep yoga breathing. This is a special way of breathing fully, unlike any other. When it comes complete filling and complete emptying of the lungs, this is the "deep rhythmic breathing, taking place in accordance with its own pulse of every person. It combines deep breathing with each yoga exercises and asanas, and can be performed separately as a breather. Open powerful influence breathing, yoga breaths to prepare a detailed system of all that ever existed. 

It begins with a simple heals a deep breath and, ends with a complex type of breathing (pranayama), intended to awaken the forces dormant in the body. 

Prana - means breath, the absolute energy, and the pit - delay, pause. It consists pranayama - special ways of breaths, and exhalations of breath. 

In accordance with the teachings of Yoga Pranayama - a cosmic life energy, vital element that exists in the atmosphere in the form of fluids. It is contained in the sun, in water and in food. It manifests itself in any real life from bacteria to man and from minerals to plants. 

The existence of this powerful life force was known not only to yogis, but the ancient occult schools of Egypt, Greece, Tibet and China. Even the Bible ("Exodus") refers to a mysterious energy ("Tzu"). "Breath or Spirit - is life." 

Yoga claim that their breathing exercises, breath control, can increase the circulation of Prana in the human body, and the concentration of prana is extremely enhanced, if during the process of respiration comes to help the brain. 

Prana accumulated surplus in the solar plexus, which is like a battery energy of our body. 

Western science at first very skeptical about the doctrine of Prana, because it was impossible to record any instruments, so it was discarded as a non-existent. But gradually there came the change, and now Prana is often mentioned in occult literature. 

The air, saturated with the law - a life force, and a deep breath - the bridge between the atmosphere and Prana organism. Here, oxygen is more powerful impact on the hungry fibers and cells, rejuvenating the whole body. In breathing, as well as throughout the rest - it is important not only what we do, but how we do it ... The difference between breathing and breathing oxygen from the pillow - the same as between food and artificial diet. The first lesson and the cornerstone of yoga - is a lesson of deep rhythmical breathing. It nourishes and purifies the body and helps to create resistance against disease. It affects the brain, calms the emotions and nerves. Emotional balance, a good memory, clear head - this is the inevitable outcome of mastering a deep breath. It supports the health; nourish the weakened tissue, glands and organs wasted, helping to destroy the waste and excess fat from the total. 

Yoga believes that the deep, rhythmic breathing includes rights in general "rhythm of the universe." And it is not easy phraseology of the East. There is a deep meaning. 

Every living thing has a rhythm and moving - planets, stars, earth, sea, any insect, animal and man. To live and operate in harmony can only be as long as we maintain our individual rhythm. Coming out of it, we lose balance easily subjected to stimulation, sverhnapryazheniyu and neurosis, which can lead to a nervous breakdown and mental illness. 

In large cities the rhythm of the sensitive organism is often violated excessively fast tempo of life, jerks and irritating effect of opposing influences. Sometimes the rhythm of one individual powerful enough to have a bad or good influence on a group of people, society and even the entire nation. 

It was many years ago, yoga with rhythmic breathing learned to manage their own rhythm and resist influences that might break it. 

When you take a deep breath, you have to imagine that along with the air absorbs all those qualities and elements that you need, such as: health, strength, confidence, love, peace of mind and so on. Exhale; think about what you throw away unwanted quality - illness, fear, fatigue, hatred, anxiety, etc. If you regularly do so, within a few months, you'll see that it works, although it seems that it is too easy. But whether you do it? Or you wait, that will do the someone else that, alas, is impossible. 

Control of breathing in some degree gives power over mind and senses. Especially great spiritualistic value of deep breathing. The state of enlightenment, which is achieved through concentration, belongs to secret, esoteric teachings of yoga. 

Deep breathing should always be carried in a well ventilated room or an open window when it's not very cold. Do not do it on full stomach. Belts, bras, tight dresses should be removed. Ideal position for a deep breath - this is the lotus posture, if it suits you. Most of it is initially difficult. I could not accept it. Then sit on the carpet, his legs crossed like a tailor, or a chair, resting his hands on his lap. The back and pozvopochkik should be perfectly straight. It is very important. Incidentally, this is correct and poor posture. If you can not sit up straight, then the better stand. If you are chained to the bed, lie stretched out. 

Now start breathing, closing your mouth and gently squeezing the throat and make slow breaths. You will hear a quiet hissing sound coming from the back of the throat. This is a sign that - you breathe correctly. Do not push on his chest; do not let the chest rise during inspiration, and force the chest handed out to the sides. Now slowly exhale to the same hissing sound, compressing the chest. 

