If you go to the zoo or tune your TV to the Discovery channel, an observance of nature will show us that animals love relaxation and sleep. They often relax and get as much sleep as they want.
Rest and sleep are essential to recharge our nervous energy as our physical, emotional and mental balance depends on the quantity and quality of these vital necessities.
With the stress of our daily jobs, traffic while commuting to and from these jobs, schools, studies, parenting etc having a relaxation technique to fall back on will be indispensable for any and everyone.
Thanks to Yoga, such a technique is well within reach. It is known friends as the Corpse or Relaxation Pose.
It mostly involves lying motionless while applying a combination of deep square breathing and mental suggestions.
This following pose/exercise will show you how.
Technique:
-Lay motionless on your back with the arms and legs slightly extended.
-Start off by breathing deeply in counts of 5 that being in a ratio of 5:5:5
(inhalation-retention-exhalation)
-After a few minutes of this, begin to make what is defined as auto suggestions
to the limbs starting from the toes by mentally affirming that ?My toes are hereby relaxed, My feet are hereby relaxed? etc?working upwards to the head and internally through the internal organs.
-After several minutes of this, resume the deep square breathing for about 2-3 minutes.
-Next, begin to mentally chant this Yogic quote: ?I am that pure consciousness or self? (You may substitute this with a verse from the books of your religious faith for example: ?Those who wait upon God shall renew their strength? or any energizing quote for that matter like a simple ?I am being relaxed and energized at this moment??
-Continue mentally affirming this phrase for several minutes, then roll over to your right side and remain motionless while all the while maintaining the 5:5:5 breathing schedule for an additional minute.
-Finally, arise from the position.
Personally, I employ the use of a timed metronome or the steady tick of a nearby wall clock to keep time and sequence. Moreover, I often practice spurts of this technique during my yoga session and a full 15 minutes afterwards. At the office, I sometimes just sit back in the chair and apply the deep breathing and autosuggestions mostly with my eyes closed.
However, one truth remains, whenever one needs to relax, this simple Yogic technique does offer a safe and effective means of attaining this.
I always tell people: ?Hey if it is said God took a break on the 7th day after making the world, who are we as humans not to take time out to rest??
That said, empower yourself with the knowledge of this technique offered by Yoga whenever you need time to just relax.
Foras Aje is an independent health researcher and founder of Bodyhealthsoul.com For more Yoga tips and information on Yoga for beginners stop by his website today.
Showing posts with label Exhalation. Show all posts
Showing posts with label Exhalation. Show all posts
March 1, 2009
February 25, 2009
Kapalbhati Pranayama (Cleansing Breathing Exercise) Step by Step and Shining Face
Kapal in Sanskrit means FOREHEAD, and Bhati in Sanskrit means SHINING. Practicing Kapalbhati on regular basis leads to shining face with inner radiance. Kapalbhati is highly energizing abdominal breathing exercise.
What we do in Kapalbhati Pranayama
In Kapalabhati we do quick exhalation and natural inhalation. Normally exhalation takes one fourth of the time of inhalation. Quick exhalation and natural inhalation follow each other.
How to do Kapalbhati Pranayama
Step 1) Sit in comfortable crossed leg position with Back straight. Hands resting on knees in either chin or gyana mudra. Face to be relaxed.
Step 2) Inhale deeply through both nostril, expanding abdomen and exhale with the forceful contraction of abdominal muscles. (Pull the abdomen in by quickly contracting the abdominal muscles and exhale through the nose). The air is pushed out of lungs by contraction of
the diaphragm.
Step 3) After exhalation again inhalation but inhalation should not involve any effort. To inhale just relax and the lungs will automatically expand and filled with air.
One can begin with 15 respiration. After completing 15 quick exhalation and natural inhalation , inhale and exhale deeply. This is one round.One can start the practice of Kapalbhati pranayama with 3 such rounds for practice.
Benefits of Kapalabhati
1) Kapalabhati cleanses the lungs and entire respiratory system.
2) The blood is purified and body gets an increased supply of oxygen to all cells.
3) Digestion is improved.
4) Abdominal muscles are strengthened.
5) Prepare the mind for meditation.
6) Energise the mind for mental work.
