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Learn breathing… the yoga way
Arun Goel
With the ever-increasing incidence of lifestyle diseases
like cardio-vascular and nervous system disorders, the time
has come for us to address this ourselves, fair and square
WITHOUT external dependence.
Did you know that reprogramming your natural breathing
technique would not only help in preventing these problems
but also help in the "reversal" of several such harmful
conditions?
Yes, it's not only possible but proven too. In fact leading
cardiac experts are advocating the benefits of "correct"
breathing to their patients.
Surprising as it is, almost none of us use the full
capacity of our respiratory organs. This is aggravated by
our sedentary lifestyles and leads to several complications
popularly called - lifestyle disorders.
The first question that comes to mind is – "How can I alter
my natural breathing process?" Well, astonishing as it may
seem, it's true. By training our body to breathe in a
particular fashion, we re-program our involuntary system to
adopt this new way of breathing.
This breathing technique is called the "Full Yogic breath"
or simply Yoga breathing.
Without wasting time, I'll plunge right away into the
technique followed by its overwhelming benefits.
First, lie down on your back, relaxed, with hands and legs
outstretched and eyes looking up at the roof. Gently close
your eyes and relax.
Step 1: Abdominal breathing
Observe your natural breath. You will notice that as you
inhale the abdomen rises and then falls with exhalation.
Watch this for a few moments to check this flow. Now begin
to deepen, lengthen and extend that movement. That is,
while inhaling, let the abdomen rise to its limit and at
exhalation let it fall completely. Keep the chest still
during this entire process – only move the abdomen.
Continue this for 20 breaths and then rest.
Step 2: Thoracic (chest) breathing.
Again observe your normal breath, this time focusing your
attention on the chest. You will notice the chest moving
slightly up at inhalation and down with exhalation. Again,
observe this pattern for a few moments. Now again, begin to
deepen, lengthen and extend that movement. This time, on
inhalation expand and lift the rib cage, filling the lungs
completely. Then on exhalation, let the lungs collapse
fully, sinking to the limits. In this step, keep the
abdomen still, moving only the chest. Do this for 20 breath
cycles and then stop.
Step 3: Full Yogic breathing.
This combines the above 2 steps in the following way:
First inhale by filling the abdomen and then CONTINUE
inhaling as you expand and fill the chest. Then exhale
first from the chest as it empties and falls and then
CONTINUE exhaling from the abdomen as it draws inwards
completely. This is one round of the full yogic breath.
Repeat this for 20 rounds.
Remember the pattern… Inhaling - abdomen then chest;
Exhaling – chest then abdomen.
GOLDEN RULE: All of the above steps should be done WITHOUT
strain. The natural tendency is to heave with effort. The
right way is to make it smooth and effortless. Go slow and
easy.
Initially you will experience unevenness or bumps in this
breathing process – as if there are 4 separate parts to the
full yogic breath. This is natural considering the years we
have spent breathing improperly.
Instead, try to picture this breath as a continuous wave
like pattern – as if the breath moves up from the navel to
the throat with every inhalation and then, down from the
throat to the navel with each exhalation. It may take a few
weeks of practice to perfect a "SMOOTH flowing pattern with
MINIMUM effort and with MAXIMUM capacity."
This is the desired effect!! Over time, the yoga way of
breathing will come naturally to you.
And now for the all-important benefits…
The full yogic breath is the basic building block of the
powerful yoga breathing techniques, also called `Pranayama'
in Sanskrit, which are known for their several benefits.
But the tangible benefits of the full yogic breath are
that it:
- Releases acute and chronic muscular tensions around the
heart and digestive organs.
- Helps sufferers of respiratory illnesses such as asthma
and emphysema to overcome the fear of shortness of breath.
It actually increases lung capacity.
- Encourages proper nervous stimulus to the cardio-vascular
system.
- Dramatically reduces emotional and nervous anxiety.
- Improves detoxification through increased exchange of
carbon dioxide and oxygen.
- Amplifies the auto immune system by increased
distribution of energy to the endocrine system.
- Calms the mind and integrates the mental / physical
balance.
And the real icing is that it contributes to both vitality
and relaxation through this single practice.
With such powerful all-round benefits, do you really need
to be "motivated" to get going?
Go ahead, and take charge of your life like never before!!
All the best,
Arun Goel
http://www.healthandyoga.com
********************************************* **
Arun Goel is the founder of "Health and Yoga"
A popular website that helps you find natural
solutions for complete health and detoxification.
http://www.healthandyoga.com
Discover health and beauty…. Naturally!!
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