Exercising yoga positions and yoga breathing strengthen the movement system, promote bone tissue and help maintain the health of the spine, balance the functions of metabolism, immune and nervous system, improves circulation of all bodily fluids, a great effect on the respiratory, digestive and urinogenital system, neutralizing fatigue, tension and stress, improves mental health. Regularly practicing yoga the body becomes rejuvenated, beautiful, smooth, supple and strong.
Mudra Yoga – asana for stress
Tips before starting the exercise
– All the listed physical activities should be performed on an empty stomach or at least two hours after a light meal, or five hours after a serious meal.
– Before you begin with asana, you can physically relax a little.
Sit in the lotus position and, hands joined on your back, lean head toward the floor as much you can. Place a small pillow on the floor on which to lean your forehead and stay in this position for 3-4 minutes. Concentrate on abdominal (stomach) breathing by making your belly spread with inhalation and retract when breathing. The combination of these asanas and relaxed abdominal breathing will massage the internal organs and contribute to the liberation of tensions.
Pranayama – breathing to calm
This excellent breathing exercise is based on the movement of breath from one nostril. Its purpose is to establish a regular respiratory rhythm, and it has a calming effect on the entire nervous system. Pranayama easily directs your attention inward and calms the confused thoughts and noise that your mind is usually full of. Just a few minutes of this balanced breathing, while you sit quietly with eyes closed, will relax you deeply and your mind will become clearer and more alert. Many people after pranayama feel comfortable lightness in the head warmth within. Modern medicine has found that brain function is divided between right and left brain halves, each having its own characteristics.
The activity of the right half of the brain is intuitive and sensitive, while the activity of the left half of a rational and organizational. Using Pranayama achieves the communication between the two brain halves, so they are brought into harmony and balance.
Tips before starting exercise
– Pranayama is performed in a quiet environment without turning on the radio, the TV, the background music and so on.
– Do not hold your breath. I do not count the second when inhaling and exhaling. Your natural breathing rhythm is exactly appropriate for you.
– Exercise should start and end with exhalation.
– Let your breathing be natural, a little slower and deeper than normal.
Performing a balanced breathing (pranayama)
Sit in a comfortable chair, leaning on the back, upright, and feet on the floor.
- Close your eyes, let your spirit rest.
- Right arm to position as on the image – the thumb goes past the right nostril (gently close), and the middle finger and ring finger of the left nostril. Slowly exhale through the left nostril to the end. Slowly inhale through the left nostril.
- Close the left nostril with your middle finger and ring finger and exhale through the right nostril. Slowly inhale through the right nostril.
Share nostrils for five minutes. Then release the arms and lean back comfortably with the eyes closed and remain so for a minute or two. Then slowly open your eyes.