Precautions:
Kapalbhati should not be practice by those
a) Suffering from heart disease
b) High blood pressure
c) Hernia
d) Should never be practiced when an asthmatic attack is in progress.
e) If pain or dizziness is experienced ,it is preferable to stop the practice till the sensation has passed. Practiced can be restarted with less force.
f) Quick exhalation should be comfortable to oneself. i.e. quick exhalation should not be too forceful.
Common Mistake:
1) Abdomen is contracted while inhaling.
2) Shoulders are contracted to push the air out when exhaling.
3) Back and shoulders move during exercise.
Point to Note:
a) Exercise should not be done if you are feeling uncomfortable at any time during the exercise.
b) Rapid breathing used in this technique should be from the abdomen and not from the chest.
c) Kapalbhati should be practice on an empty stomach only.
d) Kapalbhati should be practiced after the asanas and Relaxation (atleast 10 minutes) and before meditation
e) Chest should not move very much.
(f) It is always good and advisable that this exercise should be learned under supervision of yoga teacher after discussion with him about your health.
Mr Subodh Gupta,is consultant with NIE The Times of India group (India’s largest Media Group).He has been Interviewed by various TV channel channels in India and London. Mr Gupta has organized more than 500 workshops on Yoga and Stress Management.
Please click here for reaching to Subodh Gupta website Subodh Gupta webSite
and for blog Subodh Gupta blog
What we do in Kapalbhati Pranayama
In Kapalabhati we do quick exhalation and natural inhalation. Normally exhalation takes one fourth of the time of inhalation. Quick exhalation and natural inhalation follow each other.
How to do Kapalbhati Pranayama
Step 1) Sit in comfortable crossed leg position with Back straight. Hands resting on knees in either chin or gyana mudra. Face to be relaxed.
Step 2) Inhale deeply through both nostril, expanding abdomen and exhale with the forceful contraction of abdominal muscles. (Pull the abdomen in by quickly contracting the abdominal muscles and exhale through the nose). The air is pushed out of lungs by contraction of
the diaphragm.
Step 3) After exhalation again inhalation but inhalation should not involve any effort. To inhale just relax and the lungs will automatically expand and filled with air.
One can begin with 15 respiration. After completing 15 quick exhalation and natural inhalation , inhale and exhale deeply. This is one round.One can start the practice of Kapalbhati pranayama with 3 such rounds for practice.
Benefits of Kapalabhati
1) Kapalabhati cleanses the lungs and entire respiratory system.
2) The blood is purified and body gets an increased supply of oxygen to all cells.
3) Digestion is improved.
4) Abdominal muscles are strengthened.
5) Prepare the mind for meditation.
6) Energise the mind for mental work.
Precautions:
Kapalbhati should not be practice by those
a) Suffering from heart disease
b) High blood pressure
c) Hernia
d) Should never be practiced when an asthmatic attack is in progress.
e) If pain or dizziness is experienced ,it is preferable to stop the practice till the sensation has passed. Practiced can be restarted with less force.
f) Quick exhalation should be comfortable to oneself. i.e. quick exhalation should not be too forceful.
Common Mistake:
1) Abdomen is contracted while inhaling.
2) Shoulders are contracted to push the air out when exhaling.
3) Back and shoulders move during exercise.
Point to Note:
a) Exercise should not be done if you are feeling uncomfortable at any time during the exercise.
b) Rapid breathing used in this technique should be from the abdomen and not from the chest.
c) Kapalbhati should be practice on an empty stomach only.
d) Kapalbhati should be practiced after the asanas and Relaxation (atleast 10 minutes) and before meditation
e) Chest should not move very much.
(f) It is always good and advisable that this exercise should be learned under supervision of yoga teacher after discussion with him about your health.
Mr Subodh Gupta,is consultant with NIE The Times of India group (India’s largest Media Group).He has been Interviewed by various TV channel channels in India and London. Mr Gupta has organized more than 500 workshops on Yoga and Stress Management.
Please click here for reaching to Subodh Gupta website Subodh Gupta webSite
and for blog Subodh Gupta blog
February 23, 2009
Yoga and The Breath
Your yoga practice and the way you breathe are intertwined. You won?t fully experience the benefits of yoga without first learning how to breathe properly.