You just took a deep breath. Could you define whether you are on the upper sky and on the back of the throat pressure inhalation and exhalation? If yes, then everything is fine. Nostrils sniffed the air (as if sniffing) is wrong, a sign of correctness is a hissing sound. If the pharynx is compressed excessively, then the weak hiss becomes pohrapyvanie. This is also true, as overstrain throat. 

Now repeat the breath, breathing three times, and, sighing. For the first time no longer needed. Later in the day and evening, you can repeat the exercise. But first, do not make more than 4 breaths at a time. 

To set the rhythm of breath, count your pulse: 1,2,3,4 ... 1,3,3,4 ... - Several times. Then polovite hands on his knees and do deep breathing, mentally counting the four pulse beats in inspiration and 4 - on the exhale. Account must not interfere with the beat, respiration: it should be smooth, not jerky, in time to the account. Breathe in breathe, concentrate attention on fresh air, full of oxygen. Mentally see as oxygen fills your lungs, if you are in the body weakness; mentally direct the flow of oxygen there. Approximately a month inhale and exhale for 4 stroke rate. Until you learn how to breathe smoothly, without any effort, do not add expense. It'll pass, maybe more than a month before you add time to exit inhalation and exhalation. Take your time.  

In the first week do not make more than 4 breaths at a time, add 2 or three breathing exercises. The second week do 5 breaths and so each week adding one breathe, until you reach 60. This is the number of sections to 15 breaths 4 times a day, or 20, in the morning, day and evening. You can do twice a day. 

If you're doing the right thing deep breath, then very soon notice a marked improvement of his health. I have already said that this deep rhythmic breathing is an exercise. Do not try all the time to breathe this way. However, your breathing will automatically improve. And at night, you dream about and begin to breathe deeply. In the morning, as soon as you get up, just go to the open window, and do those few deep breaths. Likewise, Walk in the evening before bedtime. It is important that sleeping badly ventilated at night because at night we always lie and breathe deeply. Do not forget the ones that our bodies are breathing pores of the skin. Therefore, I advise you to sleep without pajamas and nightgown. Leather will always be fresh, supple and young. Start the summer and winter, add extra blankets. Do not coddle children; teach them to sleep without anything. And children and adults benefit such air baths. If the weather and conditions do not allow taking them on the street, try to walk as much as possible naked in the room during the exercise, classes, reading, grooming, etc.

Yoga-The best time for workout

Many a morning run, like a cup of coffee - gives cheerfulness for the entire day. This confirms not only the time, people, and research. Morning exercise causes your body to wake up at 100% and prepare for productive work throughout the day. 

And what about the active exercises, which are attributed to the morning exercises can not? At what time of day you can get the most from intensive training? Many, of course, have no choice: work, family - well, that generally can not carve out a few hours at a fitness club. But if you have the opportunity to choose your training - Train in the afternoon (15.00 - 20.00). According to research by American scientists (Dr. Phyllis Zee of Northwestern University, neurologist), it is this part of the day is best suited for physical activity. At that time, most people with the most vigorous and efficient, and muscle strength is maximum. Observations in half a year for 98 visitors one of the gyms has shown that the average increase in strength, endurance and muscle mass was greater in those who practiced in the afternoon. 

But do not forget that each person is different. Listen to your body. Every rule has exceptions. Perhaps you are one of them, and you just better suited morning training. 

Also remember that there are many other equally important components of successful training. The most important are: 
Regular training .
Good and proper nutrition .
Rest  and
Desire and belief in success.

What is yoga for fitness-European?

Yoga - the art is so beautiful and useful, how difficult. On her miraculous power heard probably all. Someone asked the question - what is yoga, someone seeking to learn the depth of skill, but the majority rejects neizvedannost, incomprehensible. After Yoga - part alien to us exotic culture, and the impression of uncertainty is aggravated by a huge number of unfamiliar words and terms that are difficult to pronounce and read. And if you go to "our" language? What is yoga, hatha yoga, how to explain how to understand? 

So, yoga - part of the philosophy of one of the oldest cultures of history. It was part of a network of complementary philosophical systems, such as, for example, Vedanta and Mimamsa whose purpose was to grasp the mysteries of life ... But, please, try, try not to use Indian words and deeper into the Vedas. Our task is not the point. Torn out of their "colleagues" of the ancient disciplines, largely divorced from its philosophical nature, in Europe from the ancient teachings of Yoga into a yoga - a practical mastery of himself, his body and intellect, in a public practice of healing. 

