Energy accumulation: breathing exercises. Healthy breathing exercises in yoga Types of breathing yoga

"Breath is life,
and if you breathe correctly,
you will live long on earth.”
Ramacharaka, "The Science of Breathing"

We breathe deeply when we feel good. We feel stiffness in the solar plexus in moments of pain, anger or fear. And we hold our breath during the most significant moments of our lives. Our emotional state certainly affects how we breathe. At the same time, in the East, the opposite has been known for several thousand years: breathing in yoga is a powerful tool for controlling the psyche, capable of not only regulating emotions, but also opening up qualitatively new levels of perception for us.

A special branch of yoga - pranayama - teaches proper breathing control. However, before seriously studying pranayama, it is important for those who are just beginning to immerse themselves in the practice to master the basic principles of pranayama.correct breathing in yoga for beginners: Without this foundation, all our efforts in the classroom will not bring the desired result.

Principles of proper breathing in yoga for beginners

1. Engage the aperture

The diaphragm is a muscle that separates the chest and abdominal cavities. When you inhale, lowering, it expands the volume of the lungs, and when you exhale, it returns to its original position. For most people, chest breathing is common, in which the diaphragm moves slightly and the air fills mainly the upper part of the lungs. Such breathing cannot provide the body with oxygen fully and over time leads to malfunctions in its functioning.

In yoga classes for beginners, we “: inhaling, we inflate the stomach, leaving the chest motionless, and exhale, drawing it in again. In this way, we provide more amplitude movement of the diaphragm and expand the working area of ​​the lungs, allowing air to penetrate into their lower sections.

This type of breathing is natural for humans: it is easy to see that this is exactly how children breathe. However, due to constant running and not the most correct lifestyle, our stomach becomes more and more tense, our breathing becomes more and more shallow. Society, where a flat stomach is considered aesthetic, also plays a role in this.

Not everyone succeeds in diaphragmatic breathing the first time. A simple exercise can help here. Lying on your back, bend your knees and place one hand on your stomach, the other on your chest. Breathe so that the hand on your chest remains motionless, and the hand on your stomach rises with inhalation and falls with exhalation. Only after you have masteredcorrect breathing in yoga for beginners, you can move on to full yogic breathing - consistently filling the lower, middle and upper sections of the lungs.

By relaxing the abdomen and diaphragm, we are able to gradually get rid of the tension accumulated in this area and respond more effectively to new stress. The great yogi B.K.S. Iyengar in his book “Conversations on Yoga” writes: “If the diaphragm is straightened, it can withstand any load.”

2. Breathe slowly and deeply

“Pranayama” literally means “control of prana” or “expansion of prana” when translated from Sanskrit. Prana is vital energy that we receive from various sources, including through breathing. The better and more fully we breathe, the more energy we accumulate in the body.- this breathing is slow and deep. It not only allows, but also promotes maximum energy gain.

3. Maintain the rhythm

The transition from one asana to another is accompanied by a certain breathing rhythm. The main rule: movements directed upward (raise your arms, straighten your spine, bend over) are performed while inhaling, and movements directed downward (bend over, round your back) are performed while exhaling. Dynamic complexes, for example “Salutations to the Sun,” are especially subject to rhythm.

But also when performing static asanas breathing in yoga shouldn't stop. Each exhalation should be used to relax a little more and enter the position deeper.

Sometimes we involuntarily tense up and hold our breath. Yoga instructor and website expert Vasily Kondratkov recommends to beginning students: “It is necessary to monitor such delays, run them again and againcorrect breathing in yoga. The reason for the delay may be too high a load. In this case, it is worth reducing it, that is, simplifying the asana. No difficult pose will be beneficial if you cannot breathe deeply in it.”

Even more asanas to strengthen the body and calm the mind in the yoga course from Anna Lunegova. Here.

Breathing as a tool of awareness

Correct breathing when doing yoganot only allows you to get the desired effect from performing asanas, but also puts you in a special meditative state. In classical sources, breathing is described as a “bridge from the physical to the spiritual,” a way to go beyond the usual boundaries of perception. By concentrating on inhalation and exhalation, we are aware of what is happening here and now, we are fully present in our own body. That's what it is .

You can control your attention with the help of breathing more precisely. Taking a pose that is unusual for the body, sometimes we experience tension and even pain. Of course, severe pain should not be endured, but some unpleasant sensations are still inevitable when ours. In such cases, you can hear mysterious words from yoga teachers: “Breathe into your pain.” What does it mean? The best way to relax tight areas of your body, such as opening your pelvis or stretching your hamstrings, is to imagine your body “breathing in” and “breathing out” in that area. You will notice that after just a few breathing cycles the tension will begin to subside.

Practicing Mindfulness breathing in yoga , we can gradually get rid of old blocks and clamps that fetter our body and impede the movement of energy, causing poor health and emotional imbalance.

Correct breathing in everyday life

Practice proper breathing when doing yogais not limited to the rug. Getting into the habit of consistent diaphragmatic breathing will help.and cope with stress more effectively. Start small: breathe with your belly for a few minutes when you're worried. You'll see - calm will return much faster!

Many of us who practice yoga are past the point where simple explanations of the physical aspects of the practice are sufficient. We are looking for more than instructions on what angle to place a leg or how high to raise an arm in a particular asana. We are looking for deeper knowledge and new discoveries - something that could help us learn new things both about the practice of yoga and about ourselves.

We feel that there is something invisible to the eye, but constantly influencing our condition, health, mood, and even the quality of our practice - Energy.

1. Set an Intention

When starting practice, stand in Tadasana or sit in any comfortable position, and decide what you will devote today's lesson to. You must clearly know for what purpose and for what you are practicing, and set the Intention for this practice.

Keep Intention in the background of your consciousness throughout the entire session. Inhale energy and strength for its implementation, exhale obstacles and blocks that stand in the way of realizing this Intention into life.

Using Intention, you program your consciousness, and the energy that is generated in the body during yoga practice is not spent unconsciously on strengthening existing imbalances and destructive patterns of thinking, but is directed towards achieving the goals you need - clearing blocks, healing the physical body, achieving a certain state of mind, activation of a particular chakra.

2. Practice at different times of the day

According to the knowledge of ancient Chinese medicine, a person has 12 paired energy meridians through which energy circulates in the body. Energy moves from one meridian to another every 2 hours, completing a full circle of circulation in 24 hours. At the moment of the greatest activity of the meridian, the impact on it is most effective.

If there is a chronic lack of energy in the channel, you can tone this channel by practicing during this period and using tonic asanas. Calming, balancing asanas are used if there is excess energy. However, if you doubt the correctness of the practice or the asanas you have chosen, if there is excess energy in the meridian, it is better not to practice at all at this time of day.

