Pranayama
Breathing is special food and energy for the body and spirit. Control of breathing changes fate and adjusts the body to a “healthy mood.”
Breath control shows the level of mastery of prana absorption. There are asanas that can be combined with pranayama, but most of them are done before pranayama to prepare the body to absorb vital energy.
In yoga, there is a direct connection between a person’s mental state and his breathing. Normalizing the rhythm and depth of breathing leads to psychological relaxation - relaxation, and vice versa - when relaxing, a person’s breathing occurs in a certain rhythm. “Knocked” breathing means that a person is experiencing tension and strong emotions.
With the help of breathing, a person “controls the life currents” passing through the chakras. He is able to perceive and retain within himself the cosmic force, which attaches him to a rhythm consonant with the rhythm of the Universe. Consonance with the Universe and its rhythms helps to break away from the flow of time that eats up life, a person stops aging, his body and spirit become beyond the control of old age.
Indeed, this effect is explained by modern science, which considers breathing to be a kind of nutritional process, in which nutrition bypasses the digestive organs and immediately reaches all organs and systems. Oxygen-enriched blood can revive even dying cells, thus rejuvenating the entire body, not allowing it to succumb to time.
Prana is universal energy. This is the main metaphysical category that is used in yoga, and not only in hatha yoga, the exercises of which we will learn.
Prana exists in everything that surrounds a person, in living and inanimate nature, in air and water, in trees, in stones... And a person cannot exist without this energy, it is this energy that gives him vitality and health.
The conclusion is simple: you need to learn to live in such a way that your body always has enough prana and it circulates properly in it.
This means that you need to be able to “consume prana” and control its flows. This is precisely what a set of breathing exercises called “pranayama” serves for. "Prana" means life, breath, energy, movement. “Pit” - death, stop, absence. Pranayama is a combination of movement and stopping, the presence and absence of energy, in other words, control over the movement of prana in the body.
Pranayama is designed to help consciously manage the vital energy of the body. Yogis generally pay a lot of attention to breathing. A person absorbs prana along with air; it is important to do this correctly. Try...
Inhale slowly and smoothly, directing the air flow into the upper part of the nasal cavity, towards the nerve receptors. Imagine how every cell of your body inhales a portion of vital energy. Breathing in pranayama is carried out not only through the nose, but also throughout the skin, especially actively at the locations of biologically active points. Sunlight, as already mentioned, carries especially a lot of vital energy.
Naturally, to fully “refuel” with prana, you need to learn to breathe correctly. Yogis believe that proper breathing is breathing through the nose with the active participation of the diaphragm, abdomen and chest. Thus, the lungs are completely filled with clean air and are actively cleared of used air. Prana penetrates better into the body, and the blood is much more fully saturated with oxygen.
It is clear that many of the beneficial effects of yoga exercises are now confirmed and explained by modern medicine. We will not delve into the jungle of physiology, trusting the thousand-year experience of Indian sages. By the way, they paid great attention to such aspects as the length of breathing and its rhythm.
Breath length is quite easy to measure. Even children are happy to take this test.
Place a wet hand to your nose. Breathe calmly, gradually moving your hand away from your face until the freshness from your breath is no longer felt. If this distance is at least 20 cm, your breathing length is normal.
By shortening our breathing, we gather ourselves internally, preparing for a concentrated release of vital energy. You yourself notice how your breathing quickens during hard work. It is very useful to reduce the length of your breath if you need to concentrate your thoughts. But short breathing should not be used for long. As soon as the need for maximum concentration has disappeared, return to proper breathing.
Breathing exercises
First breathing exercises
For breathing exercises while sitting, you can choose a position on the floor or on a chair, whichever is more convenient for you. Also, many breathing exercises are performed while standing.
Yoga breathing exercises are based on breath control. Control can be by sensations, by sound and by effect. Of course, it is best to combine all types of control. Remember: breathe only through your nose, concentrating on the sound and sensations of the air entering your body. This will help you focus on the breathing process and stop the flow of obsessive thoughts.
Breathing techniques will help you tune in to a lesson before or relax after the main complex, concentrate for meditation or avoid the harmful effects of stress at any time of the day.