And, despite the fact that in the nineteenth century, when yoga first became widespread in the West, and today were and are Europeans, true ancient teachings and principles, the ancient arts and knowledge for almost every modern man in the bustle, hustle City should not disclose Kunadlini and basic assistance tired body and soul. 

European Yoga stores in itself all the principles of Yoga East. They are clearly separated, systematized, and equal. Imbued with the spirit of European utilitarianism, deprived of its metaphysical foundations, they deliberately work on people, keep to them, and with due attention and patiently laying the foundations for a harmonious, healthy lives, which spared the disease and the disproportionate suffering. 

Among these principles, spiritual, or ethical: "banning" pit, which consists of harmlessness, tolerance towards one person or group of people, unassigned stranger nestyazhatelstvo, control your desire. "Create" niyama includes: avoidance of negative emotions (anger, arrogance, envy, etc.), purification of mind from bad thoughts and intentions (libel, fraud, etc.), shy and nesuetnost, maintaining a good emotional state. 

Equally important are the principles of physical improvement and development, which are realized through asanas (physical exercises) and pranayama (breathing exercises). 

The category of meditative asanas is sustainable seating posture, suitable for long-term preservation of immobility. The category of training - positions that have two or more stages. 

Each asana has its own special impact on both the body and the psyche yoga. And meditation and asana training not only develop flexibility and increase muscle strength, but also stimulate certain nerve centers in the medulla and spinal cord. So asanas are good for physical and mental. 

Pranayama is of two kinds. Large dynamic pranayama (they have age limits) are fulfilled standing or lying down. These include the delay of air on inspiration or expiration, as well as some muscular tension. 

Small Pranayama are performed seated and relate to practice various options of breath. 

The Vedas describe the effects of pranayama a really fantastic: some of them are adamant health, youth to old age, the ability to heal any illness in themselves and others ... it is interesting that many of these results are confirmed by science..

How is yoga breathing?

The process of breathing in yoga involves, first, a breath of air in the lungs and then removing this air from the lungs. When you receive the air diaphragm (muscular layer between the thorax and peritoneum) is moving downward, thickening to a certain extent. The space between the ribs expands. This creates a small vacuum in the lungs and the air is sucked from the outside to fill the lungs. Exhalation is a passive process and requires no effort. (Flexible diaphragm returns to its original position and makes it easy to flat, forcing inhaled air). During normal quiet breathing at all it takes from 4 to 6 seconds. During this short period of time runs the gas exchange between air, rich with oxygen in the alveoli and blood, rich in carbon dioxide in the capillaries, covering them. Typically, breathing - automatic process that occurs at a rate of 10-15 breaths per minute, and it we do not pay significant attention. This automatic nature of breath is very important for our life, because every cell in our body needs a constant oxygen supply. Brain cells are especially sensitive, and during oxygen starvation within a few minutes, they die and never recovered again. 

Breathing is not always automatic and, unlike the processes of digestion and heart function, we can suppress the respiratory center in the brain and delay our breathing. With cells that controls breathing is generally termed "respiratory center", which is located in the back of the brain known as the medulla oblongata.

Breathing Yoga

You've probably heard that the key to health - it is proper breathing. Heard and did not attach importance, because in modern advertising nobody normally does not explain. Yes, and how to believe, if the "correct" breathing black berries - that one approach emerges, then another. The most interesting things - all of these "correct" breathing normally and in fact correct. But they have different objectives. 

Yoga breathing 

Breathing exercises yoga can easily replace all the small copyrights breathing practices, because it contains a great variety of pranayama - breath control techniques. Pranayama this is not one thousand years, and in most cases, newly invented yogis breathing exercises is based on ancient knowledge. Therefore it is reasonable, instead of practicing some way by the book, John Doe, to enroll in yoga - in addition to correct breathing in yoga, you get a whole set of physical and mental exercises, all of which are guaranteed to improve your life. 

Why use a real yoga pranayama, slowing breathing? The scheme is very simple. Slow yoga breathing increases the concentration of carbon dioxide in the blood. Accordingly, the reduced oxygen content, which over time leads to a trance, in which suddenly appear mystical experiences. Yoga, thirsty detachment from reality and admitting to the cosmos, this is what should be. 

But with the passage of time it became clear that pranayama has other properties: it heals the body, and each does it differently. See breathing exercises yoga: 

Full Breath Yoga 

Respiratory strengthened and become healthy, increases lung capacity. Normalizes blood pressure, improves cardiac performance, and increases resistance to disease. The nervous system comes into balance; the body is released from toxins, and improves the overall condition of the person gains happiness. 

