Do you breathe properly while doing yoga? If not, fix the situation soon. For yoga, breathing is extremely important: the skillful combination of movement with breathing allows you to move to a new level of practice.
Breathe thoughtfully. Proper breathing in practice enhances the healing effect of asanas, helps to wake up at the beginning of class, and at the end – relax in shavasana. For a beginner yoga, breathing can be a means to rapid progress: it has an analgesic effect in deep asanas on stretching.
At the beginning of the training, many instructors warm up or use the sukshma-vyayama warming complex. During the warm-up, breathing is usually quite intense, movements are fast, sometimes they can be combined with a slight breath hold. Before performing asanas, especially if you are doing in the morning, it is good to perform kapalabhati or bhastrika in combination with agnisara-dhauti-kriya or nauli technique. These techniques will help activate metabolism, increase blood flow and prepare muscles and joints for exercise. They are especially relevant before performing asanas on flexibility – the body becomes softer and more obedient. If you intend to practice after eating, wait at least 2-3 hours, otherwise dynamic breathing techniques will cause a “revolution” in the stomach.
The main part of yoga classes most often consists of dynamic complexes of asanas (for example, Surya Namaskar) and static retention of individual poses. Before entering or leaving asana, the instructor always says what to do, inhale or exhale. Be sure to listen to these instructions and do not go astray. The main thing is to keep your breathing even and calm during the entire workout, without breakdowns and involuntary delays. Some yoga schools, such as Ashtanga Yoga, use ujayi breathing during practice. But it is often difficult for beginners to maintain ujayi throughout the lesson. So you can incorporate this technique into your classes gradually.
It is especially important to maintain even breathing, performing asanas on balance and strength. Due to this, muscles and tissues will stably receive oxygen, the body will gradually get used to the load, which will help to avoid overvoltage.
In stretching asanas, especially with holding for more than 20-30 seconds, painful sensations can occur. Calm, even breathing with full breaths and longest exhalations has an analgesic effect and helps to transform the pain into a pleasant feeling of opening and relaxation.