Breathing exercises for weight loss

At all times people believed that the air is inhabited by invisible spirits and bright deities, friendly to man. Ancient thinkers believed that the air is one of the four elements( along with fire, water and earth) and concentrates in itself all the properties inherent in matter. Sometimes it was even called the first matter - the primary substance that underlies the entire universe.
Sages of the East said that the air is the breath of God, a sign of his presence in the world. Apparently, that's why the patron god of the ancient Jews was given the name of Yahweh, related to the meaning of the breath blowing breath.
Scientists began to study the Earth's atmosphere only at the end of the XVIII century. For more than two centuries, they have thoroughly studied the gas composition of the air and its physical properties, described the mechanisms of its "behavior" in the body of animals and humans. In the light of modern scientific concepts, the ancient doctrine of elements looks naive. Today no one considers air to be a universal substance permeating the entire material world. On the contrary, it turned out that only Earth - the unique, privileged celestial body - has an air envelope. This is the only place in the universe where the emergence of a protein form of life - a life based on breathing became possible.

From the point of view of modern science about the vital activity of the whole organism - physiology - respiration is a set of processes that ensure the body's consumption of oxygen and the release of carbon dioxide. The flow of oxygen from the atmosphere to the cells is necessary for the biological oxidation of organic substances, as a result of which the energy necessary for the life of the organism is released. In the process of biological oxidation, carbon dioxide is formed, the excess of which is removed from the body. Cessation of breathing leads to the death of primarily nervous, and then other cells of the body. In addition, breathing is involved in maintaining a constant reaction of fluids and tissues of the internal environment of the body, as well as body temperature.
Physiological processes in the aggregate are what we usually call respiration. Getting into the lungs, the air gives oxygen and takes from the blood excess carbon dioxide. The oxygen-enriched blood moves to all cells of the body, where the reverse process occurs - the blood gives oxygen to cells and takes carbon dioxide. Cells assimilate oxygen and, as a result of already molecular processes, use it to maintain their vital activity. In other words, human breathing includes such sequential processes:
1) external respiration( ventilation of the lungs);
2) the exchange of gases in the lungs( between the air in the lungs and the blood of the capillaries of the small circle of blood circulation);
3) transport of gases by blood;
4) exchange of gases in tissues between the blood of capillaries of a large circle of blood circulation and cells of the human body;
5) cellular respiration( biological oxidation in mitochondria of cells).
The whole human body can be considered as a single respiratory system. In their own way they breathe skin, every cell of the body and even hair, nails and teeth. But there is a group of organs specially designed for gas exchange activities - the respiratory system.
Nose
If you care about your health, respect your nose and watch for his well-being!
The nose is the first and most important boundary line between the "inner world" of our body and the aggressive external environment. Passing through the nasal passages, cold air is moistened by nasal mucus and warmed by the warmth of the blood vessels. Hairs that grow on the mucous membrane of the nostrils, and nasal mucus detain dust particles, preventing bronchial contamination and lungs. With each sigh, the nose bravely comes into contact with the dangerous components of the air, disinfecting the air flow. Faced with a virus attack, the nose tries to resist it by its own means - it generates a huge amount of mucus, which flushes harmful agents. In the absence of infection in the nose formed about 0.5 kg per day, and during the disease - much more. This is why a person who has a cold gets to increase daily fluid intake by at least 1.5 to 2 liters.
Runny nose is a signal that you have been "attacked".At this point, it is necessary to act very vigorously to prevent further spread of the infection. Otherwise, an "innocuous" sniffing of the nose can become a precursor of more serious health problems.
Throat
The pharynx is a tube that connects the nasal cavity with the larynx. This is the second natural filter that protects the lungs from hostile microorganisms. The pharynx covers the pharyngeal lymphatic ring, which includes tonsils - an important part of the immune system. Tonsils protect the body from infections that penetrate both inhalation( through breathing) and oral( through food) way. If the "attack" on the tonsils occurs too often, they may lose protective functions and become a permanent haven of pathogens. Such a reorientation of the tonsils is very dangerous and can lead to serious illnesses such as rheumatism, chronic pyelonephritis, etc. Therefore, if all attempts to cure tonsils failed, you should get rid of them forever.
Larynx
The basis of the larynx is formed by several cartilages, connected to each other by muscles and ligaments. Across the larynx, two vocal cords are stretched, between which there is a voice gap. Like the strings of a musical instrument, the ligaments can come into vibrational motion, which is transmitted to the surrounding air and creates sound waves. The air, which is pushed out of the lungs, acts as the "bow" that makes our strings sound.
The voice device is a perfect musical instrument deserving the same careful attitude as an expensive and rare violin. Chronic rhinitis and sinusitis make the voice nasal. A prolonged or severe cough injures the ligaments, leaving them with microcracks. After healing in their place can remain hardly visible scars, which adversely affect the elasticity of the ligaments, and ultimately - the quality of the timbre. The voice becomes hoarse and coarse, its overtone composition is depleted and the range decreases. Often this is the voice of malicious smokers.
Trachea and bronchi
Continuation of the larynx is a trachea - a cylindrical tube 10 to 15 cm long( in an adult) located in the lower part of the neck and upper chest. The walls of the trachea consist of 16-20 cartilaginous semirings, connected together by ligaments and muscles. At the bottom of the trachea is divided into two main bronchi( right and left), which enter, respectively, into the right and left lungs.
Externally, the bronchi resemble a branching tree, turned upside down. The smallest bronchial "twigs"( bronchioles) end in tiny bubbles - the alveoli, which constitute the lung tissue directly( lungs).
A bronchial tree not only delivers air into the lungs, but also actively participates in the self-cleaning process. The mucous membrane of the trachea and bronchi, like the nasal mucosa, develops a secret and is covered with a whole forest of small cilia that prevent penetration of harmful components of the atmospheric air into the lungs. By performing rhythmic undulating movements( approximately 10 times per second), the cilia advance the mucus towards the pharynx, sending "up "everything that should not get into the alveoli, including dust particles and microorganisms," digested "by protective cells.
Light
Lightweight consists of millions of alveoli( more than 700 million).It is in the alveoli that the vital process for the organism - the exchange of gases - takes place. Each bubble is covered by a dense network of tiny blood vessels( capillaries) sucking fresh air from the alveoli, saturated with oxygen, and giving off the exhaust gas filled with carbon dioxide. The right and left lungs are located each in their pleural sac and are adjacent to the diaphragm, and in front, side and back contact with the chest.
Lungs are both a respiratory excretory and thermoregulatory organ. In addition, they take part in the development of physiologically active substances that affect the processes of blood clotting, the exchange of proteins, fats and carbohydrates.

