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Mari	03-31-2007 02:21 AM

Yoga

Here is some info about yogic breathing:
http://www.yogasite.com/pranayama.htm

Quote:

Nadi Shodhana Nadi Shodhana, or the sweet breath, is simple form of alternate nostril breathing suitable for beginning and advanced students.

Nadi means channel and refers to the energy pathways through which prana flows. Shodhana means cleansing -- so Nadi Shodhana means channel cleaning.

Benefits

Calms the mind, soothes anxiety and stress, balances left and right hemispheres, promotes clear thinking

How to do it

Hold your right hand up and curl your index and middle fingers toward your palm.
Place your thumb next to your right nostril and your ring finger and pinky by your left.
Close the left nostril by pressing gently against it with your ring finger and pinky, and inhale through the right nostril. The breath should be slow, steady and full.
Now close the right nostril by pressing gently against it with your thumb, and open your left nostril by relaxing your ring finger and pinky and exhale fully with a slow and steady breath.
Inhale through the left nostril, close it, and then exhale through the right nostril.
That's one complete round of Nadi Shodhana --

--Inhale through the right nostril
--Exhale through the left
--Inhale through the left
--Exhale through the right.
Begin with 5-10 rounds and add more as you feel ready. Remember to keep your breathing slow, easy and full.

When to do it

Just about any time and any where. Try it as a mental warm-up before meditation to help calm the mind and put you in the mood. You can also do it as part of your centering before beginning an asana or posture routine. Also try it at times throughout the day. Nadi Shodhana helps control stress and anxiety. If you start to feel stressed out, 10 or so rounds will help calm you down. It also helps soothe anxiety caused by flying and other fearful or stressful situations.

Mari	03-31-2007 02:36 AM

http://www.dummies.com/WileyCDA/Dumm...t-FITNESS.html

Do all yoga breathing through the nose -- no mouth breathing

Quote:

Relaxing with a couple of deep breaths

Think about the many times you've heard someone say "Now just take a couple of deep breaths and relax." Well, it really works! Yogic breathing is like sending a fax to your nervous system with the message to relax.

Try the following exercise:

1. Sit comfortably in a chair.

2. Close your eyes and visualize a swan gliding peacefully across a crystal-clear lake.

3. Now, like the swan, let your breath flow along in a long, smooth, and peaceful movement. Ideally, inhale and exhale through your nose.

4. Extend your breath to its comfortable maximum for 20 rounds; then gradually let your breath return to normal.

5. Afterward, take a few moments to sit with your eyes closed and notice the difference in how you feel overall.

Quote:

Reaping the benefits of yogic breathing

In addition to relaxing the body and calming the mind, yogic breathing has a spectrum of other benefits. Here are some:

-It steps up your metabolism (the best way to prevent weight increase).
-It uses muscles that automatically improve your posture.
-It keeps the lung tissue elastic, which allows you to take in more oxygen.
-It tones your abdominal area.
-It strengthens your immune system.
-It reduces your levels of tension and anxiety.

Mrs. Bear

03-31-2007 11:17 AM

WOW that works great! I tried it just now (and I was a little anxious) and it is truly calming and peaceful.

Awesome meditation tool.

You are awesome Mari.

Do you think you could post more stuff in this thread about yoga as you learn it? I would love it if you felt that was something you could do.

Nikko

03-31-2007 11:27 AM

Great post.......I always wanted to try Yoga......thanks for sharing this.

:hug: Nikko

Mari	04-01-2007 04:25 AM

Hi, Nikko and Ms. Bear,
I found more about breathing.

http://www.betterhealth.vic.gov.au/b...s?OpenDocument

Quote:

Abdominal breathing
There are different breathing techniques to bring about relaxation. In essence, the general aim is to shift from upper chest breathing to abdominal breathing.

You will need a quiet, relaxed environment where you won’t be disturbed for 10 to 20 minutes. Set an alarm if you don’t want to lose track of time.

Sit comfortably and raise your ribcage to expand your chest.

Place one hand on your chest and the other on your abdomen.

Take notice of how your upper chest and abdomen are moving while you breath.

Concentrate on your breath and try to breathe in and out gently through the nose.

Your upper chest and stomach should be still, allowing the diaphragm to work more efficiently with your abdomen and less with your chest.

With each breath, allow any tension in your body to slip away.

Once you are breathing slowly and with your abdominals, sit quietly and enjoy the sensation of physical relaxation.