The circulation of energy begins with the lung meridian, the maximum activity of which occurs at 3-5 o'clock in the morning, then the energy is sent to the colon meridian at 5-7 o'clock, followed by the stomach 7-9, spleen 9-11, heart 11-13, small intestine 13-15, bladder 15-17, kidneys 17-19, pericardium 19-21, three heaters 21-23, gallbladder 23-1, liver 1-3. Having completed a full circle in 24 hours, the energy returns to the lung meridian again at 3 am.

Practicing yoga at the same time over a long period can unnecessarily tone the meridian that is currently active. Whereas the practice of yoga at different times of the day allows you to work out different meridians and heal different internal organs corresponding to these meridians.

3. Once you start practicing, don’t interrupt it.

With correct yoga practice, a person increases the energy density of his internal and external space and creates an increased concentration of the energy field inside and around himself. Interrupting the practice and leaving the place where it ends breaks and reduces this concentration, which also reduces the cumulative energetic effect of yoga practice.

4. Turn to the Sun

From an energetic point of view, the most optimal orientation of the body in space during yoga practice is facing the Sun, that is, in the morning - towards the East, in the afternoon and evening - towards the West. However, it is not recommended to practice when the Sun is at its zenith - at this time solar, Yang energy is at its peak, and its excess can negatively affect the body (except for the situation when a person has a clear and chronic lack of this energy).

5. Exercise on your own

Try to practice on your own more often. Practice in a group under the instruction of a teacher can be informationally useful, but from a spiritual point of view, for the individual evolution of a person, deep comprehension of oneself and yoga, as well as true growth in practice, occurs thanks to the experience that we gain during independent practice.

This is also justified from an energy point of view - during energy practices, the human energy field is open to external influences and is most vulnerable, and at the same time it is actively cleansed and gets rid of various energy toxins, throwing them beyond its boundaries. Energy interaction with strangers in this case is not always useful. Group practice of asanas and group pranayama can have a negative impact on both you and other people.

6. Manage Energy with Attention

Where attention goes, energy moves.

For an energetically balanced practice, use either the Uniform Attention technique - while in an asana, distribute attention throughout the body simultaneously, from the tips of the toes to the top of the head, evenly - so that no part of the body “stands out” from this volume or “falls out” " out of him. In this case, the energy in the body is distributed evenly and harmoniously.

Either direct your attention to those areas of the body that you want to activate and fill energetically, and take your attention away from areas that are tense and hyperactive due to your physical and energetic characteristics or practice habits.

Conscious control of attention allows you to reduce the energy level in the place where there is an excess of it, and increase it in the place where there is a lack of it, and thus balance the energy state.

7. Watch your breath

If attention indicates the direction of energy, where it should move, then breathing produces the movement itself. Confused, tense, unbalanced breathing creates a chaotic flow (movement) of energy in the body, which leads to its blockage and overstrain of various body systems.

Breathing in this case can act as an indicator of the correctness of energy work in the asana. If breathing in an asana becomes confused, excessively rapid or involuntarily delayed, this is an indicator that this position of the body is not yet physically accessible to you and it makes no sense to stay in the asana longer, you should “slow down the pace” and leave the asana, otherwise negative consequences are possible.

A positive energetic effect is possible only with controlled, relaxed and even breathing. Monitor your breathing during practice and use it as an indicator, allowing you to understand down to the second when you should leave the asana. With time and practice, you will be able to hold the position longer without compromising your breathing evenness. But don’t force things, master complex and new body positions slowly and gradually. This will not only protect you from physical injury, but will also help you be sure that your practice remains energetically correct and is for your benefit.

8. Look for an energetically comfortable body position

Physical anatomy is different for each person. Each of us has different distinctive features of the structure of the skeleton, the condition of muscles and ligaments, so focusing on an external asana that is ideally built from a physical point of view is not always correct. Quite often, a certain body position that benefits one person cripples another.

Therefore, in the practice of yoga, rely more on energetic anatomy than on physical one, that is, you should focus on finding for yourself the most energetically correct way to perform this asana.

An energetically correct asana is an asana in which you have found balance, both external and internal, a pose in which you feel physically strong and at the same time relaxed, energetically even and full. In which you feel good and do not experience pain or discomfort. The pose in which you could meditate feels so harmonious while being in it. “Stiram Sukham Asanam,” said the sage Patanjali in his Yoga Sutras, which means: “The yoga pose is that which is convenient and comfortable.” And he was right.

If, while in an asana, you feel emotional overexcitement, internal tension, excessive euphoria, such a practice will not bring you the positive results that Yoga can give - peace in the soul, body and mind. Yoga pose is one that is convenient and comfortable.

9. Don't lose sight of the periphery of the body

Often during practice, as in life, our attention automatically focuses on the center of our body. This is how nature intended. From the point of view of evolution, this is the most justified, since it allows us to “monitor” the most vital organs. However, for this reason, in most people one can notice a significant weakening and dissipation of the energy field at its periphery. To correct this, during practice, make sure that the tips of your fingers and toes do not “fall out” of your attention. Fill them with attention and energy. This will strengthen and strengthen the energy field, and you will feel more whole, fulfilled and energetic.

10. Keep your tongue shut

During practice, keep the tip of your tongue closed on the upper palate, behind your teeth - this action connects the two most important energy meridians.

The first meridian, which is called the Functional or Yin channel, begins at the lowest point of the body, located in the perineum, and runs along the front surface of the body, ending at the tip of the tongue.

The second meridian is called the Governor, or Yang channel. It also begins in the perineum, runs along the back of the body, rising to the crown, and ends on the upper palate. At the moment the tongue touches the palate, these two channels energetically connect and form a vicious circle. Energy stops flowing out of the body, it accumulates, circulating inside the body in a circle, which greatly enhances the energy effect of the practice.

11. Energize the weak side of the body

Our body is not symmetrical. Most people realize that either the left or right side of their body (or some part of it) is stronger, more developed, flexible and more open than the other. This creates an energetic imbalance between the right and left sides of the body and the activity of the energy channels that reside in them.

Therefore, during practice, try to use the weaker side of the body more often and more actively - start the movement with the weaker leg, hold the asana longer, or do more approaches on the weaker side of the body. This will even out the physical and energetic differences between the right and left sides of the body, balance the right and left hemispheres of the brain and harmonize feminine and masculine manifestations of character.

12. Keep your back straight and your spine straight

Wherever possible and appropriate, try to keep your spine straight, in line with your pelvis and crown.