Cleansing Breath
Proper breathing is very important for any yoga exercise. And for proper breathing you need free and trained lungs. In order to adjust their breathing apparatus, yogis use cleansing breathing. It ventilates and cleanses the lungs, activates cellular functions, imparts strength to all organs and, as a result, brings the body into a state of freshness and fullness of strength. It is especially useful for people who have to talk or sing a lot. The exercise gives strength and refreshes from the very first try. You need to practice it until it comes out easily and naturally, without causing any difficulties. It can also be used to complete any breathing exercises so that the body comes out of tension fresh and invigorated every time.
In addition, for those who practice yoga, cleansing breathing serves as the final stage of almost all complexes. It allows the hard-working lungs to rest and return to normal functioning.
Take a full breath and hold the air in for 4 seconds.
Fold your lips into a tube, but do not puff out your cheeks. Forcefully blow out a small amount of air through your straw. Hold your breath, then blow out a little more.
Repeat this until your lungs are empty of air. The main thing here is the force with which you blow the air.
Breathing that revitalizes the nervous system
Such breathing amazingly develops nervous strength, allows you to gain energy and increases the vitality of the whole organism. When performing this exercise, pressure is applied to the vital organs, thus they are gently massaged and activate the functions that they are supposed to perform.
Starting position: standing, back straight, shoulders turned, arms hanging freely along the body.
Take a full breath and hold your breath. Then stretch your arms out in front of you, but without straining. Slowly move your arms back, gradually tensing your muscles more and as if sending vital energy into them. When your arms are in line with your shoulders, your fists should be clenched and you should feel a vibration in your hands.
Without letting go of the tension, unclench your fists and quickly move your arms further back. Repeat several times. Then forcefully release the air from your lungs. Put your hands down and relax.
Starting position: standing, back straight, arms hanging freely along the body.
Slowly and forcefully inhale air through your nose until your lungs are completely filled. We hold our breath for a few seconds and exhale forcefully with our mouth wide open.
Exercise strengthens ligaments, trains the respiratory apparatus and facial muscles. By the way, the power of our voice also greatly depends on them. To verify this, you can conduct an experiment.
Standing in front of a mirror, we stretch out our lips with a tube and whistle, noting the shape of our mouth and facial expression. Then say something or sing in your normal manner. Then we whistle again and, without changing our facial expression, try to sing something. Do you hear how beautifully and strongly your ligaments vibrate, what pure tone is produced? This is the first effect of breathing exercises on the voice.
Excitation of lung cells
This exercise must be started very carefully. If you overdo it a little, you may feel slightly dizzy. In this case, leave the exercise for a few days, and to relieve dizziness, rest a little and walk in the fresh air.
Exercise revives many atrophied lung cells, which seem to fall asleep in those who have been breathing incorrectly for many years. This exercise will help you quickly master full breathing, which will be discussed below.
Starting position: standing, arms hanging freely along the body.
Slowly fill your lungs with air through your nose. While inhaling, lightly tap your fingertips over the entire surface of your chest. Having inhaled completely, hold your breath and lightly rub your chest with your palms.
We exhale calmly and then take a cleansing breath.
Stretching the ribs
The wider the chest, the more fully the lung sacs can expand in it, which means more air can fit into them. Special yoga exercises allow you to slightly stretch the cartilaginous ligaments that attach the ribs, and thereby increase the volume of the chest. These exercises help maintain the elasticity of the ribs, which is very important when breathing fully and, of course, is good for health.
Starting position: standing, back straight, arms hanging freely along the body.
Place your palms on your ribs as close to your armpits as possible, with your thumbs facing your back.
We take a full breath using the abdomen and diaphragm. We hold the air for a while and lightly squeeze the ribs with our hands, while we begin to exhale slowly.
After exhaling completely, take a cleansing breath.
When repeating this exercise, you should never get tired; for the first time, 3-5 times will be enough.
Breast expansion
Sitting at desks and computers, we don’t even notice how our chests become hollow. Breathing becomes difficult, and therefore the supply of oxygen to the body, the voice becomes weak and lifeless, and apathy sets in. “Chest expansion” is a favorite exercise of yogis to restore the natural position of the chest.