Quote:

Things to remember
-Shallow, upper chest breathing is part of the typical stress response.
-The stress response can be switched off by consciously breathing with the diaphragm.
-Abdominal breathing plugs into the autonomic nervous system and encourages it to relax, bringing about a range of health benefits.

Mari	04-01-2007 04:37 AM

Click on the link for instructions with good pictures. The first is a sitting technique. The second is standing.

http://www.chinese-holistic-health-e...s-at-home.html

Quote:

Do Breathing Exercises At Home or
Work To Calm, Relax & Energize

Did you know if you regularly do breathing exercises at home, or almost anywhere quiet & well ventilated, you can reduce stress, tension, tiredness, anxiety and nervousness, improve your sleep and boost your immunity? These are just some of the benefits of the breathing exercises & relaxation techniques below.

The first exercise emphasises exhalation to expel stale air from your lungs, increase oxygen intake and prepare you for the next exercise.

The second exercise combines slow, deep breathing with fluid arm movements to boost oxygen intake, circulate your blood, balance your breathing and calm and relax you.

Mrs. Bear

04-01-2007 11:03 AM

I must smoke too much because those last two made me dizzy as all get out.

I'll practice. Little bit by little bit. :D

Mari	04-01-2007 10:35 PM

Dear Mrs. Bear,

To try new things the way you do, you have a strong spirit and alot of "get up and go."
You are amazing; I hope that you know that.

M.

Mari	07-31-2007 09:55 AM

Viparita Karani (Legs-Up-the-Wall Pose)

Hi,

Go to the link for the photo. I do this without the pillow/bolster.
I get everyone out of my office, lock the door, and lie like this with my eyes closed for 10 to 15 minutes. It is better than a nap.

Quote:

.....modern yogis agree that Viparita Karani may have the power to cure whatever ails you.

http://www.yogajournal.com/poses/690_1.cfm

M.

Nikko

07-31-2007 11:54 AM

Mari - do you go to Yoga class's?

I wonder if I could go, with my neck plate and screws. Something to ask the Doctor I guess.

It sounds so relaxing, and I need to escape like that or take a break like that.

Hugs, Nikko:hug:

Mrs. Bear

07-31-2007 01:08 PM

I do "Viparita Karani" at home all the time with out even knowing what it is or why I do it. It just feels better on my bones. LOL

Thank you Mari!

Nikko

08-01-2007 11:25 AM

I think I am going to check with my PCP and see if I can do yoga, due to my plate and screws in my neck, and my lower back and pain issues, and if I can.

I will try to find a place that isn't too expensive, maybe it would be a real good outlet for me.

I can't do it at home, my dogs would be all over me, thinking I was playing with them. LOL

Nikko;)

Mari	07-09-2008 10:39 AM

3 Breathing Techniques from Andrew Weil's site

http://www.drweil.com/drw/u/ART00521...exercises.html

Quote:

The Art and Science of Breathing
Three Breathing Exercises

"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders."
Andrew Weil, M.D.

Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. I recommend three breathing exercises to help relax and reduce stress: The Stimulating Breath, The 4-7-8 Breathing Exercise (also called the Relaxing Breath), and Breath Counting. Try each and see how they affect your stress and anxiety levels.

Exercise 1:
The Stimulating Breath (also called the Bellows Breath)
.
.
.

Exercise 2:
The 4-7-8 (or Relaxing Breath) Exercise
.
.
.
Exercise 3:
Breath Counting

If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique much used in Zen practice.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

--To begin the exercise, count "one" to yourself as you exhale.
--The next time you exhale, count "two," and so on up to "five."
--Then begin a new cycle, counting "one" on the next exhalation.

Never count higher than "five," and count only when you exhale. You will know your attention has wandered when you find yourself up to "eight," "12," even "19."

Try to do 10 minutes of this form of meditation.

Mari	11-26-2009 02:59 AM

Bumping

:bump:

Hi,
Here are some breathing techniques.

These are good tools.

M.

waves

11-26-2009 05:53 AM

good link

Quote:

Originally Posted by Mari (Post 319527)

http://www.drweil.com/drw/u/ART00521...exercises.html
Exercise 1:
The Stimulating Breath (also called the Bellows Breath)

i have also heard this one called Breath of Fire... and it is HARD!!! Your link explains better how to do it (and how to build up to the minute mark!) than the one i found when i looked it up.

very helpful, thank you. although

i think i will stick to the slow breathing one mostly, because that is quiet and i am embarrassed to do this stuff in front of my parents. :o :rolleyes:

~ waves ~

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