Cleaning Yoga breathing 

Especially useful after all sorts of emotional conflicts, stressful situations. Also used to restore the natural respiration after long delays breathing, running, or after strenuous asanas and pranayama, as well as to relieve any fatigue. Refreshes and gives a sense of lightness. 

Pashimotanasana (asana combined with breathing exercises) 

Improves function of liver, spleen, kidney, pancreas and other abdominal organs. Gives the rest heart, calms the nerves, a beneficial effect on the sex glands. Increases the flexibility of the spine, helps correct its distortions, stretches and tones the muscles of the back, legs and hands. 

Such a yoga full of them. The main thing - to find a competent teacher who can tell, show and monitor compliance. And then doing yoga breathing exercises with all the pros to help you. 

In addition to the method of pranayama in yoga there is a method swara-udai who first used the Shiva himself. The method is based here in what fact: between breathing through the left and right nostril there is a huge difference. And the main purpose of swara-udai - to teach mankind how to breath through a nostril to pursue those or other problems - from determining the sex of the child and ending with the achievement of power over another person. But this, of course, not here...

Yoga for Weight Loss

This is not true, because yoga helps all the positive changes of the human body. Yoga would not have been yoga, if people have not turned to them for help in the fight against excess weight. 

No detailed theoretical calculations justifying the effectiveness of yoga for weight loss, we can offer you. Instead - common sense and experience of many who practices yoga. 

Most overweight appears because we eat a lot, too slow or suffer metabolic disturbance. In severe cases, it happens, all three causes combined. In an attempt to lose weight, we felt by all available methods, and the result - a significant deterioration and plus two kilograms. Then give up. But who said that it would be easy? Do not just sit on the trendy and sunny lemon diet, which suck power. With serious recreational practices that is the case: you patiently invest hard work and time - the body begins to work better. No deviations from this scheme should not, if they do, then you are either something wrong doing, or, more likely, rehabilitation physician only in words, in advertising. Yoga exercises for weight loss help lose weight; you need only hard work and time. And the realization that figure - this is not the purpose of yoga, and one of the positive changes in the body. For this yoga though helpful, but irrelevant. "Lose Weight in 40 Days" - is not here. 

Victor Boyko, Moscow yogi practitioner, writes about yoga weight loss: 

"When you come to a balanced mix, which will be presented in full force postures - standing" from moments before the half, press for a minute, and the approach of three to Paripurna and Ardha Navasanam, Chaturanga Dandasana couple of times a minute plus a handstand - nothing will be left either to lose weight or cellulite - I watched it repeatedly. Another thing that goes on this year and a half or two. Convert corrected slowly, and only on the basis of deep relaxation. Learn to relax, Psychosomatics will establish itself, and then already strained and can be whatever you like. 

We expand on the shelves: 

How can I lose weight doing yoga for weight loss, if the classroom is practiced very little movement? 

But there are static load. They are not worse than a twenty-minute run. Thanks to the huge variety of poses each subject area of the body can study separately. 

How to lose weight if I have documented medical disagreements with the metabolism? 

It is difficult, but possible. Metabolism depends on the mental constitution of man. Psychic constitution to amend. Indulge yoga for weight loss in full - and long. 

After some time I loose weight, doing yoga for weight loss? 

This individual, depending on the characteristics of an organism, level of physical development, the presence of certain diseases, disorders, etc ... And most important - depending on how much you want to lose weight and how good try. The patient and diligent people have commented that the weight starts to decrease for the fourth month - and not for a couple of weeks, but a very long time. And if you'll continue to practice yoga for weight loss, regular allowances pounds you can not see. 

And if on my nerves a terrible appetite, and I keep it? 

Then you run to yoga for weight loss should be. The most obvious changes often occur to those who have clearly expressed the problem. The benefits of yoga for the nerves and psyche written many books and said many words. Unfortunately, because of certain circumstances, this is bad for the people. Therefore, the main board articles - 

Try it, it is not so scary, and - a little to spend money on teachers in terms of time and finances. Results may be such that the later you think: this article has changed your life. So it will be, if you approach yogic serious. 

Thus, altered it started: 

Yoga promotes weight loss. If you do not give rest to Cal, whom turned into overweight, yoga exercises for weight loss to help you. If you are not haunted by the metabolic disorder, yoga to help you. It will help you lose weight and learn to live in harmony with each other. Just do not be lazy and believe.