Starting position: standing straight, arms hanging at your sides.
We take a full breath and hold our breath. We stretch our arms in front of us and join our fists at shoulder level. We forcefully spread our arms to the sides and bring them back in front of us. We repeat the movement several times.
We forcefully release air from the lungs through the mouth.
Let's do a cleansing breath.
Breathing in motion
It is very important to accustom the body to breathe correctly and fully, not only in a static position, but when moving. There is a special exercise for this. The breathing shown in it is not a recommendation for constant breathing, but it will show you and your body that even when walking you can maintain the rhythm of breathing and its constant depth. It is important that the body does not lose the rhythm of inhalation and exhalation in as many situations as possible. And having lost it, he restored it as quickly as possible.
Starting position: straight step, shoulders back, chin raised.
We inhale fully, mentally counting to 8, and take a step for each count. We finish inhaling at the count of 8.
We also slowly begin to exhale through the nose and count the steps up to 8. At the 8th step, the exhalation should end.
Repeat the exercise until slight fatigue appears. Let's rest.
You can repeat the exercise as long as it gives you pleasure, and it is better to return to it several times a day. If you find it difficult to inhale on a count of 8, you can do it on a count of 4.
The exercises described below were discovered by an English military man who was stationed in India for a long time. He achieved that he was allowed into one of the Tibetan monasteries, where the secrets were revealed to him rejuvenation of the body. This soldier notes that the monks he saw looked like 25-year-old guys, although they were about 150 years old.
In addition to the exercises that need to be done to rejuvenate the body, you need to eat right: eat cereals, legumes, eggs and dairy products. Meat must be completely excluded.
Exercises called 5 Tibetan pearls will charge you with positivity and make you feel good, but you need to practice them daily. It is worth adding that the effect of the exercises is so colossal that even many old people change beyond recognition.
Tibetan gymnastics for rejuvenation
PERFORMANCE
- The first Tibetan pearl
Stand up straight, spread your arms to the sides and begin to rotate clockwise, this way you unwind energy chakras, which significantly improves the well-being and blood circulation of not only the brain, but the whole body. The number of repetitions in all exercises is 21 times.
2. Second Tibetan pearl
Lie down on the floor, having previously laid out a mat so that you are comfortable. Place your chin against your chest, then straighten your legs and try to raise them 90 degrees, while keeping your arms relaxed and on the floor.
This way you strengthen your back muscles, which will have a positive effect on your spine, and, as you know, a straight and healthy back is the key to health.
3. Third Tibetan Pearl
After the second exercise, most likely, both your back and abs will hurt, this exercise will remove this pain. Kneel down, put your chin to your chest, place your legs so that your toes rest on the floor and are bent.
The goal of the exercise is to bend in the opposite direction as much as possible. The arms do not move and are relaxed, parallel to the body. The exercise allows you to effectively develop leg joints, and the most important thing is to resume the flow of energy through the lower limbs to the body.
4. The fourth Tibetan pearl
Take a sitting position, then lean on your hands that are behind your body, and try, resting your feet, tilt your head back to the maximum possible distance.
The benefits of this exercise are that cervical vertebrae, will exercise, this will help get rid of headaches and neck pain.
5. Fifth Tibetan pearl
Take a plank position, while trying to tilt your head back as much as possible, as in the previous exercise, do not forget that your chin must be pressed to your chest.
Inhale through your nose, exhale through your mouth, try to exhale all the air that has accumulated in your lungs.
If you dream of staying forever young, you should use the secret of Tibetan monks. Believe me, you will be pleasantly surprised by the result!
5 exercises from Tibetan monks will help you stay physically fit and improve your spiritual state.
You can also find other names for the Eye of Renaissance set of exercises: Five Tibetan Rituals and Five Tibetan Pearls, 5 Tibetans. The complex was created by Tibetan monks. They sought to develop a unique system of movements to strengthen the human body by increasing energy potential.
The Eye of Rebirth is based on the theory of vortexes. Vortexes are an integral invisible part of a person; these are our energy zones.
IMPORTANT: If you regularly perform the proposed 5 rituals, the process of rejuvenation of the physical and purification of the spiritual side will take place.
