What are the inspiratory and expiratory ways of yoga? 1 1. Abdominal breathing in yoga.
Relax and lie on your back. Gently put a hand on the navel. Inhale, inhale air into the abdomen without passing through the lungs until it can't be inhaled. At this time, you will feel your hand slightly raised by your abdomen. Exhale, pull the abdomen inward toward the spine, and exhale air by contracting the abdomen.
2. Lotus breath of yoga.
Sit in lotus or the quietest posture, and straighten your spine. Put your hands gently on your knees, relax your shoulders and face forward. Inhale slowly through your nose. Squeeze your mouth like a whistle and exhale slowly. Squeeze your mouth like a whistle and exhale slowly. Doing three or four steps about 15 times can purify blood, improve some skin diseases, and also have a great effect on lung diseases, showing some bacteria in the lungs and preventing colds.
3. The chest breathing pattern of yoga
Lie on your back or sit up straight, inhale, and inhale air into your lungs. You will notice the bulge in your chest. The deeper you inhale, the closer your abdomen is to your spine. Exhale. When you exhale, your ribs will gradually go down and inward.
4. Full Yoga Breathing Mode
Gently inhale to the position of the abdomen. When this area is filled, start to fill the lower part of your chest area, and gradually fill it up to the upper part of the chest area, try to fill the chest and expand it to the maximum extent. Exhale, first relax the position of the chest, in the position of relaxing the abdomen. End exhalation by contracting abdominal muscles. This is to ensure that the air in the lungs has been completely exhausted. Repeat the above actions and so on. Breathe once when you are quiet, you can inhale 500cc of air, and when you breathe completely, you can inhale 3000cc~3500cc of air, which is equivalent to 7 times of the usual breathing volume.
Matters needing attention in practicing yoga breathing
1, never hold your breath. For most practitioners, faster yoga will increase the oxygen consumption of the body, which will naturally lead to shortness of breath. If you can't keep up with the teacher's breathing rhythm when practicing at this time, don't force yourself, otherwise you will feel uncomfortable.
2, "add a breath", when shortness of breath, sometimes it is difficult to enter a pose with a breath or inhalation time, then you can use the "add a breath" technique. For example, if the teacher says inhale and you are exhaling, you can exhale half quickly, and then follow the teacher and say inhale. This technology is very useful.
3. Inhale when unfolding, and exhale when contracting or twisting. In the first bend, breathe in when your hand is up, and exhale when your body is bent in half.
4. Emphasize the posture of a certain part. When the posture stays, it is accompanied by several deep breaths. For example, when doing dog pose, push your hips up and support your hands and feet on the ground. Seen from the side, this posture looks like a triangle. At this point, take four deep breaths here to strengthen the muscle lines of the back and legs.
5, difficult movements can breathe faster, and the posture that emphasizes balance is deeper. If you compare the shoulder-back breathing with the tree-back breathing, of course, the shoulder-back breathing will be more urgent and the tree-back breathing will be more gentle.
What are the inspiratory and expiratory ways of yoga? 2 1 yoga, take a deep breath.
Deep breathing in yoga is the most basic project of yoga. Deep breathing in yoga is a relaxing exercise during the whole practice of yoga and during the intermission, but deep breathing is an indispensable cooperative action in the practice of yoga.
Breathing: Practitioners can wear clothes with moderate width without feeling too tight. When you are ready, lie on your back on the carpet or exercise stool, relax naturally, cross your hands on your abdomen, put your legs together, and put your feet outward. Then start taking a deep breath. Take a deep breath. At this time, the practitioner should pay attention to the position of the abdomen and whether the abdomen bulges. If it bulges, it means that the action is incorrect. When practicing, be sure to cross your hands on your abdomen, which will help the practitioner know what he is doing. When the practitioner feels the ups and downs of the abdomen when breathing, he can quickly compare the difference between yoga deep breathing and normal breathing.
2 yoga full breathing
Breathing method: inhale first, expand the abdomen with slow and gentle movements, and then expand the chest until the air is sucked into the lungs to the maximum extent; Then exhale, first relax the chest, then relax the abdomen, and finally try to contract the abdominal muscles so that the air can be exhausted from the lungs to the maximum extent. Note: the whole movement should be gentle, don't worry, walk slowly, from abdomen to chest and then from chest to abdomen. It is best to repeat 56 times each time.
Efficacy: It helps to strengthen the body's resistance to diseases such as colds and bronchi, and also helps to maintain lung vitality and nourish the whole body organs.
3 Yoga chest breathing
Breathing method: in order to complete the chest breathing exercise, the practitioner lies flat, his legs are close together, and his arms are placed at his sides; Then take a deep breath and inhale slowly to make the chest and ribs move upward; When exhaling, the ribs should move down.
Efficacy: This exercise can strengthen trachea, chest and alveoli.
4 Yoga Diaphragm Breathing
Breathing method: In order to complete diaphragmatic or thoracic breathing, the practitioner should lie flat. Put your legs together, put your arms on your sides and relax; Then inhale deeply and slowly, and let the abdominal muscles move outward to the maximum extent; Hold your breath for a while; Then exhale deeply and slowly, and let the abdominal muscles move inward to the maximum extent.
Remember: at this time, the expansion and contraction parts should only be concentrated in the abdomen, and the chest should not move.
Efficacy: Correct diaphragmatic breathing can effectively exercise abdominal organs, provide natural massage to myocardium and improve the functions of liver, pancreas, spleen, kidney, stomach and small intestine.