Yoga for those who sit a lot

Rapidly developing technologies seriously facilitate our life. Technology takes on a lot of everyday work. People spend more time sitting at the computer than walking in nature. Hypodynamia becomes a serious problem. Office workers, drivers, teachers, bankers, doctors, schoolchildren, students, programmers at the table are more than in motion. This leads to improper functioning of the muscular system and the appearance of numerous chronic diseases. Yoga https://www.julianalucky.com/ for those who sit a lot is a good opportunity to regulate the correct movement of internal energy, to make the body more graceful, plastic and strong.

It is not always possible to find time for active sports. Ancient gymnastics has been perfected for thousands of years, and a properly selected complex will help you quickly get rid of numerous problems. You don’t need complex equipment, gyms or large spaces to practice. It is enough to spread a rug in the apartment and spend fifteen minutes. Loading evenly all muscle groups, concentrating on areas of the body that are little involved in everyday life, you can harmoniously develop the muscular system. A sedentary lifestyle will not lead to a sharp increase in weight, problems with the spine, sagging skin if you practice yoga regularly.

Mid aged yogi woman practicing yoga concept, standing in Cat exercise, Marjaryasana pose, asana paired with Cow Pose on the inhale, working out, wearing sportswear, full length, white loft background

Simple exercises for daily practice
Ask your trainer which asanas are easiest for you to master, and gradually complicate the complex by adding new, more complex exercises to it. Remember that yoga is based on complete inner concentration, rhythmic breathing and strict adherence to the sequence of movements. Rhythmic inhalations and exhalations help to relax and direct the flow of energy in the right direction.

First, master the pose of a warrior. Exercise stimulates blood flow, helps improve the functioning of the vestibular apparatus, harmoniously develops the muscle tissues of the back, arms, thighs and buttocks. Standing straight, slowly tilt your torso, then extend your arms in front of you and carefully lift your left leg. Standing on one leg, focus on the movement of internal energy from the toes to the fingers. Change the leg you are leaning on every three breaths. To begin with, the exercise can be performed 3-4 times, gradually increasing to 15 times.
Another exercise that even a beginner can easily master is balasana, or child’s pose. Get on your knees and then sit on your heels, slowly lean forward with your arms outstretched. Breathe evenly and stay in this position for five breaths. Exercise stimulates blood flow, relieves muscle tension and stretches ligaments. The back, hips, shin, neck will become much more elastic. You will get rid of pain and fatigue. This is a good way to relieve accumulated tension and stress.
Supta is an exercise to relax the back and arms. It helps to stimulate blood flow in the thighs, making them supple, elastic and tight. Kneeling, spread your legs slightly apart and slowly lower your torso back. Then, stretching your arms and straightening your elbows, lean back. Put your palms on top of each other and stay in this position for five breaths.
Dhanurasana, or bow pose, will help to achieve maximum flexibility, strengthen the spine, make the chest and hips more elastic and strong, providing relief. Lying on your stomach, while inhaling, lift the body and slightly move it forward, while raising your legs. Grasp your ankles with your palms, bending as much as possible. Stay in bow pose for five breaths.
Sarvangasana is an exercise that helps to correct the shape of the buttocks and thighs. Regularly performing asana, you can achieve perfect elasticity of the muscles of the back, buttocks and thighs. Lying on your back, spread your legs shoulder-width apart, stand on them, leaning on your shoulders and stretching your arms behind your head. In the pose, you need to stay for five breathing cycles.
Any workout ends lying on your back in the shavasana pose. Relax, breathe evenly and slowly, without straining. Eyes closed, thoughts far away and flowing smoothly.

PREPARATION FOR SCHOOL CHILDREN 6-7 YEARS

What does the teacher expect from yesterday’s kindergartners and science experiments for high school?

… Ability to memorize and convey information

It is assumed that the future first-grader firmly knows his first name, patronymic and last name, home address, telephone number; names, patronymics and professions of parents. It is good if the child, without getting lost, answers in which country and in which city he lives, knows the names of 3-5 more cities and countries.

