This breath has a calming effect.
Sit cross-legged (Easy pose).
Form your mouth into an O.
Curl your tongue so it is resting inside the O.
Breath in through the tongue and out through the nose. Repeat 10 times.
This is a great exercise for anyone with breathing issues, particularly asthma and Chronic Obstructive Pulmonary Disease (COPD).
Sit cross-legged (Easy pose) in most cases.
This is sniffing the breath either in or out to a particular count, such as 8 sniffs in and eight blows out.
Any of these breaths can be used as warm ups for your practice, and some like long deep breathing, 4/4 breath or cooling breath can be part of your cool down after your work out.
Now that you know about the main patterns of breathing in yoga, let’s look at some of the main safety considerations when starting yoga.
Safety First When Doing Yoga
There are a number of safety considerations in relation to any form of exercise.
See your doctor first
Since this guide is all about yoga for health and healing in relation to particular medical conditions you may be suffering from, your first step is to consult with your doctor. Review your medicines, pain relief strategies, and so on. Note your discussion in your journal.
Follow up with your doctor
Check back in with your doctor to report on progress and goals. If you have set a weight loss goal, for example, track your progress in your journal.
If you have not worked out for a while or have a musculoskeletal issue such as arthritis, start slowly and gradually increase your efforts. Don’t overdo it your very first session, get injured, and have to stop your practice.
Listen to your body
Know your limitations-pain is NOT gain with any exercise, and certainly not with yoga. Pain is a sign that something is wrong and needs to be investigated.
Watch your form and posture
Imitate what you see in photos and on DVDS, but pay attention to your back and knees. Do most bends with a flat back, for example, not a rounded one, and avoid locking your joints such as your knees completely unless specifically told to do so.
One of the most common but potentially serious mistakes seniors make when returning to exercise is to think, ÒWell, I used to jog 5 miles a day easily.Ó That was the, this is now. Your body is different, and most likely your weight and overall level of fitness as well. Plus, jogging might have been fine for a younger body but is far too high-impact for most seniors. Luckily, yoga is low impact and safe when it is done sensibly.
Warm up before
Warm up before a yoga session as you would for any other form of exercise in order to avoid injury. Simple stretching and easy poses are ideal.
Cool down after
Cool down after each session to avoid injury or cramping. Stretching and easy asanas and breathing exercises are good for this as well.
Don’t eat for 2 hours before the practice
Some of the poses can be very intense and affect your digestion.