Western man considers respiration to be an elementary physiological act. In the East, breathing is understood differently - it is a way of absorbing the universal cosmic vital energy that permeates the entire universe. The ancient Chinese called this qi energy and created the technique of breathing exercises. The concept of "Qi" lies at the basis of the whole philosophy and methodology of science in general and human sciences in particular, Ancient China and the countries adjacent to this region - Japan, Vietnam, Korea, Laos. Chinese philosophy and medicine have a solid "age".
With the help of breathing exercises, which are based on ancient Chinese ideas about a person and his place in the world, you can lose weight. These are the breathing exercises of Qigong and Yoga.

Qigong is a potent remedy, especially Qigong healing. Such techniques require careful daily guidance, the presence during the training of an experienced mentor. Therefore, we give the technique an effective but "minimal" intervention in the process of energy circulation - it is very difficult to obtain negative results when using it.
The form of qigong called "jianfei" is not very widely known. And "jianfei" in Chinese means "lose fat".This complex includes only 3 exercises - "wave", "frog" and "lotus" - but thanks to them you can lose weight in a short time, maintain the slenderness of the figure throughout your life, keep an excellent state of health. The results, of course, are not fantastic, but they are achieved only through proper breathing, without diets and "fat burners" - 4 to 4.5 kilograms per month.
The peculiarity of this complex is that the first part of it - "wave" - ​​allows you to completely get rid of the feeling of hunger or significantly reduces the appetite, helps reduce the amount of food consumed, including people who can not go on a diet due to weakness,headaches, etc."Frog" and "lotus" relieve fatigue, normalize metabolism, prevent exacerbation of existing chronic diseases.
The simplicity of the proposed exercises from the Qigong system is that they are extremely accessible in their movements, require a small area for practicing( they can be practiced even in a small city room) and, most importantly, in the first stages do not require studying complex methods of concentration.
It should be noted that the correct position, calm breathing and reasonable body relaxation are in themselves ensuring the correct circulation of Qi and a powerful healing effect. Regular practice of qigong markedly increases the tone of the body, relieves fatigue, reduces the need for sleep. Classes of qigong contribute to the regulation of metabolism in the body, which affects the reduction of excess weight.
Psychologically Qigong makes it possible to develop an amazing purity and calmness of consciousness - it is extremely necessary for both self-development and everyday life.
A wellness effect is the main reason for the people's high appreciation of the Qigong system and the desire to study it. The main principle of qigong is "a calm, serene heart plus a concentrated mind," which gives the nervous system the ability to rest, which improves the coordination of the functions of various organs of the body. Relaxation of the whole body, deep and natural breathing, smooth movements that are guided by thought - all this leads to harmony of the "external" and "internal", clears the channels through which the energy of Qi, blood and lymph vessels moves, improves the condition of the musculoskeletal and digestivesystems.
The main content of the Qigong system is physical and breathing exercises combined with concentration of attention. The health effects of these exercises are based on the unity of the physical and mental functions of the human body, on the connection of consciousness and will with the work of muscles and internal organs. The pace of the exercises is slow and smooth, the amplitude of movements varies depending on the individual possibilities of the practitioner, which makes it possible to practice qigong to people of a wide age range, including those with a very low level of physical fitness.

