Showing posts with label Yoga Asanas. Show all posts
Showing posts with label Yoga Asanas. Show all posts

Yoga Breath




    The diverse yoga asanas are the most obvious part of the Ashtanga Yoga method (postures). 


    The unseen content, which consists of three basic strategies, is more crucial. 


    • The postures are strung together to form a yoga mala or garland using these approaches. 
    • The body is employed as a mantra in the Vinyasa Yoga method, the postures are beads, and the three essential techniques are the thread that connects the beads to build a garland of yoga postures. 
    • The method is intended to be used as a kind of movement meditation, with the transitions between each position being just as significant as the postures themselves. 

    It is critical for a newbie to understand these three key skills right away. 

    Once you've mastered them, practicing will become nearly second nature. 

    It might be difficult to work without them. 


    Ujjayi pranayama, Mula Bandha, and Uddiyana Bandha are the three methods. 



    We'll start with the first of them. 

    "Victorious breath" or "victorious stretching of the breath" is what Ujjayi pranayama implies. 


    Pranayama is a phrase made up of two words: prana and ayama. 


    Ayama denotes stretching or expanding, while prana may have a variety of meanings. 

    It's commonly translated as "inner breath" or "life force," and it's an aspect of the body's delicate structure. 

    Nadis (energy pathways) and chakras are also parts of the subtle anatomy (energy centers). 

    However, prana is sometimes used to refer to the anatomical or outside breath. 

    In this sense, pranayama refers to the expansion of breath, or the practice of breathing in a quiet, tranquil, and steady manner. 



    Ujjayi pranayama is a method of stretching the breath and so extending the life energy; when the breath is tranquil, the mind is quiet as well. 


    It necessitates a small restriction of the glottis — the upper aperture of the larynx — by sealing it partly with the epiglottis. 

    The epiglottis is a flap on the back of the throat that closes when we drink and opens when we breathe. 

    We lengthen the breath and generate a mild hissing sound by partly shutting the epiglottis, which we listen to throughout the activity. 

    The sound seems to emanate from the middle of the chest rather than the neck. 

    Any humming that accompanies a sound like wind in the trees or waves on the sea should be eliminated, since this would cause pressure on the vocal chords. 

    Listening to your own breath has a number of consequences. 

    It's a pratyahara method first and foremost. 





    Pratyahara, or "withdrawing the senses from the outside world," or, more simply, "going within," is the fifth limb of yoga. 


    Listening to your own breath focuses your attention within and away from external noises. This is a tool for meditation

    Additionally, the sound of our breath may inform us practically everything we need to know about our postural attitude. 

    The breath may seem strained, laborious, short, aggressive, flat, shallow, or quick at times. 





    We begin to correct any negative or unhelpful attitudes by returning it to the ideal of a smooth, pleasant sound. 


    • Sit in a comfortable yet upright posture to perform Ujjayi. 
    • Start making the Ujjayi sound consistently, without pausing between breaths. 
    • Give the sound a consistent quality throughout the whole breath, inhaling and exhaling. 
    • Deepen and lengthen each breath. 
    • Inhale deeply and evenly into the rib cage. 
    • Breathe into the sides, front, back, and lastly the top lobes of the lungs at the same time. 
    • The internal intercostals (the muscles between the ribs) must relax on inhalation, enabling the rib cage to expand freely when we breathe, and the rib cage must have a moderate pulsing action. 


    Our society tends to concentrate only on abdominal breathing, which results in a slouching posture as well as rib cage stiffness. 


    • This is due to a lack of activity in the intercostal muscles, which inhibits the flow of blood and vital energy in the thorax, leading to coronary disease and cardiopulmonary insufficiency. 
    • The rectus abdominis muscle, sometimes known as "the abs," relaxes in this region, giving it a slouching appearance. 
    • Slouching softens the tummy and encourages abdominal breathing. 



    Furthermore, as the rectus abdominis relaxes, the pubic bone drops, causing an anterior (forward) tilt of the pelvis, resulting in a hyperlordotic low back, also known as a sway back. 


