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 Proper breathing - the basis of the health of any organism. In hatha yoga there are a set of breathing exercises called pranayama that. Pranayama techniques are aimed at improving and maintaining the body in good shape. They do not provide strong physical exertion, so ideal for all women of any age and physique.
Regular practice of pranayama will help clear mucus from the respiratory organs and the stale air, strengthen the immune system and the nervous system. Gradually restored proper heart function and normal pressure. Breathing exercises a beneficial effect on the state of "feminine nature." And most importantly, the body is freed from tension, comes a sense of lightness and good mood.
Yogic breathing techniques
Ujjayi - "Calm wind"
Take a comfortable position sitting, preferably cross-legged. At the same time keep back straight. Yogis call this pose - lotus. Calm your mind and focus on your breathing. Take a slow breath in through your nose, gently squeezing the throat as you exhale. By the time of inhalation and exhalation should be approximately equal. The duration of this pranayama should not exceed 4-5 minutes.
Ujjayi helps the body to relax, thereby positively affecting the nervous system of the body. This technique reduces the pain during menstruation and helps women to cope with a bad mood.
Bhastrika or "bellows breath"
Take the lotus position or sit on a chair while holding the back straight. Hands down on his knees. Close your eyes and take a breath slowly and smoothly. Then, without holding the breath, sharply push themselves from the rest of the air. Desirably, the stomach while as close fits to the spine. Not holding my breath, take a sharp intake of breath and the same force of exhalation. Do not lose the intensity, continue to breathe in and out at least 10 times in a row.
Bhastrika completely clears mucus from the respiratory system, thus healing chronic bronchitis, sinusitis and even asthma. This technique is a kind of prevention of all types of colds. Whoever makes Bhastrika every day, never get sick with pneumonia or tuberculosis. With this upper lung breathing getting enough oxygen, which prevents the growth of various types of tubercle bacilli.
Kapalabhati - "Cleansing Breath"
Kapalabhati to run in the lotus position. For those who are on this occasion any difficulties and disadvantages, you can sit on your knees. Watch behind. It should always be in an upright position. Put hands on his knees, connecting with the thumbs and index fingers. Relax and take a deep, steady breath. Exhale as to be completely opposed to inhalation of time and power. The idea is that the breath is performed slowly and smoothly, and exhale sharply and forcefully.
Such breathing cleanses the body of toxins, increases blood circulation, thereby improving memory and brain activity. Intensively worked out the problem areas of the gastrointestinal tract. Progress of their full recovery at a cellular level.
"Full yoga breath"
This technique involves increased activity of respiratory muscles. It is executed in any position, and even while walking. The main condition - the maximum level the spine and the absence of tension in the mind and body.
Take any convenient for you to pose. Make a smooth, deep breath. It should start in the stomach and slowly move to the diaphragm. This belly sticks out a little bit forward, the diaphragm naturally rises. The exhalation should also be gradual and continuous. Thorax without any voltage drops, and the abdomen is tightened to the vertebral column on as much as possible. By duration, execution of the full breath of yoga takes 5 to 20 minutes. Start with small loads, gradually increasing the time of their execution.
The behavior of the body when performing pranayama
The body, when the breathing exercises can behave in unpredictable ways. The main thing is not to be frightened and to keep calm. At first, due to lack of habit, can be felt easy and even dizzy. This is due to the fact that the blood begins to flow necessary for normal functioning of the body, the amount of oxygen. Dizziness may be accompanied by nausea and headaches, but at regular trainings, they pass quickly. Since all the breathing exercises are aimed primarily at cleansing the body of toxins, it will inevitably have to go through a strong sense of perspiration. Over time, they have also come to naught.
Contraindications
Pranayama is contraindicated for people suffering from cardiovascular and pulmonary diseases. It is also necessary to remain cautious for any problems with pressure, especially if it is high. It is best seen in this period your doctor. He must identify the effect of breathing exercises on the state of your health.
In general, pranayama strengthens not only the body but also the spirit of man. Daily exercises help to preserve youth, health and optimism for the whole day!
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