WAVE
Initial position: lying on the back, legs are half-bent( angle in the knee joint is about 90 °), the feet are firmly pressed to the floor. The left palm rests on the navel, the right palm resting on the chest. The body is relaxed, the fingers are straight, and on the face is the "smile of the Buddha."The eyes are covered, but not screwed up, the forehead is relaxed, the mouth is covered, but the teeth only touch lightly, the tip of the tongue rests against the upper sky just behind the front teeth, the corners of the mouth are slightly raised, forming an easy, mysterious half-smile. Hence the name - "Buddha's smile".
Respiratory form: At first hands should slightly help breathing, facilitating the assimilation of the form. Then the pressure of the hands is minimized, but their heat should warm up the underlying areas.
When inhaling, spread out the chest, pull in the stomach. At exhalation, on the contrary, to draw in the chest, to inflate the stomach( as full as possible, but without excessive effort) - Taoist breathing. Sequential movements of the chest( up and down) and abdomen( up and down) form waves that seem to roll over the body. The frequency of breathing is in the usual rhythm.
Movement Qi: after mastering the actual form of breathing, we connect the movement of Qi with the power of consciousness - the "microcosmic orbit" or the path of Water, or the path of Fire. The choice can be made either on the basis of measuring the heart rate, or by experience - the exercise should completely or partially relieve the feeling of hunger and "sucking in the pit of a stomach".After several correctly conducted trainings it is possible to try to "feed" a lump of Qi circulating in an orbit, resonating emissions from points lao-gun, as though pushing it by hands, but this is a higher level of mastering the technique.
Number of repetitions: 40 - 60 respiratory cycles, in the first days of 2 times a day( morning and evening), then - as the feeling of hunger;after the second month of training - once a day.
When you learn to breathe properly, exercise can be done while lying down, sitting, on the move, in transport, even while riding a bicycle.

Highlights of
1. The most important thing in performing this exercise is to puff out your chest and pull up your belly while inhaling and pulling your chest out and exhaling. Conscious control when performing breathing at times will increase the effect of performing the exercise.
2. Pushing the abdomen forward, do not apply artificially too much effort, otherwise there will be a rapid overstrain and overstrain both of the whole body and of certain vital organs.
3. Breathing should be natural, without special slowing down or acceleration.
4. If you feel discomfort in the chest or abdomen, stop exercising for a few days.
5. In itself, the exercise will not have the proper effect - only in combination with limiting the amount of food you consume, you will start weight loss mechanisms.

Purpose and effect of
1. Exercise helps to reduce the feeling of hunger, which occurs with limited nutrition, or getting rid of it.
2. With a reduction in diet that contributes to weight loss, the body does not receive the full amount of nutrients( fats, proteins, carbohydrates, etc.), so dizziness, weakness, depression and lowering of blood sugar level often occur. Exercise "Wave" helps to mitigate such negative reactions, include the mechanism of burning your own excess fat and use the energy allocated for everyday needs.
3. The mechanism of the effect of exercise is very simple: the feeling of hunger arises from the compression of an empty stomach and the excitation of its mucous membrane with gastric juice. Exercise facilitates the excretion of gastric juice into the intestine due to special respiratory methods, tremors and compression of the stomach and intestines, which also significantly reduces the amount of gastric juice and excitation of the mucous membrane.
4. By controlling the movements of the chest and abdomen, compressing the empty stomach, you eliminate the feeling of hunger.

Contraindications
1. Exercise is strictly prohibited for those with internal bleeding and those who undergo a recovery course after surgery( if the operation was performed within the last three months).
2. For people suffering from cardiovascular diseases or diseases of the digestive system, we recommend practicing the exercise for no more than 1 to 2 minutes.
3. If, after performing the exercise, the women violate the periods of menstruation( for example, begin earlier than usual) or they become abundant and proceed in a painful form, then either practice the exercise 1 - 3 minutes, or stop practice for a while.
4. Most people with different types of diseases not listed above can practice the exercise 8 - 9 minutes.
5. Not recommended for pregnant and lactating women.

FROG
Starting position: sitting on a chair of such height that the legs bend at the right angle of the knees, the feet are firmly on the floor, the knees are spread apart by the width of the shoulders. Women squeeze the left hand into a fist, grabbing it with the right( men on the contrary - the right fist clasps the left hand).Tilt forward the upper body, bend your head and lean your forehead against the fist from the side of your thumb. We need to relax the body, relieve tension, internally tune into a pleasant pastime and enjoyment.
Respiratory form: inhale through the nose, exhale through the mouth. At the inhalation, the stomach "swells," when exhaled, it falls down. The breast is still. It is because of the swelling belly and this exercise got its name - so does the breathing frog look like. After the inhalation, a non-intense delay of breathing of about 2 seconds is done. The rhythm of breathing is even and natural.
Qi Movement: Buddhist breathing, microcosmic orbit, the way of Water.
Number of repetitions: exercise in the period of intensive weight loss is performed 3 times a day, for 15 minutes. After finishing the workout, do not open your eyes immediately to avoid dizziness. Raise your head with your eyes closed, rub your palms one on top of the other 10 times, then "comb your head" several times with your fingers of both hands, wiping your hair back with your hands from your forehead, then open your eyes, hands clench your fists, lift them up, stretch, makedeep breath. After doing this exercise, the eyes will clear up, strength will be added.

Highlights of the
1. Maintain a natural and relaxed position.
2. Do not expand or compress the thorax, use only abdominal breathing.
3. Practice the exercise in a quiet place, before ventilating necessarily ventilate the room.
4. Practice the exercise 3 times a day for 15 minutes for each session.

Purpose and effect of
1. Improves blood circulation throughout the body, which significantly improves metabolism, and therefore helps to reduce weight.
2. Stimulates the capillary blood supply of the face, which has a beneficial effect on the skin condition and hair growth on the head, has a beneficial effect on the skin of the face.
3. Raising and lowering the diaphragm as a result of deep breathing massages the internal organs, facilitating the transfer of Qi energy and reducing or eliminating all the harmful consequences of the restrictions on the amount of food consumed while reducing weight.

