How to properly perform breathing practices in yoga (video instructions)? Pranayama for beginners: breathing techniques and exercises

Chapter 8. Pranic Breathing

Pranic breathing plays a big role in pranic healing. Through it, the supply of prana is replenished, and the latter is distributed to diseased parts of the body.

Pranic breathing is based on continuous vibration, which manifests itself throughout nature. Everything is in constant vibration. There is no peace in the Universe. From the planet to the atom, everything moves and vibrates. If the lightest atom stopped vibrating, the balance of nature would be upset. The work of the Universe is carried out by and through constant vibration. Force and energy constantly influence matter and give rise to the phenomena of life.

The atoms of the human body are in constant vibration. Vibrations and movements occur throughout the human body. Body cells are constantly being destroyed, replaced and changed. Everywhere and always changes and changes.

The world is covered rhythm. Everything, from the greatest sun to the smallest atom, vibrates and is characterized by its own special vibration. The circular path of the planets around the sun, the rise and fall of waves, the beating of the heart, the ebb and flow of the sea - everything follows rhythmic laws. Every growth and change serves as clear evidence of this law.

Like everything else, our bodies are subject to this law. The yogi's theory of movement and pranic healing is based mainly on the comprehension of this law of rhythm. By adapting to the rhythm of the atoms that make up our body, it is possible to absorb large quantities of prana and then distribute it so as to achieve the results they desire.

The body you are in is comparable to a small sea bay. Although it seems to be subject only to its own laws, in reality it depends on the ebb and flow of the ocean. The great ocean of life rises and falls, and we exist according to its vibrations and rhythm. Under normal circumstances we perceive the vibrations and rhythm of the great ocean of life and live according to it, but at times it seems that the outlet to the bay is blocked with all sorts of garbage, the movement of the ocean does not reach us, and the combustion within us is disturbed.

You've probably heard that the sound of a violin repeated several times and in rhythm sets in motion vibrations that can eventually destroy a bridge. The same thing can happen when a whole regiment of soldiers crosses a bridge. That is why soldiers are always ordered to slow down in this case, so that the vibrations do not throw off both the regiment and the bridge. These examples of the action of rhythmic movement give you an idea of ​​the effect of rhythmic breathing on the body. The body picks up vibrations and adapts to the harmony of the will, on which the rhythmic movement of the lungs depends; with complete harmony, the body willingly carries out the orders of the will. When the body is so tuned, a volitional order, without difficulty, increases blood circulation in any part of the body and directs an increased current of nervous force to any part of the body, strengthening and revitalizing it.

Through rhythmic breathing one can increase the rhythm and absorb and control large amounts of prana. Rhythmic breathing enhances the effect of mental and magnetic healing one hundred percent.

The most important thing with rhythmic breathing is to achieve a mental representation of the rhythm. Those who understand something about music are familiar with rhythmic counting. Others may achieve this idea by thinking of the rhythmic stride of soldiers: “Left, right; left right; left right; one, two, three, one, two, three."

The yogi bases his tempo on a unit corresponding to the beat of his heart. Not all people's heartbeats are the same, but everyone's own heartbeat is a sample of their breathing rhythm. Determine your normal heartbeat by placing your hand on your pulse and counting: “1, 2, 3, 4, 5, 6; 1, 2, 3, 4, 5, 6” etc. until you remember the exact rhythm. With some skill, you will quickly learn the rhythm and be able to reproduce it easily. A beginner usually takes in air after counting six pulse units, but once he gets used to it, he will greatly increase the rhythm.

In rhythmic breathing, yogis adhere to the rule that the units of inhalation and exhalation should be equal, while the units of holding the breath and the time between breaths should be equal to half the unit of inhalation and exhalation.

The following rhythmic breathing exercises that we present should be thoroughly mastered, as they serve as the basis for many other exercises that we will discuss later.

RHYTHMIC BREATHING

1) Sit or stand in a comfortable position, making sure your chest, neck and head are as straight as possible, throw your shoulders back slightly and place your hands loosely on your knees. In this way, the weight of the body is supported by the ribs, and you can remain in this position for a long time. Yogis have studied that with a sunken chest and a protruding stomach, correct rhythmic breathing becomes more difficult.

