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Learn Breathing-
the yoga way
With the ever-increasing incidence of lifestyle diseases like
cardio-vascular and nervous system disorders, the time has come for us to
address this ourselves, fair and square WITHOUT external dependence.
Did you know that reprogramming your natural breathing technique would not
only help in preventing these problems but also help in the "reversal" of
several such harmful conditions?
Yes, it's not only
possible but proven too. In fact leading cardiac experts are advocating
the benefits of "correct" breathing to their patients.
Surprising as it is, almost none of us use the full capacity of our
respiratory organs. This is aggravated by our sedentary lifestyles and
leads to several complications popularly called - lifestyle disorders.
The first question that comes to mind is – "How can I alter my natural
breathing process?" Well, astonishing as it may seem, it's true. By
training our body to breathe in a particular fashion, we re-program our
involuntary system to adopt this new way of breathing.
This breathing technique is called the "Full Yogic breath" or simply Yoga
breathing.
Without wasting time, I'll plunge right away into the technique followed
by its overwhelming benefits.
First, lie down on your back, relaxed, with hands and legs outstretched
and eyes looking up at the roof. Gently close your eyes and relax.
Step 1: Abdominal breathing
Observe your natural breath. You will notice that as you inhale the
abdomen rises and then falls with exhalation. Watch this for a few moments
to check this flow. Now begin to deepen, lengthen and extend that
movement. That is, while inhaling, let the abdomen rise to its limit and
at exhalation let it fall completely. Keep the chest still during this
entire process -only move the abdomen. Continue this for 20 breaths and
then rest.
Step 2: Thoracic (chest) breathing
Again observe your normal breath, this time focusing your attention on the
chest. You will notice the chest moving slightly up at inhalation and down
with exhalation. Again observe this pattern for a few moments. Now again,
begin to deepen, lengthen and extend that movement. This time, on
inhalation expand and lift the rib cage, filling the lungs completely.
Then on exhalation, let the lungs collapse fully, sinking to the limits.
In this step, keep the abdomen still, moving only the chest. Do this for
20 breath cycles and then stop
Step 3: Full Yogic breathing
This combines the above 2 steps in the following way:
First inhale by filling the abdomen and then CONTINUE inhaling as you
expand and fill the chest. Then exhale first from the chest as it empties
and falls and then CONTINUE exhaling from the abdomen as it draws inwards
completely. This is one round of the full yogic breath. Repeat this for 20
rounds.
Remember the pattern: Inhaling - abdomen then chest; Exhaling- chest then
abdomen.
GOLDEN RULE: All of the above steps should be done WITHOUT strain.
The natural tendency is to heave with effort. The right way is to make it
smooth and effortless. Go slow and easy.
Initially you will experience unevenness or bumps in this breathing
process- as if there are 4 separate parts to the full yogic breath. This
is natural considering the years we have spent breathing improperly.
Instead, try to picture this breath as a continuous wave like pattern- as
if the breath moves up from the navel to the throat with every inhalation
and then, down from the throat to the navel with each exhalation. It may
take a few weeks of practice to perfect a "SMOOTH flowing pattern with
MINIMUM effort and with MAXIMUM capacity."
This is the desired effect!! Over time, the yoga way of breathing will
come naturally to you.
And now for the all-important benefits:
The full yogic breath is the basic building block of the powerful yoga
breathing techniques, also called 'Pranayama' in Sanskrit, which are known
for their multifarious benefits.
But the tangible benefits of the full yogic breath are that it:
Releases acute and chronic muscular tensions around the heart and
digestive organs.
Helps sufferers of respiratory illnesses such as asthma and emphysema to
overcome the fear of shortness of breath. It actually increases lung
capacity.
Encourages proper nervous stimulus to the cardio-vascular system
Dramatically reduces emotional and nervous anxiety
Improves detoxification through increased exchange of carbon dioxide and
oxygen
Amplifies the auto immune system by increased distribution of energy to
the endocrine system
Calms the mind and integrates the mental / physical balance.
And the real icing is that it contributes to both vitality and relaxation
through this single practice.
With such powerful all-round benefits, do you really need to be
“motivated” to get going?
Go ahead, and take charge of your life like never before.
All the best,
Arun Goel
Courtesy: Health and Yoga - find natural solutions for complete health and
detoxification. Discover health and beauty... Naturally!!
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