Contraindications
1. Exercise is strictly prohibited for those with internal bleeding and those who undergo a recovery course after surgery( if the operation was performed within the last three months).
2. People who suffer from cardiovascular diseases or diseases of the digestive system, we recommend practicing the exercise for no more than 1 - 2 minutes.
3. If after the exercise, the periods of menstruation are broken for women( for example, begin earlier than usual) or if they become profuse and proceed in painful form, then either practice the exercise 1 - 3 minutes, or stop practice for a while.
4. Most people with different types of diseases not listed above can practice the exercise 8 - 9 minutes.
5. Not recommended for pregnant and lactating women.

LOTUS
Starting position: sitting on a chair, as in the previous exercise, or in the "sitting in Turkish" position. The palms fold in the bowl in front of the belly, the thumbs of the hands are closed with enough force to hold the sheet of paper( in women the left palm lies in the right hand, in men it's opposite).The back is straightened, the waist is tight, the body is relaxed, the chest is straightened, and the "smile of the Buddha" on the face.
The form of breathing: the actual work with breathing is divided in this exercise into 3 stages.
Stage 1 st. Breathing is deep, long, light, smooth and very natural. The chest and abdomen should not noticeably rise and fall. Beginners can listen to the sounds of breathing and gradually achieve silent breathing. You control the breath, adjust it. The duration of this stage is 5 minutes.
Stage 2-nd. Inhale naturally, not paying attention to the breath, do not control it. At exhalation completely to relax, to achieve breath soundless, deep, long, equal. It will also take about 5 minutes to complete this step.
Stage 3.Do not administer by inhalation or exhalation. Breathe naturally, not paying attention, how much breathing is deep and equal. At the same time, keep the feeling that there is breath, it is close, far away, it appears, then disappears. If there are strange thoughts, do not distract them, calm yourself, let thoughts float somewhere nearby, without disturbing your peace. It takes about 10 minutes to complete this step.
Qi Movement: microcosmic orbit, the path of Water.

Highlights of the
1. Maintain a natural and relaxed position.
2. Try to fully focus on the regulation of breathing.
3. As an option, perform the exercise sitting on a chair, but do not lean your back against the back of the chair.
4. Practice the exercise in a quiet place, before making sure to properly ventilate the room.
5. Exercise takes 20 minutes. Practice 3 times a day.
6. You can perform it either after the exercise "Frog" or as a separate exercise in the morning and evening before going to bed.
7. Those suffering from chronic diseases can perform the exercise "lotus" and longer - 20 to 50 minutes.

Purpose and effect of
1. Exercise is an excellent tool to combat fatigue, depression and stress.
2. Significantly improves metabolism and promotes the treatment of many chronic diseases.
3. Improves blood circulation and Qi energy, helps to effectively overcome the harmful effects of food intake limitations with weight reduction.
4. Evening practice mainly stimulates a genuine natural sleep, which means complete relaxation of the body for relaxation.

Contraindications
1. Exercise is strictly prohibited for those who have bleeding internal organs, and those who undergo a recovery course after surgery( if the operation was done within the last three months).
2. People who suffer from cardiovascular diseases or diseases of the digestive system, we recommend practicing the exercise for no more than 1 - 2 minutes.
3. If, after performing the exercise, the periods of menstruation are broken for women( for example, begin earlier than usual) or if they become profuse and proceed in painful form, you should either practice the exercise for 1-3 minutes, or stop practice for a while.
4. Most people with different types of diseases not listed above can practice the exercise 8 - 9 minutes.
5. Not recommended for pregnant and lactating women.

"Qigong is one of the precious legacies in the treasury of traditional Chinese medicine and the great heritage of Chinese medical literature. This is a health and restorative system with distinctive national features. Gymnastics Qigong is a completely unique system for training the body and mind through the cultivation of a "vital essence," vital energy and a vital spirit. "This is how Chinese authors define this concept.
Qigong can be defined as the art of training Qi( vital energy) and mind( mental consciousness).Chinese character "Qi" means breathing, and "Gun" - the process of careful work, in this case - the continuous regulation of breathing and the position of the body, control of which carries consciousness. To practice qigong is to train energy( Qi) and consciousness;consciousness in this case should direct the flow of Qi through a network of channels to stimulate and enhance the functional activity of internal organs and increase the reserves of Yang-Qi( internal energy).Managing energy flows helps to heal illnesses and maintain good health. Qigong practitioners can choose the type and type of gymnastics, taking into account the nature of their illness, age, physique and individual characteristics.
In the form of motion qigong is divided into static, dynamic and mixed.
Static qigong( jinguong, which can be translated as "static work") is characterized by sedentary, recumbent and standing poses, apparently static. In static qigong, all work takes place "inside" - breathing and thought work. At the same time, such methods as relaxation, calmness, concentration, proper breathing are used, emphasis is placed on the internal hardening of the body, hence the other name for the method is "inner work"( Neigong).However, being a method of training, he certainly does not do without any movements.
Dynamic qigong( donggun, or "dynamic work") uses the techniques of limb movement in conjunction with the work of consciousness and Qi, as well as self-massage and other techniques - for the purpose of training the internal organs, strengthening bones, muscles and skin. Since this kind of qigong involves movements that appear outwardly, it is also called "external work"( vaigun);because the exercises are carried out in conditions of concentration of attention and calm consciousness, this is the method of "motion at rest".In the process of practicing dynamic qigong, a person combines external work( with vessels, bones, muscles) and internal work with the Jing, the energy of Qi and the spirit of Shen.
Mixed qigong is a combination of static and dynamic qigong techniques. It requires from the practitioner "external dynamism and internal static", i.e."External movement and inner peace".
According to the degree of hardness, Qigong is divided into hard and soft. For example, breaking objects, holding very heavy objects - all this is hard qigong, and when a person can stand on two chicken eggs or empty match boxes, dance on glass shards barefoot, swing on paper tapes or external "Qi" treat illnesses - it's all mildqigong;he is more than rigid, develops mental faculties.
On the use of Qigong can be divided into a sedentary, standing and recumbent. You can also do qigong while running, walking.
By origin Qigong is Daoist, Buddhist, military, medical, etc.
The qigong system in modern China is given serious attention. Our compatriots who have visited China on business or to satisfy their own curiosity, talk about the general fascination with this system, describing how mass classes take place in city parks. According to statistics, currently in China, more than 60 million people are engaged in qigong, many on personal experience have seen its effectiveness and effectiveness.

