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Mixed-up emotions and stretched nerves are ended by relaxing the mind.
Frayed nerves and wayward emotions, by calming the mind and quench the thirst.
The combination of breathing and movement then the one which calms the mind and at the same time quenches thirst are the two simple exercises that i will show to you The L Balance Stretch is first and got its name cause you look like the letter L when you do it.
Stand with your feet together, your hands resting at your sides and your back straight.Bring your arms up over your head, lace the fingers of your two hands together, rotate your hands till your palms are facing up and do this while taking deep breaths.
Stay stretched with your arms to the sky while you continue to breathe in.
Stop your breath for just a moment and then with a long slow exhale carefully bend at the knees and bring the back of your thighs down to meet your calves. Remain in this position with your arms stretched high above your head until you have finished inhaling.
After you finish your inhalation, you'll experience a natural pause, during which you'll come to a standing position and then lower your hands to your sides.
When you can perform this exercise try a slightly more difficult version which requires you to hold the breath throughout the movement, thus: Stand erect, inhale deeply while raising your hands above your head with the fingers laced as before.
When you have completed your inhalation hold your breath and bend your knees as before with your arms above your head.
Hold your breath and remain in that position to the extent possible. When you feel the urge to exhale you should do so, while simultaneously rising to a standing position. Repeat as many as six times, depending upon the amount of time you have.
This technique may sound complicated and challanging because it involves taking deep inhalations and retaining them with calm control of your mind and body iin order to retain your physical and emotional balance.
Lastly, this is an easy exercise which simulates the breathing patterns of the snake. When you feel your mind and body becoming overwhelmned, you can use Sitali, a technique that helps keep the body and mind cool and calm. Protrude your tongue from your lips and fold it together to form a tube. Take a long, deep breath through this 'tube' while making a sucking noise. Hold your breath as long as possible, then breathe out through your nostrils, you should practise SITALI as often as twenty times per day. Combined with the other breathing exercises in this chapter the result will be a calmer, happier, and more peaceful you.
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You can control the tensions via respiration.
The battle against those tensions of yours by controlling your respiration.
Previously I have discussed physical relaxation, yawning and stretching, and if you have been practising the exercises I described they will have gone a long way towards the breaking up of tension. Let's move on now. Your next task is to learn how to develop and control your respiration. Yoga breathing, at its best, employs five ideas:
Using your lungs to their whole capacity. Retention of the breath. Cleansing of the lungs and bronchial passages.
Breathing and slow stretching.
Alternate breathing, or breathing through one nostril at a time. It is called "Sun and Moon" breathing.
We will cover all five principles of Yoga breathing.
Firstly, then, practise the Yoga Complete Breath as often as you can and always remember that the depth and quality of your breathing is far more important than the number of breaths you take.
It is recommended that you begin your Pranayama or breathing exercises with a couple of full breaths in order to clean out your lungs and to get ready for the other breathing exercises, all of which are fundamentally variants of the Complete Breath. You may practise the Complete Breath in a range of positions according to taste: you can do it either standing up straight, sitting on a hard chair while holding your hands in your lap, lying on the floor, or sitting on it with a straight back.
Retention of the Breath
This should not be attempted until you are able to perform the Complete Breath at least half a dozen times in succession without experiencing any unpleasant dizziness or fainting. Then proceed as follows. Breath in deeply and hold the breath for a couple of seconds before exhaling. For initial a moment is sufficient, but steadily increase the time of withhold till you are able to do it for many seconds with no trouble and application of extra effort. Take it easy and feel into your lungs. Do not try to force them to do something that they are clearly trying to tell you is uncomfortable. Remember that correct Yoga breathing is based on the body's natural impulses. At the end of every exhalation there is a natural pause with the lungs completely empty. At first you must obey this natural impulse and breathe in when you feel the need to, but gradually extend this pause for a second longer, and then yet another second, but do not force the pace.
This gradual extension of the pause will make the ensuing inhalation that much more full and deep. Practise retention of the breath until you can perform it to your satisfaction but I repeat s-l-o-w is the word for Yoga breathing, slow and rhythmic. The word hurry has no place what so ever. |
The battle against those tensions of yours by controlling your respiration.
You can control the tensions via respiration.
