Читать книгу Yoga for Beginners With Over 100 Yoga Poses (Boxed Set): Helps with Weight Loss, Meditation, Mindfulness and Chakras. Helps with Weight Loss, Meditation, Mindfulness and Chakras онлайн

24 страница из 34

Repeat this ten times. With each breath try to evaluate the muscles you are using to inhale and exhale. Are they your chest, back or lower abdominal? Try to gently contract your abdominal muscles as you exhale to the count of five. If you need to work up to five that is fine. You are retraining your breathing and progress can be at your own pace.

Your focus should be to increase the volume of each breath. If at first you count to four try to get to a six second breath by the end of your tenth breath. Remember to exhale fully. You cannot take in more air in one inhalation than you exhaled in the last breath. Always breathe through your nose. Picture your lungs as balloons or bellows that open and flatten with each breath.

When you can take one deep breath every ten seconds and take a second longer to exhale then this type of breathing has been properly learned. You are now able to learn other techniques which can help you master your body. Some allow you to increase your heart rate. Others will allow you to stimulate a good night’s sleep.