The main energy channel Sushumna runs along the spine. The straighter the spine, the higher the capacity of Sushumna, the better a person feels physically, psychologically and energetically. With a hunched back and a stooped spine, it is difficult, or even impossible, to meditate and feel comfortable, confident and dignified - the main energy channel is partially blocked, the flow of energy in it slows down and the person’s condition noticeably worsens.

For good energetic well-being, energetically correct yoga practice and successful meditation, it is very important that the crown, neck and spine are in one straight line (with the exception of deflection asanas and asanas with a rounded back). Also be careful not to bend your lower back, twist your neck back, overextend your knees, or overexert your muscles. All these actions block the flow of energy in the body.

For good energetic well-being, it would be nice to apply the “straight back” rule not only on the mat, but also in everyday life. However, most of us make the same mistake when we say “straighten your back” - we pull our shoulders back and try to keep them there with effort. At the same time, the neck, shoulders and entire back become tense, the person quickly gets tired and can no longer maintain his posture. To fix this, we again need to work with Attention.

Direct your attention not to your shoulders and back, but to the inner edges of your shoulder blades. Keep your attention on these edges and mentally move them forward, inside your back. The shoulders, neck and back muscles remain relaxed.

At the same time, mentally direct the atlas (the first cervical vertebra at the base of the skull) and the back of the head up to the Sky. Feel how your spine is aligned, your posture is straightened and your internal state is aligned.

13. Don’t neglect Shavasana

A practitioner who has not yet mastered or neglects Shavasana can easily be recognized by an agitated state, unbalanced energy, mood swings, or a periodically overwhelming state of emptiness or depression - all those signs that teachers unfamiliar with the energy of yoga sometimes call “normal cleansing processes,” but which, without a doubt, are not normal, but rather signs of incorrect practice and a lack of “energy-informational rest,” which is what Shavasana is.

Savasana restores and calms the energy system and all chakras after increased activity and increased capacity, eliminates “energetic irregularities”, erases unclear energy-geometric “patterns” and tensions that may have formed during energetically and physiologically incorrect movements and positions.

During Shavasana, all the energy gained during practice, the motor connections developed, the new neural pathways formed during the practice, all the information received by the body is processed, stabilized and written into the energy system in the most effective and organic way. It relaxes the mind, relieves anxiety, calms and balances mental processes and puts you into a relaxed, meditative state. Shavasana is a state of consciousness rather than a position of the physical body. A state of consciousness that should complete any serious and successful yogic practice.

Nina Mel is a yoga and meditation teacher, psychologist, writer, and author of the book “Yoga Energy.”

The site provides reference information for informational purposes only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. Consultation with a specialist is required!

An integral part of practice yoga- This pranayama- breathing exercises related to the ancient yogic techniques of breathing control, with the help of which the body accumulates vitality. Many modern breathing techniques are based specifically on breathing practices taken from yoga.

Pranayama strengthens and heals the respiratory organs. Breathing exercises help normalize blood pressure, improve heart function, and improve immunity. Pranayama also has a beneficial effect on the nervous system. The practitioner's mood and overall well-being improves.

Important Details

Yogis advise performing breathing exercises regularly, in a clean, ventilated room or outside.

The practice of pranayama requires complete concentration - concentrating on breathing and your own sensations in the body and mind - the effectiveness of the practice depends on this. It is not recommended to perform exercises in an absent-minded state, thinking about something extraneous.
Beginners should carefully monitor their sensations while performing breathing techniques. If you feel dizzy or experience any other discomfort, you should stop the practice, lie down and relax.

It is better to start with a small number of breathing repetitions, and with regular practice you can gradually increase the duration of the breathing exercises.

Basic Breathing Exercises

1. Kapalabhati – Fiery or Purifying Breath

The name of the technique "Kapalbhati" includes two Sanskrit words - Kapala- this is a “skull”, and Bhati- means “to make sparkling, to clean.” Literally, this name can be translated as “cleaning the skull.” In fact, it is implied that Kapalbhati breathing clears the mind and clears the pranic channels ( prana- this is life energy).

Execution Technique
Usually Kapalbhati is performed in a comfortable sitting position, and it is very important to keep your back straight. Many practitioners perform Kapalbhati in Siddhasana (sitting cross-legged), Vajrasana (sitting on the heels) or Padmasana (sitting in a lotus). You can close your eyes. The facial muscles are as relaxed as possible.

In a sitting position, you should close the index and thumb of each hand in a ring, the remaining fingers are slightly extended, the palms are open with the inside facing up. This position of the fingers is called Jnana Mudra. The hands are lowered with the wrists onto the knees.

Breathing is done through the nose. First you need to concentrate on deep, even breathing, tracking each air flow. At the end of the next exhalation, we strongly and quickly squeeze our abdominal muscles, sharply exhaling all the air through our nose, as if we want to blow our nose. In this case, the stomach moves inward towards the spine. The exhalation should be short and powerful, while being as complete as possible.

A powerful exhalation is immediately followed by a short, passive inhalation. To inhale correctly, we release the abdominal muscles, returning the abdominal wall to its relaxed state.

What to Pay Attention to

• When performing Kapalbhati, only the stomach moves, and the abdominal muscles should not be strongly strained.


• The facial muscles should be relaxed. The chest remains motionless.


• It is very important to maintain emphasis on abdominal exhalation. To do this, you need to learn to quickly and completely relax your abdominal muscles during a short inhalation, and squeeze your abdominal muscles as much as possible while exhaling.


• The diaphragm remains soft both during inhalation and exhalation.


• Beginners should concentrate on the correct execution of Kapalbhati - the force of exhalation and the smoothness of inhalation. Those who have mastered the technique well concentrate their attention on the area below the navel, both while performing the technique and while resting. You can also concentrate your attention in the area between the eyebrows.

The technique of performing Kapalbhati can be briefly described as follows:– sharp exhalation through the nose, passive inhalation. As you exhale, the stomach retracts, pushing out all the air; as you inhale, it relaxes, drawing in air. Thus, you get short and sharp bursts of air through both nostrils.

Number of Approaches
Beginners should perform Kapalbhati in 3 sets, 10 breaths each. After each approach, you need to rest for half a minute, maintaining deep, even breathing.

Gradually the number of breaths is increased to 108 times in one approach. It is recommended to perform 3 approaches. The best time to perform Kapalbhati is in the morning. For best results, this exercise should be performed every day.

