Cleansing breathing exercises. Yogi Cleansing Breath

We give below a description of the three types of breathing commonly used by yogis. The first is the well-known purifying breath of the Yogis, which explains the amazing strength and strength of the lungs found in Yogis. Yogis usually finish their breathing exercises this cleansing breath, and we in this article recommend following their system. We also give a description of the "nervous" breathing exercise of the Yogis, which has been handed down among them from century to century, and which the preachers of ideas have not improved in the least " physical culture", although some of them borrowed this exercise from yogis. Then we give a description of the "voice" breathing of yogis, on which the melodic and sonorous voices of Eastern yogis largely depend. Let the readers accept the descriptions of these exercises as a gift from their Eastern brothers, and let them put these exercises into practice.

Yogi cleansing breath

Yogis have a favorite form of breathing that they practice when they feel the need to ventilate and clear their lungs. As we said, they end other breathing exercises with this breath, and we encourage our readers to do the same. Cleansing breath ventilates and cleanses the lungs, excites all their cells and increases the overall health of the whole organism, refreshing the entire system. Speakers, singers, teachers, actors, and people in other professions who have to strain their lungs a lot, will find this exercise extremely soothing and uplifting for tired respiratory organs.

  1. Inhale full breath.
  2. Hold your breath for a few seconds.
  3. Squeeze your lips, as if for a whistle, without puffing out your cheeks, then exhale some air with considerable force. Then, stop for a second, holding the exhaled air, and then exhale with force a little more, etc., until all the air is exhaled. Note that it is very important that the air is exhaled forcefully.

This exercise will act in an unusually refreshing way on any tired, weary person. A little experience will convince readers of the merits of this exercise. This exercise needs to be practiced until it comes out easily and naturally. It is intended to complete the other exercises given in this section of our site, and therefore it must be very well learned.

Nerve-revitalizing yoga breath

This exercise is well known to yogis, and is considered by some to be one of the most powerful remedies for stimulating the nerves and restoring strength to a tired person. The purpose of this exercise is to raise the activity of the nervous system, to develop nervous strength and energy. This exercise creates an exciting pressure that affects the nerve centers and through them excites and intensifies the activity of the entire nervous system, sending an increased flow of nerve force to all parts of the body.

  1. Get straight.
  2. Inhale full breath and hold it.
  3. Extend the arms forward, loosening their muscles as much as possible and leaving only enough nerve force in them to keep them stretched out.
  4. Slowly move your hands to your shoulders, gradually squeezing the muscles and putting strength into them in such a way that when the arms are completely apart, the fists would be tightly clenched and a tremor would be felt in the muscles of the hands.
  5. Then, still keeping the muscles tense, slowly open the clenched fists, and then quickly clench them. Repeat this movement several times.
  6. Exhale forcefully through your mouth.
  7. Take a cleansing breath.

The effect of this exercise depends largely on the speed of clenching the fists and on the tension of the muscles, and mainly, of course, on the depth of inhalation. This exercise must be experienced in order to fully appreciate it. It has no equal as a reinforcing and aphrodisiac.

Yogi breathing for voice development

Yogis have developed a form of breathing specifically for the development of the voice. They are generally known for their amazing voices, which are always strong, clear and sonorous and have a remarkable ability to be heard over great distances. Yogis practice a special form of breathing exercises which make their voices soft, deep and have an amazing ability to reach much further than the voice of an ordinary person, without at the same time becoming rough or hard. The exercise described below will, in the course of time, give the voice of a person these properties, or, in short, give him the voice of yogis. It must be understood, of course, that this form of breathing is used only as an additional exercise in known cases and that it cannot be regarded as a regular form of breathing.

  1. Inhale a full breath very slowly, but strongly, through the nostrils, trying to inhale as long as possible.
  2. Hold your breath for a few seconds.
  3. Exhale the air very forcefully in one breath through a wide open mouth.
  4. Soothe the lungs with a cleansing breath.