    • The origin of the erector spinae3, the main back extensor muscle, is thus lifted. 
    • The erector spinae loses its ability to elevate the chest when it is shortened. 
    • The chest collapses, resulting in a slouching look as well as a stiff, hard rib cage. 
    • This keeps the thoracic organs from being massaged when you're breathing. 
    • The heart and lungs' resistance to sickness is lowered by a lack of massage and activity. 
    • One of the greatest postural abnormalities is the compensatory pattern, which leads to a sway back, an anteriorly tilted pelvis, and a deflated chest. 



    The major reason is favoring abdominal respiration and the resultant abdominal weakness. 


    • We breathe using both the belly and the thorax in yoga. 
    • Active breathing helps to strengthen the intercostals. 
    • The air is actually forced out of the lungs until the respiratory rest volume, or the quantity of air remaining after a thorough exhalation, is all that is left. 
    • The goal is to increase vitality by breathing more deeply. 
    • This is accomplished not by breathing as much as possible, but by entirely exhaling first to make room for the incoming inhalation. 



    There are two major reasons why you would desire to increase your breath volume. 





    To begin with, boosting our inhalation increases the quantity of oxygen we get. 

    Second, we exhale more pollutants by increasing our exhalation. 



    These poisons are divided into numerous groups: 


    • Mental poisons – examples include thoughts of conflict with another person or collective conflict, such as a desire to go to war with another country for whatever cause. 

    Fear, rage, hate, jealousy, attachment to misery, and other emotional poisons • Physical toxins, which are metabolic waste products that aren't eliminated. 


    • Toxic substances found in the environment, such as lead, nicotine, carbon dioxide, sulfur dioxide, and recreational drugs. 

    All of these poisons have a propensity to be kept and preserved in the body's "stale," "dead" places, such as around the joints or in adipose tissue, where there is only a little quantity of oxygen (fat). 

    Chronic illness may develop as a result of the building of these poisons, which causes a literal energetic death of some bodily parts before the whole organism dies. 

    In reality, the accumulation of toxins in particular tissues, as well as the concomitant loss of oxygen, is the leading cause of chronic illness. 


    We begin the initial steps toward restoring the body to its natural state of health by breathing deeply, expelling accumulated poisons, and inhaling oxygen. 

    There are a few more stages that must be completed. 



    The primary objective for practicing Ujjayi pranayama is to calm the mind, not for its physical advantages. 




    Why should the thinking be brought to a halt? 


    Yoga "Yoga is the stilling of the oscillations of the mind," says Sutra I.2. 

    "Only when the mind is still abides the seer in its true nature," says Sutra I.3. 


    A lake may be compared to the mind. 

    The surface of the lake is disturbed and ripples occur when thinking waves (vrtti) arise. 

    When you look into the water, all you see is a distorted version of yourself. 

    We witness this distortion all the time, and it's the reason we don't know who we really are. 

    This causes duhkha (suffering) and ignorance (avidya). 

    We may see who we really are after the thought waves have receded and the surface of the lake of the mind has gone calm for the first time. 



    Because the mind is entirely clear, we may reach identification with the thing to which it is oriented. 


    In yogic literature, the concept of stilling the mind's oscillations is referred to as mind arresting or mind control. 

    However, the phrase "mind control" is deceptive and regrettable. 

    Sages such as Ramana Maharshi harshly attacked it, claiming that to manage the mind, you need a second mind to control the first, and a third mind to govern the second. 

    Separate sections of your mind fighting for power over each other may lead to schizophrenia, in addition to endless regression. 

    It may progress to being a "control freak" in less severe circumstances, which makes for a miserable individual. 



    When ancient yogis understood that thinking (vrtti) and the movement of life energy (prana) occur simultaneously, they discovered a solution to this difficulty. 


    • "Both the mind and the breath are joined together like milk and water, and both of them are equal in their actions," according to the Hatha Yoga Pradipika
    • "Where the breath is, the mind starts its activities, and where the mind begins its activities, the prana begins its activities."  We now understand that the mind and the breath work in tandem. 


    Directly influencing the mind is considered tough, but it is much easier to do so via controlling the breath. 


    The practice of Ujjayi pranayama smooths the passage of prana by extending the breath. 

    • It's critical to just breathe via your nose. 
    • Heat and energy are wasted when we breathe through our mouths. 
    • It will also dehydrate us excessively. 