Positive Effects of Kapalbhati

• tonic effect on the body as a whole, cleansing the energy channels of the body, cleansing of toxins;


• strengthening the nervous system;


• beneficial effect on brain function


• strengthening the abdominal muscles, eliminating excess fat deposits in the abdominal area, improving tissue structure;


• tonic effect on the abdominal organs due to internal massage;


• activation of the digestion process, improvement of food absorption;


• improvement of intestinal motility.

Contraindications
Kapalbhati should not be performed by people suffering from the following diseases:

• pulmonary diseases


• cardiovascular diseases



• hernias in the abdominal cavity

2. Bhastrika - Breath of the Bellows

Bhastrika is a breathing technique that fans the practitioner's inner fire, warming up his physical and subtle body. In Sanskrit the word "Bhastrika" means "blacksmith's bellows".

Execution Technique
The body position when performing Bhastrika is the same as when performing Kapalbhati - a comfortable, stable position, sitting with a straight back, eyes closed, fingers joined in Jnana Mudra.

First, take a slow, deep breath. Then you need to quickly and forcefully exhale the air through your nose, and then immediately after that inhale with the same force, the result is a series of rhythmic inhalations and exhalations, equal in strength and speed of execution. As you exhale, the stomach retracts and the diaphragm contracts. As you inhale, the diaphragm relaxes and the stomach protrudes forward.

After completing the first cycle, you should relax, keep your eyes closed, and focus on normal, smooth breathing.

More experienced students, after completing each cycle of Bhastrika, take a slow, deep breath through the nose and hold their breath as they inhale. While holding your breath, a throat lock is performed - Jalandhara Bandha- and lower lock - Mula Bandha. To perform a throat lock correctly, you should press the tip of your tongue to the roof of your mouth and lower your chin. Then, you need to squeeze the muscles of the perineum to create a lower lock.

The throat and lower locks are held throughout the entire breath hold. Then, the lower and upper locks are released and the air is smoothly exhaled.

Number of Approaches
Like Kapalbhati, for beginners, the Bhastrika cycle should include 10 inhalations and exhalations. This cycle can be repeated three to five times. Gradually, the speed of performing Bhastrika should be increased, while maintaining the rhythm of breathing. Experienced practitioners perform 108 breaths in one cycle.

What to Pay Attention to

• Inhale and exhale air with little effort.


• Inhalation and exhalation must remain equal and are obtained correctly with systematic and equal movements of the lungs.


• The shoulders and chest remain motionless, only the lungs, diaphragm and abdomen move.

Positive Effects of Bhastrika

• prevention of colds, acute respiratory infections, chronic sinusitis, bronchitis, pleurisy and asthma (Bhastrika breathing effectively warms the nasal passages and sinuses, removes excess mucus and helps resist infections and viruses);


• improved digestion and appetite;


• improving metabolic rate;


• stimulation of the heart and blood circulation;


• strengthening the nervous system, relieving physical and mental stress, harmonizing the emotional state;


• massage of internal organs;


• increasing the vitality of the body;


• clarity of mind.

Contraindications

Bhastrika is contraindicated for people with the following diseases:

• high blood pressure



• brain tumors


• ulcers, stomach or intestinal disorders

3. Ujjayi – Calming Breathing

The name of the technique "Ujjayi" comes from the Sanskrit word uji, meaning “to conquer” or “to acquire by conquest.” This pranayama helps to bring into order the upward directed vital energy, which is called udana. Practitioners of Ujjayi breathing protect themselves from physical and psychological problems associated with an imbalance of this energy.

Execution Technique
Like the other techniques described above, Ujjayi breathing is performed in comfortable sitting position. The back is straight, the whole body is relaxed, the eyes are closed. This type of breathing can also be practiced lying on your back- especially before savasana(the so-called “corpse pose”, an asana that concludes a yoga class, in which practitioners strive for complete relaxation). Lying Ujjayi is also recommended to be performed before bed to get rid of insomnia and to have a more restful and sound sleep.

Focus on slow, deep, natural breathing. Then, you need to slightly compress the glottis of the larynx, while breathing will be accompanied by a low hissing and whistling sound coming from the larynx area (a whistling “sss” during inhalation and “xxx” during exhalation). You will also feel a slight tightening sensation in your abdominal area.

The sound coming from a slightly compressed larynx is caused by air passing through it. This sound is reminiscent of the soft, subtle sound we hear when a person sleeps. It is important that breathing through a covered glottis remains deep and stretched - for this, the abdomen expands, taking in air, during inhalation and retracts completely at the end of exhalation.

What to Pay Attention to

• deep inhalations and exhalations should be approximately equal, with each inhalation flowing into the subsequent exhalation, and vice versa.


• the movement of air along the compressed glottis creates a gentle vibration that has a calming effect on the nervous system and calms the mind


• try not to squeeze the larynx - compression of the larynx should remain light throughout the entire respiratory cycle.


• the facial muscles should be as relaxed as possible.


• The sound produced by Ujjayi breathing helps you focus your attention on your breathing and go deeper into yourself. When performed at the beginning of a yoga class, this breathing helps practitioners focus on internal sensations during the asanas and become more aware of each form. Ujjayi is also recommended to be performed before meditation.


• Ujjayi breathing should be practiced for three to five minutes and then resume normal breathing.


• Ujjayi can be performed even while walking, while adjusting the length of the breath to the pace of movement. A small cycle of Ujjayi will quickly normalize your condition and increase concentration while waiting in line or in transport.

Positive Effects of Ujjayi

• has a calming effect on the nervous system and mind, relieves insomnia;


• normalizes high blood pressure;


• helps cope with heart disease;


• relieves tension during menstruation;


• leads to a deeper understanding of asanas;


• develops a sense of the subtle body;


• increases mental sensitivity.

Contraindications
- not recommended for people with low blood pressure.

4. Full Yogic Breath

Full breathing is the deepest type of breathing. It involves all the respiratory muscles and uses the entire volume of the lungs. With full breathing, the entire body is filled with fresh oxygen and vital energy.

Execution Technique
It is recommended to begin mastering full breathing in a sitting position - the back is straight, the whole body is relaxed, the fingers are connected in Jnana Mudra or simply lying on the knees. The facial muscles are also relaxed.

A complete breath consists of three stages:

• lower, diaphragmatic or abdominal breathing,


• medium, chest breathing


• upper, clavicular breathing.

These stages form one continuous whole.

Before you start take a full breath, you need to smoothly exhale all the air. Then a smooth inhalation is performed in the following order:

• We start with lower breathing - the stomach moves forward, and the lower sections of the lungs are filled with air.


• Breathing smoothly moves to the second stage - chest breathing. The chest expands with the help of the intercostal muscles, while the middle sections of the lungs are filled with air. The stomach tightens a little.