Without going deep into the theory of Yogis about the production of sounds in speaking and singing, we will only say that experience has taught them that the timbre, quality and strength of the voice depend not only on the sound-producing organs in the throat, but, to a large extent, on the muscles of the face. which play a very important role here. Some people with very large chests produce only very faint sounds, while others with relatively small chests produce sounds of amazing power and clarity. Here's an interesting experience worth trying: stand in front of a mirror and put your mouth down for a whistle, and whistle. Notice the shape of your mouth and the general expression of your face. Then try to sing or speak as you do. naturally, and notice the difference; then start whistling again for a few seconds and then, without changing the position of your mouth or face, sing a few notes and notice what vibrating sounds and strong tone you get.

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.

A 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.

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Breath is life; without breathing, life is unthinkable. A person can live a day without food and water, but without breathing, he will die in a few minutes. In this regard, it is surprising how little attention we pay in ordinary life to proper breathing. But the fact that this is a natural and automatic process does not mean that we will implement it effectively. With age, correct breathing habits are lost, the respiratory muscles atrophy to some extent and cease to provide optimal parameters for inhalation and exhalation. Most people have simply forgotten how to breathe properly. They breathe shallowly through their mouths and use little or no diaphragm, raising their shoulders or squeezing their belly on entry. In this way, only a small amount of oxygen is inhaled and only the upper part of the lungs is used, which leads to insufficient vitality and low resistance to disease.

The ancient yogis were fully aware of the importance of breathing; no breath, no life. The ancient text of Hatha Yoga Pradipika says: “Life is the period between one breath and the next; a man who half breathes, half lives. The one who breathes correctly gains control over the whole existence.”

For a yogi, there are two main functions of proper breathing: to oxygenate the blood and thus the brain; and control prana , or vital energy leading to mental control.

Pranayama- the science of breath control - consists of a series of exercises specifically designed to meet these needs and ensure excellent health. There are three main types of breathing: shallow (clavicular), medium (intercostal) and deep (abdominal, or diaphragmatic). Full yoga breathing combines all three types, starting with deep breathing and continuing inhalation through the intercostal and clavicular zones.

To breathe correctly means to breathe through the nose; mouth must be closed. Breathing consists of inhalation and exhalation, and all the lungs must be involved as a whole. When you exhale, the abdomen contracts and the diaphragm moves up, massaging the heart. When you inhale, the abdomen expands and the diaphragm descends, massaging the abdominal organs.

People often think of inhalation as the most essential part of breathing, but in fact, exhalation is the most important part, because the more carbon dioxide-laden air you exhale, the more fresh air you can inhale. In yoga breathing exercises, special attention is paid to prolonged holding of the breath and exhalation. In fact, in some exercises, the exhalation lasts twice as long as the inhalation, and the breath-hold is four times longer. When you breathe through your nose, the air is heated and filtered. But from the point of view of yoga, the main reason for breathing through the nose is prana.

Yoga breathing exercises teach us to control prana and thereby control the psyche, because they are interconnected. Below is the main set of exercises (pranayam), the implementation of which will allow you to regulate breathing and its rhythm, give vigor and freshness to your body, and also calm your mind.

BASIC BREATHING EXERCISES

Yogi Cleansing Breath

This is one of the most famous breathing exercises. Yogis use this favorite form of breathing whenever they feel the need to clear their lungs. They usually finish every exercise in breathing with a Cleansing Breath.
This exercise cleanses the lungs, gives strength to all respiratory organs. When a person is tired, Cleansing Breath will refresh him remarkably. With this exercise, all toxins are removed from the blood. It increases the overall resistance of the body to various diseases, quickly eliminates headaches. It should be done every time after you have had to inhale unclean air, be in bad company or an unpleasant environment.
  1. Starting position: standing, legs together, hands folded with palms together and pressed with wrists to the stomach under the lower ribs, fingers forward.
  2. Take a deep breath in through your nose.
  3. Hold the breath in for a moment and immediately start exhaling. This exhalation is done as follows: fold your lips, as if about to whistle, but without puffing out your cheeks, and leave a narrow gap between your lips. Through it, a series of separate, short and sharp exhalations forcefully release all the air from the lungs. At the same time, sounds are heard, intermediate between "s" and "sh": the air without any delay goes directly into the external atmosphere, and you will experience the feeling that your mouth is completely closed, and therefore you have to strain the abdominal and intercostal muscles and the diaphragm in order to be able to squeeze out all the air in them with force through a small hole.
    Note: If the air is exhaled weakly and smoothly, then the exercise loses all value, becomes completely useless. And at the same time, no extra effort is needed when exhaling: idle muscles remain relaxed all the time. Jerky exhalations are made vigorously, but easily.
  4. Repeat 5 times.