By dedicating 10-30 minutes a day to doing this, you can:
- strengthen the immune system
- enhance the body's vitality
- balance energy processes.
Tibetan exercise 1
Exercise 1: rotation of the torso with legs apart. A particularly useful exercise for the chakras located in the zones
- knees
- breasts
- tops of heads
IMPORTANT: Vital energy is stimulated. There is also a positive effect on the spinal cord.
This to a large extent leads to rejuvenation of the body.
Execution:
- Starting position: stand straight, extend your arms horizontally at shoulder level, palms down.
- Start rotating clockwise around your own axis. Don't forget to count the revolutions
- Try to use a minimum of space for rotation - this will make the exercise more effective
- Keep your head straight. Relax, but don't slouch
- Do the exercise until you feel dizzy. For most people, turning around no more than six is enough to get started. And Tibetan monks believe that three times is enough for the first time.
- Once completed, take a few deep breaths in and out through your nose to overcome any dizziness.
Tibetan exercise 2
Raising your head and legs while lying on your back
Exercise 2: The purpose of the second exercise is to fill with energy, stabilize and accelerate the rotation of vortices. There is a tonic effect on
- kidneys
- digestive organs
- thyroid gland
- genitals
IMPORTANT: Positive effects have been observed for arthritis, back pain, gastrointestinal problems, irregular menstruation and menopausal symptoms.
Blood circulation, breathing, lymphatic flow improve, the heart and diaphragm are strengthened. The level of chronic fatigue decreases, the abdominal muscles tighten.
Execution:
- Lie on your back and extend your arms parallel to your torso. Press your palms to the floor, thus creating a slight emphasis
- Inhale deeply through your nose. Using only your neck muscles, lift your head off the floor and tuck your chin to your chest
- Raise your legs without bending your knees, perpendicular to the floor. If you are in good physical shape, try raising your legs a little further towards you. But in any case, do not lift your pelvis off the floor.
- Exhale through your nose and simultaneously lower your head and legs to the floor
- Let your muscles rest for a few seconds and repeat the exercise.
- Maximum for the first lesson - 21 times
Tibetan Exercise 3
Exercise 3: arching the back while kneeling.
IMPORTANT: The third exercise significantly enhances the healing effects of the second. And it is especially useful for irregular menstruation, arthritis, congestion in the sinuses, back and neck pain.
Execution:
- Get on your knees. Place your palms on the backs of your thighs, slightly below your buttocks.
- Exhale deeply through your nose and gradually lower your head forward until it touches your chest.
- Slowly inhale deeply and bend back. Arch your spine. Lean on your hips and try to throw your head back as much as possible
- After a few seconds, inhale and return to the starting position.
- The maximum number of repetitions is 21.
Tibetan Exercise 4
Exercise 4: combination of Rod Pose and Table Pose.
IMPORTANT: This exercise improves the activity of the genital organs, heart, gastrointestinal tract, and thyroid gland. Strengthens the abdominal cavity, arms, shoulders and abdominal muscles, improves blood circulation, breathing and lymph flow.
IMPORTANT: The rotation speed of energy vortexes, which are located in the throat, abdominal cavity, chest and tailbone, increases significantly. The level of vitality increases and the immune system is strengthened.
Execution:
- Sit on the floor and stretch your legs shoulder-width apart in front of you. Place your feet so that your toes point up
- Place your hands next to your buttocks. The arms are straight and only the fingers are closed and facing the legs. This is the Wand Pose
- Tuck your chin to your chest. Then slowly take a deep breath and throw your head back as far as possible. Using your arms and legs, lift your torso parallel to the floor. This body position is called Table Pose
- Raising your torso, you need to tense all the muscles of your body for a few seconds. Then relax and return to the starting position, pressing your chin to your chest
- The maximum number of repetitions is 21 times.
Tibetan exercise 5
Exercise 5: Combination of Dog Pose and Snake Pose
Exercise helps cleanse the respiratory tract, overcome diseases of the digestive system, and relieve pain in the back, arms, hips and feet. Significantly improves blood and lymph circulation, improves immunity and improves breathing. There is an increase in energy and vitality. This exercise is especially beneficial for women with irregular periods and menopausal symptoms.
