Physical activity is one of the most necessary and most effective means of preventing and treating diseases of the digestive tract. In addition to jogging, special exercises and exercising on an exercise bike, yoga exercises (asanas) are very useful, as you learned from previous publications. However, in order to maximize the impact of the asanas, it is necessary to breathe correctly during their implementation. We will learn this.
Inhale - pause - exhalation - pause IN DIFFERENCE from ordinary breathing, yogic breathing consists of 4 phases, as yoga, in addition to inhaling and exhaling, adds two more pauses to the breathing cycle. In doing so, they deliberately regulate the duration of the respiratory phases, mentally breaking the entire respiratory cycle for certain periods of time.
Let's agree that one time interval is 2 seconds. Beginners ratio of the first three phases should be 1: 4: 2. The last phase is not normalized, since it is very short. Thus, the 1st phase (inhalation), or puraka, should last 2 seconds, the 2nd phase (breath holding, pause), or kumbhaka, - 8 seconds and the 3rd phase (exhalation), or rechaka, - 4 seconds). The 4th phase (lack of breathing), or shunyaka, is a short pause between two respiratory cycles. It differs from the pause between inhalation and exhalation in that after the expiration of the lungs, the lungs are completely empty and the body rests during this pause.
At the beginning of the exercise, you need to pay more attention to the 3rd phase, the exhalation phase. As a rule, in beginners, exhalation is incomplete and there is a lot of exhaust air left in the lungs. At the next inspiration he will prevent the incoming of a new portion of air and pollute it. Therefore, it is very important to push out all air in the lungs before each breath. To achieve this, it is useful before the beginning of the exercise to be properly stretched, trying as best as possible to stretch every part of the body.
Where to begin?.
BEFORE you do basic breathing exercises, yoga is recommended to prepare for them a nasal cavity.
Preparation consists in cleansing the sinuses of the nose and strengthening their mucous membranes. This is done with the help of pranayama called kapalbhati.
Kapalabhati performed standing or sitting. Place the right hand thumb on the right nostril, and the middle finger on the left one so that, by pressing these fingers on the nostrils, you could clamp them. Breathing in this exercise is done through both nostrils, and exhalation alternately through each. You should start with the right nostril.
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