The best remedy yoga therapists and Tibetan healers consider cleansing breath to cleanse the lungs. Take a slow breath in through your nose. At the beginning of inhalation, the air fills lower part lungs, the abdomen inflates (due to the movement of the diaphragm), air fills the lungs and concentrates in their upper parts, which is achieved by slightly raising and lowering the shoulders. With this movement, you need to rise on your toes, then hold your breath as far as possible (without doing any violence to yourself) and, sinking to your feet and relaxing all the muscles, make a slow exhalation through your mouth, drawing in your stomach. You need to perform 10-15 such breathing movements, concentrating as much as possible on the breathing process, mentally imagining that you are breathing in the vital; healing energy that fills your being when you inhale, and concentrates in the solar plexus area when you exhale.

Breathing exercise to clear the throat plexus

Stand up or sit up straight. Look forward to one point, without being distracted by anything else. Take a calm natural breath through the nose, then exhale sharply through the nose. Then again a calm natural breath - and a sharp exhalation. After five breaths, accelerate the breaths. One inhalation-exhalation count at a time. Perform the exercise 11 to 25 times. When performing the exercise, focus on the larynx area.

It is used to cleanse the lungs of residual air; improve blood circulation in the brain; prevention of pulmonary diseases; improvement of the thyroid gland.

Breathing exercises according to A. Mikulin

Lie on your back, take a deep breath, inflate your stomach with the force of the diaphragm. Hold your breath for 3-5 seconds. After holding the air, release it in ten small portions, pushing it with force through tightly compressed lips, so that the whole abdomen vibrates ten times intensively. From concussion internal organs will start throwing off the slag. The same process of purification occurs at the moment when a person laughs.

cleansing breath according to A. Nikitin and A. Kashin

Take a full breath. Exhale the air in portions, making jerky movements, drawing in the stomach. Each subsequent portion of exhaled air should be less than the previous one. For clarity, you can imagine that you need to blow out candles placed in a row, each of which is smaller than the other. Such a cleansing breath should bring relief and calm.

Cleansing breath with the sound "ha!"

Stand straight, feet shoulder-width apart, put your feet parallel, lower your arms freely, close your eyes. Imagine that you are on the edge of a cliff. Make a free exhalation "into the abyss." With a slow breath, raise your relaxed arms above your head, palms up, bend your elbows slightly. Raising your hands, imagine that you are holding a bag into which you dump all the dirt accumulated in the body, all the anger, fatigue, irritability. The "bag" must be held slightly above the head. Take the pelvis back and slowly lower the "bag" in front of you, tilting the body forward. Throw the "bag" into the abyss while relaxing and quickly leaning forward. From the throw of the arms down and a sharp tilt, the sound “ha!” breaks out of the chest. On a pause after exhalation, the arms swing freely. You slowly, as it were, watch how the bag flies down, hits the stones and crumbles. Breathing is arbitrary. Slowly inhaling, straighten up. Exhale, while inhaling raise your hands through the sides with palms up. At the end of the inhale, the palms should touch. Exhale as you lower your arms out to the sides, palms down.

1. Take a full breath.

2. Hold the air in for a few seconds.

3. Fold your lips, as if about to whistle (but do not puff out your cheeks). Then exhale the air in small portions with force through the hole in the lips. Stop for a moment, holding the air, and exhale again a little. Repeat this until all the air is out of your lungs. Remember that you need to exhale air through the hole in the lips with a fair amount of force.

Comment. For a tired and exhausted person, this exercise will unusually refresh. The first try will convince you of this. You should practice this exercise until you learn how to perform it easily and naturally.

In 99 people out of 100, the eyes experience oxygen starvation. From this, the eyes also weaken, get tired and do not shine enough. To help this trouble, follow next exercise. Open windows, or better yet, get out of the house, because the eyes need to get enough oxygen.

BREATHING TO INCREASE BLOOD CIRCULATION IN THE EYES (I)

1. Standing, legs together, socks apart, arms along the body.

2. Take a full breath. Hold the breath while inhaling, not allowing a single particle of air to escape through the nose or mouth (Kumbhaka). Close your eyes.

