2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
In the gym or on the treadmill, it's not enough just to give your best. It is important to finish your workout correctly. One of the most effective methods is yoga breathing, or pranayama.
For quick muscle recovery, you just need to release tension. And in general, in order to calmly move on to other matters, you should cool down a little.
The classic cool down is stretching exercises. But if you want to deepen the degree of relaxation, then try yoga breathing exercises - pranayama.
Pranayama allows you to control the ratio of oxygen and carbon dioxide concentrations in the blood. Thanks to this parameter alone, it is possible to subtly influence the body, achieving the desired result.
For example, in the fall, when it's so easy to catch a cold, shortness of breath can take away the fun of running. To improve breathing will help anuloma-viloma - alternating breathing.
- With the thumb of your right hand, pinch the right nostril.
- Exhale slowly and inhale through the left nostril.
- Hold your breath for 2 seconds and pinch the left nostril with your ring finger.
- Exhale slowly and inhale through the right nostril.
- Hold your breath for 2 seconds and repeat the cycle 10–20 times.
- Exhale and inhale should be calm and soundless.
Anuloma-viloma improves breathing, helps to cleanse the blood from carbon dioxide and normalizes blood pressure.
If you feel too exhausted after a workout, it can help. kapalabhati - rapid breathing, including active exhalation and passive inhalation.
- Exhale vigorously, trying to press your stomach as close to your back as possible.
- Then relax your abdomen without effort, allowing air to fill your lungs (inhale).
- Repeat the cycle 10-15 times.
Kapalabhati strengthens the abdominal muscles and helps in the fight against excess weight by speeding up the metabolism.
Stuck on the same level and can't achieve great results? Breakthrough will help bhastrika.
- Inhale deeply, inflating your belly to the maximum.
- Then exhale forcibly, pulling your navel towards your spine.
- Repeat the cycle 10-15 times.
- Unlike kapalabhati, inhalation is performed with effort.
Bhastrika strengthens the abdominal muscles and lungs, promotes fat burning, increasing overall physical ability.
All exercises should be done in a comfortable, stable position that allows you to relax while straightening your back. The easiest way is to sit cross-legged on the floor. It is better to close your eyes. You need to breathe through your nose all the time.
Pranayama is a very powerful technique. It allows you to strongly influence the body. Therefore, introduce breathing exercises into your workout little by little, literally in several cycles, gradually increasing their number with regular practice.
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