At the age of 6–7 years, a child, as a rule, knows how to navigate in time, knows the number of months in a year, days in a week and names them. A future first-grader is expected to be able to analyze, generalize, compare and classify objects and phenomena known to him, be able to distinguish domestic animals from wild ones, and vegetables from fruits, knowledge of primary colors is expected from a child; it’s good if a 6–7-year-old child knows how to compose a story from a picture, retell the content of small fragments, and be able to recite several poems by heart.

How to prepare subtraction facts. A child learns most of this information even before the age of 6-7 years. Especially if parents willingly talk to him, talk about professions, help him remember his home address and phone number, read books to him. Learning and remembering wild and domestic animals, fruits, vegetables will help developing tasks and games. The child will gain knowledge about cities and countries by traveling with their parents, getting acquainted with the globe in the game or watching educational children’s TV shows. Even a simple walk with mom in the park can be an excellent preschool preparation that develops speech, memory and thinking.

… The ability to think

Successful study in elementary school is impossible without the ability to think. At the age of 6–7 years, a child is already expected to be able to cope with simple logical tasks: find an extra element in a group of 4–5 objects, combine objects according to a common feature (“round”, “edible”, “blue”), understand the sequence of events (leaves blossomed on the tree – then the tree blossomed – then the fruits appeared and ripened).

How to prepare fun questions to ask kids. Best of all, information is remembered in the game. For example, prepare pictures with the seasons – have the child arrange them in the order in which the seasons succeed each other. Such a developmental task will teach you how to build logical chains. The game “find the extra element” can be played using not pictures, but toys (find something that cannot ride), animal figurines (find a wild animal among domestic animals). Paired pictures are very good for preschool preparation of a child, in which you need to find 5-10 differences.

… Counting skills

It is important for a future first grader to be able to:

Distinguish between the concepts of “less”, “more”, “equal”.
Count from 1 to 10 and vice versa.
Solve simple examples, for example, decreasing or increasing a single-digit number by 1 or 2.
Know the basic shapes – a square, a circle, an oval, a triangle – and make application pictures from them.
Understand how objects are related in width, height and length (this green pencil is shorter than the blue one, and that red stripe is wider than the yellow one).
Be able to divide an object into several parts.
How to prepare. Parents can, in the form of an educational game, teach the baby to find the missing number (what number is missing in a row of 3, 4 and 6?) Or divide objects of a simple form into several parts, folding in half (into 2 parts) and again in half (into 4 parts) paper circles. In everyday activities, it is important to teach a child aged 6-7 years to compare objects by weight (which is heavier – an apple or a plum?), By shape; practice in naming the previous and subsequent numbers (name the neighbors of the number 5).

…Writing skills

For a successful start of the school “marathon”, it is important for a child to learn:

Draw different types of lines – straight, wavy, broken.
Outline drawings of complex shape.
Connect the dots with a line to form a drawing.
Draw half of a symmetrical object.
Gently shade or paint over the drawings without going beyond the contours.
How to prepare. Finger gymnastics, drawings by dots, modeling, working with mosaics will successfully prepare the hand of a future first grader for writing – everything that develops fine motor skills. Starting with the repetition of sticks, circles and hooks, a child of 6-7 years old already at school will gradually move on to writing letters – and more is not required of him at the initial stage of learning.

5 bitter mistakes in yoga

1. Haste, including when entering the asana, exiting it, and during stretching.

Throughout the yoga https://www.julianalucky.com/post/mommy-and-me-yoga-benefits class, there should be no sudden movements, jerks, jumps and falls-lunges. Otherwise, the risk of injury increases sharply, and the benefits decrease.

2. Do like other people in the class.

The well-known joke that “inside all people are even more different than outside” is doubly serious in yoga. We all have very different bodies, health conditions and medical history are different, like flowers in a greenhouse, and even the condition of the same body of yours changes greatly from day to day. Do not try to apply “one drug to the whole room” and do in your situation the same way that other people do in theirs. Do not chase stretching or twisting “like that girl has it”, health is more expensive. A girl, maybe from a ballet school, it’s easy and cool for her to do, and if there is an injury, then it’s her own, and for a long time.