Like any serious and effective remedy, Qigong has its side effects and ways to prevent them. If certain rules are observed, there will not be any difficulty in doing the exercises.
1. The mind must be free and relaxed, even in "mental making" you can not make an effort. For example, a beginner has a feeling of warmth in a certain part of the body, he tries to direct this heat along the "orbit" and mentally it is bright "to see", "to spend the Qi due to mental strength".But Qi is not a domestic cat that can be dragged by the collar.
In qigong, this "dragging" is seen as an excessive force that can cause disorders that are expressed in muscle cramps of the extremities. All exercises are performed without effort - the mind should be in a relaxed state.
2. It is necessary to control the senses and ignore the distracting factors of the environment. First of all, this means that during the practice of qigong you need to pay attention and look "inside yourself", not hearing the noise around. It is not simple. In addition, during the practice of qigong, especially with the right emotional state, pleasant sounds or smells can be felt - this is also a peculiar temptation, illusions that must be avoided, in case of their appearance, the occupation must be stopped, however pleasant the sensations are.
3. Avoid fatigue. When there are signs of fatigue, especially a weakening of attention, the exercise should be stopped, a good rest. In everyday life, a qigong practitioner should also avoid excessive fatigue, insults to other people who also take up a lot of energy, maintain a balance between work and rest, and, most importantly, be moderate in sexual relationships.
4. Do not ignore the natural factors. Hot weather or cold, drafts and dampness are inappropriate conditions for classes.
5. To practice qigong, choose a quiet place. If someone called you during class, stay calm and absorbed in yourself, you do not have to answer. Of course, do not be angry, otherwise there may be disturbances in the flow of life energy.
6. When practicing qigong in sitting position, the practitioner should firmly touch the ground with his feet, and not keep his legs in a semi-suspended state, regardless of whether he is sitting on a chair or on the edge of the bed. Otherwise, his feet will swell, his legs will swell, lumbago or even hallucinations may appear - the gate of energy on the feet( dots of ju-chuan) must( !) Receive energy from the earth.
7. If there is a lot of saliva during exercise, swallow it in three portions and mentally send it to the lower dantian. Do not spit and blow your nose to the ground - you symbolically insult the elements of the Earth!

Yoga is a phenomenon so ancient that it's hard to imagine who and when it came up and started to apply it in practice. It can not be said that the ideas of Yoga for several millennia have become widespread and generally accepted. As the experience of communication shows, in most modern people the opinion of Yoga is either too positive-enthusiastic, or extremely critical. The average position is occupied by those who declare that they simply do not know what Yoga is.
The term "Yoga", meaning "communication, unity, concentration, effort, restraint" in Sanskrit, occurs in texts that go back to the oral traditions of the 9th-8th centuries. BC.In the most general sense, Yoga is the theory and methodology of controlling the human psyche and psychophysiology in order to achieve higher mental states. In this case, the highest mental states are the state of religious enlightenment or spiritual ecstasy. In this sense, Yoga is an integral part of all philosophical and religious systems of ancient and medieval India, is seen in them as the most important means of realizing ethical and religious ideals, the highest of which is the complete liberation of man from the bondage of material existence.
It's incredibly difficult to comprehend the yoga world outlook to a few brief positions, but it was possible to the authors of the "Great Soviet Encyclopedia."In their opinion, the basic ideas of Yoga are:
• the parallelism of the microcosm( human psychophysiology) and the cosmic body of the Universe, meaning that any conscious aspirations of a person to reorganize themselves find a match in the play of cosmic forces;
• gradualness of mastering a person by self-change practice;
• the ability to control through the psyche of biological bodies and non-living objects;
• the potential availability and possibility of developing in any living being a special yogic force that can radically change the natural world order.
From these basic ideas follow the basic concepts and exercises of Yoga:
1. Submission of functions and body movements - pit( control of breathing, temperature, digestion, cardiovascular activity, etc.).
2. Fixed in a certain posture position of the body - asana.
3. The contemplation of a fixed( real or imaginable) object is ohavana.
4. The state of trance, characterized by a sharp change in mental and emotional state, is dhyana.
5. Equilibrium-concentrated state of the psyche, in which it acquires the properties of the irreversibility of mental processes - samadhi.
Based on the ideas and concepts of Yoga, a special system of anatomical and physiological concepts about the circulation of vital energy in the body( kundalini-shakti) developed.