• Chest breathing smoothly flows into clavicular breathing. The subclavian and neck muscles are engaged, and the upper ribs are raised. The shoulders straighten slightly, but do not rise. This ends the inhalation.

Full exhalation also begins in the lower parts of the lungs. The stomach is pulled up, the air is smoothly pushed out. Then the ribs drop and the chest contracts. At the last stage, the upper ribs and collarbones are lowered. At the end of the respiratory cycle, the relaxed stomach protrudes slightly forward.

What to Pay Attention to

• When breathing fully, you should maintain a feeling of comfort; you should not overexert yourself while inhaling, overfilling the chest with air.


• The transition from one stage of breathing to another is carried out continuously; stops and jerks should be avoided.


• inhalation and exhalation are equal in duration.


• There is another option for performing full breathing for more experienced yogis, when the practitioner strives to make the exhalation twice as long as the inhalation, while also holding the breath for several seconds while inhaling and exhaling.

Number of Approaches
For beginners, it is enough to perform three cycles of full breathing. Experienced practitioners can perform up to 14 cycles.

Positive Effects of Full Breathing

• the body is filled with vital energy, fatigue goes away, and the overall tone of the body increases;


• the nervous system calms down;


• complete ventilation of the lungs occurs;


• the body is cleansed of poisons and toxins due to a good supply of oxygen to the lungs and blood;


• resistance to infectious diseases increases;


• All abdominal organs are gently massaged;


• metabolism improves;


• endocrine glands and lymph nodes are strengthened;


• the heart is strengthened;


• blood pressure is normalized.

Contraindications
Care should be taken when:

• any lung pathology


• cardiovascular diseases


• hernias in the abdominal cavity.

Breathing is a continuous process that begins at birth and ends at death. It accompanies us throughout our lives. But, in the flow of everyday routine, we forget how important this process is for us, how it affects the body and emotional state. Meanwhile, the inhabitants of the east began to “tame” their breathing back in ancient times. With its help you can influence your physical and psychological state. A section of yoga called pranayama teaches how to manage this physiological process. But before you start, you need to learn the basic principles and rules. This is exactly what our article will be about.

Simple exercises do wonders

To start mastering breathing exercises in yoga, you need to understand why we need it. Even the simplest basic level exercises work wonders on the body.

So, what changes await us in the first stage?

1. Relieves tension in the nervous system. For a modern person, you must agree, this is extremely important
2. Sleep improves. A person begins to fall asleep easier, insomnia goes away, nightmares stop tormenting him, the process of waking up ceases to resemble morning torture
3. Metabolic processes are accelerated. This is especially true for those who want to lose excess weight
4. The functioning of internal organs is normalized

The Power of Full Breathing

Now let's talk about full breathing. In everyday life, the average person uses 10-15 percent of his lungs. As soon as this range increases, miracles begin to happen to the body. There is more strength for work and vigorous activity. If you are suffering from chronic fatigue syndrome and have no strength in the early morning, try introducing a few simple exercises from the pranayama complex into your daily routine. In a week this problem will lose its relevance.

Let's look at the concept of full breathing in more detail. People breathe in three different ways:

1. Clavicular or upper breathing. It is typical for people who do not engage in sports or vigorous physical activity. With this type, only the upper part of the lungs is used. This is a very small volume. As a result, not enough oxygen enters the blood, and the body has to spend oxygen reserves very sparingly. This leads to increased stress, depression, increased fatigue, and decreased immunity.
2. Internal or middle breathing. It uses the middle part of the lungs. This allows you to saturate the body with more oxygen than in the first option. We resort to this type when we find ourselves in a stuffy or smoky room.
3. Abdominal breathing. It uses almost the entire volume of the lungs. This is typical for athletes, residents of mountainous areas, and those who engage in active physical labor. This type of breathing is usually called “deep”

Full breathing - uses the entire lung volume. To achieve this, you need to learn how to fill all levels of your lungs with air.

Breathing in yoga, what is correct?

When a beginner begins to work with yogic breathing, he is not aware of all the difficulties that he will encounter. Why is this happening? The answer is simple. Style, speed, depth of inhalation, exhalation speed have become natural reflexes. It is very difficult to overcome them. You'll have to put in some effort. And also take a few recommendations into account. They will help make your workouts more productive.

1. The room where the training takes place should be well ventilated and at a comfortable temperature. A room that is too hot or cold will prevent you from concentrating. There will not be much benefit from such activities
2. We exclude all external irritants: extraneous sounds, odors, bright light, and so on. Take this time just for yourself. Peace and worries can wait a little longer.
3. Inner peace. No matter how stupid it may sound, internal comfort is an important condition for a productive workout. In a nervous or excited state, it is difficult to concentrate on yogic breathing. It is also better to postpone training when you are sick. This condition simply will not allow you to follow the technique of doing the exercises.

Yogic breathing

How does breathing in yoga differ from the everyday process we are used to? This type uses all the respiratory muscles: pectoralis major and minor, diaphragm, intercostal muscles, sternocleidomastoid muscle, abdominal muscles. The entire volume of the lungs works. Due to this breathing, the alveoli are filled with oxygen, enrich the blood, and improve nutrition of the brain and internal organs. In another way, such breathing is called complete. We'll tell you more about it below.

The principle of full yogic breathing

Now let's look at the basic principles of full breathing. We will need them for further development of this technique.

1. We breathe through our nose. It is this organ that nature gave us to deliver oxygen to the lungs. It is equipped with all the tools that help protect us from viruses and infections that enter our body along with the air
2. You cannot leave pauses between inhalation and exhalation. The process must be continuous
3. Regular practice. Success in yoga can be achieved through regular practice. Try not to miss classes.

Benefits of Full Breathing

During such breathing, active cleansing of the body occurs. With a long exhalation, the active removal of decay products (carbon dioxide) is carried out. The lungs are better ventilated, the entire respiratory system is strengthened.

During exercise where you need to stop breathing, more oxygen enters the blood. Brain nutrition improves and the nervous system is unloaded.

Contraindications

In fact, there are not many contraindications for this practice. It is not recommended to exercise in the following cases:

• Hernias (inguinal, abdominal)
• Hypertension
• Pulmonary pathologies

If you have any problems, consult your doctor before starting training. If during training you feel any problems, stop training. This may include slight dizziness, nausea, headache, or abdominal pain.

Basic Science of Yogic Breathing

Breath control during yoga is a prerequisite for successful practice. Without it, it is impossible to perform the exercises correctly.