2) Inhale slowly, deeply, counting six pulse units.

3) Hold your breath while counting three pulse units.

4) Exhale slowly through your nostrils, counting six pulse units.

5) Count three pulse beats between breaths.

6) Repeat this several times, but avoid overdoing it.

7) When you decide to finish the exercises, use cleansing breathing, which brings rest and clears the lungs.

After several exercises, you will be able to increase the duration of inhalations and exhalations until you reach the count of fifteen pulse units. Remember that the unit of retention between breathing and exhalation is equal to half the inhalation and exhalation units.

Do not overexert yourself by trying to increase the duration of the breath, but try to achieve rhythm if possible, as this is more important than the duration of the breath. Practice and try until you reach the range of movement and until you achieve a sense of rhythm in the vibrational movement throughout your whole body. This requires some skill and consistency, but it will easily pay off in the satisfaction that success will bring you. Yogis are extremely patient and constant, and in these two qualities lies mainly the secret of the success they achieve.

The following lines will give you a general idea of ​​the use of breathing in pranic healing.

GENERAL RULES

It should be remembered that by rhythmic breathing and by controlling thoughts you have the ability to absorb a significant amount of prana and can transfer it to the body of another person, reviving weakened limbs or parts, giving health to the sick and driving out disease. The first thing you must do is learn to imagine so clearly in your mind the state you desire that you can actually feel the prana invading you and transmitting it down your hands and from your fingertips into the patient's body. Use a few rhythmic breaths to completely establish the rhythm; then place your hands on the patient's sore spots, touching them lightly. Now breathe rhythmically, mentally imagining that you are really “pumping” prana into a diseased organ or diseased part of the body, revitalizing it, expelling everything harmful, just as you pump fresh water into a bucket of dirty water, and the latter is gradually poured out. This produces a very successful effect if the mental image of “pumping” is quite clear, with inhalation replacing the raising of the pumping lever, and exhalation replacing the pumping itself. In this way, the patient is filled with prana, and everything harmful is removed. From time to time, raise your hands and “snap” your fingers, as if you are throwing away everything unnecessary. It is recommended to repeat this occasionally, as well as wash your hands after treatment, as you may become infected with the patient's disease. During treatment, allow the prana to flow into the patient in a continuous stream; be yourself solely the pump, connecting the patient to the worldwide supply of prana and allowing it to flow freely through you. There is no need to move your hands vigorously, but only enough so that the prana can easily reach the sore spot. During this healing, rhythmic breathing should be repeated frequently so that the rhythm remains normal and so that the prana can freely penetrate into the diseased part of the place. It is better to place your hands directly on the sore spot, but where this is not recommended or is not possible, place them on your clothing. For the sake of variety, stroke the sore spot occasionally during treatment, very gently with your fingertips, and your fingers should be slightly apart. This is very pleasant for the patient. You can mentally repeat encouraging words: “come out, come out” or “be strong, be strong,” depending on the circumstances; words contribute to a stronger and more precise tension of will. Modify these orders according to the requirements of each case, at your own discretion.

We gave you general rules; you can use them in a variety of ways. By studying and accurately applying the above simple instructions, you will be able to accomplish everything that outstanding “magnetic” healers create, although their systems are more or less cumbersome and complex. They use prana without realizing it and call it magnetism. If they had added rhythmic breathing to their magnetic healing, they would have achieved twice the results.

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Hello, dear readers! Today we will talk about how to breathe correctly, as yogis do. Yoga breathing pranayama will help restore strength and improve health. Let's start with the fact that the basis of yoga pranayamas is the breathing rhythm, the frequency of the pulse. All exercises should begin with a full exhalation.

Abdominal type.

Can be performed standing, lying down or sitting. You need to focus on the navel and kidney area. Exhale and draw in the abdominal wall. Then we inhale very slowly. Let's focus our attention on the abdominal wall. It fills with air as you inhale, increasing in volume. The lower part of the lungs will also fill with air. Exhaling through our nose, we pull up abdominal wall. With this technique, the chest remains motionless. The abdomen makes a wave-like movement and the lower part of the lungs is released.