Yogis distinguish four basic ways of breathing: upper respiration, medium breathing, lower breathing and full breathing of the yogis. And, in their opinion, only full breathing is correct. But - here's the paradox - they constantly do not recommend breathing this way.
Upper breath.
This method of breathing is known in the West as "clavicular breathing".This breathing, expanding the ribs, raises the clavicles and shoulders, while squeezing the intestines and pressing them against the diaphragm, which also strains in response, swelling.
Average breathing.
This breathing method is known in the West as "rib( or" intercostal ") breathing," and although not as bad as upper respiration, it is much lower in results than the complete breathing of the yogis. This type of breathing is also called "thoracic".
Lower Breath.
This is abdominal breathing. This form of breathing is much better than both described above, and in recent years some Western authors have praised it as "abdominal breathing," "deep breathing," "diaphragmatic breathing," etc. For yogis, this form of respiration is only part of the system knownthey are already many centuries and called them "full breath".
With lower breathing, the lungs have more freedom of movement, so they can absorb more air than it is possible with upper and middle respiration. The upper breath fills only the upper part of the lungs with air, the middle breath only the middle part and the upper part, and the lower middle and lower. Obviously, the method of breathing, which fills all the lungs with air, is preferable to any of these three, since it gives the lungs an opportunity to learn the greatest amount of prana from the air. The best of all kinds of breathing is the "full breathing of the yogis."
Full breath of yogis.
"Full breathing of yogis" unites the best sides of apical, thoracic and abdominal breathing and does not have their drawbacks. It sets in motion the entire respiratory apparatus of the lungs, makes full use of their capabilities, does not allow easy "zalenitsya", and blood - "stagnate."
One of the most important features of this method of breathing is that all the respiratory muscles are in action, while in other forms of respiration some of them do not participate in the work and as a result "lose shape".The diaphragm with this method of breathing is completely free, which allows it to fulfill its purpose and render the lungs the greatest help.

Mastering the Full Breath
The "Full Breath of Yogis" is the foundation of the yogi's teaching about breathing, and not just yogis.
This method must be mastered perfectly and impeccably: only in this case it is possible to obtain results from performing other exercises of yogic breathing. Those who have traveled along this path say that the results, which gives complete power over the breath, surpassed their expectations. No one who has mastered "complete breathing" voluntarily returns to the old way.
First of all, I must say that full breathing is not something artificial or unnatural. On the contrary, this is a direct return to nature. A healthy adult savage and a healthy child of civilized parents breathe that way, but a civilized person, accustomed to an abnormal mode of life, abnormal clothing, etc., loses normal breathing. In addition, "full breathing" does not mean that the lungs are filled with air as much as possible with each breath. You can inhale the optimal amount of air using the full breath method, but distribute this large or small amount of air correctly throughout the volume of the lungs. Full breathing is called complete because it completely includes all the departments of the lungs in "working with the air."In addition, there is no need to breathe full breath all day - two 10 to 15 minute sessions a day are enough. Plus, "supernumerary situations", when the body needs additional heat, - colds, fatigue, readiness for decisive actions, counteracting energy vampirism - i.e.when the body needs an urgent additional charge of thermal or gross physical energy.

Full breath technology
Stand up or sit up straight. Drawing in air through the nostrils, take a slow and calm breath, filling the air first of all with the lower part of the lungs. This is achieved by the movement of the diaphragm, which, gently lowering down, causes the front abdominal wall to move forward. When the stomach moves forward, continue inhaling, pushing and lifting the ribs and thereby increasing the volume of the chest. When this volume is exhausted, fill the upper part of the lungs with air, straightening the shoulders and raising the collarbone. At this stage, the air has filled the lungs enough, but that it penetrated "to the very edge", it is necessary, holding your breath, slightly tighten the stomach( especially its lower part).This will allow even more "inflate" the lungs, the technique also trains the elasticity of the alveoli.
At first glance, it seems that when inhaling, four consecutive movements alternate: the diaphragm's downward movement and the extension of the abdominal wall, the separation of the ribs, the tension of the collarbone and the drawing in of the abdomen are the inflation of the lungs. In fact, this is not so. We must strive to ensure that the "wave of inspiration" moves continuously, without breaking into separate phases, smoothly - just as the real wave moves. It is necessary to avoid "tremors" when inhaling and exhaling. The duration of inspiration in a healthy person at the stage of mastering the technique is 2 to 4 strokes of the pulse.
A few moments of delayed breathing( the same 2 - 4 strokes of the pulse) and, without lowering the diaphragm, we produce the same slow, smooth and silent exhalation. That's all the wisdom!
But this is only the first stage in which you develop the correct sequence of inclusion of inhalation of the respiratory muscles. Continue to perform the exercise - this skill will develop and deepen.
The purpose of developing and deepening the breathing skill in the first stages will be the formation of "equal phases" of respiration: 1: 1: 1: 1, i.е.equal duration of inspiration, expiration and time intervals between them.
Then there is a gradual decrease in the frequency of breathing, reducing the number of breaths-exhalations to 8-10 times per minute. At the same time, it is necessary to ensure that this rhythm of breathing does not cause any desire to convulsively "sip" the air, nor the sensation "I'll burst right now!".To regulate the breathing process, you need to choose the optimal amount of inspiration that you have to find for yourself by experience.
Further development of Pranayama will be based primarily on the proper development of the ability to hold your breath after inhaling and exhaling.