Execution:
- Arch your spine. Rest your body on your toes and palms. Try to place your shoulders directly above your palms. The distance between the palms and feet is slightly wider than the shoulders
- Exhale deeply and inhale slowly through your nose. Smoothly throw your head back as far as possible. Tighten all your muscles for a couple of seconds. This is Snake Pose
- Continuing to inhale, lift your buttocks so that your body becomes as triangle-shaped as possible. You will receive Dog Pose
- The chin should be pressed to the chest. Press your feet to the floor and place your legs straight. Tighten your body muscles for a few seconds
- Exhale completely and return to Snake Pose.
- Do not repeat the exercise more than 21 times.
For whom and in what cases is exercise 6 in Tibetan gymnastics needed?
IMPORTANT: The sixth exercise is optional. It is performed only by persons who have decided to follow the path of spiritual self-improvement.
And to stay in excellent physical shape, the first five are quite enough. To bring the body to an ideal state there is a sixth exercise.
To get a positive result, you need to lead a healthy lifestyle and limit yourself in the sexual sphere. These two requirements must be observed throughout life.
The break between classes should not exceed a day.
Tibetan exercise 6
Execution:
- Stand up straight and take a deep breath. Now contract the bladder sphincter and anal sphincter. Tighten your pelvic floor and anterior abdominal muscles. Bend over sharply, resting your hands on your hips and making the sound “Ha-a-a-h-h-h.” Blow as much air out of your lungs as possible
- Press your chin to your chest and move your hands to your waist. Now pull your stomach in tightly and straighten up. Be patient with your stomach pulled in for as long as possible until you can hold your breath
- Relax your muscles, raise your head and catch your breath
IMPORTANT: For most people, repeating this exercise three times for the first time is enough. And then add two more weekly. It is not advisable to perform more than 9 times.
The exercise was specially invented by Tibetan monks to transform sexual energy into vital energy. If you have an excess of the first and don't mind getting an extra second, then this is perfect for you.
Can Tibetan exercises be used for weight loss?
If you systematically perform the first 5 mandatory exercises from the Eye of Renaissance cycle, you will feel a surge of vital energy.
IMPORTANT: Many of the practitioners of this course claim that bad habits gradually fade into oblivion. And the desire to eat again also disappears.
After spending half an hour doing these exercises, you will feel a surge of vital energy, which will contribute to weight loss.
Real reviews of the exercises from Tibetan monks only confirm this opinion. But don’t just listen to the “know-it-alls” who, after one or two training sessions, concluded that the system does not work.
Video: Eye of Renaissance. Tibetan yoga rejuvenation
For breathing exercises while sitting, you can choose a position on the floor or on a chair, whichever is more convenient for you. Also, many breathing exercises are performed while standing. Yoga breathing exercises are based on breath control. Control can be by sensations, by sound and by effect. Of course, it is best to combine all types of control. Remember: breathe only through your nose, concentrating on the sound and sensations of the air entering your body. This will help you focus on the breathing process and stop the flow of obsessive thoughts. Breathing techniques will help you tune in before the main exercise or relax after it, concentrate for meditation or avoid the harmful effects of stress at any time of the day. Cleansing Breathing For any yoga exercise, proper breathing is very important. And for proper breathing you need free and trained lungs. In order to adjust their breathing apparatus, yogis use cleansing breathing. It ventilates and cleanses the lungs, activates cellular functions, imparts strength to all organs and, as a result, brings the body into a state of freshness and fullness of strength. It is especially useful for people who have to talk or sing a lot. The exercise gives strength and refreshes from the very first try. You need to practice it until it comes out easily and naturally, without causing any difficulties. It can also be used to finish any breathing exercises so that the body comes out of tension fresh and invigorated each time. In addition, for those who practice yoga, cleansing breathing serves as the final stage of almost all complexes. It allows the hard-working lungs to rest and return to normal functioning. Starting position: standing, back straight, shoulders turned, arms hanging freely along the body. Take a full breath and hold the air in for 4 seconds. Fold your lips into a tube, but do not puff out your cheeks. Forcefully blow out a small amount of air through your straw. Hold your breath, then blow out some more. Repeat this until your lungs are empty of air. The main thing here is the force with which you blow the air. Breathing that revitalizes the nervous system. Such breathing amazingly develops