Yoga is the discipline of fashion. Increasingly there are more athletes who choose it as a complement to their favorite sports due to its multiple benefits, and are many brokers choose yoga as a method to recover and to retrain the body to an effort by. Practice yoga on a regular basis allows us to have a strong, balanced and flexible musculature, but often the only yoga is seen as a series of physical postures.
Different postures massaging different bodies, but practice pranayama (breathing techniques and exercises) aid to concentration, free from stress and oxygenate the body, improve our immune system. During everyday life or in our training we are not accustomed to use all of the lung capacity that we have, practice pranayama helps us as runners to “train” also the respiratory system.
From my own experience, shortly after starting to practice yoga, the first improvement I experienced was actually in this aspect. It was able to maintain higher rates without my breathing rate is resintiese, or recover your breath before after train changes of pace. And thanks to simple exercises, without using gadgets that force the use of the lungs.
Cheeroutdoor.com lists a few postures that easy to perform, to supplement the practice of asanas, as which we shared in the first post of this series.
BEFORE YOU START…
To practice these techniques you must have an empty stomach, or at least they must have spent a couple of hours after your last meal. Position yourself sitting with legs crossed and your back straight. Only you must breathe through the nose, without excessively forcing the breath, and most often performing pranayama with their eyes closed, to improve concentration.
BREATHING DEEP OR FULL
This technique can be well sitting with your back straight or lying. It is for all the techniques of pranayama breathing “base” . To view the exercise well, imagine your lungs as if it were a balloon and divide it into three parts. Inflating a balloon, that expands the first part is the bottom, then the central area and finally the nozzle. To inspire seeks to first expand the abdominal area, then the area of the ribs, stretching the intercostal muscles and finally the ribcage, raising the chest. To breathe makes this series to the contrary: first low chest, closes the ribs and contract the abdomen.
The first few times you do this exercise mentally has a time to inspire and it to expire. As you go acquiring fluency, increases the expiration times, until you can do it twice as long as the inspiration.
This exercise “trained” muscles such as the diaphragm or intercostal muscles. Exercising them regularly you can avoid problems such as flatus or those punctures in the chest appearing to demand some effort from your body.
It is one of the few techniques that are performed by taking air through the mouth. Carried out in the same way as deep breathing, but the inspiration is performed through the mouth, pulling and rolling the tongue as if it were a tube. There are people who cannot realize this gesture by genetics. If this is your case, sucks in the air by placing the mouth as if you were to pronounce the vowel “u”. All air that possible is filling the lungs in the same order as in the complete breath and catch your breath all the time that you can be. Exhale the air through the nose. The effect of this exercise in the body is similar to the of the machines used in post-operative processes or the famous machine Power Breathe.
Following the same pattern as in the complete breath, with the thumb of the right hand gently close your right nostril and take air by the left. After this, the air closes your pit left and drives out in right fossa. Now take the air by the right Fossa and expel it from the left. This exercise is beneficial to prevent obstruction of the nostrils, especially when we are congested or feel shortness of breath.
I am sure that by practicing these three exercises, in a few weeks you will notice the improvement. I hope your opinions and comments.
see you soon!