Full yogic breathing

May 08, 2020

Full yogic breathing (rhythmic) is considered the most favorable for health.

 

✅It increases lung capacity

 

✅It improves peristaltic movements of the intestines (through abdominal muscles and diaphragm massage)

 

✅It improves the reflux of venous blood from the lower limbs (thanks to the expansion of the inferior vena cava during expiration)

 

Very often people breathe incorrectly and lungs do not open fully (causing stagnation of air in the lungs and sometimes edema in the lower limbs).

Here are exercises for the progressive development of complete yogic breathing (rhythmic):

- The starting position is to lay on the back with the knees bent.

- The lower back (the lumbar spine) should come as close to the floor as possible, even touching the mat

- Each vertebra should touch the mat if possible

- Tighten the shoulder blades and lower them down the back

- Lower shoulders down

- Stretch, bring the neck bones as close to the mat as possible but keep the neck relaxed

- Put one hand on the stomach, the other on the chest (the elbows remain relaxed on the mat)

 

First exercise

-Breathe with your belly (chest stays still)

Second exercise

- Breathe with your chest while trying to spread your ribs: by widening your rib cage on the sides, in front, at the top; inhaling with the collarbone area (the belly stays still)

Third exercise

-Inhale gradually belly-chest-collarbones

-Exhale gradually belly-chest-collarbones

 

At the beginning it is possible to breathe for 2-3 minutes and gradually slow down the breathing.

If these exercises are done correctly, you will have a feeling of warmth in your body which will come within after 5-7 minutes.

 

"The exercise is considered mastered, if you can continue breathing at this speed for about 5 minutes" (for each exercise).

 

If you want to learn more about the energetic aspects of full yogic breathing, you can read the book by A.G.Safronov "Yoga, physiology, psychosmacy, bioenergy". This book is available for you in our library.

 

Have a good practice

Marianna Neidhart

Marianna Neidhart

Yoga Therapist (speaking French, Russian and Turkish)

May 08, 2020

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