nervous strength, allows you to gain energy and increases the vitality of the whole organism. When performing this exercise, pressure is applied to the vital organs, thus they are gently massaged and activate the functions that they are supposed to perform. Starting position: standing, back straight, shoulders turned, arms hanging freely along the body. Take a full breath and hold your breath. Then stretch your arms out in front of you, but without straining. Slowly move your arms back, gradually tensing your muscles more and as if sending vital energy into them. When your arms are in line with your shoulders, your fists should be clenched and you should feel a trembling sensation in your hands. Without letting go of the tension, unclench your fists and quickly move your arms further back. Repeat several times. Then forcefully release the air from your lungs. Put your hands down and relax. Breathing to develop your voice This exercise makes your voice strong, clear, soft and full of varied intonations. Please note that you should not try to breathe like this all the time. This is only a breathing exercise, but it gives an amazing effect. Starting position: standing, back straight, arms hanging freely along the body. Slowly and forcefully inhale air through your nose until your lungs are completely filled. We hold our breath for a few seconds and exhale forcefully with our mouth wide open. The exercise strengthens the ligaments, trains the respiratory apparatus and facial muscles. By the way, the power of our voice also greatly depends on them. To verify this, you can conduct an experiment. Standing in front of a mirror, stretch out your lips with a straw and whistle, noting the shape of your mouth and facial expression. Then say something or sing in your normal manner. Then we whistle again and, without changing our facial expression, try to sing something. Do you hear how beautifully and strongly your ligaments vibrate, what pure tone is produced? This is the first effect of breathing exercises on the voice. Excitement of lung cells This exercise must be done very carefully. If you overdo it a little, you may feel slightly dizzy. In this case, leave the exercise for a few days, and to relieve dizziness, rest a little and walk in the fresh air. The exercise revives many atrophied lung cells, which seem to fall asleep in those who have been breathing incorrectly for many years. It is this exercise that will help you quickly master full breathing, which will be discussed below. Starting position: standing, arms hanging freely along the body. Slowly fill your lungs with air through your nose. While inhaling, lightly tap your fingertips over the entire surface of your chest. Having inhaled completely, hold your breath and lightly rub your chest with your palms. Exhale calmly and then take a cleansing breath. Stretching the ribs The wider the chest, the more fully the lung sacs can expand in it, which means more air can fit into them. Special yoga exercises allow you to slightly stretch the cartilaginous ligaments that attach the ribs, and thereby increase the volume of the chest. These exercises help maintain the elasticity of the ribs, which is very important when breathing fully and, of course, is good for health. Starting position: standing, back straight, arms hanging freely along the body. Place your palms on the ribs as close to the armpits as possible, thumbs should be facing the back. Take a full breath involving the abdomen and diaphragm. We hold the air for a while and lightly squeeze the ribs with our hands, while we begin to exhale slowly. After exhaling completely, we take a cleansing breath. When repeating this exercise, you should never get tired; for the first time, 3-5 times will be enough. Expansion of the chest Sitting at tables and computers, we do not even notice how our chests become hollow. Breathing becomes difficult, and therefore the supply of oxygen to the body, the voice becomes weak and lifeless, and apathy sets in. “Chest expansion” is a favorite exercise of yogis to restore the natural position of the chest. Starting position: standing straight, arms hanging at your sides. Take a full breath and hold your breath. We stretch our arms in front of us and join our fists at shoulder level. We forcefully spread our arms to the sides and bring them back in front of us. We repeat the movement several times. We forcefully release the air from the lungs through the mouth. We do cleansing breathing. Breathing in motion It is very important to accustom the body to breathe correctly and fully, not only in a static position, but when moving. There is a special exercise for this. The breathing shown in it is not a recommendation for constant breathing, but it will show you and your body that even when walking you can maintain the rhythm of breathing and its constant depth. It is important that the body does not lose the rhythm of inhalation and exhalation in as many situations as possible. And having lost it, he restored it as quickly as possible. Starting position: straight step, shoulders pulled back, chin raised. Inhale with full breath, mentally counting to 