![]() Long utterances of 'om', which takes our attention from the bottom of the spinal cord up to the neck and then forward to the topmost part of the brain while breathing out, harmonise the central nervous system and our breathing. In bhastrika, breathing out forcefully, the respiratory tract gets purified and expands. The ujjayi breathing concentrates attention in the spinal cord, which controls breathing in normal circumstances. The three positions for pranayama, which incrementally take our arms from down to up, physically engage muscles in the neck and shoulders thereby relieving pressure built up in them due to stress. Sitting in vajrasana straightens the spinal cord and makes the movement of attention between the brain and spinal cord hindrance-free. ![]() Expression of gratitude with a namaskara helps in leaving aside any arrogance or stubbornness that might cause imbalance. Firstly, closing the eyes shuts off external stimuli so that one concentrates on oneself. ![]() Sudarshan kriya normalises breathing by concentrating on it systematically. Chant Om three times and move into meditation. ![]() Move arms up and down, inhaling when arms are up, exhaling when arms are down. This will de-stress back and top of lungs.īhastrika Pranayam. Place arms on shoulder blades with fingers spread. Place arms in front of chest with fingertips touching. You can increase pace of breathing for a while. This position is to expand the base of the lungs.
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