3. Lean forward so that your head is below the level of your heart.

The knees can be slightly bent. There should be no tension in the body. The blood goes directly to the head and eyes. It will be oxygenated blood. Oxygen at this time will wash away the poisons that have accumulated in the eyes. The eyes remain closed.

4. Stay in this position for a count of 5. Gradually increase the hold of this pose for a count of up to 15.

5. Calmly and slowly straighten up to the starting position.

6. Just as calmly and slowly exhale completely through your mouth.

7. Do the cleansing yoga breath.

8. Repeat the exercise again.

Comment. Be aware that blood flow to your head can make you feel dizzy. The best defense from this - the cleansing breath of the yogis. The more often you hold your breath for at least 10 seconds, the faster you can get rid of this dizziness. But people suffering from cardiovascular disease should be especially careful when exercising in breath holding.

At first, they are allowed to do this only without inclination. The amplitude of the tilt of the head should be increased gradually, not for a second without stopping control over your condition. Any way out of holding the breath on inhalation should be done only through O.D.I. (cleansing breath of yogis).

Oxygen literally burns poisons out of the eyes. Blood circulation in the tissues of the eyes is enhanced. Do this cleansing of the eyes by breathing at least 10 times during the day.

Yes, sometimes, to prevent fatigue, it is enough to go out the door and ventilate the room.

BREATHING TO INCREASE BLOOD CIRCULATION IN THE EYES (II)

1. Starting position same.

2. Take a deep breath and hold your breath while inhaling.

3. Bend at the waist and lean as close to the floor as you can. When the head is down, close your eyes.

4. When closing your eyes, close them as tightly as possible. Then open wide.

5. All the time that you hold your breath on the inhale for a count of 10 to 15, open and close your eyes in this way.

6. Calmly straighten up, returning to the starting position.

7. Breathe out forcefully through your mouth.

8. Do an O.D.I.

9. Repeat the exercise again.

Comment. After doing these exercises, you will be surprised at how quickly your eyes feel relieved.

Tired eyes should not be overstrained, forcing them to continue to work. If you feel the appearance of tension in the eyes, then give them a rest: revive them by rinsing, then close them for a few minutes and shield them with your palms.

For washing, it is better to use not eye drops, but tea leaves. Suitable for this purpose and just running water or water straight from the tap. Water poured into a cup quickly becomes contaminated, which can cause eye irritation or even infection.

Washing perfectly tones the eyes, relieves fatigue, improves their blood supply. It can be used for any visual fatigue. You can continue working immediately after washing.

Yogis have several ways to wash their eyes, we will give here two of the simplest.

The first. Fill handfuls cold water and splash water into your eyes wide open. Repeat several times.

Second. Fill a wide vessel with cold water. Dip your face into the water without closing your eyes. After a few attempts, it will not cause any discomfort. Keep your face submerged while holding your breath. The eyes remain wide open at all times.

Eye massage also causes increased blood circulation, strengthens the nerve endings and gives a wonderful rest to tired eyesight. We recommend doing this massage like this:

EYE MASSAGE

1. Sit at the table and place your elbows on it.

2. Connect the little fingers and the shock sides of the palms. Lower your head so that your palms rest on your closed eyes with their lower part, and your forehead rests on the top of your palms and fingers.

3. Relax your neck muscles. The forehead becomes the fulcrum, and the lower part of the palms only touches the eyes.

4. Lightly massage your eyes bottom palms. Alternate stroking, rotation, pressure and vibration in those

Reading 1-2 minutes. A sign that you are doing the massage correctly will be the appearance of a feeling of warmth in the eyes.

5. Relax your eyes.

6. Touch them with the tips of your index fingers and, feeling the warmth in your fingers, you will feel how, on a deep exhalation, this warmth and prana from the fingers are transferred to the eyes.

Another valuable tip.

1. Take a full breath.

2. hold the air in for a few seconds.