The main condition for performing breathing exercises in yoga is awareness. Ideally, you need to monitor each breathing cycle. At the same time, you need to breathe freely, without excessive effort or muscle tension.

While working with full breathing, inhalation should be done through the nose. At the same time, the body is kept straight.

First stage for beginners

The first stage traditionally begins with preparation. The exercise is quite simple. It works the first time. Sit up straight in a comfortable position. Get ready for work. You can play relaxing music if it helps you relax and focus on your breathing.

• We close the right nostril with our finger. Let's breathe through the left nostril.
• Inhale through the left nostril for 4 counts. Please note that it is better to count not one, two, three, four. Because such an account may turn out to be too fast. It is best to repeat to yourself one hundred one, one hundred two, one hundred three, one hundred four.
• Close the left nostril and open the right.
• Exhale through the right nostril for 8 counts.

This is one cycle of exercise. Five such cycles need to be done. If it is difficult to exhale for 8 counts, reduce it to 6.

Second stage with breath holding

The second stage of breathing will be similar to the first. But, this cycle will be added.

• Inhale through the left nostril (the right one is closed). As in the previous exercise, inhale in four counts.
• Close both nostrils and hold your breath. We count to 16 (1, 2, 3, ... 16). Beginners can shorten this interval to 8 counts.
• Open the right nostril and exhale for 8 counts, as in the first exercise.
• After exhaling, inhale through the right nostril and repeat all previous steps. You need to do 5 such cycles.

Which way to breathe

After preparation, you need to do some breathing exercises. You can do them sitting, in the lotus position, or lying on the floor. Remember that your back should remain straight.

Exercise No. 1

• The right hand rests on the stomach. You should feel her abdominal muscles moving
• With your eyes closed, take a slow, deep breath. Try to fill the lower part of your lungs with air (feel the filling with your hand), then the middle, upper, throat
• Very slowly, without effort, we release the air from the lungs.

This breathing is performed without interruption for five minutes.

Exercise No. 2

The exercise can be done while sitting in the lotus position or on a chair with a high back. Your arms and shoulders are relaxed, your chin is slightly raised. The left palm rests on the knee. Now pay attention to your right hand: the second and third fingers should be bent. The thumb remains straight.

• Take a long breath, close the right nostril (inhale for 5 counts)
• A long exhalation is done only through the right nostril (exhale for 10 counts)

The goal of these exercises is to learn to breathe with full lungs.

How should you breathe?

What is a diaphragm? This is the muscle that separates the thoracic and abdominal sections. Visually, it is located at the bottom of the ribs. Its main function is to expand the lungs. It is thanks to this that the full volume of the lungs is ventilated.

With its help, you can open the entrance to air in the lower part of the lungs.

Synchronization of movements with inhalation and exhalation cycles

Another condition for proper yoga training is synchronizing movements with the inhalation and exhalation cycles. After you have mastered the breathing technique, you need to learn how to combine it with exercises. This way we maintain the correct training rhythm. This allows you to make your classes longer and more productive.

You can apply the acquired skills during any workout: yoga, fitness, stretching, Pilates.

Traditionally, the movement begins with inhalation, and its end with exhalation. Let's look at the example of a simple split stretch. We inhale as we lunge, and exhale long as we raise our arms above our heads. Thus, any workout becomes longer, but less tiring. When learning yoga exercises on your own, pay attention to how you need to breathe. It is very important.

Breathing initiates movement

The habit of breathing deeply will bring a lot of energy into your life. Health problems will go away, immunity and quality of life will increase. Remember that you need to do this not only on the yoga mat, but also in everyday life. Try to breathe deeply and measuredly during everyday activities and worries, using the entire volume of your lungs. Try to spend more time outdoors. Walk, move, fill your lungs and body with oxygen.

Remember that movement is life. Proper breathing gives us the energy to move as long as possible.

Breathing correctly means managing blood circulation, metabolism, and the protective and adaptive properties of the body. The generally accepted breathing rate is 14-16 breaths per minute. A sick person, as a rule, breathes more often, and a healthy person, especially a trained one, breathes at a frequency of 10-12 breaths per minute, i.e. in 1 minute. complete 12 inhalation-exhalation cycles occur. Each respiratory cycle consists of an inhalation phase, an exhalation phase and a pause, the duration of which determines the breathing frequency.

Breathing also needs to be controlled when performing physical exercise. So, when the muscles are tense, a slow exhalation is made through loosely compressed lips, and an inhalation is made when the muscles relax with the lungs independently, without the intervention of our will. Health, wealth, intelligence, talent, success in life largely depend on how much energy we have and how we know how to manage it.

In order to restore the supply of vitality, the following exercise is used: sit with your legs tightly clasped and your hands together, place the fingers of one hand between the fingers of the other. In this way, you close the circular flow of energy flows and almost completely stop the flow of nervous energy from the body for a while. By closing the circular current in this way, Indian yogis replenish energy reserves with the help of rhythmic breathing.

Rhythmic breathing

During the first week, the exercise must be done three times a day for 10 minutes.

First week

The exercise should not exceed 10 minutes. The first 5 minutes should be spent preparing.

• 1 For 5 minutes, focus your thoughts on developing your energetic abilities. You should not pay any attention to your body at all, forget about it.
• 2 Having brought yourself into this state, take a deep breath for 8 seconds. Then hold your breath for the same amount of time, and then begin to exhale as slowly as possible.

As you perform the exercise, you will see that the first step in developing breathing is not as easy as it seemed. You may feel a desire to rush, you will feel like you need to breathe more often, you may even become tired and feel unwell. However, do not interrupt your studies. After several sessions, the unpleasant signs will disappear, and they will be replaced by an increased feeling of strength. This first exercise is necessary in order to learn how to control your breathing, develop your will and become confident in your decision to master energy.

Second week

You need to exercise 3 times a day for 15 minutes before eating.

• 1 After five minutes of cooking, close your right nostril with your finger and inhale deeply through your left nostril for 10 seconds, expanding your abdomen and chest as before.
• 2 After this, hold your breath for 10 seconds and exhale through the right nostril for 10 seconds.

At the end of the second week, you will already feel so much vital energy in yourself that, giving away the excess of your strength, you will not feel tired.

Third week

Like the previous exercise, with each breath lasting 15 seconds. You should hold your breath, as before, for 10 seconds, and exhale should continue for 15 seconds.

Fourth week

The exercise consists of breathing through one and then the other nostril, only its duration increases. Each inhalation should now last 20 seconds, you should hold your breath for 10 seconds, and then exhale the trapped air for 20 seconds.