The benefits of this practice.

This exercise provides an excellent opportunity to rest the heart, at least temporarily reducing the load on it. Blood pressure normalizes. There is a massage of the organs that are located in the abdominal cavity.

Average type.

You can also perform the exercise standing, lying down or sitting. But in this practice we must focus on the rib area. Exhale slowly. Then we inhale, stretching the ribs on both sides. Exhale through your nose, squeezing your ribs.

The effect of execution.

The pressure in the heart decreases. There is a refreshment of the blood that circulates in the area of ​​the kidneys, spleen and liver.

Top type.

You can do this in the same way while standing, lying down or sitting. But let’s focus our attention on the upper part of the lungs. Exhale calmly. Now let's inhale through the nose and the clavicular area expands. Thus, we help to completely fill the upper part of our lungs with air. When we exhale, the opposite is true. We lower our shoulders and collarbones as if we are squeezing air through our nose. Abdomen and mid-chest this exercise remain motionless.

Full yogi breath.

Entire volumes have been written about the healing properties of this practice, and it is still not fully understood. The entire body is filled with prana, vital energy and strength. Every cell of the body receives a beneficial effect. . Metabolic processes in the body are restored. Endocrine system begins to function properly and the body rejuvenates.

Even practicing older people, within one to two months of regular practice, notice positive changes in their body. We all know that our body is an integral system, and it is necessary to treat not an individual organ, but the whole organism, examining the causes. Often medications have a positive effect on a particular organ, but this is a consequence, and the cause of the disease must be eradicated.

Thus, with the expansion and enlargement of the heart, one of the most important organs in the human body, the breathing of yogis simply works wonders. At correct use practitioner in combination with a set of asanas, the heart takes on a normal shape and size. Since this problem is a consequence of improper functioning of the kidneys or thyroid gland. That is correct breathing It treats better than any pill, since it affects not just one organ, but the body as a whole.

There are many examples of healing a person with the help of Hatha yoga pranayamas. And here everything is extremely simple. Hatha yoga works not with chemical methods, but with natural ones, and man is a child of nature. Therefore, he must be considered together with nature, and not be separated from it.

Just imagine, dear readers, what great benefits these exercises - pranayama - can bring to a healthy person, if they help even the sick. Pranayama translated from Sanskrit means expansion, increase in vitality. I think that we should not give up the unique opportunity to improve our health with such accessible and time-tested methods.

Yogi breathing techniques form the basis of all other ancient breathing practices. The following exercises are its variations, continuation. The ability to breathe correctly should become our normal way of breathing life, since it is in tune with our physiology. You will feel that state of balance and harmony in life, from which it will be difficult to find yourself in the future.

Execution technique.

You can perform this exercise standing, lying down or sitting. Voluntarily, listening to the sensations in the body, we revive our torso with alternating waves, that is, we inhale and exhale. To achieve balance, after exhaling, we begin to slowly inhale through our nose for 8 counts. In continuous movement we learn to connect and alternate lower and upper breathing.

First we protrude the stomach, then the ribs, then raise the shoulders and collarbones. We depict a kind of wave. The abdominal wall remains retracted and we begin to exhale in the same sequence as we inhaled. We squeeze our ribs, lower our shoulders and collarbones, and exhale air through our nose for 8 counts. You can make a delay between exhalation and the next inhalation, at a time that is comfortable for you.

Just starting to master this technique, you will immediately feel how your lungs are completely ventilated. The entire nervous system calms down. Prana refreshes the entire body and fills it with fresh energy. You will feel your blood pressure normalize. Peace and harmony in the soul and body are fully felt after performing this breathing practice.

Are you interested in learning about several types of pranayamas?

Ujjayi.

This is breathing through the nose, blocking the glottis. It turns out a hissing sound when inhaling and exhaling, as if a sleeping child is snoring. This breathing keeps attention on the very process of air movement.
With increased activity of the thyroid gland, as well as overly excitable people and high blood pressure, this technique is not recommended.

It is suitable for people with low blood pressure, with reduced thyroid function, and is recommended in weight loss complexes. Recommended for those people who need a surge of energy and vigor. Helps concentrate thoughts.