I have already discussed relaxation, yawning and stretching and if you have done the exercises I stated earlier you should notice improvements in tension relief. Let us now go a step farther. The next thing you need to do is learn to control your breathing. Yoga breathing, at its best, employs five ideas:
Using your lungs to their whole capacity. Retention of the breath. Cleansing of the lungs and bronchial passages.
Breath slowly and then start stretching.
Alternate breathing, or breathing through one nostril at a time. It is called "Sun and Moon" breathing.
We will discuss the five different fundamentals underlying Yoga breathing techniques.
Firstly, then, practise the Yoga Complete Breath as often as you can and always remember that the depth and quality of your breathing is far more important than the number of breaths you take.
It is a good idea to start your Pranayama or breathing exercises by taking a few full breaths to cleanse your lungs and prepare yourself for the other breathing exercises, all of which are basically variations of the Complete Breath. Practise the Complete Breath in any position you prefer, either lying down, sitting on the floor with your spine straight, sitting on a hard chair with your hands in your lap, or standing up straight.
Retention of the Breath
This should not be attempted until you are able to perform the Complete Breath at least half a dozen times in succession without experiencing any unpleasant dizziness or fainting. Then proceed as follows. Breath in deeply and hold the breath for a couple of seconds before exhaling. One second is enough at first, but gradually extend this period of retention until you can hold your breath for several seconds without discomfort and without employing any force. Take it easy and feel into your lungs. Do not try to force them to do something that they are clearly trying to tell you is uncomfortable. Remember that correct Yoga breathing is based on the body's natural impulses. When you are breathing out, you will have an automatic pause while your lungs gets all the air out. At first you must obey this natural impulse and breathe in when you feel the need to, but gradually extend this pause for a second longer, and then yet another second, but do not force the pace.
The following deep breath is more full and deep because the pause is gradually becoming extended. Practise retention of the breath until you can perform it to your satisfaction but I repeat s-l-o-w is the word for Yoga breathing, slow and rhythmic. You should never practice this in a hurry. |
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What methods do people use to deal with emotional stress and tension?
You are not alone, you who are tense, nervous, worried, unable to relax even in bed. When you get all tied up in knots, you can feel like you're losing your mind. And you take relaxation pills, pep pills, tranquillizers, anything to give you a 'lift' And then wonder at the resulting unpleasant side effects.
Can Yoga help? Clearly, without question, it can do that.
Yoga doesn't like drugs and you know, your body does not either so if the so-called orthodox methods have failed to establish an easing of tension in your overworked body and over-worried mind then why not try Yoga's way? Yoga is proven to be effective when medicine no longer works. Proper breathing is intrinsically linked with relaxation, with the emotions, with the health of the body itself. The thoughts are reflections of the breathing habits and so if the breathing is faulty then the mind cannot but be affected.
Through your daily experiences, you can confirm this to be true. When you are watching television, absorbed in a book, or listening to an interesting talk on your radio. Your breathing processes become slow. Your breathing will become irreglar when you are mad, upset, or sad. When you are frightened you gasp and hold your breath, and when you are bored you open your mouth and yawn.
All the exercises formulated by the Yogis of ancient times that have a connection with the respiratory tract are based on a close observation of the body's natural impulses. Most people neglect this bodily function so much that they barely inhale enough oxygen to maintain living.
To clear your mind of worries learn to breathe correctly since mind and breathe are intertwined. When you are at peace your breath is slow and even so if you reverse the process and learn to breathe slowly and deeply your mind will follow suit. You cannot be worried and upset if you are breathing in a calm and controlled manner, nor can you be calm if your breath is coming in hurried jerks.
So first things first.
I want you to try the Yoga COMPLETE BREATH which employs the lower, middle and upper lung. To be a successful at the COMPLETE BREATH in yoga, your breathing needs to use three body areas-diaphragmatic, inter costa, and clavicular in one quick inhalation. You should take it easy if you are a beginner.
Lie flat on a solid surface like the floor, without pillows, and rest your hands over your diaphragm. Remember to wear nothing tight around your waist or chest, and women should always loosen the bra before doing any Yoga breathing exercise.
The Complete Breath Slowly exhale as completely as you can. Very slowly inhale through the mouth, drawing in the air evenly and without sudden jerks. With your hands placed lightly over your diaphragm you will find that this is the first area to expand.