3. Stretching the lower back when bending and twisting (Paschimottanasana, Janu sirshasana).

Beginners often do this. It seems that the pose “is obtained”, “the forehead reaches the knees”, but this is an illusion. There is no rotation in the hip joints, no traction of the spine either, which means that either there is simply no benefit, or we are already harming ourselves. This mistake is aggravated by “edits”, when negligent teachers push you in the back or press from above – this is generally no good.

4. Forgetting to breathe deeply and slowly.

It is fraught not only with sprains, but also with the loss of most of the benefits of the lesson. If you cannot keep deep and slow breathing in an asana, this asana is premature for you, do simpler ones.

5. Using hands as a power lever in twists (Ardha Matsyendrasana and others).

Read the materials available in the “CAT yoga” groups, where the problem is analyzed in more detail. The fact is that the spine is not designed for twisting with the use of force levers (repulsion by hands), this is traumatic. For example, in Ardha Matsyendrasana (half-twisted pose), do not push off with your hands from the mat or hips, but use only the back muscles themselves to twist (active rotation of the body). There is an exception to every rule, but it’s safer for beginners not to know about it yet. Hands in twists are used for insurance and passive support, you need to lean on them, insure them and fasten the pose, and not push them off. If you care about the health of the spine, do not make this mistake.

Raga

According to the Sutras of Patanjali, the causes of suffering are the kleshas and https://www.julianalucky.com/story. The word “kleshas” translated means “suffering”. According to Patanjali, there are five kleshas. One of the kleshas is raga. In Sanskrit, “raga” means “passion. The literal translation of the word “raga” is “coloring.” And in the literal translation of the concept of a kleshas like raga lies its whole essence.

The mind, freed from the influence of the kleshas, ceases to generate vritti – the fluctuations or vibrations inherent in the mind. It is these vritti that color neutral objects into different colors and divide them into pleasant and unpleasant. In the process of projecting the vibrations of the mind onto objective reality, there is an attachment to the pleasant and an aversion to the unpleasant. When external objects and phenomena are clothed in images that are pleasing to man, there are such kleshas as raga. Patanjali writes about what raga is in the seventh sutra of the second chapter. In Svensson’s translation of this chapter, raga is defined as “attraction to that which brings pleasure.”

The perception of something as pleasant and bringing subjective pleasure is conditioned by previously accumulated karma. Karmic imprints in the mind, or samskaras as Patanjali calls them, create a predisposition to perceive certain objectively neutral phenomena as pleasurable. For example, any addiction, chemical or otherwise, is a type of samskara created by past actions or impressions. The variety of addictions and attachments of living beings is incredible. That to which one person is attached does not arouse feelings or attraction in another. This is because each person has accumulated his or her own karma and each person has his or her own samskara, which creates attraction to the objects of attachment.

Thus, the samskara in the mind of a living being enables the attraction to receive pleasure in a certain way. In the process of deriving pleasure from the repetition of an activity, a raga, an attachment to an object of pleasure, is formed. In the translation of the same seventh sutra in the version by E. Ostrovskaya and V. Rudogo describes the essence of raga as follows: “Attraction is inseparable from pleasure. Only when a living being, or rather the mind of a living being, feels pleasure in a certain object or action, does it form such a kleshas as a raga.

What are the dangers of raga?
First, the satisfaction of the craving for sensual pleasures is not possible to the fullest extent. This is because the sense organs with which sense pleasures can be experienced are limited in their perception, whereas the thirst for sense pleasures is infinite. This leads to dissonance and, as a result, suffering.

Second, the desire for sensual pleasures and the attempt to satisfy them leads to the formation of vasana. It can be said that vasana is a kind of habit that can remain relevant for many lifetimes and determines the vector of a living being’s development/decay. Vasana is an underlying tendency of the mind that unconsciously compels a living being to repeat the same actions or algorithms for one or more lifetimes. And the raga has the effect of constantly satisfying the passion, thereby aggravating the vasanas, as if “cutting” them deeper and deeper into the mind. And the longer the same activity is repeated, the greater the tendency to commit that activity in the future, and the more difficult it will be to stop that activity, even if one becomes aware that this or that vasana is harmful.