Kapalbhati.

Performed standing, lying or sitting. We focus our attention on the nasal passages. The whole rhythm of this technique is associated with a very active exhalation. We exhale quickly, while contracting our abdominal muscles. And the air passes through the nose with a loud sound, with force. After this, we immediately inhale slowly, filling the lower and middle parts of the lungs with air.

This is a simple but very useful pranayama for the lungs. It also cleanses the nasal passages, relieves a runny nose and expels bacteria. The body is quickly filled with vital energy and vigor. The diaphragm and abdomen are stimulated.

You can do Kapalbhati separately through each nostril. To do this, it’s better to sit down and
close the left nostril with your middle finger while holding your index finger right hand in the center of the forehead. Perform Kapalbhati, releasing air through right nostril. Then close the right nostril thumb. Perform Kapalbhati through the left, etc.


Bhastrika.

This is a very powerful breathing practice. With this technique, the lungs begin to work like blacksmith bellows.
You can perform it in the lotus position, which is familiar to everyone. You need to quickly inhale and exhale 10 times. Then we take a deep breath and hold our breath for about 7 - 14 seconds. We exhale very slowly. You need to repeat 3 times, performing the exercise very thoughtfully. If you feel any tension, you should stop immediately.

This exercise has a very powerful effect on the body. Helps with asthma, chronic runny nose, relieves cough, and increases heat transfer throughout the body. Contraindicated for hypertension.
It is good to include Bhastrika in your morning exercises so that you feel energetic and invigorated all day long.

Finally

We have only covered a few basic breathing practices today. There are a great many of them. But for people who want to improve their condition, mastering these few techniques is quite enough. Anyone who wants to continue studying these ancient methods of healing can always turn to a teacher - a practitioner. After all, we all know that when the student is ready, the teacher comes.

I suggest you start mastering these breathing techniques with me on July 10, 11 and 12, 2016 at the pranayama seminar “Four secret techniques breath control" which will be held as part of the Yoga & Family 2016 festival in Leningrad region, details on

There are such concepts, the essence of which is universal and fundamental in many esoteric practices, regardless of their name. One of these global concepts is Prana - the great vital energy in the minds of Indian yogis and esotericists, which in Taoism, traditional Tibetan and Chinese medicine is equated to the concept of Qi energy.

Prana as an esoteric concept

Prana is a concept as simple as it is complex. Invisible Prana fills the entire Universe and every organism, giving them vitality and the energy of creation.

People call prana:

  • free energy of the Cosmos;
  • universal power;
  • that which connects the physical and astral body;
  • vital universal energy;
  • life of all living organisms;
  • energy that moves the mind;
  • body energy;
  • the driving force of insight;
  • embodiment of self-realization;
  • the source of all abilities.

Prana can be of different qualities, but it is everywhere: in the air, in food, in people, in all living organisms, in plants and trees, in space.

The influence of Prana on the physical organisms of people

Every breath a person takes fills his body with Prana, after which it spreads throughout the body through the Nadi system - the smallest channels. The intertwining of Nadi consists of powerful centers of human energy - chakras, which control the entire body.

Prana allows our organs to:

  • eyes - to see;
  • ears - to hear;
  • tongue - to feel the taste;
  • skin - feel touch;
  • nose - to smell smells;
  • brain - to think.

In addition, Prana drives blood away from the heart and accompanies the processes of secretion, digestion and excretion. Prana has different forms and different functions in the human body.

There are 5 main forms of Prana:

In addition, Prana unites the bodies: astral and physical. When Prana leaves physical body and passes into the astral, the death of a person occurs.

Prana is the powerful energy that moves our mind. If we subjugate Prana, then by forcing it to move with our mind, we can move anything. This also applies to other paranormal abilities.

Consciousness and Prana are always interconnected. Prana vibrations make your consciousness move. If you can control Prana, then consciousness will also be under your control. If you can control consciousness, then Prana will automatically become controlled by you.

The level and quality of a person's Prana can be understood by what a person likes. For example, if a person puts sensual pleasures above all else, this means that his mind does not allow Prana to rise above the genitals. But thanks to meditation, you can learn to control this energy consciously.