3. purse your lips as if you are going to whistle (but do not puff out your cheeks. Then, in small portions, forcefully exhale air through the hole in the lips. Stop for a moment, holding the air, and exhale a little again. Repeat this until all the air will not come out of the lungs.Remember that you need to exhale air through the hole in the lips with a fair amount of force.

Duration: from 8 minutes.

Comment. For a tired and exhausted person, this exercise will unusually refresh. The first try will convince you.

You should practice this exercise until you learn how to perform it easily and naturally.

Exercises for vocal breathing =.

These exercises are used by doctors - phonators both to train a uniform, free, long exhalation, and in the treatment of diseases of the vocal apparatus.

When performing exercises, dizziness is not ruled out. After resting for about a minute, you can continue. Basic recommendations: perform calmly, do not exaggerate exhalation, observing a state of rest in the whole body. It is performed sitting, standing, lying down 8-10 times a day. Exhalation training on consonant sounds "s", "g", "h". Short breath through the nose and uniform exhalation on the sound "s" - a half-smile, the tongue rests on the lower teeth; exhale to the sound "g" - lips are extended forward. The sound is mysterious, low and resonant in the chest. To check, place your palm on your chest and feel the vibration; exhale to the sound "z" - a half smile. Sitting or standing, take a glass of water and a cocktail tube in your hand.

After a deep breath through the nose, slowly (within 25-30 seconds) exhale the air into the glass through the tube. The next exercise from Maestro Barra, which he called a kind of gymnastics, is aimed at developing breathing and finding its correct coordination with other parts of the vocal apparatus (for the correct mechanism. lips slowly, freely releasing air. Do not push it. Sing individual notes, segments of scales on "v - v". Everything must be done softly, easily, without strength and voice, only with a touch of breath, only ink. Now you can switch to a pure vowel.

It's not singing, it's gymnastics. It is necessary to ensure that breathing does not hit the ligaments, but somehow bypasses them. "And the last thing! For the development of the lungs, breathing training, energy charge and maintaining oneself in great shape, go in for swimming, systems based on work with breathing. This will help you not only in singing, but also strengthen your health! It's no secret that for fruitful work we need desire, health, time and love! Some teachers believe that breathing will develop itself in the process of singing, if the work of the larynx and articulatory apparatus is properly organized; others argue that it is impossible to learn breathing in singing - it is important to learn to feel it!

Everyone agrees on one thing: in the process of singing, it is necessary to develop a smooth and gradual exhalation, which ensures long-term phonation. V. Emelyanov corrected Lampert's dictum in this way: "the school of singing is the school of exhalation!" And I, in turn, wish you patience and excellent results!

Breathing to equalize energy =.

Breathing to align the energy exercise is performed lying down.

You can perform it while sitting, then you need to lean on the back of the chair.

Hands are placed along the sides, palms up. We carry out full breath, air fills the lower abdomen, middle and upper parts of the lungs.

On the exhale, we barely audibly pronounce the healing sound of the triple heater: X - uh - uh - uh - uh - uh - uh.

Simultaneously with the exhaled healing sound, we will draw in the upper part of the chest, its middle part, and the lower part of the abdomen. As if something voluminous, a rounded stone or something similar, rolling over your body, squeezes the air out of you. The process starts from the top of the head and sequentially passes through all the departments, ending in the lower abdomen.

We breathe normally. During this short "Break" imagine that the five organs that we have learned to work with relax. We perform the exercise at least 3 times during the lesson.

It has already been repeatedly mentioned above about the need to apply such exercises, preceding or completing them with one or another respiratory complex. Yogis attach to them not only an auxiliary hygienic value, but also consider them one of the most important elements the science of breathing.

Kapalabhati
The first cleansing exercise, which is performed before pranayama, to clear the nasopharynx and bronchi. This exercise is easy to master for those who are already fluent in the alternative breathing mentioned above. You can master it only after working out for at least two months. It takes the same amount of time to master diaphragmatic breathing. Indeed, without a sufficiently mobile and trained diaphragm, it is simply impossible to perform kapalabhati.

