How to breathe to coordinate with asanas when practicing yoga?


Can't keep up with the teacher's breathing rhythm in class? These tips will teach you how to do yoga breathing. Practicing yoga, the most important thing is the coordination of asanas and breathing.

Because everyone's physical fitness is different, so the length of breathing time will be very different.
How to breathe
In the classroom, under a uniform breathing code, there will be problems with the rhythm not being right. Simply put, many people often take care of breathing, but do not take care of movements, and they always like to practice yoga while holding their breath.

So how to make the breath fully match the posture?

First, let's learn together several breathing methods for practicing yoga.

Abdominal breathing
Lie on your back with your feet slightly open, with your knees and toes facing outward naturally, place a yoga brick on your belly button;

Exhale slowly, draw the lower abdomen and the bottom of the pelvic cavity inward and downward, keep the lower abdomen stable, inhale slowly, and push the yoga brick with the abdomen;

After inhaling full, relax the abdomen, and then exhale naturally, the yoga brick will go down with the contraction of the abdomen;

Practice 10-20 breaths repeatedly. In this stage, the inhalation and exhalation time are approximately the same length. Adjust the breathing time easily and without pressure.
Abdominal breathing

Chest breathing
Simple sitting, you can use a blanket to raise the hips, and the spine is upright, press the sides of the chest with both hands, the tiger's mouth is close to the sides of the lower breast ribs, four fingers forward, and the thumb behind the large chest;

Inhale, feel the expansion of the front and back sides of the chest cavity, and push the palm open at the same time, imagine that we are helping the lung balloon to expand, helping the chest cavity expand and inhale completely, keeping the lower abdomen motionless;

Breathe, the chest cavity will be retracted inward, feel your hands close to the middle, you can also use your hands to squeeze inward to help the chest cavity contract to fully exhale;

Practice 10-20 balanced breaths repeatedly.
Chest breathing

Upper chest breathing
Sit simply, insert your thumb into your armpit, and close the other four fingers close to the front clavicle;

Inhale, feel the thumb push up and out, the other four fingers are pushed up and slightly open;

Exhale, feel the thumbs down and inwards, and the other four fingers descend;

Practice 10-20 balanced breaths repeatedly.
Upper chest breathing

Fully breathe
After mastering the breathing of the above three parts, you can combine the breathing of each part and practice at the same time;

Exhale completely, stabilize the pelvic floor at the lower abdomen level, and then slowly inhale, feeling the upper abdomen and chest cavity expand back and forth, up and down, and left and right;

When it is full, exhale slowly and feel the body concentrate from all directions. You can use a yoga rope to loop both sides of the lower ribs to help feel the breathing activity of the body;

Practice more than 10 times of balanced and steady breathing.

In breathing exercises, special emphasis is placed on exhaling completely first to help tighten the lower abdomen and pelvic floor muscles before inhaling;

With correct and continuous practice, this complete breathing method will become a natural habit.
Fully breathe

How can I adjust my breathing if the class cannot keep up with the rhythm?

When we first started practicing yoga, we did not fully grasp the yoga breathing method. Don't worry, it needs a gradual process.

In class, the teacher explained according to her own breathing rhythm, so there will be differences.

When practicing, in addition to the correct inhalation and exhalation required by each posture, you can adjust it according to your own breathing rhythm while maintaining the posture.

Everyone's breathing rhythm is different. Don't specifically ask to be consistent with the teacher, but the inhalation and exhalation required by each posture must be correct.
breathing rhythm

In summary, there are 4 tips:

1. Never hold your breath
For most practitioners, the faster flow of yoga will increase the body's oxygen consumption, and breathing naturally tends to be rapid.

If you can't keep up with the teacher's breathing rhythm when practicing at this time, you must not force it, otherwise it will make your body feel uncomfortable.

2. One more breath
When the breath is short, it is sometimes difficult to get into an asana with one exhalation or inhalation. At this time, you can use the "additional breath" technique.

For example, when the teacher says to inhale, you are doing an exhalation, you can exhale half of it quickly, and then follow the inhalation that the teacher said. This technique is very useful.
Never rush to finish breathing

3. Never rush to finish breathing
Some experienced practitioners have a slower breathing rhythm, sometimes slower than the teacher's command in the classroom. At this time, you must not rush to complete the last breath and enter the next action in order to catch up with one action.

4. A little slower than the teacher
When breathing is slow, it can be "a little slower than the teacher".

In other words, it is to take a slow shot in the action series, and find it back while maintaining the pose.

In short, if the breathing rhythm does not match the situation, we must strengthen the breathing exercises, and always keep slow and deep breathing during the exercise, so that our breathing becomes slower and deeper.

Breathing exercises are the basis of yoga practice. If you master your breathing, it can provide your body with sufficient nutrients and make you more calm and relaxed when you practice. [END]

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