Yogatherapy of the respiratory system. Struggling with a cold.
In the season of colds and acute respiratory diseases as it is impossible by the way come to the aid of yoga. Using a fairly simple but extremely effective set of exercises, repeated daily, can largely reduce or completely avoid diseases of the respiratory system.
What is the basis for the practice of yoga therapy respiratory system points to remember when performing each exercise?
First, the main task in the cold season, especially in the off-season (when the temperature outside is constantly changing, rains, strong wind blows, the house insufficiently heated) is improvement of immune and support the work of the lymphatic system. They are directly interconnected with the circulatory and respiratory systems, which allows to regulate each using a specific practice of yoga therapy.
It is important to understand that the driving force, and diseases, and speed of getting rid of it in the body is liquid. Blood, lymph, intercellular fluid, they are all responsible for the speed of response of the body to the virus and the effectiveness of the fight with him. To speed up the process and improve the quality of yoga therapy is successfully used prana-vyayama — short intensive series of exercises in which the respiratory rhythm in a special way associated with the movement. They will be our basic set of exercises.
Prana-vyayama — 1. Shown in chronic diseases of the respiratory and ENT system (bronchitis, asthma (certain review each case from an experienced teacher watching you), rhinitis, sinusitis, etc.). Exercise should be carefully monitored. Do not force the breath. First, practice the rhythm of work (the one where you can perform up to 20 reps within vyayama and keep an even rhythm of breathing), and then gradually increase it.
a) Stand with your feet hip distance apart, “tail” curled inside. Pull your arms up, straining the muscles from the middle of the back to the fingertips.
b) Take a deep breath in through your nose and exhale expand only the upper part of the body (waist, hips stable) to the left, opening with the force of arms. Follow maintaining tension in the arms and opening the chest.
c) With an inhalation, return to center and with a new breath, follow the movement in the other direction. Note: breathing is done only through the nose. The length of the inhalation equal to the length of exhalation. Respiratory rate is governed by the feeling of hyperventilation — it must occur no earlier than 10 to 12 repetitions of the 20 in prana-vyayama. If you have experienced sooner or sharply entered into it — gradually reduce your breathing rate, and restore the rhythm.
Prana-vyayama — 2. Recommended with stagnation in the bronchi and lungs, stimulates the cervical and axillary lymph nodes. Note: when the acute stage of respiratory diseases or the presence of benign/cancerous tumors in the organs of the chest, pre-consultation with a specialist. The number of repetitions in one cycle — 20 (in each direction).
a) Stand with your arms extended in front of him, “tail” removed inside. Straighten and pull down shoulders, tighten the muscles of the arms from the shoulder blades to the fingertips.
b) Inhale through the nose. Exhale through the nose heavily scrotitis to the left, lowering the right hand on the head of the left shoulder. Hold both the elbow parallel to the floor.
c) Go back to center with breath, and follow crociani right pomena the position of the hands. Remember that the respiratory rhythm is maintained throughout the cycle. The intensity varies based on your capabilities, however the rate is above the average should be present throughout the exercise.
Prana-vyaama – 3. Is used to revitalize the adrenal glands, ganglia lymphatic system and rtirovki cardiovascular system. Practice this prana-vijayamu with aboim attention to the exhaust side of the torso when bending to the side. Remember the muscle tension of the hands and maintaining a uniform intense respiratory rhythm of breathing only through the nose. Complete 20 repetitions in each direction.
a) Stand straight with arms stretched up, “tail” removed inside. Try not to pinch the trapezius muscles, pushing shoulders up to the ears.
b) Inhale through the nose and sidhom intense stretch, vleo-up-in diagonal, taking as a starting point muscle pulls groin. Softservices in this position until a sense of stability.
c) Exhale, return to starting position without losing muscle tension of the body. With a new breath perform a stretching in the other direction. Important: you do exactly the traction, not the slope, because the slope the force of gravity will be shifted down, which will lead to “break” the line of the body, and when the traction force is directed upwards, which will allow you to maintain muscular frame and achieve the desired result.
Follow this basic set of exercises every day, follow instructions to every exercise and enjoy a healthy autumn!