Different types of yoga practice call for different types of breathing, so it is important to note from the beginning that there is no one right way to breathe in yoga. If, in your yoga practice, your goal is total relaxation then your breathing should reflect that. This means long deep breaths meant to slow your heart rate and allow you to fully relax into the yoga pose. Here are a few tips:
* The diaphragm is where the breath originates in yoga and in everyday life. When you breathe in, your stomach puffs slightly because your diaphragm is filling with air. When you breathe out, your stomach flattens as your diaphragm empties itself of air. When you breathe, be sure that your stomach is moving, that you aren?t restricting this movement in any way.
* It?s important to relax every muscle in your chest, your face, your neck, your shoulders ? even your jaw ? in order to benefit from a relaxing breath in yoga. One way to do this is to clench the body part in question and then let go entirely. You may not even realize that your muscles are locked until you try to contract them.
* Keep your breaths smooth and easy during your yoga practice. Everyone breathes at their own natural rate, but becoming conscious of your breath does not mean controlling it in any way. Notice your breath and relax into your own natural rhythm.
* Breathing faster, in and out, is a natural reaction to stress or excitement. It stands to reason then, that relaxing breath in yoga should accentuate the exhalation. Breathe in naturally and make sure that your exhalation is longer than your inhalation and fully empty your diaphragm and lungs of air.
* Pausing between breaths will allow you to relax even further in yoga. No need to rush through your relaxation.
* When you breathe, feel the oxygen in the lungs and visualize it reaching every extremity, every toe and finger. Let your whole body enjoy the relaxing breath in your yoga practice.
When you learn how to breathe, you will find that it comes naturally in your yoga practice and in time, will continue in your everyday life.
About the author: Stephen Kreutzer is a freelance publisher based in Cupertino, California. He publishes articles and reports in various ezines and provides yoga tips on 123-Yoga.com.
Different types of yoga practice call for different types of breathing, so it is important to note from the beginning that there is no one right way to breathe in yoga. If, in your yoga practice, your goal is total relaxation then your breathing should reflect that. This means long deep breaths meant to slow your heart rate and allow you to fully relax into the yoga pose. Here are a few tips:
* The diaphragm is where the breath originates in yoga and in everyday life. When you breathe in, your stomach puffs slightly because your diaphragm is filling with air. When you breathe out, your stomach flattens as your diaphragm empties itself of air. When you breathe, be sure that your stomach is moving, that you aren?t restricting this movement in any way.
* It?s important to relax every muscle in your chest, your face, your neck, your shoulders ? even your jaw ? in order to benefit from a relaxing breath in yoga. One way to do this is to clench the body part in question and then let go entirely. You may not even realize that your muscles are locked until you try to contract them.
* Keep your breaths smooth and easy during your yoga practice. Everyone breathes at their own natural rate, but becoming conscious of your breath does not mean controlling it in any way. Notice your breath and relax into your own natural rhythm.
* Breathing faster, in and out, is a natural reaction to stress or excitement. It stands to reason then, that relaxing breath in yoga should accentuate the exhalation. Breathe in naturally and make sure that your exhalation is longer than your inhalation and fully empty your diaphragm and lungs of air.
* Pausing between breaths will allow you to relax even further in yoga. No need to rush through your relaxation.
* When you breathe, feel the oxygen in the lungs and visualize it reaching every extremity, every toe and finger. Let your whole body enjoy the relaxing breath in your yoga practice.
When you learn how to breathe, you will find that it comes naturally in your yoga practice and in time, will continue in your everyday life.
About the author: Stephen Kreutzer is a freelance publisher based in Cupertino, California. He publishes articles and reports in various ezines and provides yoga tips on 123-Yoga.com.
Karmic Yoga and the Breath
During ancient times, even before Abraham, there were a set of priests who worshipped the God Yahweh. It was said that Abraham was baptized and initiated in the order by one of the priests who already resided in the land of Canaan. When we begin to look deeply at the idea of God that this priesthood put forward, it is easy to see that this priesthood was a group of people steeped in the mystic tradition.
The name Yahweh is very interesting and powerful. Many Jewish people would not mention the name, because it was too sacred. It was said to be unmentionable. One reason, however, that others think it is unmentionable is because one is incapable of hollering the name or even saying it loudly. If you will do a little experiment with me you will see why. Here is the experiment.
Curve your tongue just a bit and move it close to the pallet of your mouth so that you can hear a soft hiss each time you exhale. With each exhalation listen to the sound of the breath as it leaves the body. You will find that it is constant and strong going out and then, just before you are ready to inhale again and the diaphragm is resetting itself, it changes. The breath sounds like the name of the God. Is it any wonder that the name of the God couldn?t be spoken? Is it any wonder that the name is translated in two ways?