"HA" - breathing while standing

Another form cleansing breath. "HA"-breathing quickly eliminates a bad mood, a feeling of depression, helps to maintain peace of mind and resist negative external influences. Completely cleanses the respiratory system, improves blood circulation, and helps fight cold.
  1. Standing, heels together, toes apart.
  2. We exhale and with inhalation slowly raise relaxed hands high above the head with palms forward.
  3. Hold the breath for a few seconds while inhaling.
    Note: It is necessary to imagine that between the palms there is a kind of energy clot. Now we place in this substance all our negative thoughts, emotions, all diseases and everything dark and evil that is in the body. Holding the position with raised hands, we continue to lighten the body, mentally transferring all the evil into the energy shell between the hands.
  4. Then, bending at the waist and as if throwing the body down, we rapidly lean forward, lowering our hands in front of us, and at the same time exhale sharply through the mouth with the sound “HA”. You just don't need to scream.
    Note: This sound is not produced by the voice, but by the air escaping through the mouth. With a sharp inclination forward, we quickly throw - approximately from shoulder level - negative energy down into the ground. Relaxed hands after the throw continue to move and cross themselves in the forearms, a little short of reaching the floor.
  5. After exhaling, we remain in a bent position until we want to take a breath. Relaxed arms swing freely after the throw.
  6. Having straightened up, with a slow and smooth inhalation, we again raise our hands above our heads, and then with a slow exhalation (which we do through the nose), we lower our hands down through the sides.
  7. Repeat 2-4 times and finish with Cleansing Breath.

full yogi breath

During this breathing, the entire respiratory apparatus is in uniform continuous movement. Between exhalation and the next inhalation, you need to hold your breath, and only after that do the next movement. Inhalations and exhalations (they are equal in duration) are performed in waves, smoothly, easily, without tension and only through the nose.
Inhalation is performed in 3 phases: the abdomen protrudes, the chest expands (with the stomach pulled in somewhat to support the chest), and the collarbones rise.
Exhalation is also performed in 3 phases: the stomach is drawn in, the chest is compressed and the shoulders are lowered.
Full Yogi Breathing has a calming effect on the nervous system and psyche, develops willpower and determination, fills with a sense of calm.
It underlies all further exercises on breath control. The following exercises are developments, variations, and extensions of this breathing method.
A person accustomed to breathing in this way acquires a stable state of mind and such perfect self-discipline that nothing can make him lose control of himself.
  1. Initial state: standing, sitting or lying down.
  2. After exhalation, slowly inhale through the nose, counting up to 8 beats of the pulse.
    Note: The abdomen and ribcage are embraced by a continuous, undulating movement that combines lower, middle and upper breathing: first we push out the stomach, then we part the ribs, and finally we raise the collarbones and shoulders.
  3. At the moment of raising the clavicles and shoulders, the abdominal walls are already slightly drawn in, and we hold our breath for 4 beats of the pulse.
  4. Now we start exhaling for 8 beats of the pulse in the same sequence as inhaling: first, releasing air through the nose, we draw in the abdominal walls, then we squeeze the ribs and after that we lower the collarbones and shoulders.
    Note: On inhalation, we mentally see how energy from the air (prana) passes through the respiratory organs and accumulates in the solar plexus, and on exhalation, prana is sent to all cells of the body, strengthening and healing.
  5. Hold your breath for 4 beats of the pulse.
  6. We start everything from the beginning.

Anuloma Viloma

This is a calming pranayama. While doing this exercise with alternating nostrils, hold your breath, then exhale through the other nostril in a 2:8:4 rhythm.
Positive and negative currents of pranic energy and life processes in the body are brought into a powerful and stable balance. This exercise must be done very carefully. People with weak lungs should perform the exercise in a rhythm of 8:8:8 or at the expense of 8:8 pulse beats without holding their breath.
  1. Inhale through the left nostril, closing the right thumb counting to four.
  2. We hold our breath, closing both nostrils, counting to sixteen.
  3. Exhale through the right nostril, closing the left ring finger and little finger, counting to eight.
  4. We inhale through the right nostril, leaving the left nostril closed with the ring finger and little finger, counting to four.
  5. We hold our breath, closing both nostrils and counting to sixteen.
  6. Exhale through the left nostril, closing the right with your thumb, counting to four.