Raga, then, is a kleshas that leads to the accumulation of the karma of pursuing sensual pleasures. In addition, in the process of gratifying one’s passions, one can also accumulate other types of negative karma, for example, through immoral actions toward other sentient beings for one’s own benefit and pleasure. When one becomes more conscious, raga leads to fixation of the mind on the gratification of sense pleasures. As a result, there is the accumulation of new karma, new incarnations, and the realization of that karma in new incarnations.

How do you eliminate a kleshas like raga? As mentioned earlier, it is the vritti – the fluctuations of the mind – that lead to the creation of kleshas. Patanjali writes in chapter 12 sutra one about how to eliminate vritti. According to Patanjali, vritti can be eliminated through vairagya and abhyasa. That is, through renunciation and practice. By renunciation we mean self-restraint in relation to the pursuit of sensual pleasures, and by practice we mean meditation. And both aspects are important in gaining control over one’s mind. The practice of meditation alone, without self-restraint, will only lead to further accumulation of karma and strengthening of vasanas. And self-restraint alone, without working on the mind, will not effectively overcome the passions, for the vritti will continue to influence the mind and force one to realize vasana. Raga, like the other four kleshas, is a product of avidya – ignorance.

If a child doesn’t want to do homework

It is necessary to prepare your child for school and https://argoprep.com/math/1st-grade/addition/commutative-law/, as they say, “from diapers. From a very early age, as soon as the child begins to learn about the world around him/her, stepping on it not quite confidently, parents should teach the child the right attitude to this world and to the learning itself. The child is interested in a particular subject.

Try to focus his attention and tell in detail, but not intrusively, and then ask about this subject the child. Do not forget to praise, if the child deserves it. Praise – a huge and effective method in the education of the child – never forget this. With admiration for the nature around you, try to speak beautifully and competently. Use more epithets when describing objects “look how beautiful red-haired kitty, it has a soft fluffy coat ….” Your baby will gradually learn to speak, as well as you. Try to teach your child diligence and patience and trace letter a even before school. It would be just great if you use your own example. Later these things will help your child at school.

The first grade is not far off – try to prepare your child for school, as required by the school you chose in advance. When a child is well prepared for a new and very serious stage in his life, it will be much easier for him to adapt in a new environment. He or she will feel confident in the lessons and receive praise from the teacher accordingly. This is very important, so get to know the class teacher beforehand and try to make him feel comfortable with you, and thus with your child.

Let’s talk about the unwillingness or problems in learning junior high school students, because the problems of high school students are already problems of teenagers, and they should be treated differently than junior high school students. What are the main reasons for reluctance to do homework.

Firstly, it is coercion.

Forcing a child to do something by force, without explaining the reasons, we may run into a wall of incomprehension and resistance. If the child flatly refuses to sit down to study, make a time out. Give him time to walk, play (just not at the computer), drink tea or compote (glucose stimulates brain activity). But it is worth noting right away that we will play for 15 minutes, and then we will practice again.

Secondly, it is fear.

Fear that it will not work, fear that it is wrong, fear of punishment. This applies to children who are unsure of themselves, in their abilities, and parents with an authoritarian style of parenting. Start doing homework together with your child, explaining to him what and why, but at the same time give some time to work independently, gradually increasing this period. Show your child that you care about him or her, hug the child more often, praise him or her for even the smallest victories.

Fear of the unknown.

If you tell your child that you will practice for 15 or 30 minutes, it seems very long, and the child is not yet familiar with time, so the child needs help. To do this, you just need to put a timer so that the child can see how much time has passed and how much time is left. Do not forget to leave time for play between classes – now we are doing 30 minutes, then we play for 15 minutes.

The child does not want to do homework.
The first successes are very stimulating for further good learning at school. Prepare the table at which the child will do homework so that it is naturally lit on the left side. Remove unnecessary items that can distract from the lessons. And, of course, be patient. In any case, especially at first, you will have to do lessons together.

I want to do lessons with you, Mom.

