Yoga breathing weight loss method

Practicing yoga requires skills and methods, otherwise you may get half the result with twice the effort. In yoga practice, breathing methods are very important, including abdominal breathing, chest breathing and complete breathing. Practitioners need to choose the corresponding breathing method according to different movements, and the effect of losing weight can be achieved by combining it with the corresponding movements. Beginners need to first become familiar with yoga movements and breathing methods before they can achieve the goal of losing weight.

Yoga movements can relieve tense muscles and emotions. At first, your muscles will be sore, but after a while you will feel as comfortable as after a hot bath. Sisters who work in the office every day can take time to practice these yoga moves at home (or even after work) to avoid muscle strain, slim waist and lose weight!

Yoga breathing exercises:

1. Sitting side bend (stretching the side waist)

1. Sit cross-legged with your hands on both sides of your body. Keep your back straight.

2. Inhale, raise your arms, exhale and bend sideways, hold for 3-5 times. Make sure your sitting bones do not leave the ground, your shoulders are relaxed, and your upper body is open.

3. Inhale to return to the original position, exhale and open your arms.

2. Cat pose (lower back exercise)

4. Original position: Open your legs and make them as wide as your hip joints, spread your fingers, support your body on the ground in front of you, and keep your arms as wide as your shoulders. Pay attention to using your shoulders to support your upper body and reduce the pressure on your shoulders.

5. Inhale, raise your head and lower your waist, and hold for 3-5 breaths.

6. Exhale, lower your head and arch your back, and hold for 3-5 breaths.

7. Return to the original position and maintain natural breathing.

diet:

Yoga teachers suggest that daily diet should be as simple and light as possible. There is no compulsion in changing your eating habits through yoga. Changing your eating habits is the beginning of changing your lifestyle. Changing slowly is more natural and beneficial than forcing it. If your current diet includes meat at every meal every day, you can try to reduce the amount of meat you eat from once a day to once every two days, then once every three days, and so on. Eventually you will find that you do not have to eat meat, and that light food will keep your stomach clean and relaxed, helping you to practice yoga poses better.

Correct breathing method

Abdominal breathing method

1. Relax your body and lie on your back.

2. Place one hand lightly on your belly button.

3. Inhale, breathe air into the abdomen without passing through the lungs, until you can't breathe anymore. At this time, you will feel your hands being slightly lifted by your abdomen.

4. Exhale, pull your abdomen inward toward your spine, and exhale the air by contracting your abdomen.

Chest breathing

1. Lie on your back or sit with your back straight. 2. Inhale, drawing air into your lungs. You'll notice your chest rise and your abdomen draw in toward your spine as you inhale deeper.

3. Exhale. When you exhale, your ribs will gradually move downward and inward.

Full (Yoga) Breathing

1. Start by inhaling gently into your abdomen. When this area is full, begin to fill the lower half of your chest area, and then gradually fill the upper half of your chest area. Try to fill your chest as much as possible and expand it to the maximum extent.

2. Exhale, relax your chest first, then relax your abdomen.

3. End the exhalation by contracting your abdominal muscles. This is to ensure that the air in the lungs has been completely expelled.

4. Repeat the above steps and cycle like this.

When you breathe in at rest, you can inhale 500cc of air.

When you take a full breath, you can inhale 3000cc~3500cc of air

The difference is equivalent to 7 times the normal breathing volume

Benefits of Full Breathing

The complete breathing method of yoga not only provides a large amount of oxygen, but also promotes the oxygen-carrying capacity of the blood, thus purifying the blood. At the same time, the body's lung tissue will become stronger, thereby increasing the body's resistance to colds, bronchitis, asthma and other respiratory problems. Even your physical vitality and strength will increase significantly. Of course, your complexion will become more rosy and your mind will become clearer.

The purpose of yoga breathing techniques is to effectively massage the internal organs through various breathing methods (determined according to the individual's physical and mental conditions), stimulate the benign secretions of various physiological glands, activate the potential power of the meridians and chakras (which may also be equivalent to the meridians and acupoints in traditional Chinese medicine), and better cleanse the body, thereby laying the foundation for more advanced spiritual cultivation and spiritual development.

On the contrary, if there is a problem with breathing, the body's circulatory system, digestive system, and excretion system will be affected, and a large amount of toxins will accumulate in various parts of the body, becoming the source of disease... (The entire breathing method practice process is based on sitting cross-legged unless otherwise specified)

Breathing Classification

1. According to the breathing part:

Basically, breathing is divided into abdominal breathing, chest breathing and abdominal-chest complete breathing.

Abdominal breathing - breathe from the bottom of the lungs, feeling only the abdomen expanding while the chest remains relatively still.

Chest breathing - breathing with the middle and upper part of the lungs, feeling the chest expanding and contracting, while the abdomen remains relatively still.

Complete breathing - the upper, middle and lower parts of the lungs are all involved in the breathing movement. The abdomen, chest and even the whole body feel like they are rising and falling and expanding and contracting.

Only the third type of breathing is the breathing requirement of yoga.

2 From the breathing process:

There are two types: holding your breath and not holding your breath. Breath holding can be divided into two types: breath holding after exhaling and breath holding after inhaling.

3. Based on the function of breathing:

There are three types of breathing: breathing through the left nostril, breathing through the right nostril, and breathing through alternating nostrils.

Breathing coordination

The most important point: When practicing yoga breathing techniques, you must combine them with the corresponding contraction techniques (Ponda). Otherwise, the energy in the body brought by breathing will become chaotic and disordered, damaging the nervous system. The choice of yoga breathing method must also be based on the actual situation of the individual learner (physical condition, personality and emotional state), which requires the yoga teacher to have rich yoga experience and insight.

Introduction to basic bandha method:

The purpose of the convergence method is, firstly, to avoid the chaos and dissipation of energy, and secondly, to transport the energy to the parts where it is needed. Three stimulates specific glands and awakens the associated chakras.

There are three main types of breathing techniques:

1. Chin tuck: Keep your chin against your sternum throughout your exhalation (it’s more about lifting your chest to engage the falling chin rather than bringing your chin down to your chest). The ribs should be lifted, and the head, sternum, navel and thighs should be in the midline.

2 Bandha Bandha: Vertically contract the center area between the anus and genitals, while pressing the front of the lower abdomen and below the navel toward the upper and rear back.

3. Abdominal contraction: It is usually performed while exhaling. The diaphragm pulls the internal organs toward the dorsal crest posteriorly and superiorly while moving them upward. The abdomen feels completely flattened.