Yoga-Atemtechniken – was sind sie, und warum sind sie so wichtig?

Sie haben wahrscheinlich schon von Atemübungen gehört und wie unglaublich wichtig sie für Yoga sind.

Aber wenn Sie ein völliger Neuling auf dem Gebiet der Achtsamkeitspraktiken sind, werden Sie sich wahrscheinlich mit der richtigen Interpretation des Begriffs beschäftigen.

Heute werden wir das Thema Yoga-Atemtechniken etwas näher beleuchten.
Außerdem werden wir erklären, was sie sind und über die Verbindung und Bedeutung sprechen, die sie mit dieser uralten Praxis verbinden.

Yoga-Atemtechniken – ein Überblick

Die Atmung ist ein Schlüsselelement im Yoga.
Die auch als Pranayamas bezeichneten Atemtechniken im Yoga beziehen sich auf das bewusste und kontrollierte Ein- und Ausatmen der Übenden.

Das Muster muss dem Rhythmus der Yogastellungen entsprechen, damit Sie die gewünschte Wirkung erzielen können.
Darüber hinaus können Sie einige Atemtechniken auch ohne Bewegung üben.

Pranayama ist eine der grundlegenden Philosophien, auf die sich diese alte Praxis stützt.
Im Sanskrit steht ‘Prana’ für ‘Lebenskraft’ und ‘Ayama’ bedeutet ‘Dehnung’.

Es wird angenommen, dass Ihr Atem die Lebenskraft Ihres Körpers enthält.
Wenn Sie sich darauf konzentrieren, ihn zu verbessern, sollten Sie eine wesentliche Verbesserung Ihrer Gesundheit und Ihres Wohlbefindens erfahren.

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Wir können die yogische Atmung als den Prozess der Etablierung eines kontrollierten Atemmusters definieren.
Wie wir bereits erwähnt haben, ist dies eine wesentliche Sache, auf die sich die gesamte Praxis stützt.

Tatsächlich beinhalten die alten Yoga-Atemtechniken die Arbeit mit Ihrem Geist, Körper und Atem, um Ihren Geist zu entspannen und einen Zustand tiefer Ruhe zu erreichen.

Die Kombination von Atemarbeit und bestimmten Körperhaltungen hilft Yogis, ihren Geist zu beruhigen und in einen ruhigen Zustand zu gelangen.

Die Bedeutung der Yoga-Atemtechniken

Die Atemarbeit ist für die Yogapraxis sehr wichtig, und hier werden wir einen tieferen Blick darauf werfen, warum sie das ist:

Die Verbindung zwischen Atemarbeit und der Länge des Lebens

Es wird angenommen, dass Yoga-Atemtechniken Ihre Lebensspanne verlängern und Ihre allgemeine Lebensqualität verbessern können.
Die Geschwindigkeit, mit der Sie ein- und ausatmen, kann Einfluss darauf haben, wie lange Sie leben werden.

Erfahrene Yogis glauben zum Beispiel, dass Sie bis zu 80 Jahre alt werden, wenn Sie 15 Mal pro Minute atmen.
Und wenn Sie lernen, langsam und etwa 10 Mal in der Minute zu atmen, dann könnten Sie sogar 100 Jahre alt werden.

Das heißt, wenn Sie schneller atmen, verkürzt sich Ihre Lebenszeit.

Kontrolle über Ihr Atemmuster haben

Wenn Sie die Frequenz Ihrer Atmung ändern, können Sie in verschiedene Geisteszustände eintreten.
Das Üben langsamer, beruhigender Yoga-Atemtechniken wirkt sich auf Ihre Großhirnrinde aus.

Infolgedessen sendet er Signale an den Teil Ihres Hypothalamus, der für Ihre Emotionen zuständig ist, wodurch sich der Bereich entspannt.

Dies erklärt deutlich den Zusammenhang zwischen der Verlangsamung Ihres Atems und dem unmittelbaren beruhigenden Gefühl, das Sie empfinden.

Bewusstes Atmen

Wie wir bereits gesagt haben, geht es bei der yogischen Atmung um bewusstes Atmen.
Dies hilft Ihnen, sich mit Ihrer inneren Energie zu verbinden und ermöglicht es Ihnen, durch verschiedene Ebenen Ihres Bewusstseins zu navigieren.

Darüber hinaus haben die kontrollierten Atemtechniken im Yoga einen erheblichen Einfluss auf Ihren körperlichen, geistigen und emotionalen Zustand.