It happens that your child really needs your support. He lacks your native energy, he is exhausted at school, received a lot of other people’s energy, and he wants to be with his mom. In such a case it is worth hugging your child, and sitting beside him while he does his homework, even if he does not need your help, but he feels your support and love. And let the plates in the kitchen wait, soon your child will not need you so much.

How to teach your child to do homework.
First determine what type your child is.

There are children who do homework easily and with pleasure – the main thing is not to interfere with their remarks.

And some have to strain and spend a lot of time on assignments. It’s not always an indication of slowness, maybe a child is getting used to the new circumstances. In this case, too, patience of parents is necessary – the main thing is not to rush and not to punish.

Motivate your child to study.

Try to motivate the child “if you study and do your homework well, we’ll go to the entertainment center or make your favorite cookies for the weekend, etc.”. Never tell your child that if he or she gets a bad grade, he or she will make Mom very upset. The child will be nervous and think not about getting knowledge, but about earning a good grade for mom by any means necessary.

Communicate, be friends with your child, be a part of his life.

Always ask your child how his day was, what he learned at school and always listen with interest, thus stimulating his further successes.

How to make a “corner of calm” at home

How to arrange a cozy and comfortable place in a child’s room, where the child can rest, calm down, relax, and learn to regulate their emotions and read 8th grade science workbook
?

Toddlers and preschoolers often experience really strong emotions – loudly happy, very scared or upset, behave hyperactive and quickly overexcited by the excess of impressions. But they have not yet learned how to cope with their emotions, which is why tantrums with them still happen quite often. It will take a few more years for the child to learn to regulate his feelings, but for now, try to use the idea of a “quiet” place, a “corner of tranquility” where he can relax and read 3rd grade science activities when he needs it.

Important: This space is not used for punishment or the time-out method, it should be truly comfortable! Your child will come here when he notices (first with your help, then on his own) that his emotions are starting to get out of control. It is quiet, no one walks, does not run or make noise, you can lie down, relax, do something pleasant, calming and distracting – and gain strength.

When to go on vacation? Before the situation escalates and screams or tantrums begin. This corner should be a calming and inviting space where the child can go whenever he feels he is losing control. But for him to learn to feel it, it is important to teach him to identify the signs, to hear and recognize the signals his body gives: for example, clenched fists, a desire to stamp his feet or scream, throwing objects, a clenched jaw, a desire to cry. You can agree to give yourself a comfort break when you are upset, angry, offended by something, just very tired and overwhelmed by the experience – for example, when there are many guests at home or when you come home after a children’s party. Such use of a soothing corner also helps children to feel more self-confidence, learn independence and self-analysis – after all, to understand that you are tired or upset, you have to learn to understand yourself.

How to set up a corner and 5th grade math multiple choice questions?

– Invite your child to discuss together what could be in your quiet corner, to plan or draw what he would like to see and use there. For example, if he likes to sway or hang – it could be a hammock or hanging nest swing, if he likes to touch different textures – a sheepskin rug. Listening for ideas is a great way to make sure the space will fit his or her individual needs.

– Teach your child to use everything in here, but don’t set rules for use: for example, you can not only lie on the rug, but you can also cover yourself with it, or wrap yourself in it “on a roll,” and you can build a house out of pillows.

– Be consistent. You both need some time to assess in what situations a corner will be useful, and it is important sometimes to gently direct the child there.

– Agree together on some rules of conduct in the corner. For example, you shouldn’t run and shout, throw things around or take them away to other rooms in the apartment, and no phones or tablets are used here.

– After the soothing corner has worked and the child has calmed down, it is important to discuss the feelings that brought him/her here, how he/she is feeling now, and tell how you reacted to his/her behavior – for example, “I was upset that you hit your sister, and I hope that now you have stopped being angry and offended. This will help the child understand what happened, make sense of the emotions experienced and, most importantly, learn to deal with similar situations in the future.

What comes in handy.

Young mother working from home with daughter

Your quiet corner should consist of a comfortable place to sit or lie down and a few soothing activities for your child – such as sensory activities.