    If the mouth is kept open, demons will enter, according to Indian mythology. 

    • Demons are said to be envious of the merit that a yogi acquires. 
    • I'll leave it up to you to decide on this point of view. 


    Keep in mind the link between breath and movement: 

    every movement is born from a breath. 


    Instead of moving with and after the breath, the breath should be the one who initiates movement. 

    We shall be affected by the breath like the fall wind picks up leaves if we practice this manner.



    Kiran Atma




    FREQUENTLY ASKED QUESTIONS




    What are the many styles of yoga breathing? 



    Some of the most common kinds of yoga breath to be aware of:


    1. Ujjayi or Ocean's Breath.
    2. Shitali pranayama or chilling breath. 
    3. Sitkari pranayama or hissing breath.
    4. Brahmari or humming breath. 
    5. Bhastrika or bellows breath.
    6. Surya Bhedana or sun breath. 



     

    What is Three-Part-Breath and how does it work? 


    Three-Part Breath – helps you to breathe fully and totally, and is generally the first breathing method taught to beginning yoga practitioners. The abdomen, diaphragm, and chest are the "three parts." You first totally fill your lungs and chest during Three-Part Breath. 



    Is yoga breathing beneficial to your health? 


    Controlled breathing, such as the one you just did, has been proved to lower stress, improve alertness, and strengthen your immune system. Yogis have utilized breath control, or pranayama, for ages to increase focus and vigor. 



    In yoga, how do you practice breathing? 


    As you walk at a moderate speed, practice taking long, slow, and deep breathes in and out through your nose. As you walk, try to lengthen your inhalations and exhalations. Count your steps with each complete intake and exhalation. For each inhale and exhale, aim for 10 steps or more. 



    What is the definition of complete yogic breathing? 


    As previously indicated, the whole yogic breath entails inhaling into three separate sections of your lungs. It is thus beneficial to practice the three steps separately before putting them together to perform the entire yogic breath. Inhalation and expiration are done via the nose with your mouth closed at all times. 



    What is Hatha yoga breathing and how does it work? 


    Ujjayi breathing, which roughly translates as "victory" breathing, is the kind of breathing that is often performed in most hatha yoga programs. This is not to mean that the breath should be violent in nature, but rather that it should have a consistency, resonance, and depth to it. 



    Is diaphragmatic breathing beneficial to your health? 


    It aids relaxation by reducing the negative effects of the stress hormone cortisol on the body. It brings down your heart rate. It aids in the reduction of blood pressure. It aids in the management of post-traumatic stress disorder symptoms (PTSD). 



    When it comes to yoga breathing, which stage prepares the body for meditation? 


    Yoga's essential component is pranayama, or breath control. Yoga postures and meditation are commonly used in its practice. Pranayama's objective is to enhance the link between your body and mind. According to studies, pranayama might help people relax and be more focused.



    Yoga Asanas - What Are Hathenas Or Hathaats Or Forced Methods?






    Hathenas, also known as Hathaats, are body-forcing procedures that are designed to induce a certain impact on the body. 



    Many of the asanas in Hatha Yoga are classical. Asanas, or postures, Kriyas, or movements, and Mudras, or neuromuscular tensors, are all used in Hatha Yoga to stimulate glandular activity. 



    The Sanskrit syllables "Ha" and "Tha" make form the phrase "Hatha." 


    • The "Ha" represents sun energies in the body, especially positive Pranic forces flowing via the right side of the nervous system. 




    Prefect balance happens when the "Ha forces" and the "Tha forces" are balanced as "Hatha" (pronunciation: "Hat-ha", not "Ha-tha"). 



    Hatha Yoga is sometimes referred to as "Yoga Obstinacy" by certain publications. 

    In its effort to govern the body, the mind is "obstinate." 




    Various nerves corresponding to the portion of the lung to be enlarged, expanded, reconditioned, or regenerated are prestressed using these forcing procedures under the supervision of a bona fide yoga instructor. 

    • The complete treatment should be performed once a day, first thing in the morning. If this isn't feasible, a session in the afternoon or evening may be replaced. 
    • For individuals who are in a rush to reclaim their health. A morning and evening session is advised, with a high noon time practice optional for true devotees. 



