Пранаяма для начинающих. Урок 1.

1. Kapalabhati. (Only sitting or standing). Exhale sharply and noisily, inhale relaxed and silently. 27 times for beginners, then 54 and 108 for advanced. Finally, hold your breath on the exhale. 2. Full yogic breathing. (Lying down or sitting). With short pauses, count: inhale: pause: exhale: pause 6:2:6:2. Gradually, you can increase the count to 8 or 10. ! First, the abdomen expands, then the chest. As you exhale, the chest descends first, then the abdomen. Please don't tell me it's different (that the abdomen descends first, then the chest on the exhale). Watch how children and animals breathe! Lie on your back, relax, and observe how you breathe naturally. Pranayama is all about life, about nature. It's not that we're somehow artificially interfering with or changing nature. 3. Viloma Pranayama. "Stepped Breathing." (Lying or sitting). First, divide the exhalation into five parts (if this is difficult, you can divide it into three). Take a full inhalation and a 1/5 exhalation, pause for two counts, then exhale for 1/5, pause for two counts, then exhale for 1/5, pause for two counts, then exhale for 1/5, pause for two counts, then exhale for 1/5, pause for two counts, then exhale for 1/5, pause for two counts, then exhale for 1/5, pause for two counts, then exhale for 1/5, pause for two counts, then exhale for 1/5, pause for two counts, then exhale for 1/5, pause for two counts. Practice this breathing for several minutes. 4. Nadi Shodhana Pranayama. "Alternate Nostril Breathing." (Seated). Start with the left nostril: inhale, pause, exhale with the right, inhale with the right, pause, exhale with the left, and so on. Inhale for 4 counts, pause for 2 counts, exhale for 4 counts. Then increase to 6:2:6:2. Practice this breathing pattern for a few minutes. 5. Shavasana. Complete relaxation and rest while lying down. Contraindications: 1. Women's days. 2. Pregnancy (at any stage). 3. Arterial hypertension and heart disease - practice with caution. 4. Organic heart disease. 5. Condition after severe traumatic brain injury. 6. Condition after abdominal surgery. 7. Parkinsonism and other neuroinfections. 8. Mental illnesses and disorders. 9. Head, chest, and abdominal surgery. 10. Epilepsy. 11. Atherosclerosis and thrombosis. 12. Glaucoma (increased intraocular pressure), increased intracranial pressure. 13. Malignant tumors of any location. 14. Acute inflammatory processes in the lungs, abdomen, and head. 15. Retinal detachment. ---------------------------------------------------------------------- Even more useful content:   / alinayoga      / alinayoga   https://vk.com/public.alinajoga #yogaforpostures #yogaforback #yogapractice #yogastretching #spineexercises #yogatherapy #yogatherapyforspine #yogaforbeginners #yogaforwomen #yogaforbeginners #yogalessons #yogaeveryday #yogaexercises #pranayama #yogabreathing