Sofa cushions and regular pillows
Armchair bag
Soft plaid
Bubble wrap – “burst” the bubbles
Two or three soft toys
Spinner to twirl in hands
A twirl toy to blow on
Squishies, slime, hand gum
Needle ball to stimulate palms and fingers
Books with beautiful illustrations
Soft plasticine or mass for modeling
Paper, pastels, pencils, felt-tip pens – for art therapy

Contraindications for practicing kundalini yoga

Do not practice https://www.julianalucky.com/post/proven-8-ways-to-make-school-morning-routines-easier if you have exacerbations of chronic diseases, mental disorders, after surgery. Kundalini yoga can bring harm, not benefit, if you are diagnosed with bronchial asthma, cerebral circulation disorders, in the first months after a stroke or heart attack, with pronounced hypertension and type 1 diabetes, as well as in the presence of malignant tumors. In all these situations, it is necessary to consult your doctor before deciding to exercise.

During pregnancy, exercises should be chosen very carefully. It is desirable to exercise with an experienced instructor who specializes in working with pregnant women. During menstruation, do not perform inverted poses and with a load on the abdominal muscles. If you have a fever or if you feel unwell, it is better to postpone the training.

It is important not to overdo it. Do the exercise as many times and for as long as you think it is possible for your body at the moment. Next time you can do more, but in the meantime do not overdo it, do not be violent to yourself.

HOW TO HELP YOUR CHILD COPE WITH LEARNING STRESS

Returning to school after vacations, large or short, can be stressful for many children. The reasons for academic stress are different: https://argoprep.com/blog/k8/go-math-grade-1-vs-argoprep/, new subjects that were not there last year, a large volume of assignments and workloads, old debts in exams and tests that will have to retake, or the upcoming graduation year. But what unites them is that the child feels regular or even constant anxiety and anxiety due to school and school.

Stress can be increased by the expectation of greater independence, organization and responsibility for academic performance on the part of parents, teachers, and the child himself, who may feel stupid if he forgets to write down homework assignments, misses a test deadline, or does not understand a new topic. …

The good news is that parents can help their children learn to cope with learning stress and https://argoprep.com/blog/k8/go-math-grade-2-vs-argoprep/ before academic performance gets out of hand.

Child psychologist Wendy Moss recommends several ways to support you.

1. Talk to your child about how he sees this problem.
Try to understand what exactly is interfering with his studies. Children are very discerning, and by asking the right questions, you can get to know the situation better from the perspective of the child himself, and not just the people around him. This means that we must unite in the search for a solution to the difficulties that have arisen.

2. Help your child learn useful skills in planning, organizing, and time-managing their classroom work.
Many homework problems for example about https://argoprep.com/blog/k8/go-math-grade-5-vs-argoprep/ are associated not with a lack of ability, but with distractions (phone, TV, noise during homework preparation), insufficient ability to organize the workplace and time (begins to prepare for the test at the very last moment; forgets the necessary books; doesn’t know where to start and therefore puts it off).

3. Support your child by teaching him how to make difficult work easier.
Learning anxiety is especially pronounced in children with long and difficult assignments (such as exams). This can suppress the child’s self-confidence and cause a desire to avoid, hide, get away from their implementation. Help him divide the big work into small steps that in themselves will no longer seem impracticable, and move from one “step” to another until the entire “ladder” is overcome.

4. Build your child’s self-confidence.
This is a very important part of dealing with learning stress. Constant disappointments can turn anxiety into chronic, and all the strength and energy of the student will go to it. Pay attention if the child compares himself too much to his peers. Or maybe he strives for unattainable perfection (perfectionism) and because of this he is constantly dissatisfied with himself (“I’m so stupid!”). Or, perhaps, he believes that he should only do all the study assignments on his own, without asking for help.

If you notice something similar, take the time to discuss these issues with your child and help him not to be alone with his worries, but to learn to trust himself and other people more. And for prolonged anxiety, when learning stress does not decrease or even increases, it can be helpful to seek support from a teacher or psychologist to discuss options for helping your child.

How to hold your breath correctly in yoga?