The power of manifestation, purity and quantity of Prana determine the embodiment of each person, as well as the possibility of his self-realization. Therefore, the strength of personality is a reflection of the natural ability of each individual to control Prana.

People who unconsciously or consciously use pranic energy for themselves achieve great success in life, have a huge impact on others, and attract more than the people around them. The radiance of Prana can always be seen in the eyes of a highly spiritual person.

Pranic Breathing: Pranayama

Prana is vital energy that operates on all levels of existence. When a person desires, acts, thinks, speaks, moves, writes, dances, his Prana is consumed.

Externally, Prana manifests itself through breathing. When we breathe, an exchange of energy occurs between the Universe and the body. By knowing how to consciously control your breath, you control Prana. This skill is given by Pranayama (from Sanskrit “breath control”) - the next step of yoga after asanas.

This is a special system of breathing exercises that allows you to: cleanse Nadis and the subtle body of impurities, accumulate and transform life energy, and also increase the energy level of the body. The result of long-term practice of Pranayama is the awakening of Kundalini.

Amazing possibilities of Pranayama:


In addition, the practice of Pranayama helps to curb excessive sexuality, as it raises energy from the lower to the upper chakras.

A person who practices Pranayama is different:

  • wonderful appetite;
  • great physical strength;
  • excellent figure;
  • cheerfulness;
  • enthusiasm;
  • courage;
  • cheerfulness;
  • vital energy;
  • ability to concentrate.

Restrictions for classes are under 18 years of age. The need to maintain maximum air purity at all times. It is not recommended to use these exercises if you have: traumatic brain injuries, high blood pressure, asthma, blood diseases, acute inflammatory processes. You should not drink alcohol, tobacco, stimulants, or coffee (often with long-term practice, people completely lose their craving for these substances).

The completed cycle of Pranayama includes four phases:

Breathing in most Pranayama is nasal. By turning on previously unused respiratory muscles, a person actively stimulates the corresponding chakras and reveals their psychological functions:

  • pectoral muscles - teach to enjoy life and love;
  • abdominal muscles - enhance social adaptation and a sense of inner strength;
  • collarbones - free the human right to internal freedom and decision-making.

The most common practices of Pranayama.

Yogic deep breathing is a full breathing technique with consistent awareness of 3 main zones (abdomen, collarbones, chest) when inhaling. It leads to complete peace of mind.

Kapalbhati - fast belly breathing with sharp exhalations. It is considered Shatkarma - an action that purifies the mind. It instantly fills the body with energy and invigorates.

Bhastrika (fur) - performed similarly to Kapalbhati, but harder and more amplitude. The criterion for correctly performing Bhastrika is the appearance of a feeling of a “fiery” hot ball in the stomach. The energetic significance of Bhastrika is the pumping of energy from Manipura to Anahata, and then its further redistribution throughout the blood circulation.

Nadi Shodhana (channel cleaning) - alternate breathing through the nostrils. This Pranayama visualizes breathing, cleanses the main energy channels, calms the mind, and brings a person into a state of joy and lightness.

  • Surya Bhedana - we inhale through the right nostril and exhale through the left nostril - allows you to instantly activate the body.
  • Chandra Bhedana - we inhale through the left and exhale through the right nostril - helps to relax and calm down.

Brahmari Pranayama (humming bee) - cleansing Pranayama, when a deep breath is replaced by an exhalation with a sound reminiscent of the buzzing of a bee. Performed with closed lips. This type of Pranayama stimulates the body by changing the vibrations of its cells in such a way that the internal environment of the body becomes completely unsuitable and completely unbearable for viruses.

Murcha Pranayama (extended exhalation) - slow inhalation, pause for a couple of minutes, very slow exhalation. It is closest to a meditative state. The mind becomes calmer and the increased energy level allows the person to be aware of more information than usual.

Gradually a person learns other techniques of Pranayama:

  • Combination of alternating nostril breathing;
  • Breathing in a certain rhythm;
  • Visualization of the movement of Prana throughout the body;
  • Mentally coloring the inhaled air in different colors.
  • Aerobatics for a yogi is the combination of all techniques.

