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NIKA KARAN
TABLE OF CONTENTS
1) Introduction
2) The benefits of yoga breathing
3) A short guide to a successful breathing practice
4) Breathing techniques for enhanced weight loss
1. Introduction
Most people breathe incorrectly, using only a small part of their lung
capacity. We tend to shallow-breathe, depriving the body of oxygen
essential to its good health and optimal relaxation.
In this manual I'll guide you through the special selection of 6 Breathing
Techniques that enhance weight loss. I'll teach you how to reestablish
proper breathing patterns and what's most important how to use your
breath to relax and burn unwanted calories.
Ill also explain you the general benefits of Yoga Breathing, to show you
how a simple act of conscious inhalation and exhalation can change
your life.
2. The Benefits Of Yoga Breathing
WHEN TO PRACTICE:
You can also try to practice breathing anytime during the day,
whenever you have a free moment at work, or on the way for
lunch. Even 5 minutes of deep breathing will revitalize your body
and help you to concentrate better and be more productive.
WHERE TO PRACTICE:
If you are practicing indoors, make sure that the room is ventilated
and with comfortable temperature. Air conditioned rooms are not
advisable - when the environment is cold your body is stiff, and
muscles stretch slowly. A clean environment and fresh air adds
additional benefits to the breathing practice.
You can also practice simple breathing techniques during the day
in the office, just make sure that you are not interrupting anyone.
BREATHING POSTURE
2) Clear your nose before the practice to allow the air to flow freely
through both nostrils.
INSTRUCTIONS
PRECAUTIONS
BENEFITS
Bhastrika increases the flow of air into the body to produce inner heat at
both the physical and subtle levels, stoking the inner fire of mind/body.
INSTRUCTIONS
PRECAUTIONS
People with high blood pressure, heart disease, hernia, gastric ulcer,
stroke epilepsy, retinal problems, glaucoma or vertigo should not
practice Bhastrika. The elderly, those suffering from lung diseases or in
the first trimester of pregnancy are recommender to practice only after
consultation with a doctor. Excess in practice may induce dizziness,
drowsiness.
BENEFITS
Stimulating the metabolic rate, producing the heat and flushing out
wastes and toxins. The rapid and rhythmic movement of the diaphragm
massages and stimulates the visceral organs, toning the digestive
system. Relaxing and revitalizing the body. Stimulating the nervous and
the circulatory systems.
BREATH OF FIRE
BREATH OF FIRE (In Sanskrit known as Kapalbhati) is similar to Bhastrika,
but there are few important differences. Bhastrika uses forceful
inhalation and exhalation, expanding and contracting the lungs above
and below their usual volume. Kapalbhati uses forceful exhalation, while
the inhalation remains a passive process.
INSTRUCTIONS
PRECAUTIONS
BENEFITS
Stimulating the metabolic rate, producing the heat and flushing out
wastes and toxins. Toning digestive organs. Cleansing the lungs, curing
respiratory disorders. Balancing and strengthening the nervous system.
Purifying the energy channels. Energizing the mind for mental work,
removing sleepiness.
HUMMING BEE BREATH
HUMMING BEE BREATH (In Sanskrit known as Bhramari) - a soft "humming-
bee" sound is produced during exhalation, hence the name of this
breathing technique. Very often Bhramari is practiced together with a
Sheetkari breath - inhaling with Sheetkari and exhaling with Bhramari.
INSTRUCTIONS
PRECAUTIONS
BENEFITS
INSTRUCTIONS
PRECAUTIONS
BENEFITS
When you inhale solely through the right nostril you generate heat
energy which is sent out through your body. Revitalizing the body,
increasing vital energy. Making the mind more alert and perceptive.
Improving the immune system. Reducing wind and mucus and
increasing bile and digestive power.
ALTERNATE NOSTRILS
BREATH
ALTERNATE NOSTRILS BREATH (In Sanskrit known as Anuloma Viloma) is
one of the best and easy breathing exercises for complete purification
of body and mind. It manipulates the flow of energy through the energy
channels in your body. It completely cures most of the internal body
diseases without any medicine. It vanishes stress of body and mind.
INSTRUCTIONS
PRECAUTIONS
Make the inhalation and exhalation of equal length. Dont strain your
breath, breathe softly and gently. Never try over practice to get
benefits earlier, as it may cause fatigue or giddiness. Increase practice
gradually after the body gains more stamina within few days. There is no
side effects of this breathing technique if practiced properly.
BENEFITS