8, taking a step for each count. We finish the inhalation at the count of 8. We also slowly begin to exhale through the nose and count the steps up to 8. At the 8th step, the exhalation should end. We repeat the exercise until slight fatigue appears. We rest. You can repeat the exercise as long as it gives you pleasure, and it is better to return to it several times a day. If it is difficult for you to inhale on a count of 8, you can do it on a count of 4. Morning breathing exercise When performing this exercise, the body not only wakes up at the level of consciousness, but all organs and every cell awaken, which is very important, since a person can be healthy and remain youthful only when the full life of each cell is ensured - this is what the yogis think. Starting position: standing, back straight, shoulders straight, arms pressed along the body, knees together. Slowly rise on tiptoes, taking a slow full breath. We hold our breath for a few seconds and remain in this position. Exhaling just as slowly, we lower ourselves onto a full foot. We do a cleansing breath. We repeat the exercise 3-5 times, now rising on one or the other leg. Stimulation of blood circulation This excellent exercise activates blood circulation. When performing it, blood flows through the arteries to the organs and limbs, and then through the veins goes to the lungs to be enriched with oxygen. Starting position: standing, back straight, with a stick or cane in your hands lowered in front. Take a full breath and hold your breath. Slowly bend down forward, gradually squeezing the stick more and more. Bending over, lower the stick to the floor and exhale, straightening up. Do a cleansing breath. Abdominal breathing This breathing is mastered before the “full” yogic breathing and is the first step towards it. Breathing with the stomach will allow us to feel and learn to use the diaphragm and will strengthen all the muscles involved in the breathing process. Starting position: sitting, back straight, head straight, fold your hands with your palms on top of each other and place them on your stomach under the navel. Inhale through your nose and relax stomach, imagining how it fills with air on its own. The balloon of your abdomen inflates, and you feel your arms rising. When a full inhalation occurs, the diaphragm will completely lower, which means that the air has reached the lowest parts of the lungs. We begin to exhale, while lightly pressing on the stomach with our hands. Repeat the exercise 3 times . Full breathing Now let’s see what real “yogi breathing” is. Firstly, this full breathing, unlike abdominal or thoracic breathing, involves the entire upper half of the human body. It allows us to fill with air and thereby expand all the lobes of our lungs, while the diaphragm and abdominal and intercostal muscles are constantly involved in the breathing process. Yoga also has special terms for all stages of breathing: puraka (“inhalation”) - an active process that requires muscle efforts; Rechaka (“exhalation”) is a controlled process of relaxation; kumbhaka (“retention”) - holding the breath while inhaling or exhaling. Yogis believe that the main thing in breathing is the stomach. The abdominal muscles, especially the lower abdomen, should be tense and actively participate in breathing. For what? Then, it is the abdominal muscles that are connected to the diaphragm and, when breathing, promote the movement of internal organs, either freeing them from blood flow and allowing them to be cleansed, or stimulating blood flow and saturation with oxygen. Moving the respiratory organs serves as a kind of massage, which is very useful and strengthens all body systems. We begin full breathing (do not forget about the participation of the abdominal muscles). Holding your breath with empty lungs As you exhale, we draw in your stomach, tensing the muscles from the navel to the pubis. We hold our breath as we exhale completely. We begin to inhale slowly, remembering that the lower abdomen should remain tense. But above the navel, the stomach may swell a little. Holding your breath with full lungs Hold your breath for no more than four seconds and, naturally, with tense abdominal muscles. At this moment, you have a need to hold air in the chest so that the pressure does not rise above the level of the glottis. This is achieved by performing the Jalandhara Bandha asana (which will be discussed later). In everyday life, naturally, normal breathing is used. But, if you want to breathe correctly all the time, try to do it with tense abdominal muscles. By the way, the work of these muscles allows you to remove excess fat from the waist. Gradually you will get used to breathing correctly, and you will not have to remind yourself about it.
In recent years and decades, the issue of prolonging youth, losing weight and maintaining a person’s external attractiveness has become increasingly popular. People resort to a wide variety of ways to do this, including the most unimaginable, painful and dangerous, while there is a practice of 5 exercises, created in ancient times by Tibetan lamas, which is aimed at rejuvenating and healing the body.