    Yoga Asanas - USHTHRA ASANA - THE CAMEL POSE.







    The Camel Posture and its variations are a good Hathena for forcing air into the lower abdominal lobes in the posterior. 





    1. To execute the Sapurna or Incomplete Camel, sit in Vajra Asana on your heels and exhale. 
    2. Lift the buttocks off the heels, kneel, and back-bend with arms dangling to the sides on an incoming breath, without putting any conscious weight or tension on the arms. 
    3. Keep your eyes open or you'll lose your balance. 
    4. Take a seat on the exhaled breath. 
    5. Rep three times more. 
    6. Other variations on the Camel Posture may be employed in conjunction with the one illustrated in the diagram. 
    7. Rest the weight of the body on the palms of the hands, bending the hands inwards so that the fingers contact the toes, starting in the heel-sitting Vajra Asana. 
    8. Relax the shoulders and neck so that the head dangles behind the shoulders and the breath is out. 
    9. Then, on the next incoming breath, elevate your buttocks, heels, and arch your back as high as you can, as if you were a camel attempting to get out of its sting posture. 
    10. Take a seat on the exhaled breath. 
    11. Rep three times more. 



    The Extended Camel Pose, Purna Ushthra Asana, is performed from the Vajra Asana (Heel Pose). 


    1. Raise off the heels with each incoming breath, relaxing into a back-bend until the heels can be grabbed with the hands. 
    2. Do vigorous Bhastrikas or Bellows-like breaths while in this posture. 
    3. Breathing should be inhaled via the nose and exhaled through the mouth. 



    Do this position with Pranayama once in the beginning, twice after a week, and three times after a fortnight. 



    Kiran Atma






    Yoga Asanas For Stress Relief - Tadasana Urdhva Hastasana - Mountain Pose With Stretched Arms




      With the arms stretched skyward, this is a variant of the mountain stance. 


      • In Sanskrit, urdhva means "upward," while hasta means "hands." 
      • This is suggested for individuals who work in sedentary jobs since it works the arms, shoulders, wrists, knuckles, and fingers. 




      BENEFITS


      • Helps to treat depression and boosts self-confidence

      • Tones and stimulates the abdomen,pelvis, torso, and back

      • Relieves arthritis

      • Reduces sciatic pain

      • Strengthens the knee joints

      • Stretches the hamstring muscles

      • Corrects flat feet 



      PRECAUTIONS


      • If you experience stress-related headaches, a migraine, eye strain, low blood pressure, osteoarthritis of the knees, bulimia, diarrhoea, sleeplessness, or leukorrhoea, do not practice this asana. 
      • Hold the position for no more than 15 seconds if you have high blood pressure. 
      • Keep your feet apart if you have a slipped disc. 
      • Keep your toes together and your heels apart if you have a prolapsed uterus. 



      PROPS - A WALL 


      A wall will assist you with properly aligning your body, making pose changes simpler, and providing stability to the final posture. 



      INSTRUCTIONS


      1 Stand in Tadasana on an even, exposed surface in your bare feet.

      • Exhale and raise your arms to shoulder level in front of you, extending from your waist. 
      • Keep your hands facing each other and open. 

      2 Raise your arms perpendicular to the floor over your head.

      • Extend your fingers and arms.
      • Your shoulder blades should be pressed against your body. 

      3 Stretch your arms further up from your shoulders, parallel to one other.

      • Wrists, palms, and fingers should be extended towards the ceiling.
      • You should feel a stretch on both sides of your body. 

      4 Pull your lower abdomen in tight. 

      • Turn your wrists so that the palms of your hands face front.
      • For 20–30 seconds, hold the position. Breathe slowly and evenly.


      You may also want to try out some more Yoga Asanas For Stress Relief Here.


      You may also want to read more about Yoga here.

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      Yoga Asanas For Stress Relief - Tadasana Gomukhasana - Mountain Pose With Cow Faced Arms



        In the ultimate posture of this asana, the interconnected hands form the shape of gomukha, which means "cow's face" in Sanskrit. 