Execution technique
First, sit comfortably, because kapalabhati cannot be performed lying down. Having straightened the spine well, begin to exhale. Feeling that you have already exhaled all the air from the lungs, begin to inhale. The key to this exercise is exhalation. Exhale quickly and only through the nostrils. Remember not to pause your breath.

Note that when you inhale, the air should reach the frontal pulmonary sinuses. Inhale at an average pace: the inhalation is longer than the exhalation. This is rarely seen in other yoga exercises. Here, inhalation and exhalation follow one another continuously. Exhalation is strengthened by the tension of the abdominal muscles, which acts on the diaphragm. She, in turn, moves up into the chest cavity and, sharply pressing on the lungs, displaces air from them. After exit, quickly relaxing the abdominal muscles, the diaphragm is moved to abdominal cavity, and she, in turn, draws in her lungs. As a result, the air is given the opportunity to literally rush into them.

When doing kapalabhati, you must use the diaphragm and the abdominal muscles, which alternately tighten and relax. All other muscles of the body remain constantly relaxed. The duration of the exhalation in this exercise is 1/4 of the duration of the inhalation. The beats of the pulse here should not be controlled. The exhalation is performed sharply, and the inhalation is as free as possible. The whole process of breathing resembles the work of a bellows. So, in imitation of him, begin.

Exhale quickly, strongly, actively, and then inhale freely, continuously, smoothly. For one cycle of classes, perform 15-20 complete respiratory acts. Beginners should perform three cycles of kapalabhati (each with 15 breaths) and practice pranayama twice a day in the morning and evening. It is important to master this exercise perfectly and perform it regularly. Missing classes can adversely affect the lung tissue. In addition, keep in mind that after 15-20 breathing acts, you need to pause with a breath hold in order to relieve the overstrain. Progressively, over several months, you can increase the number of respiratory acts up to 120, but this can be done only after consulting with a specialist.

So, after a pause, you can make a few normal exhalations. While exercising, focus on the abdomen in the area of ​​the solar plexus.

Kapalabhati can bring significant health benefits. This is confirmed by studies of Indian specialists. Practicing this kind of breathing exercises helped many patients get rid of gastritis, catarrh and bronchial asthma. By exercising, you can a short time thoroughly clear the airways. Please note that without mastering the techniques of kapalabhati, you cannot move on to the next cleansing exercise (bhastrika).

By the way, it should be noted that there are two variants of kapalabhati:
- breathing through one of the nostrils (the air is exhaled first through the right, then through the left, and always inhaled through both). Exercise has a beneficial effect on the condition of the sinuses, nasopharynx;
- breathing through both nostrils (free breath through both nostrils, and then a sharp exhalation, produced in the same way). According to yogis, this exercise perfectly cleanses the body of harmful toxins.

Bhastrika (blacksmith fur)
This is the most popular cleansing exercise among yogis. characteristic feature which is a rapid alternation of inhalations and exhalations. The work of the lungs in this case resembles the action of a blacksmith's fur.

Execution technique
Take the starting position (“lotus”, “half-lotus” or tucking your legs in Turkish). First, inhale and exhale vigorously several times in a row, and then inhale deeply and hold your breath for 7-14 seconds. Bhastrika basically has much in common with kapalabhati, although the former uses the work of the whole respiratory system, and the second only the diaphragm. True, despite some similarities, each of these exercises has its own specific goal.

The inhalation in bhastrika is freer than the exhalation. All actions of this exercise must be repeated three times, and if you feel even the slightest fatigue, stop immediately. key point in bhastrika is an accelerated exhalation. In this case, the diaphragm and all the muscles involved in the respiratory act act as a single peculiar mechanism. So, take a few quick breaths - one by one - ten times in a row. After completing the tenth exhalation, take a deep breath and hold your breath for as long as you can. And then exhale freely.

While holding your breath, rest your chin on your chest, pressing on the cervical knot (lock) (jalyandhara bandha). At the same time, by force of will, squeeze the muscles in the anus, focusing on the lower part spinal column(mulandhara chakra). All your actions should develop into a single cycle. In the pauses between cycles, perform several normal breathing acts. The number of exhalations can be gradually increased - from ten to thirty - in each exercise cycle. Starting with three cycles, gradually include more and more of them in the exercise (you can bring up to eight). Doing bhastrika, avoid overwork.