Kapalabhati

"Kapala" means "skull", "bhati" - "light", "illumination"; the name, therefore, serves as an indication that this cleansing pranayama has the property of improving brain function and clarifying thinking.
Kapalabhati is one of the most good exercise for lungs. Not only greatly ventilates the lungs, but also strengthens chest and stomach, frees the airways and keeps them clean. Allows you to free your nose when you start a runny nose or flu. This pranayama not only cleanses but also strengthens the nasal passages and tones the salivary glands. With the systematic performance of this exercise, people who have fallen into an unhealthy habit of breathing through the mouth begin to breathe through the nose again.
  1. Starting position: sitting in the Lotus Pose or just sitting or standing.
  2. We start with exhalation. Then, having taken a full yogic inhalation, we exhale quickly and with effort, so that the air leaves the nostrils with a loud sound, like bellows.
  3. Without pausing, we relax the stomach, which, lowering and moving forward, sucks air into the lower and middle parts of the lungs.
    Note: The abdomen is pushed out as far as possible. The rhythm in this exercise, unlike others, is built on exhalation and not on inhalation, respectively, and the main attention is paid to exhalation, not inhalation. Inhalation is passive, exhalation is active. these quick, bellows-like exhalations should be made in continuous succession without the slightest delay between exhalation and inhalation.
    Since this is a diaphragm exercise, it doesn't really matter if the upper part of the lungs is full or not. The exhalations must be carried out quickly, by a strong contraction of the abdominal muscles, so that the air escapes from the nostrils with a loud sound, as from bellows, and the breaths very slowly and calmly, not so much by a conscious movement of the muscle, but by relaxing them.
  4. Repeat 5-7 times.

Bhastrika

"Bhastrika" means "bellows". The exercise consists of a series of rhythmic pumps followed by a breath-hold like Kapalabhati. But there are differences between them: here you pump the lungs faster and stronger, using all the muscles of the respiratory system. During this exercise, the body heats up and then cools down through sweating.
Bhastrika very strong exercise and they can't be bothered. This is the best pranayama for the respiratory, nervous and circulatory systems. It - as the second option - can be performed alternately through one and the other nostril.
In chronic colds, Bhastrika reduces inflammation in the nose and throat, removes phlegm and, if not abused, cures sore throat. It is also very good as a remedy for hypothermia of the feet, especially in winter, because it increases the general warmth of the body.
  1. Starting position: sitting in a light version of the Lotus Pose.
  2. We quickly and energetically inhale and exhale the air 10 times in a row.
  3. Take a deep breath and hold your breath for 8-14 seconds.
  4. We exhale slowly.
  5. We repeat the whole cycle from 3 to 8 times, gradually increasing the number of pumps.

Kumbhaka

Kumbhaka - holding the breath while inhaling, is one of the phases of Full Yogi Breathing in its most intense form. This is very important exercise designed to strengthen and develop the respiratory muscles and lungs. Doing it frequently will also promote breast expansion. With hypertension, Kumbhaka cannot be done, but with hypotension, on the contrary, it is necessary.
Yogis have found that it is extremely useful to hold your breath from time to time, filling your lungs with air as much as possible. This benefits not only respiratory organs but also the digestive organs, nervous system and also blood.
  1. Starting position: standing, sitting or lying down. Focus on heart rate.
  2. We inhale through the nose for 8 beats of the pulse in the same way as with Full Breath Yogis.
  3. We hold our breath while inhaling for 8-32 beats of the pulse.
    Note: Starting at 8, we add one second every day until we can effortlessly hold our breath for 32 seconds.
    No one should hold their breath for more than 32 seconds until the heart is in perfect condition. If, with an increase in delay, a load on the heart is felt, then we should stop at the number of strokes that we can withstand without any effort.
  4. Exhale forcefully through your mouth.
  5. Do the Yogi Cleansing Breath.

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