Eastern breathing exercises.
Eastern breathing exercises. Breathing exercises
What is Oriental breathing exercises? Helpful information for students.
The ideas of ancient philosophers and doctors, it is the breath which helps a person to keep at the required level, your vitality, which is the basis of all life.
Proper breathing will help to prepare the body for hard work or to relax after it. Therefore, before proceeding to the exercises in Eastern gymnastics, you must learn to breathe correctly.
BASIC BREATHING EXERCISES
The initial position may be different — sitting, standing or lying down. Breath make through the nose, shoulders and chest should remain still, the stomach should protrude forward. The diaphragm is lowered, which helps to fill your lower lungs with air. Exhale through the nose or the open mouth freely, belly suck.
The average breath
Original position remains the same. Breath make through the nose, the belly and the shoulders do not move, and the ribcage expands, the ribs are slightly rotated, and the air flows mainly in the middle segments of the lungs. Exhale through the nose or the open mouth.
Original position still. Breath materialize through the nose, at first, the bulging belly and the diaphragm descends, and then expands the rib cage. At the last turn lift shoulders and a little Ukloni my head back down.
This helps to ensure that air filled the upper parts of the lungs. Exhale establish in reverse order: tilt your head a little bit forward, and your shoulders down.
Starting position does not change. Make free breath through the nose. First, stick out your stomach, the diaphragm is gradually lowered, resulting in the expansion of the chest, then lift shoulders and bare Ukloni head.
Exhale through the nose or the open mouth as follows: first, suck in your stomach, causing the diaphragm rises and compresses the rib cage, head back to its original position and slouch your shoulders.
❧ Exercises given by a gradual development. You can enable them in the morning or day Spa, performing each exercise for 3-4 times.
Full breathing exercise
Starting position — standing or sitting. When inhaling, the arms bend at the elbows and tighten to the armpit, hands make a fist.
Exhalation involves two main phases: the first phase is to exhale through the nose. The order of the exhale exactly the same as in the basic exercises. During exhalation, the hands should move forward, then downward, then upward-outward, completing a full rotation. After which they again should be lowered down and pressed to the armpits.
The second phase — exhale through the mouth, which is supposed to be somewhat difficult, with heavy muscles of the anterior abdominal wall and intercostal muscles.
During this phase, the hands should be a bit tense and move forward and down.
❧ If you sometimes got a headache, then this exercise should be done very quietly, without tension in the second phase of exhalation.
Starting position — sitting, standing or lying down. Complete breath through the nose, with the tip of the tongue is slightly raised towards the sky. Then take a short break, leaving the tongue is pressed against the sky, and then exhale through the mouth and nose or just the nose.
This exercise differs from the others, that need to mentally pronounce a certain phrase, and the first word — on the inhale, last — on the exhale, and the rest — during the pause.
As a result, over time and gradual workout pause will gradually increase with the lengthening of the phrase.
The number of words increases: 3, 5, 7, 9. This allows to increase the pause between inhalation and exhalation.
Below are some approximate phrase to repeat the exercise.
I breathe evenly (3 words).
I need to breathe quietly, exactly (5 words).
Calm, steady, rhythmic breathing allows me to calm down (7 words).
Calm, steady, rhythmic breathing helps me to focus on the work (9 words).
However, these phrases are not mandatory. You can come up with their own versions.
❧ One of the most simple options is the mental pronunciation of phrases.
In this exercise there is also a second option, which is slightly different from the first. The difference is that a pause should do it right after exhalation: breathe in, breathe out, slight pause, during which to press the tongue against the upper palate. During pause, slow-spoken most of the phrase.
A comprehensive exercise is necessary for proper breathing
This exercise consists of two stages. The first is called the counter breathing. In the process of breath chest greatly expanded, and the abdomen is retracted, during exhalation, the opposite occurs — the abdomen protrudes, and the chest is compressed.
The second stage — cleansing breath. Starting position — standing or sitting. Breathe in through the nose, the hands bend at the elbows, hands up to the armpits, stick out your stomach and expand your chest.
Breathing, take a small pause, pressing your tongue to the palate. Then complete the exhalation, during which the teeth must be sufficiently tight. Exhale through the mouth with mild contractions of the muscles of the chest and abdomen. In this case should be heard a light whistling sound.
While exhaling, hands down, as the air guide palm to the floor.
❧ This exercise is best done after a long stay in a fixed or awkward position, for example after the lesson, and after being in a poorly ventilated room.
Imitative respiratory system
The exercises of this section, breathing exercises, generally mimic the behavior of animals that perform certain actions, for example principalships, feeling close approximation of the victim or danger.
Exercises need to be performed with different emotions: joy, surprise, anger, wariness. The breath should always be done through the nose, however, he needs to be sharp, short and active. Expiration is passive, without any focus on it attention. The rhythm of breathing — from 60 to 180 per minute.
❧ during this exercise, do 10-12 active breaths with emotional colouring, then 1-2 full breathing exercises.