You should increase the duration of the exercise to 30 minutes (including the five minutes required to prepare for the exercise). At the end of the fourth week, you can gain energy at any time of the day for 30 minutes of daily work. The most convenient time for this is early morning, at sunrise.

Positive and negative energies

The predominance of positive energy activates all functions of the body: temperature rises, metabolism increases, glands work more intensely, pulse accelerates. At the same time, this can cause blood disease, scrofula, tumors, abscesses, rashes, and various inflammatory processes. For people suffering from everyday energy, in addition to creating a negative flow, they recommend cooling food (cold water, milk, etc.), staying in a cool room, light clothing, cold baths, rubdowns etc. An excess of positive energy is indicated by a feeling of heat and tingling in the limbs.

When accumulating this energy for certain purposes, it is best to concentrate attention on the solar plexus (positive pole).

Excess negative energy reduces the overall supply, slows down all body functions, lowers temperature, causes lethargy, anemia and weight loss. Persons suffering from an excess of this energy constantly experience trembling and chills. They love the Sun very much and do not like the Moon. Sunbathing, a warm climate, warm rooms and clothing, strengthening agents, and warming food (meat, fat, oil, etc.) are beneficial for them.

One of. A sign of excess negative energy is a feeling of cold. Thus, in case of lethargy, fatigue, passivity, etc., it is necessary to resort to solar breath; with excess strength, anxiety, excitement, anger, etc. - to lunar breathing; in normal health, to maintain mental balance, use earthly breath.

Solar and lunar breathing

There are two types of vital energy circulating in the human body:

1. The solar flow goes along the right side of the body and comes from the right hemisphere of the brain.
2. The lunar flow goes along the left side of the body and comes from the left.

The balance of these flows gives Health. Any disease is an imbalance of these flows.

The flow of lunar energy has a mainly inhibitory effect. The solar flow, on the contrary, has an exciting effect. These two streams of vital energy converge at the solar plexus.

You can balance the flows with the help of breathing. It is extremely rare for a person to breathe with the same intensity through both nostrils at the same time. Usually this phenomenon occurs only before death. Breathing predominantly from the left or predominantly from the right nostril usually alternates every 3-4 hours. However, the best situation is when breathing is predominantly through the left nostril and left lung ( moon breath) continues all day, and breathing is predominantly through the right nostril and right lung ( solar breath) - all night long.

Proper regulation of breathing gives long life. With the help of rhythmic breathing you can significantly increase your vital energy reserves. All breathing exercises can be reduced to three main types:

1. Breathing through the left nostril and left lung - moon breath;
2. Breathing through the right nostrils and right lungs - solar breath;
3. Breathing simultaneously with both nostrils while working both lungs - earthly breath.

Moon Breath

Lunar breathing produces a negative flow, representing the female element, symbolizing the Moon. This flow has a creative effect, heals and calms, and is useful to produce during the day.

Moon breathing is the best remedy for all diseases, it helps with long-term work, helps with anxiety, sadness and fever, and is useful for inflammatory diseases accompanied by elevated temperature.

To develop the lunar flow, you need to breathe through the left nostril, closing the right nostril with your finger or cotton wool. In this case, only the left lung works, the right one rests. To control your breathing, you can place your hands on your chest and make sure that the left half of your chest is lowered, expanding, while the right remains motionless.

Since it is difficult to determine when and what type of energy we need, we need to accumulate one type of energy for some time and determine through experience which type of energy we lack and which is present in excess. By changing the way you breathe, you can neutralize the excess of one type of energy by accumulating energy of the opposite type.

solar breath

With solar breathing, a positive flow of energy is generated, which is the male element, symbolic of the Sun. This flow activates all vital functions and enhances metabolism. By nature it is dry and hot, stimulates activity and activity.

Solar breathing is very useful for people who are passive, inactive and obese; it is conducive to reading and studying the exact sciences, swimming, drawing, physical exercise, etc.

To develop a positive flow, you need to breathe through the right nostril, closing the left with a finger or cotton wool.

Cleansing Breath

This exercise strengthens the nervous and respiratory systems:

• 1 take a slow, full breath;
• 2 hold your breath;
• 3 purse your lips as if about to whistle (but do not puff out your cheeks). Then forcefully exhale air in small portions through the hole in your lips. Stop for a moment, holding the air, and exhale little by little again. Repeat this until all the air is out of your lungs. Remember that you need to exhale air through the hole in your lips with considerable force.

More exercises to restore energy

The simplest and most accessible exercises for restoring energy are breathing exercises. 10 minutes of exercise a day will help you restore your mental balance and get a boost of energy. You can try doing breathing exercises during your workday.

Exercise 1

• 1 Sit down and relax. Close your eyes.
• 2 Take a deep breath, completely filling your stomach and diaphragm with air. Continue to inhale, filling the entire internal space with air to the limit. The shoulders straighten, the air reaches the collarbones.
• 3 Hold your breath.
• 4 Exhale.
• 5 Repeat this exercise for 5 minutes.

Exercise 2

• 1 Sit in any position convenient for you.
  Close your eyes and start listening to your breath. Dissolve in it completely, no extraneous thoughts.
• 2 Imagine visually, in your imagination, the lungs, which with inhalation are filled with air, like a glass filled with water, from bottom to top.
• 3 Work to lengthen your inhalation and exhalation. Each next breathing cycle should be at least a little longer than the previous one.
• 4 Direct your inhalation into the chest, then into the stomach, then into the back. Analyze your feelings.
• 5 Don't breathe quickly. Do not speed up your inhalation and slow down your exhalation (try exhaling through your mouth, pursing your lips like a tube, as if you were blowing on hot tea).

Exercise 3

One very effective technique for “breathing in” energy is “triangle” breathing, which means dividing the breathing cycle into three stages: inhale - delay - exhalation and then repeating the cycle many times. It is more convenient to use them the same duration and keep them multiples of the number of heart beats, for example, 6 beats each. If this comes easy to you, increase the duration of the stages to 8, 10, even 12 heart beats. Breathing should be free, without interruption or tension.

Inhalation is carried out according to the following scheme: the lower abdomen is filled with air, then the middle part, then the top of the chest to capacity. Exhale in reverse order. While performing the exercise with the “mind's eye,” you need to mentally send streams of energy from the lungs to all organs and parts of the body.

Exercise 4

Stand facing the Sun, located at the very horizon line, squint and through half-closed eyelids see a thin ray stretching from the Sun straight into your eyes. Through this ray of sunshine, which has become like a trickle flowing from a huge energy pool, you begin to “fill in” with energy. Imagine yourself as a transparent crystal vessel. The liquid fills your legs first. Then its level rises higher; the body fills up, from where the liquid flows into the hands; the head begins to overflow through the crown chakra, creating a solar flow around you. If the Sun is obscured by clouds or you are indoors, imagine a ray penetrating from above. The exercise can last 3-10 minutes. After the exercise, wash your face with open (dry!) ​​palms.