Präsent sein

Ein weiterer Aspekt der Atemarbeit ist, dass Sie im Augenblick präsent sein können.
Sobald Sie die volle Kontrolle über Ihren Atem erlangen, sind Sie in der Lage, alle unnötigen Gedanken loszulassen.

Das bedeutet, dass Sie sich keine Gedanken mehr über vergangene Situationen und zukünftige Ungewissheiten machen werden.
Wichtig ist nur, dass Sie sich ganz auf den Moment konzentrieren und ihn erleben.

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Yoga-Atemtechniken

Es gibt viele verschiedene Methoden, Atemarbeit zu praktizieren, und heute werden wir uns auf die grundlegenden Yoga-Atemtechniken konzentrieren.

Sie können diese zwar zu Hause ausprobieren, aber es ist immer besser, wenn Sie von einem qualifizierten Trainer angeleitet werden.

Dreiteiliger Atem (Dirga Pranayama)

Bei dieser auch als vollständige yogische Atmung bekannten Übung müssen Sie Ihre Nase, Ihre Brust und Ihren Bauch einsetzen, um vollständig ein- und auszuatmen.
Sie können damit beginnen, indem Sie mit gekreuzten Beinen auf dem Boden sitzen (oder aufrecht auf einem Stuhl).

Schließen Sie Ihre Augen und atmen Sie ein Drittel tief in Ihr Zwerchfell ein, während Sie Ihren Bauch ausdehnen.
Atmen Sie das folgende Drittel in den Brustkorb und das letzte in die obere Brust ein.
Lassen Sie die Luft in umgekehrter Reihenfolge durch die Nase aus und wiederholen Sie die Übung zehnmal.

Wechselatmung mit den Nasenlöchern (Nadi Shodhana)

Dies ist eine der Yoga-Atemtechniken für Anfänger, die Ihnen zu mehr Gelassenheit verhelfen kann.

Legen Sie zu Beginn Ihren Daumen auf das rechte Nasenloch und atmen Sie durch das linke ein.
Lassen Sie dann den Daumen los und verschließen Sie das linke Nasenloch sanft mit Ihrem Zeigefinger, während Sie durch das rechte ausatmen.

Wechseln Sie das Muster, indem Sie mit dem rechten Nasenloch einatmen und mit dem linken ausatmen.
Machen Sie dies etwa zehn Mal, um die beruhigende Wirkung zu erfahren.

Atem des Löwen (Simhasana)

Der Löwenatem ist eine der Atemtechniken im Yoga, die Ihnen helfen kann, den übermäßigen Druck und die Anspannung, die Sie empfinden, abzubauen.

Beginnen Sie damit, indem Sie entweder knien, im Schneidersitz auf dem Boden sitzen oder bequem auf einem Stuhl sitzen.
Legen Sie beide Hände auf Ihre Knie und atmen Sie durch die Nase ein, bevor Sie durch den Mund ausatmen.

Atmen Sie kräftig aus und strecken Sie die Zunge heraus, während Sie einen “Haaa”-Laut von sich geben.
Konzentrieren Sie sich gleichzeitig auf den Raum zwischen Ihren Augenbrauen oder starren Sie auf Ihre Nasenspitze.
Wiederholen Sie dies ein paar Mal.

4-7-8 Technik

Die 4-7-8 Yoga-Atemtechnik ist eine beliebte Methode, die Sie entspannen wird.
Sie ist ganz einfach durchzuführen, wenn Sie die Anweisungen befolgen.

Setzen Sie sich mit geschlossenem Mund hin – atmen Sie bis vier ein.
Halten Sie den Atem sieben Sekunden lang an und atmen Sie dann acht Sekunden lang durch Ihr Reittier aus.

Es ist wichtig, dass Sie beim Ausatmen ein zischendes Geräusch machen.
Wiederholen Sie die Übung ein paar Mal, um die entspannende Wirkung zu erleben.

Wie Sie sehen können, sind die Yoga-Atemtechniken ein sehr mächtiges Yoga-Asset.
Wenn Sie sie richtig üben, können Sie von ihren vielen Vorteilen profitieren und sogar Ihre Yoga-Routine verbessern.

Wenn Sie sich bereit fühlen, Ihre Yogapraxis auszuprobieren oder zu verbessern, stellen Sie sicher, dass Sie gut darauf vorbereitet sind.
Werfen Sie einen Blick auf unsere Produkte auf unserer Website an!

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