Beautyu

This technique can be classified as physical concentration, as can the technique of awareness of sensations in the body. Awareness of the breath is of double benefit.

On the physical level, it's good for the body. Using this method, we do not forget to breathe (as often happens with beginners) and do not hold our breath during difficult poses. So the body gets enough oxygen.

On the mental level, it's the development of mindfulness. Through this technique, we prepare ourselves for meditation.

What are the options for concentrating on the breath?
Tracking the natural breath.
Here you do not control the breath, but only observe it. It is allowed to lengthen the breath slightly. This is especially true during power asanas and after vinyasa, where the breath can get confused and become fast and shallow. If you forget to control your breath, you can mentally say "inhale" on inhale and "exhale" on exhale.

Breath Length Control.
This is where you try to equalize the length of your breaths and exhalations. You can do this intuitively, relying on your feelings. Or you can say to yourself "inhale-two-three-four-five" and "exhale-two-three-four-five," if, for example, you decide to breathe on five mental counts.

In a group class, this breathing format may not always be convenient. For example, if you come to a Vinyasa Yoga class. There's a constant change of poses, moving from one pose to another. And often the instructor will tell you where you need to inhale and where you need to exhale. If the transitions are more dynamic than the rhythm of breathing that you've chosen you're breathing 'out of sync': you're breathing in and out in your own way, not when the instructor says.


But if a group class is static and involves holding poses for a long time, you can periodically add such concentration techniques to your practice.

Ujjayi breath.
This version of breathing is a combination of pranayama and asana. This kind of finkt is used in a style such as Ashtanga Vinyasa Yoga. But in the practice of Hatha Yoga it can also be used on a regular basis or occasionally. Sizzling breath can be used during the whole class, excluding shavasana. There you go back to the usual breathing.

Breath Mantra.
There are many mantras in yoga, one of which is the breath mantra, So Hum. Its name comes from the fact that its sound is similar to the inhalation and exhalation. By repeating the sound "So" on the inhale and "Ham" on the exhale, you go deeper into concentration. This mantra also allows you to equalize the duration of the inhalations and exhalations.

While repeating the mantra to yourself, it is advisable to understand its meaning. The SoHam mantra means "I am!" or "I am consciousness!"https://yogadaymarket.site/product/expander-elastic-closed-tape-with-8-grips/

Today we're going to talk about the benefits of holding the breath. Many pranayamas involve holding the breath (kumbhaka). What is it for and how does it benefit you physically and energetically?

N.B. Everything written here is not invented by me and I do not claim authorship of the information presented. This article is a retelling of one of the chapters from the book "Pranayama. The Way to the Mysteries of Yoga.

The benefits of kumbhaka and its varieties
Holding the breath stimulates cellular breathing. This type of breathing involves all the cells of the body. As André Van Lysbet notes,

"The activation of the cells results in a revitalization of the body's activities and an acceleration of all biological processes. The energy released serves psychophysiological purposes Westerners, who live mostly indoors, have little opportunity to stimulate cellular breathing. The practice of pranayama exercises ensures that this gap is filled, improving vitality and helping the body to tolerate fatigue.

The effect of holding the breath depends on its duration.

Kumbhaka up to 20 seconds
Delaying the breath for 3 to 20 seconds helps the body absorb oxygen better. Normally, while breathing, only 6% of the 21% oxygen in the air is assimilated. That is, the exhaled air contains 14-15% oxygen. Thanks to kumbhaka increases the efficiency of breathing.

Delaying such a duration has no contraindications and can be practiced everywhere.

Kumbhaka up to 90 seconds
Delaying the breath for 20 to 90 seconds makes the result even more effective.

On a physiological level, it:

Alters blood circulation. That's why it's better to perform it in Lotus Pose (Padmasana) or Diamond Pose (Vajrasana) - it stops blood flow to the legs and increases blood flow to the brain and heart.
Changes the metabolism: sugar stores are broken down to get oxygen.
Increases the concentration of carbon dioxide in the blood and raises the body temperature.
At the level of the nervous system, this delay restores nervous equilibrium. By acting on the vagus nerve (the central control point of the parasympathetic nervous system), it protects the body from overexcitation. That's why pranayama with breath-holding is so useful for modern man, who often has poor sleep and tense nerves.

Kumbhaka from 90 seconds and up
Delaying from 90 seconds to several minutes can help restore lost body functions. Here we can refer to the hypothesis of Professor Filatov, who suggested that

"Cells, when exposed to unfavorable but not fatal conditions, begin to produce stimulants that can activate the work of the entire body."

Holding the breath for such a period of time is recommended to be performed only under the supervision of a teacher.

Pranayama - the source of youth
Add pranayama to your practice and practice holding your breath to improve your nervous system and overall physical well-being.

Next time, we'll look at the rules for doing breath-holding. Stay tuned and stay tuned for more updates.

Owners of gray eyes have a mystical attraction, which, together with a rare color, attract a huge number of people.

Gray eyes can be called chameleons; most often in bright light they retain their natural hue, and in dark light they turn blue or even blue. However, such unusual eyes also have their own makeup secrets.

Day makeup

Gray eyes are considered universal, as shadows of absolutely all colors are suitable for them. The only thing left for the girls is to choose the right eyeliner and mascara for them.

Daytime makeup for gray eyes is best started with silvery eyeshadow. They will give the look sparkling and expressiveness. However, you should be careful with these tones, the less shimer in such shades and they come closer to the usual gray, the less they suit you. Makeup artists recommend to beware of shadows that even remotely resemble your eye color, as using them makes the eyes look tired and lifeless. Too dark shadows, like the now fashionable "smoky eyes", are also prohibited, even for brunettes with fair skin. A gray-blue palette is more suitable for them. Owners of dark skin can use all shades of brown.

As for the eyeliner and mascara, here you can choose the classic version - black, but you should be careful with its intensity. If you overdo it with the thickness of the eyeliner, the eyes will visually look smaller than they actually are.

If black mascara does not suit you by the color type of your skin, you can replace it with brown. This is especially true if you love pastel peach shades.

evening make-up

Monochrome is not suitable for those with gray eyes. For this reason, all possible gradient options in front of the eyes are the best option for them. For makeup on the way out, shades of blue or blue with a shimmer look advantageous. Depending on the image, independently select the intensity of the shade and gradually move from the outer edge of the eye to the inner one from a white shade to the most saturated one.

To give expressiveness, the contour of the eye can be emphasized with a black pencil, but it should be a thin line, smoothly shaded to the shadows. The eyeliner in this make-up can be skipped and replaced with shadows of a darker shade that will repeat the growth line of the eyelashes. If desired, eyeliner can be used to create "cat" eyes to visually increase the length of the eyes and make them mysterious.

Makeup secrets

Blue, orange, green and pink shadows on gray eyes create a sick look - the white visually becomes red, as if sore. These tones should be avoided.
Shine eyes can be added with shimmering eyeshadows.
If you choose shadows slightly lighter than the eyes, then the look will be less hazy.
Gray eyes look good with all shades of a neutral class in daytime makeup, and with shades like "stone" - in the evening.