Briefly, we recall that kumbhaka (holding the breath) including in the process of https://www.julianalucky.com/post/spectra-breast-pump contributes to:

increased cell viability,
improving the functioning of the nervous system,
stimulation of pranic metabolic processes in the body,
an increase in the bioenergy produced by the body.
Now let’s talk about what rules you need to follow when performing it.

Practice asanas regularly. This will make the spine flexible. It is not for nothing that in the 8-step yoga system, pranayama follows asanas. Yoga exercises improve blood circulation and help distribute prana evenly throughout the body. A delay of more than 40 seconds is recommended only after a series of asanas. Performing a delay with an “unheated”, non-flexible spine can provoke pranic disorders.
During the delay, the back should be perfectly flat. It is permissible to feed the body slightly forward.
Kumbhaka must be accompanied by Mulabandha (perineal lock).
The breath hold is not performed on a full stomach. You can do it on an empty stomach or a few hours after eating.
It is unacceptable to force events. It is necessary to increase the duration of the delay and the number of rounds gradually. Monitor your physical condition. If your body temperature rises during practice, it’s okay. However, this state should not persist for a long time after practice.
Before performing the “ventilate” delay. Perform a series (5 or more) long and deep exhales of equal duration. It makes no sense to draw the maximum amount of air into the lungs immediately before the delay – this will not increase its duration in any way. Also, before kumbhaka, it is advisable to perform Kapalabhati or Bhastrika.
While holding, concentrate on the sensations in the thoracic region, trying to hear and feel the heartbeat. Feel the heart rate decrease and the beats become stronger.
Don’t overexpose the delay. When you feel that the body needs air, resume breathing. The main thing is that the inhalation and exhalation are calm. Some masters advise taking a small additional breath just before exhaling.
After a delay, you must exhale completely. You seem to push out the rest of the air, using the intercostal muscles and muscles of the press. Then, after exhaling, you can hold your breath for a short time (for a few seconds) so that the next inhalation occurs automatically.
If you are unable to control the exhalation and the body requires rapid emptying and filling of the lungs, then you have overexposed the delay. This will not entail dire consequences. Just the next time, do a shorter breath hold, gradually increasing the duration of its implementation.
Hold your breath correctly and you will feel the powerful effect it has on the body.

YOGA IS AN Escape From Life OR A TOOL FOR GROWTH ?!

Why do we start doing yoga including https://www.julianalucky.com/post/9-ways-to-practice-mindfulness-with-kids? Often to improve health and energy levels. But that’s not what I’m talking about today!

It happens that doing yoga and other practices of self-improvement, we find inner peace, tranquility and ease, and

we like this state. It contrasts strongly with what we encounter in everyday life and there is a desire to do it more. There is a desire to run away from problems into practice. And this is a good substitute for alcohol and other means of escaping reality! What’s the catch?

You may notice that while you are practicing, being among like-minded people and attending various retreats and so on, you have a fairly balanced state, but as soon as you leave this corridor, encounters with real life become more and more traumatic and annoying.

Why do people aspire to monasteries, ashrams, solitude, or even to a cave to meditate? Because, having a high sensitivity, doing yoga and thinning more and more, they begin to feel that it is unbearable here and that everything will be perfect THERE. Unfortunately, this is an illusion, there will also be trials, distracting and annoying moments, albeit calmer.

The bottom line is that we cannot avoid meeting ourselves!
The best way to check what we have achieved with the help of yoga practices is every day, when faced with a variety of life situations and people, to look at our reactions. Can we maintain inner peace, calmness and optimism, or can we do this only in ideal conditions of practice, if we are not distracted by the noise of neighbors or our own children ?!

This is a good question and a great indicator of how far you’ve come in working on yourself. Therefore, you should not avoid Life, you should not look for ideal conditions, since learning is faster in the thick of things. And solitude will be very beneficial for periods. It will give you the opportunity to recuperate and gain deeper contact with yourself. It can be a retreat, vipassana, or a trip to the country house for a couple of days.
In this case, yoga, meditation and solitude will not be an escape from Life, but a reliable tool on the Path to a better version of yourself!