Exercises in Pranayama are usually performed in the following poses:

  • Padmasana;
  • Ardha-padmasana;
  • Sukhasana.

Sometimes Pranayama is practiced in a lying position. For proper distribution of energy throughout the body, mudras are used along with Pranayama.

Pranayama is a powerful technique that affects the emotional and physical state a person is much faster than asanas. Classes without an experienced teacher can pose a health hazard. For effective classes one must prepare the body and spirit by practicing asanas.

Eating Prana: Truth and Myths

Food and breathing are the main ways in which Prana fills the body. Food serves for a grosser manifestation of Prana than air, which is why many yogis claim that they prefer to receive Prana through breathing. Regulation of lung function is the most effective remedy saturating the body with life energy.

People who have completely or partially given up physical food and water and who receive Prana from the air through breathing are called pranoeaters (synonyms: sun-eaters, breatharians). And the philosophy of this way of life is called prana-eating.

Pranoedists claim that the vital activity of any organism can be provided entirely by Prana.

By inhaling Prana at any time, filling his stomach with it, focusing it in the navel, on the toes and the tip of the nose, the prana-eater achieves the following states:

  • Free from any disease after 6 months;
  • Achieves a feeling of lightness in the body;
  • Becomes wise and eloquent;
  • Conquers thirst, fatigue and fear;
  • Enjoying his life.

Modern science does not yet recognize such a phenomenon, which contradicts scientific ideas about the principles of life of living beings on Earth. However, from time to time, yogis demonstrate to scientists unique capabilities in prana nutrition. Whether this is real or not - the answer can only be given by personal practice.

Hello, dear readers!

Do you feel a lack of energy and strength? Then you should learn about prana yoga and breathing techniques!

And just in this article we talk about various types vitality, the ability to accumulate energy-prana in the body and control it. By applying our tips and recommendations, you will be able to master the first prana yoga exercises, improving your health and clearing your mind.

What is prana?

Prana literally translates to "air" and is defined as the internal life energy. It is also called qi or chi energy, the Universal breath, the basis of all living things. This pure energy connects the energetic and physical body and ensures that the body receives the necessary vital elements: air, nutrition, liquid. Prana promotes the assimilation of everything necessary for the body and rids a person of unnecessary and superfluous things.

To fully stimulate the human mind and body, a sufficient amount of prana is necessary. Then the person is filled with health and a feeling of satisfaction with life, and nervous energy is in a balanced state. If there is not enough prana, some people overeat, seek vivid impressions at any cost, which leads to various diseases and depression.

10 types of pranas in yoga

According to the teachings of yoga, prana moves through energy channels - nadis, which are connected to certain points human body. There are ten main energies or types of pranas moving throughout all the nadis. These are the five main prana vayu and the five upa pranas.

The main energies are pranas circulating in the human body:

  • Apana. This is a descending life force that moves in the lower abdominal cavity of the body and is concentrated in the anus. Functionally, apana is responsible for the reproductive and excretory systems of the body. This prana is associated with the earth element.
  • Udana. Rising energy, which is localized in the upper chest, throat, neck. Udana provides the functions of speech, facial expressions, sensory organs and stimulates the physical growth of the body. Ether is the element to which this energy corresponds.
  • Prana. Energy directed inward, it moves into chest, heart and lungs. Prana nourishes and supports the entire body, so its element is air.
  • Samana. This balancing force of life is located in the navel area and is responsible for metabolism and digestive functions. Samana distributes ingested food and liquid throughout the body. Its element is fire.
  • Vyana. The spreading energy of vyana passes through the entire body and limbs. With the help of this vital force, blood circulates in the body and movements are carried out. Water is the element with which Vyana is associated.

Upa-pranas include five more types of energies that do not leave the human body:

  1. Naga is responsible for gagging.
  2. Kurma controls vision, eyelid movement, and blinking.
  3. Krikara causes thirst and hunger.
  4. Devadatta causes laziness and acts on yawning.
  5. Dhanajaya, spreading throughout the body, strengthens the body and provides its nutrition.

If all pranas are in a harmonious state, then the body functions fully. When one of the energies malfunctions, the others also fail.

What can prana yoga give?