        • Tadasana, or mountain position, is a variant of this asana. 
        • It stimulates the shoulders and back muscles. 
        • Arthritis in the shoulders, elbows, wrists, and fingers may be relieved by stretching the arms. 



        BENEFITS


        • Improves breathing by opening up the chest

        • Strengthens knee joints

        • Reduces sciatic pain

        • Corrects flat feet

        • Boosts confidence and helps to treat depression

        • Alleviates cervical spondylosis



        PRECAUTIONS


        • If you have a heart problem, migraines, eye strain, sleeplessness, low blood pressure, osteoarthritis of the knees, diarrhoea, or leukorrhoea, avoid this asana. 
        • Keep your feet approximately 25cm (10in) apart if you have had polio or other congenital abnormality of the legs, or if you are knock-kneed. 
        • Keep your big toes together and your heels slightly apart if you have backache, a slipped disc, a prolapsed uterus, or wrist discomfort. 




        INSTRUCTIONS


        1 Stand in Tadasana on an even, exposed surface in your bare feet. 

          • Place the back of your left hand on the center of your back with your left arm behind you. 
          • Raise your right arm in the air. 
          • Bend your right elbow and bring your hand down, palm towards the body. 

        2 Interlink the fingers of both hands by placing your right palm on top of your left palm.

          • If you're having trouble, touch the fingers of both hands together. 
          • Allow yourself time to adapt to the motion rather than forcing your arms to bend. 
          • Relax your arms consciously. 
          • To generate space between your chest and your upper right arm, open your right armpit. 
          • Maintain a straight right elbow and a close right forearm to your head. 
          • Continue to lower your left elbow. 
          • Then, on your back, put the back of your left wrist. 
          • For 20–30 seconds, hold the position. Rep the posture on the other side.


        You may also want to try out some more Yoga Asanas For Stress Relief Here.


        You may also want to read more about Yoga here.

        You may also want to read more about Yoga Asanas and Exercises here.



        Yoga Asanas For Stress Relief - Tadasana Paschima Namaskarasana - Mountain Pose With Rear Salutation



          The hands are folded behind the back in the Indian salutation of namaskar, which means "greeting." 


          • This stretch requires a great deal of upper-body and arm flexibility. 
          • Paschima Baddha Hastasana should be practiced until your shoulder, elbow, and wrist joints are flexible enough to execute this asana comfortably. 



          BENEFITS


          • Relieves cervical spondylosis

          • Increases upper-body flexibility, arms, elbows, and wrists

          • Strengthens knee joints

          • Reduces sciatic pain

          • Corrects flat feet 



          PRECAUTIONS


          •  If you experience stress-related headaches, a migraine, low blood pressure, sleeplessness, osteoarthritis of the knees, bulimia, diarrhoea, or orleukorrhoea, do not practice this asana. 
          • Do not hold the position for longer than 15 seconds if you have high blood pressure. 
          • Keep your feet 20cm (8in) apart if you have had polio, are knock-kneed, or have a balance issue. 
          • Keep your feet together and knees apart if you have back pain, a slipped disc, or a prolapsed uterus. 




          INSTRUCTIONS


          1 Stand in Tadasana  on an even, exposed surface with your bare feet. 

            • Turn your arms in and out a few times, gently. 
            • Take your hands behind your back and connect your fingers, pointing at the ground. 
            • Your thumbs should be resting on your lower back. 
            • Moving your elbows back and rotating your wrists will cause your fingers to spin and point upward, first to your back and then upward. 

          2 Move your hands up your back, between your shoulder blades, and press them together. 

            • Keep your hands together from the base to the tips of your fingers. 
            • Extend your upper arms and chest by pushing your elbows down. 
            • Make an effort to keep your chest and armpits open. 
            • Maintain a relaxed neck and shoulders. 
            • For 30–60 seconds, hold the position. Breathe slowly and evenly.


          You may also want to try out some more Yoga Asanas For Stress Relief Here.


          You may also want to read more about Yoga here.

          You may also want to read more about Yoga Asanas and Exercises here.



          Yoga Asanas For Stress Relief - Paschima Baddha Hastasana - Mountain Pose With Rear Folded Arms



            Paschima baddha hastasaname means "hands folded at the back" in Sanskrit. 