Yogis claim that this exercise can awaken the kundalini (hidden, latent force of the body) and renew its strength. Therefore, we recommend using bhastrika for people who are mainly engaged in intense mental work, because it not only cleanses the body, but also helps to increase efficiency. Yogis also note its healing effect in diseases of the nasopharynx and gastritis.

Cleansing breath ("puff")
In specialized literature, when they mention pranayama, they cite the following phrase: “A person lives while he breathes!” Indeed, pranayama allows not only to breathe effectively, but also to find the path to longevity and health. Therefore, it will be useful for any of us to master healing breathing and regularly apply it in life. This is especially true of the group of cleansing exercises, which include "puffing".

Execution technique
Exercise should be standing and legs wide apart. Being in such a position, it is necessary to inhale and exhale sharply through the nose, as with the full breath of yogis. Begin by exhaling as you feel your lungs filled to the limit with air. Unlike other cleansing exercises, here the exhalation is accompanied by puffing. To do this, purse your lips as if you are about to whistle, and exhale intermittently, tensing the intercostal muscles of the chest, abdominal muscles and diaphragm. The air between the compressed lips should come out in a jet.

According to yogis, this exercise helps to cleanse the blood of toxic substances, get rid of many chronic diseases, headaches, and speed up recovery from colds. Exercise in such cases should be performed at least five times a day. During influenza epidemics, panting can also play a preventive role. It is an indispensable remedy for poisoning, such as gas. It is used to significantly improve the general condition of the body, and is used as a final at the end of any cycle of yoga exercises.

Ha-breath
The technique for doing this cleansing exercise surprisingly simple. First, you should stand up straight and spread your legs to the sides. Inhale as deeply as you would with a full yogi breath. While inhaling, raise your arms forward - up to a vertical position in relation to the floor. Then hold your breath for a few seconds, and then sharply lean forward, at the same time lowering your hands down and exhaling through your mouth, making the sound "ha" at the same time. This sound is pronounced without participation vocal cords, but only due to the air coming out of the throat with a strong stream. Inhale freely through your nose as you straighten up again and raise your arms above your head. When you finish raising your arms, exhale through your nose and lower your arms down.

Yogis believe that this exercise helps to purify the blood and respiratory tract, acts warming when feeling chills. They claim that it can also be used for psychotherapeutic purposes. Like other yoga exercises, ha-breathing is the result of thousands of years of practice by many generations of yogis. It can also be done lying down. A deep breath in this position is continued until the hands touch the surface of the floor behind the head. Then you should hold your breath for a few seconds and quickly raise your legs up, immediately bending them at the knees. After that, the knees of the legs should be clasped with the hands, trying to pull them to the stomach, while simultaneously exhaling and making the sound "ha-ah-ah." After a short pause, begin to inhale freely, raising your arms above your head, while lowering your legs to the floor. And after two or three seconds, you should exhale freely through the nose, and put your hands on the floor along the torso, then completely relax. The therapeutic effect when exercising lying down is equivalent to that which can be obtained by exercising while standing.

CLEANSING BREATH OF YOGI

1. Take a full breath.

2. Hold the air in for a few seconds.

3. Fold your lips, as if about to whistle (but do not puff out your cheeks). Then exhale the air in small portions with force through the hole in the lips. Stop for a moment, holding the air, and exhale again a little. Repeat this until all the air is out of your lungs. Remember that you need to exhale air through the hole in the lips with a fair amount of force.

Comment. For a tired and exhausted person, this exercise will unusually refresh. The first try will convince you of this. You should practice this exercise until you learn how to perform it easily and naturally.

In 99 people out of 100, the eyes experience oxygen starvation. From this, the eyes also weaken, get tired and do not shine enough. To help this trouble, do the following exercise. Open windows, or better yet, get out of the house, because the eyes need to get enough oxygen.

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