As your inhalation progresses you will feel a very slight retraction of your lower abdomen. When you are taking a breath in you will notice your shoulders rise, and your lungs expand. Use little exertion and breathe through your mouth slowly. Contract the abdomen as you complete your exhalation to expel as much air as possible. Once you finish your first Complete Breath, stay quiet for a several moments. Do not try to sit upright for a bit of time or you can feel minor faintness or wooziness because of hyperventilation produced by an unexpected, too much, and unfamiliar inhale of oxygen.
If you get dizzy from the breathing, relax, it just means you needed to do it and it will pass.
Go carefully at first with this exercise and soon you will be able to perform it with no unpleasant side effects. When you reach this stage you can perform the exercise sitting up straight with your head level and your hands in your lap, or even standing erect with your hands at your sides. Always, of course, practise Yoga breathing exercises before an open window and if at all possible, in the open air. For the first few days do not take more than two Yoga Complete Breaths a day, but gradually increase the number ad lib up to sixty full breaths a day. This should be a slow process and you should not attempt the full quota of sixty a day straight away. At first, be content to take just a few at a time.
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Tension and emotional stress, deal with it?
You are not alone, you who are tense, nervous, worried, unable to relax even in bed. You seem to be tied up in knots and you sometimes feel at your screaming wits' end. And you use lessening tablets, energy tablets, tranquillizers, something to push you, and then surprise at the consequential horrible side effects.
Could Yoga be the answer? Clearly, without question, it can do that.
Neither Yoga allows drugs nor does your body, therefore if we are fed up of conventional medication to relax your fatigued body and mind, why not attempt Yoga? Yoga is proven to be effective when medicine no longer works. Breathing properly is relaxing and good for the mind as well as the body. Your thoughts mirror your breathing style, and as such, your mind will be affected if your breathing is off balance.
Through your daily experiences, you can confirm this to be true. When you are absorbed in a book, watching television, or listening to an interesting talk on the radio. Your breathing processes become slow. When your mind is afflicted by anger, or sorrow, the breath becomes irregular and choppy. If you are scared you breathe and seize your breath, and if you are uninterested you yawn.
All the exercises formulated by the Yogis of ancient times that have a connection with the respiratory tract are based on a close observation of the body's natural impulses. Most people neglect this bodily function so much that they barely inhale enough oxygen to maintain living.
To clear your mind of worries learn to breathe correctly since mind and breathe are intertwined. When you are at peace your breath is slow and even so if you reverse the process and learn to breathe slowly and deeply your mind will follow suit. If you are breathing in a calm and controlled manner,you can't be worried and upset,and if your breath is coming out in hurried jerks you can't remain calm.
So first things first.
I want you to try the Yoga COMPLETE BREATH which employs the lower, middle and upper lung. To be a successful at the COMPLETE BREATH in yoga, your breathing needs to use three body areas-diaphragmatic, inter costa, and clavicular in one quick inhalation. You should take it easy if you are a beginner.
Lie down flat on the floor, no pillows, and place your hands lightly over your diaphragm. When you are practicing yoga always remenber to wear loose clothing, and females need to loosen their bras.
The technique " Complete Breath Slowly" involves exhaling as much air as possible from your lungs. Very slowly inhale through the mouth, drawing in the air evenly and without sudden jerks. With your hands placed lightly over your diaphragm you will find that this is the first area to expand.
You will feel a very slight retraction of your lower abdomen as your inhalation progresses. When you are taking a breath in you will notice your shoulders rise, and your lungs expand. Use little exertion and breathe through your mouth slowly. Contract the abdomen as you complete your exhalation to expel as much air as possible. Once you finish your first Complete Breath, stay quiet for a several moments. Do not attempt to sit up for a while or you may experience a slight dizziness or faintness due to hyperventilation caused by a sudden, excessive, and unaccustomed intake of oxygen. If you do have such a reaction it only proves how badly your poor lungs needed that extra oxygen, but do not worry, the dizzy feeling will soon pass.
When beginning this exercise work carefully at first and with a little practice you will soon be able to do it without pain or difficulty. Once you reach this phase, you can do this exercises sitting straight with your hands placed in your lap and your head level or you can stand straight up placing your hands by your sides. Remember, you should always do your breathing techniques with a window that is open, or outside. For the first few days, take no more than two Yoga Complete Breaths a day, but then, you can increase the number gradually, ad lib, to to to sixty full breaths per day. This should be a slow process and you should not attempt the full quota of sixty a day straight away. Be content at first to take just a few at a time.
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