“Eye of Renaissance” or 5 golden exercises
For thousands of years, Tibetan monks, whose health and longevity are legendary, have kept secret a technique of 5 exercises that is amazingly capable of improve the physical, spiritual, energetic state of a person, rejuvenate the body.
We managed to touch this secret Peter Calder, who provided this secret information to the general public. The Tibetans knew that the elixir of youth and beauty is in the person himself, you just need to be able to activate it.
Today it is already known that a practice consisting of 5 ritual exercises called "Eye of Rebirth", has healing abilities, and its implementation does not take much time.
The peculiarity of its application is that, in accordance with the teachings of the monks of Tibet, exercises are performed not only on the physical level, but also on the spiritual: it is very important to find an energy balance to maintain the optimal physical condition of the body, this is largely due to the secretion of glands, human hormonal background.
Ritual 1.
- Let's stand up straight, We place our arms to the sides so that our palms are parallel to the floor.
- Choose any point in front of you and fix our gaze on her.
- We start to spin clockwise until you feel slightly dizzy. We try not to lose sight of the point chosen in space, turning our heads in time.
- We breathe evenly.
When performing the exercise, you should not overdo it, so as not to unnecessarily stimulate the vortices. Most likely, at first you will limit yourself to three turns, although more repetitions are possible for this exercise, provided there is no discomfort.
Ritual 2.
- Let's go to bed on the back.
- We stretch our arms along body and turn our palms down.
- We raise our heads, pressing your chin to your chest, and at the same time raise your legs, trying not to bend them at the knees.
- While performing, monitor your breathing: Inhale slowly and deeply as you lift your head and legs.
Ritual 3.
- Down on my knees, press your toes to the floor, press your hands with your palms to the outer surface of your thighs.
- Tilt your head forward and press your chin to your chest.
- Slowly raise our head and carefully tilt it back, the body makes the same movement. You can help yourself and move your hands to the back of your thighs. You should not bend your spine too much if this causes discomfort or pain.
- When you tilt your head, you exhale deeply(the lungs need to be freed from air as much as possible), while bending the spine - inhale, take the original pose again on a deep exhalation.
Ritual 4.
- We sit on the floor, stretch our legs in front of us. We close our fingers and rest our palms on the floor. Your arms don’t have to be pressed close to your body; you can spread them slightly to the sides.
- Press your chin to your chest, while tilting his head.
- Raise your pelvis while tilting your head back. We do this so that the limbs are at right angles to the floor.
- Before returning to the starting position, we linger for a couple of seconds in this position..
- You need to move your body horizontally while inhaling., return to the original position - while exhaling.
This exercise is not easy for everyone, but this is not a reason to refuse it; you can do it at first to the best of your ability. Subsequently, when the energy of the vortexes begins to circulate more actively, it will be easier for you to achieve a position of your torso parallel to the floor. It is important to remember about proper breathing, then it will be easier to perform the exercise: you will not overwork, and at the same time the saturation of the body with oxygen will become better.
Ritual 5.
- Lie on your stomach with your palms on the floor, placing them quite wide (about 60 cm) approximately at chest level, i.e. The task of the arms is to support the body.
- Feet with toes also rest on the floor, set them to the same width as your hands.
- T Now the hands are in contact with the floor on one side, and only the toes on the other., ideally the knees do not touch the floor.
- We throw our heads back.
- Raise the body up, not forgetting to watch your hands: they should not bend at the elbows. As this movement is carried out, the head drops down, the chin is pressed to the chest.
- When lifting, inhale, and when returning to the starting position, exhale.
If you do not have enough flexibility to perform the exercise, then At first you can bend your knees.
Even each of these exercises individually is very valuable, and by doing them together, you can strengthen your health in many ways and rejuvenate your body.
By resorting to this practice, you will be able to activate the circulation of energy in the body, accelerate vortex rotation, stimulate the effective functioning of organs, make muscles stronger and joints stronger, improve digestion, blood and lymph circulation, change your psycho-emotional state for the better and even .