One translation is the verb of being?that which is, which was, and which will be. Another is that which creates. It is also interesting that the word spirit in almost every religion, can be translated as wind, or breath. When we look at this and think about the idea in Genesis where it says that God breathed his breath into the man made of the earth and he became a living soul, it can take us to an even deeper realization: The breath that exists in every person, or the spirit that exists in every person, is that little creative part of God in all of us.
As we inhale and exhale we are saying the name of God over and over again in our daily lives. When we cease to call the name of God life in the body ceases. Thus comes the importance of breathing and seeking the divine.
One of the first thing a meditation teacher will tell you, usually, is to concentrate on the breath when you are first beginning. The amount of breath taken in or pushed out is what makes the meditation work. The amount of the spirit taken in makes the meditation work, in other words.
As we breath we breath in oxygen. We breath in sub atomic particles and molecules that repair, or recreate, the damaged parts of the body. As we exhale carbon dioxide and the parts of the body that have been discarded along with toxins and poisons are carried out of the body. We are being recreated using the parts of other people, plants, animals and the other. This is done by the creative power of what many of us call God, or spirit.
Next time you meditate, or breath deeply, or chant, be sure to pay attention, realizing just how important every breath is, because it is the name and essence, in action, of God. And when you meditate you may just be able to try to find the secret name of God. Perhaps the secret name of God can be found in the silence of inhalation.
John Gilmore is a writer, martial artists, healer and Four Minute Chi-Kung Seminary leader. For more information on this topic read On Being Love?s Warrior: A Warrior?s Manual on Becoming the Compassionate Warrior Within, by Kendall Ronin (Free ebook copies are available for a limited time), visit http://www.dswellness.com, or explore some of the writings of Matthew Fox or Brian Swimme.
The name Yahweh is very interesting and powerful. Many Jewish people would not mention the name, because it was too sacred. It was said to be unmentionable. One reason, however, that others think it is unmentionable is because one is incapable of hollering the name or even saying it loudly. If you will do a little experiment with me you will see why. Here is the experiment.
Curve your tongue just a bit and move it close to the pallet of your mouth so that you can hear a soft hiss each time you exhale. With each exhalation listen to the sound of the breath as it leaves the body. You will find that it is constant and strong going out and then, just before you are ready to inhale again and the diaphragm is resetting itself, it changes. The breath sounds like the name of the God. Is it any wonder that the name of the God couldn?t be spoken? Is it any wonder that the name is translated in two ways?
One translation is the verb of being?that which is, which was, and which will be. Another is that which creates. It is also interesting that the word spirit in almost every religion, can be translated as wind, or breath. When we look at this and think about the idea in Genesis where it says that God breathed his breath into the man made of the earth and he became a living soul, it can take us to an even deeper realization: The breath that exists in every person, or the spirit that exists in every person, is that little creative part of God in all of us.
As we inhale and exhale we are saying the name of God over and over again in our daily lives. When we cease to call the name of God life in the body ceases. Thus comes the importance of breathing and seeking the divine.
One of the first thing a meditation teacher will tell you, usually, is to concentrate on the breath when you are first beginning. The amount of breath taken in or pushed out is what makes the meditation work. The amount of the spirit taken in makes the meditation work, in other words.
As we breath we breath in oxygen. We breath in sub atomic particles and molecules that repair, or recreate, the damaged parts of the body. As we exhale carbon dioxide and the parts of the body that have been discarded along with toxins and poisons are carried out of the body. We are being recreated using the parts of other people, plants, animals and the other. This is done by the creative power of what many of us call God, or spirit.
Next time you meditate, or breath deeply, or chant, be sure to pay attention, realizing just how important every breath is, because it is the name and essence, in action, of God. And when you meditate you may just be able to try to find the secret name of God. Perhaps the secret name of God can be found in the silence of inhalation.
John Gilmore is a writer, martial artists, healer and Four Minute Chi-Kung Seminary leader. For more information on this topic read On Being Love?s Warrior: A Warrior?s Manual on Becoming the Compassionate Warrior Within, by Kendall Ronin (Free ebook copies are available for a limited time), visit http://www.dswellness.com, or explore some of the writings of Matthew Fox or Brian Swimme.
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