            • Baddha is a Sanskrit word that meaning "bound" or "captured." 
            • This asana is a simplified form of Tadasana Paschima Namaskarasana, and it helps you prepare for the normal posture, which requires more flexibility and arm and back extension. 




            BENEFITS


            • Aids in the treatment of cervical spondylosis

            • Relieves arthritis of the shoulders, arms, wrists, and fingers

            • Strengthens knee joints and reducessciatic pain

            • Corrects flat feet 



            PRECAUTIONS


            • If you have angina, stress-related headaches, a migraine, eyestrain, sleeplessness, low blood pressure, osteoarthritis of the knees, leukorrhoea, or bulimia, do not practice this asana. 
            • Keep your feet apart if you have a slipped disc. 
            • Keep the tips of your big toes together and your heels apart if you have a misplaced uterus. 
            • Keep your feet at least 25cm (10in) apart if you've had polio or have any balance issues. 



            INSTRUCTIONS


            1 Stand in Tadasana on an even, exposed surface in your bare feet. 

              • Hold your left arm slightly above the elbow and your right arm behind your back. 
              • Take your left arm behind your back and bend it. 
              • Imagine dragging the skin, muscles, and bones of your legs up to your waist by stretching both legs. 

            2 With your left hand, hold your right arm slightly above the elbow. 

              • You should have a strong but not too tight grip. 
              • Maintain a firm grip on your back with your forearms. Slightly turn your upper arms. 
              • Your elbows should be pushed back but not lifted. 
              • Hold the position for 20–30 seconds at first. 
              • Increase the length to 1 minute with practice. Breathing should be even all the way through.


            You may also want to try out some more Yoga Asanas For Stress Relief Here.


            You may also want to read more about Yoga here.

            You may also want to read more about Yoga Asanas and Exercises here.



            Yoga Asanas For Stress Relief - Tadasana Urdhva Baddhanguliyasana - Mountain Pose With Fingers Locked



              This is a modified version of Tadasana, or "mountain position." 


              • In Sanskrit, urdhva means "upward," baddha means "caught" or "bound," and anguli means "fingers." 
              • The brain is calm yet attentive in this position, and you are aware of the extreme stretch of your whole body, from your feet to your interlaced fingers. 
              • Feel the energy run up your knuckles from your feet. 



              BENEFITS


              • Boosts confidence and aids in the treatment of depression

              • Relieves arthritis

              • Stretches the shoulders, arms, wrists, and fingers

              • Aids in the treatment of spinal disorders

              • Tones and activates the torso, back, abdomen, and pelvis

              • Strengthens knee joints

              • Reduces sciatic pain

              • Corrects flat feet 



              PRECAUTIONS


              • If you have a heart problem, stress-related headaches, a migraine, low blood pressure, sleeplessness, osteoarthritis of the knees, bulimia, diarrhoea, or leukorrhoea, do not practice this asana. 
              • Do not hold the position for longer than 15 seconds if you have high blood pressure. 
              • Keep your feet 20cm (8in) apart if you have had polio, are knock-kneed, or have a balance issue. 
              • Keep the tips of your big toes together and your heels apart if you have back pain, a slipped disc, or a prolapsed uterus. 



              PROPS - A WALL 


              A wall will assist you with properly aligning your body, making pose changes simpler, and providing stability to the final posture. 



              INSTRUCTIONS


              1 Stand in Tadasana against a wall, on an even, exposed surface, with your bare feet. 

                • With your palms towards the chest, bring your arms towards your chest. 
                • From the base of the knuckles, interlock your fingers firmly, with the little finger of your left hand lower than the little finger of your right hand. 

              2 Turn your palms inside out if they're interlaced. 

                • Exhale and raise your arms to shoulder level in front of you. 
                • Then take a deep breath and lift your arms over your head until they are perpendicular to the ground. 
                • Lock your elbows and completely extend your arms. 
                • In your hands, feel the strain. 
                • For 30–60 seconds, hold the position.


              You may also want to try out some more Yoga Asanas For Stress Relief Here.


              You may also want to read more about Yoga here.

              You may also want to read more about Yoga Asanas and Exercises here.