Exercises for restoration and circulation of energy (prana, qi, ki)

• 1 Sit up straight in a comfortable position; The chest, neck and head should, as far as possible, form one straight line. Tilt your shoulders back slightly, rest your hands calmly on your knees. In this position, the weight of the body is well supported by the ribs and the pose is easy to maintain. Yogis find that the effect of rhythmic breathing is more difficult to achieve if the chest is protruded and the stomach is drawn in.
• 2 Slowly take in a full breath of air, counting six pulse beats.
• 3 Hold the air in your lungs for three pulse beats.
• 4 Slowly release air through your nose, counting six pulse beats.
• 5 Skip three pulse beats before starting the next inhalation.
• 6 Repeat the exercise several times without getting tired.
• 7 When you are about to finish the exercise, take a cleansing breath, which will give you a feeling of rest and clear your lungs.

After several exercises, you will be able to increase the time of inhalation and exhalation until you finally reach five pulse beats. At the same time, always remember that the gap between breaths, i.e. air retention in the lungs should always be equal to half the number of pulse beats during inhalation and exhalation. If you want to increase the duration of inhalation, do not make too much effort, but pay attention to the rhythm, which is more important than the duration of inhalation. Practice and try until you achieve a measured “span” of breathing and until you “feel” the rhythm of vibrating movements throughout the body.

Attracting prana

• 1 Lying on a flat floor or bed without any tension at all, place your hands (lightly) on your solar plexus (on the “pit” where the ribs begin to separate) and breathe rhythmically.
• 2 When the rhythm is completely established, desire that each inhalation will bring into you an increased amount of prana, or life force, from the world source and transmit it to your nervous system, accumulating prana in the solar plexus.
• 3 With each exhalation, wish the prana to spread throughout the whole body, being transmitted to every organ and every separate part, to every muscle, cell and atom, to every nerve, artery and vein, from the head to the very heels, so that it strengthens, revitalizes and strengthens every nerve, so that it charges every nerve center, spreading energy, strength and strength throughout the body.

Prana (literally in Sanskrit means “life”, “breath” or “constant movement”) is one of the central concepts of yoga and traditional Indian medicine, understood as vital energy, life. In yoga, it is believed that prana permeates the entire universe, although it is invisible to the eye.

While exercising your will, try to imagine how prana spreads throughout your body, flowing into the lungs and being transmitted from there to the solar plexus, and how, when exhaling air from the lungs, prana is distributed throughout all parts of the body, right up to the heels and ends of the toes. The will does not necessarily need to be strained with effort. All you need to do is give the order and create a picture in your mind of the actions you are talking about. A calm command, accompanied by a mental representation of the action being performed, is much better than an intense desire, which only wastes energy.

The exercise described is extremely useful: it greatly refreshes and strengthens the nervous system and spreads a feeling of relaxation throughout the body. It is especially pleasant in cases where a person is tired or feels a loss of energy.

Improved blood circulation

Blood circulation is easily amenable to the action of will and rhythmic breathing greatly facilitates the task.

• 1 Lie down or sit up straight and begin to breathe rhythmically; When exhaling, direct the movement of blood to the part of the body where you would like to increase blood circulation.
• 2 If you feel cold in your legs or have a headache, the blood should be diverted downward (in the first case, to warm the legs, and in the second, to reduce pressure in the head. You will probably feel a hot stream in your legs from the downward wave of blood.

If you feel a decline in vital energy and you don’t need to quickly replenish it, use the following method: fold your legs together (touching the inner toes) and close fingers of both hands with each other so that you feel comfortable. This technique closes the energy circle and prevents prana from being emitted through the limbs. Take a few rhythmic breaths and you will feel a surge of new strength.

Excitement of brain activity

Yogis find the following exercise very useful when it comes to stimulating the activity of the mind and making it think and reason more clearly. This exercise has an amazing effect and cleanses the brain and the entire nervous system. People engaged in mental work will find it extremely useful: it will enable them to work better and at the same time clear and refresh the mind after difficult mental work.

• 1 Sit up straight so that your spine is completely straight and your eyes look straight ahead; fold your hands on your knees.
• 2 Breathe rhythmically, but not through both nostrils, as in other exercises, but while closing the left nostril with your finger, inhale air through one right nostril.
• 3 Remove your finger and, using it to close your right nostril, exhale through your left nostril.
• 4 Without changing your finger, inhale air through the same left nostril and exhale it through the right.
• 5 Again, inhale through the right and exhale through the left, and so on, switching nostrils as above and closing the resting nostril with your thumb or index finger.

This is one of the oldest forms of yogi breathing; it is very important and well worthy of application.

The Great Psychic Breath of the Yogis

Yogis have a favorite form of psychic breathing, which they use from time to time and which has a name that, translated from Sanskrit, sounds like “Great Psychic Breath.” I have saved this form of breathing for the end because it requires a lot of practice on the part of the student in the areas of rhythmic breathing and the ability to visualize images. The skill in this is acquired through previous exercises.

The general principles of great psychic breathing are expressed by the old Hindu saying: “blessed is the yogi who knows how to breathe with his bones.” This breathing exercise fills the entire body with prana, and the student, having done it, will see that every bone, every muscle, nerve, cell, tissue, organ and every part of the body will be filled with energy, prana and the rhythm of breathing. Anyone who carefully practices this breathing will cleanse his body and feel as if he was newly created from head to toe. But let the exercise speak for itself.

• 1 Lie down in a comfortable position, without any tension.
• 2 Breathe rhythmically until the rhythm is established.
• 3 Then, as you inhale and exhale, create a mental picture of your breath:
  • entering into you through the bones of your legs and passing through them;
  • then it passes along the bones of the hands and through the top of the skull;
  • through the stomach and reproductive organs;
  • then rises up and down along the spine,
  • and finally, it is as if every pore of the skin is breathing, inhaling and exhaling air and the whole body is filled with prana and life.
• 4 Continuing to breathe rhythmically, direct the flow of prana to the seven vital centers, in turn, calling up images of them in your mind, as in the previous exercise:
  • head-on,
  • in the back of the head
  • at the base of the brain
  • into the solar plexus,
  • in the sacral area (lower back),
  • in the middle of the stomach
  • in the field of reproduction.
• 5 Finish by moving the prana flow back and forth several times, from head to feet.
• 6 Do