Warning
In the presence of chronic diseases of the cardiovascular and respiratory systems( hypertension, myocardial infarction, stroke, various types of respiratory insufficiency, etc.) the use of "full breathing" can seriously damage your health!
To resort to this method of breathing exercises, if you are sick, it is recommended ONLY after consulting a doctor!

Components of the art of breathing
The inhalation( puraka) is the absorption of cosmic energy necessary for the life of the organism. This is a deliberate action to turn consciousness into a receiving and distribution center that controls the flow of energy( prana).The inhalation and exhalation should not be forced and too fast, as this can damage the heart and brain.
Exhalation( rechaka) is the release of carbon dioxide and other wastes. This is the process by which the energy of the body connects with the energy of consciousness, merges with the soul and dissolves into cosmic energy. The warm and dry exhaust air is exhaled. Exhaling calms the brain. With the help of exhalation, the yogis suppress their ego and dissolve it in themselves. This is the path of self-denial. When you exhale, the chest should be held high, and your back straight, with the consciousness that at that time prana is distributed to vital centers( chakras).Exhalation should be calm and smooth.

Technique of inspiration( puraka):
1. Sit( or stand up) in any comfortable position, straighten your back, straighten your shoulders, relax( but not protrude) the stomach.
2. Lower your head. When you can relax the neck muscles, achieve elasticity and mobility of the cervical vertebrae, perform jalandhara bandha before breathing is delayed. Jalanhara-bandha( from "bandha" - capture) is a special technique of "holding" air. It is performed as follows: after the end of the inspiration and the full inflation of the lungs, the chin goes down and rests against the jugular notch. This position helps to hold the breath of the required duration.
3. Breathe in accordance with the "full breath" technique. Fill the lungs with a completely continuous inspiration, so that all the alveoli are saturated with prana. Do not lift your shoulders during inspiration!
4. Relax the muscles of the neck, put the tongue on the bottom of the mouth, without touching the teeth and palate, the eyelids are relaxed, the eyes are closed( do not screw up!), The look "gently" is directed towards the heart. The muscles of the face are completely relaxed.

Technique of exhalation( rechaka)
1. The body remains in the same position as in inspiration, i.e.you sit or stand straight, while maintaining the tension of the intercostal muscles and diaphragm.
2. Begin the exhalation, releasing the air first from the upper part of the lungs, without weakening the tension of the respiratory muscles. The exhalation is slow and smooth. Hands are not pressed against the body, but they are not divorced specially. Exhalation should be complete.
3. Remember that exhalation is the art of calming the brain.

The Art of Delayed Breathing
The art of delaying breathing is called kumbhaka. In Sanskrit this means "pot", which can be empty or full. There are two types of kumbhaka:
• between inhalation and exhalation;
• between exhalation and inspiration.
When the breath is delayed, our feelings also calm down, and the thought becomes silent. This state is the best way to start the path of knowing yourself. Breathing is a bridge between the body, feelings and thinking.
Kumbhaka is performed in two ways: sahita and kevala. When breathing is delayed specially - this is a sahita. Sahita kumbhaka - a pause in breathing - maybe:
• after full breath before exhalation( antara, or puraka kumbhaka);
• after full exhalation before inhalation( bahya, or rechaka kumbhaka).
Kevala means "by itself", "absolute".The kevala kumbhaka is a pause in the breath, not accompanied by a puraka or a reccha. Kevala introduces a person in the likeness of a trance, completely absorbed in joyful thoughts. Before this state, often there is a shiver in the body and a sense of fear, which takes possession of a person in anticipation of something unexpected. Gradually, this feeling passes, and the feeling of a pleasant half-forgotten comes to him. Kevala Kumbhaka is instinctive and intuitive. In this state, a person is completely immersed in the object of meditation and is isolated from the surrounding world, he experiences a feeling of joy and pacification. He is in harmony with Eternity.
Breathing can not be delayed by willpower. At the moment when a man holds his breath with effort, his eyes are irritated, his redness is observed, he suffocates, his whole body starts to pulsate - all this means that he has crossed the line of his possibilities and needs to reduce the load for some time, ie. Do not build up the delay time, or stop them altogether. The goal of kumbhaka is to put the breath under control, to learn how to consciously control it, which in turn will lead to control over speech, perception, a person will be able to free himself from negative emotions, hatred, greed, pride, envy, and become calm of the spirit.