In youth, a person is filled with vital energy and is not afraid of any obstacles in his path. Prana gives self-confidence and quick recovery after exercise. A pure mind gives birth to new ideas, a person is able to sleep and eat less when he is filled with the power of life.

A lack of prana energy can lead to diseases and rapid aging of the body. Therefore, it is necessary to learn to manage your energy without wasting your strength on tempting desires and unreasonable actions. Prana yoga teaches a person how to properly handle the energy of life, control the body and mind, accumulating and correctly distributing strength.

The ability to preserve and transfer prana to other people gives yogis the opportunity to heal various ailments. Working with energy allows you to manage the metabolic process in the body. On high level By mastering prana yoga, a person can develop telepathic abilities and exchange thoughts with other people. It is believed that constant practice leads to a special state of samadhi - a stay in the Supreme Reality or enlightenment.

Prana yoga exercises: benefits and contraindications

Prana yoga or breathing yoga is based on all kinds of breathing techniques that increase internal energy. Various exercises aimed at controlling and holding the breath are called pranayama. The practitioner purifies his “subtle body,” transforms and controls his inner life force.

Thanks to breathing practice, all cells of the body are filled with oxygen, increasing blood circulation. All groups of respiratory muscles are involved and massage occurs internal organs. Specific breathing helps strengthen nervous systems s, relaxes and calms a person. Human consciousness becomes more stable, the adaptive properties of the body increase.

Since the exercises involve holding your breath, you need to pay attention to some contraindications:

  • chronic diseases;
  • traumatic brain injuries and mental disorders;
  • heart disease and high blood pressure;
  • eye diseases and respiratory diseases;
  • oncology of any degree;
  • pregnancy.

Breathing exercises for beginners

Full breathing in yoga consists of clavicular, thoracic and diaphragmatic, and many breathing exercises are aimed at improving health and cleansing the mind. Prana yoga includes various techniques and exercises; it is better to become familiar with complex ones under the guidance of a master. We will just tell you about a few with which you can start your independent practice.

First of all, you need to master full breathing. Sit comfortably, preferably in a lotus or half-lotus position. Inhale deeply from your belly, lowering your diaphragm. The process gradually involves the thoracic and clavicular regions. The entire body must be filled with oxygen and prana. Now exhale slowly, completely relaxing.

And is very effective.

Nadi Shodhana exercise

Sitting in a comfortable Turkish position, on your heels or in the lotus position, lightly press the right nostril with your thumb, blocking the air. Take a calm, full breath in through your left nostril. Now, releasing the right nostril, close the left nostril with your ring finger, exhaling fully with the right. Without changing the position of your fingers, do the same in reverse order. Repeat this cycle 10 times.

Vrajana – walking exercise

While walking or running errands, you can practice this simple and useful exercise. Inhale and exhale through your nose without delay. Slowly inhale deeply for 4 steps and exhale for 6 steps. Over time, the number of steps per inhalation and exhalation can be increased.

Sitali pranayama

This exercise helps normalize digestion, reduces sweating of the palms and feet and cleanses the blood. To do this, sit comfortably and curl your tongue into a tube and slowly inhale air through it. Now swallow and, closing your mouth, exhale smoothly through your nose.

By regularly performing these simple exercises, within a month you will feel an improvement in your well-being and will be able to move on to mastering more complex techniques.

What to remember:

1. Prana is the pure energy of life, which is the basis of all living organisms.

2. There are 10 types of prana energies.

3. Prana yoga helps to accumulate and properly distribute vital energy.

4. Breathing exercises have contraindications, so you must follow the recommendations of doctors.

5. Simple techniques You can begin to master breathing on your own, and more complex ones - under the guidance of an instructor.

See you in the next article!

IN Everyday life a person rarely thinks about the correctness of his breathing. Most people have a shallow and rapid rhythm of inhalation and exhalation, in which only top part lungs. Thus, complete gas exchange does not occur and the degree of oxygen saturation of the body remains extremely low. All this negatively affects the functioning of the circulatory and nervous systems and becomes the cause of chronic ailments.