Technique for holding breath after inhalation( hangar kumbhaka)
Only after fully mastering the technique of deep inspiration and exhalation can one begin to master the technique of holding breath after inhaling.
Only after mastering the delay in breathing after inhalation( antara kumbhaka), one can try to master the delay in breathing after exhalation( bahya kumbhaka).
First you need to learn how to equalize the length of inspiration and exhalation, then try to hold your breath for a few seconds after inhaling, taking a break after each delay. For example, three to four cycles of normal or deep breathing follow one delay. Gradually the intervals between the cycles of normal breathing and delay are reduced, and the time delay for breathing after inhalation gradually increases, but one should not exceed their physical abilities - the mastering of new skills must occur gradually.
Bandhi is an important element of kumbhaka practice. This component of breathing exercises is a kind of "valve" that distributes and energizes certain parts of the body and organs and prevents energy dissipation. After inhaling and delaying breathing, yoga is recommended to perform jalandhara bandhu and mula-bandhu. Mula-bandhu can begin to be performed after you are able to hold your breath for 15 seconds or more. In the beginning, the mula-bandhu must be performed at the end of the inspiration and held for the entire delayed breathing.
Mula-bandha is performed as follows: the muscles of the perineum( between the anus and the genital organs) strain on the respiratory arrest. The rectum and genitals are pulled upward( inwards).The lower part of the abdominal wall is pulled back-upward - towards the spine. Until the complete assimilation of this technique, the mula-bandha is initially performed only after holding the breath on inhalation.
When breathing is delayed after inhalation, the abdominal organs are drawn upward and inward, and the lumbar spine slightly bends forward. The body is straight, the chest is straightened, the limbs are relaxed.
At the end of the inspiration and at the beginning of the delay the person experiences a feeling of unity of the body, breathing and his "I", during this period there is no sense of time. This state should be maintained for the duration of the kumbhaka.

Respiratory retention technique after exhalation( Bahya kumbhaka)
The delay in breathing after exhalation is divided into two types: passive and dynamic. Passive is performed without uddiyana-bandhi. It is practiced to calm the nervous system, can be performed at any time, even after a meal. The dynamic is performed with the uds, which massages the organs of the abdominal cavity and heart well and prevents the dispersion of prana. First you need to learn to perform a passive delay, and then include in the complex exercises and uddiyana-bandhu.
Delay should be performed after expiration with a gradual progression and be sustained over the entire delay period. At the first time, it is recommended to perform 6 - 8 cycles of delay from a day to a day. You can, for example, perform 3 - 4 cycles of normal or deep breathing and one delay with a delay. Gradually, it is necessary to reduce the cycles of normal breathing and increase the delay period with a delay.
If the bahya kumbhaka with the udder causes a rush of blood to the face and the redness of the eye proteins, if microcloak appear on the proteins, if the pain or burning sensation in the eyes is painful, this means that the exercise is not performing correctly. In this case, the time spent in Bahia Kumbhaka should also be shortened.
The Oudziana-bandha is performed as follows: the abdominal wall is pulled backwards-upwards, pressing up the diaphragm and the organs of the abdominal cavity. Then there are two options for performing the technique: either a series of contractions-pull-ups are made on the respiratory hold, or the entire respiratory hold is held on the "retracted abdomen."
You can not do kumbhaka with your eyes open. If you have a sick heart or exercise pain in the chest or other malaise, the kumbhaka can not be performed.
After pranayama and kumbhaka you should relax in a "lying prone" position.

The above exercises of Qigong and Yoga allow you to reduce weight and put in order your bioenergetic aura, thereby improving metabolism, mood and vitality.

Yoga is not only a healing and spiritual practice, but also a way to a specific goal. The purpose of yoga is to achieve inner freedom, to elevate the spirit over the body and to merge with the world soul. The art of right breathing is understood in yoga as pranayama - control of prana, vital energy. Having mastered pranayama controls his psychological state, if necessary, it is easily disconnected from external influences, does not react to any stimuli, and is able to concentrate as much as possible on any real or imaginary object. Pranayama helps to develop memory, intuition, creative and even supernatural abilities( for example, clairvoyance).Ultimately, it contributes to the spiritual development of the individual. With the help of controlled breathing, some of the yogis know how to attain a special state of consciousness - samadhi. They say that to experience samadhi is the same as to get an opportunity to live in paradise during your lifetime.
The vast majority of people breath automatically. However, there are no "purely physical" exercises in pranayama. Everything should happen with the participation and under the control of consciousness. Each movement requires maximum concentration on the respiration process. If a European during breathing simply inhales air, then for a Hindu every breath is a "parcel of space".The idea of ​​universal energy must be kept in mind throughout the duration of the exercise. Over time, you will begin to feel the vibrations of prana in your body and feel the movement of blood through the vessels. The Yogi "with experience" senses and knows how to regulate the power of thought, even tissue respiration( the penetration of oxygen from the blood into the tissues).
One of the basic exercises of pranayama is full breathing, which beginners often misread. Full breathing does not mean maximum filling of the lungs with each breath. The volume of inhaled gases can be "average" - it is not the amount of air that is important, but how it will be distributed in the respiratory system. To air filled all the sections of the lungs, each of the muscles of the respiratory apparatus should be activated.
Special attention to yoga is given to the diaphragm, increasing its mobility with the help of special exercises. Why is it important to train the diaphragm? It is established that increasing its mobility by only 1 cm increases the vital capacity of the lungs to the right by 110, and to the left - by 90 ml. Regular training allows you to achieve mobility of the lower edge of the chest, and therefore, the diaphragm by 8 - 13 cm