In yoga, enormous attention is paid to control of respiratory processes. Meaningful control of exhalation and inhalation is inextricably linked with the concept of “prana” - limitless vital energy. According to yoga philosophy, during breathing an energy exchange occurs between the human body and the Universe.

It is the control of the respiratory cycle that makes it possible to strengthen the flows of prana, retain them and direct them along the structure of the nadi channels. In addition, yogis note the subtle connection between the supply of oxygen to the body and the ability to think. With the help of deep spiritual practices, a person can acquire new abilities, cultivate best qualities own personality and achieve harmonious interaction with the outside world.

Phases and types of the respiratory process

Most techniques involve inhaling and exhaling air through the nose. Neglecting this rule can adversely affect your health. The main concepts of breathing pranayama include puraka (inhalation), rechaka (exhalation), kumbhaka (pause after inhalation) and sunyaka (retention after exhalation). The normal human respiratory cycle includes three phases:

  • calm inhalation through the nose;
  • exhale evenly;
  • short pause.

The ability to correctly carry out each phase is the first step in mastering pranayamas for beginners. To learn a simple yoga technique, you should sit with a straight back, relax your muscles, close your eyes and fully concentrate on the process of inhalation and exhalation. At the same time, it is important to try to feel some fullness of consciousness during the meditation process.

There are three types of breathing:

  • top;
  • average;
  • lower.

Each type uses different parts of the lungs. Thus, the upper or clavicular method moves the ribs and shoulders, but uses only a small part of the lungs. The middle type is called intercostal. Most people who lead a sedentary lifestyle are accustomed to inhaling and exhaling this way.

Only the ribs move during this process.

The lower view is called diaphragmatic or abdominal. It is this type, in which the diaphragm and the entire lung area are actively involved, that yogis practice. For this species there is separate concept– full yogi breath.

Preparation for practice

Before you begin mastering pranayama breathing for beginners and performing asanas, it is recommended special training. Standards must be followed proper nutrition, and practice shatkarmas for some time - practices for cleansing. A cleansed body is capable of better and safer immersion into the deeper levels of consciousness. Next, it is recommended to master Vajrasana, Sidhasana and Ardhapadmasana. These asanas help you understand your body better and increase your concentration. We should not forget about the mudras for pranayama.

The most popular mudras are chinmaya, adi, brahma and jnana.

In addition, you need to familiarize yourself with various literature on yoga philosophy. Learn terms and definitions that can later be experienced and understood in practice.

Pranayama techniques for beginners

Most effective respiratory complexes at the same time the most understandable and simple. Even simple pranayama techniques for beginners can radically change the state of the human body and its emotional reactions. One of the techniques that beginners can use is sahita kumbhaka. It helps increase endurance, both emotional and physical.

With its help, you can get rid of anxiety and cleanse internal channels.

Sequence of exercises:

  • smooth inhalation and air retention;
  • the delay should be maintained for as long as possible without discomfort;
  • exhale and hold again;
  • holding;
  • repetition of the cycle.

Five approaches are required. After which it is recommended to lie down in shavasana.

The main thing is to feel the feeling of emptiness of consciousness and inner lightness during the stages of holding.

Another pranayama recently available to practicing yogis is the bhramari breathing technique. The literal translation of the name of this complex is “breath of a buzzing bee.” Such exercises are very beneficial for the nervous system.

Sequencing:

  • deep nasal breath;
  • exhalation, accompanied by the pronunciation of the sound “bzzzzz”;
  • repeat the cycle.

The duration of the exercises should be at least 5 minutes. Then comes the turn of shavasana.

Basic safety rules for beginners

To ensure that pranayama training is competent and does not bring negative consequences, it is advisable to turn to experienced specialists. There are recommendations for performing exercises that should be strictly followed. Important rules:

  1. Correct posture. It is customary to use meditative asanas for practice.
  2. Straight back.
  3. Head position in which the chin is parallel to the floor.
  4. Nasal breathing.
  5. Refusal of toxic products.
  6. Empty stomach.
  7. Comfortable clothes.
  8. Feeling good.

In the practice of pranayama, the most important thing is not the strength and intensity of training, but their regularity and consistency. Each person requires a certain period of time to assimilate the basic complexes and achieve a therapeutic effect.