This type of breathing exercises are especially popular in China where it is called “tsangpa”, which means “to lose fat”.
It consists of three types of breathing exercises, which will help you to lose weight, maintain your figure, improve metabolism and maintain great health.
There are three kinds of exercises, tsangpa”: “wave”, “Lotus” and “frog”. After their performance disappears the feeling of hunger, so in the period of training can safely reduce the amount of food consumed and to arrange fasting days on fruits and vegetables. In this case you are missing the feeling of weakness, dizziness and other symptoms that accompany the feeling of hunger.
Before performing any exercise you need to loosen the belt and unbutton the clothes, if it constrains the movement of the body.
1. “The wave”.
To perform the exercise you must lie on your back, legs bent at the knees at a right angle and put exactly your feet. One hand put on his chest, the other on the belly, then begin the movement, slightly helping himself with his hands. When you inhale to straighten the chest, involve the stomach. At the exit to draw the chest and inflate the stomach as much as possible, but without much effort. Movement of the chest and abdomen up and down, as if to form a wave. Respiratory rate should be close to normal. If the exercise appears a slight dizziness, breathing should be a little slow. You should run for 40 cycles “inhale-exhale”. This exercise can also be performed standing, sitting and walking.
2. LOTOS.
Usually this exercise is performed sitting, with tucked under legs, in the posture “Buddha”. Hands, palm up, should be put one over another on foot in front of the stomach. A woman puts left foot over right, man – on the contrary. No need to draw on the back of a chair, the waist should be a little to straighten, lower the shoulders and chin, eyes closed, the tip of the tongue to rise to the top and near the upper teeth to touch them to the sky, to relax, to take a comfortable, natural position. Then you need to put in the proper state of thoughts: first, take a deep breath and relax, then 1-2 minutes to think about pleasant and joyful in your life to create a light and calm mood. This breathing exercise is divided into 3 stages:
– Duration is 5 minutes. The breathing should be deep, long, smooth and natural. The chest and abdomen almost do not fall and do not rise. At first, you can quietly listen to the sounds of your breathing and gradually implement it so that it became silent. Learn to control breathing, regulate it.
– Duration is 5 minutes. Breathe naturally, without paying attention to the breath. When you exhale completely relax and achieve a silent exhale, deep, smooth and long.
– Duration – 10 minutes. Do not administer any inhalation or exhalation. Breathe naturally, without paying attention to the depth and evenness of the breath. While you maintain the feeling that the breath of something close, then far, then appears, then disappears. If other thoughts appear, don’t pay attention to them – you have to be calm.
Exercise “Lotus” should be performed 3 times a day, and can be performed in the morning after rising and evening before sleeping.
3. “The frog”.
To perform the exercise you must sit on a chair with a height of about 40 cm so that the drumstick and thigh form a straight or slightly smaller angle. Knees apart at shoulder width. Women’s left hand clench into a fist, and his right grasping. Men – right hand clench in a fist, but left his bow. Elbows should bend your knees, forehead to rest in a fist, close your eyes, relax the whole body, to put ourselves in a state of complete rest and smile. You need to relax internally, to calm the mind and nerves. This requires one to breathe, much like a Charter, to all the body goes limp, then we need to think about the joyous (for example, to imagine lying on the grass near the water and enjoy the nature and peace) to come to emotional balance. Once you are fully relaxed, you can start doing the exercises.
Your thoughts should be fully focused on breathing exercises. First, it should be done through the nose is free inhale and hold the air in helping yourself mentally, in the abdomen, then through your mouth to make a light, slow, smooth exhalation. Thus there is a feeling that the abdomen gradually becomes relaxed and soft.
Once exhaled all the air, again inhale through his nose, the breath should also be easy, slow, smooth. During inhalation, you should feel like the lower part of the stomach gradually fills with air and swells. When the stomach is full, you need 2 seconds to freeze, then make more short breaths, after which start a slow exhalation.
Thus the cycle of breathing – the exhale – inhale – pause for 2 seconds – a short inhale and exhale”. During the breathing process of the chest does not rise, only the belly then retracts, swells, reminiscent of the frog. During this exercise, you will need to monitor the degree of filling of the stomach with air during inspiration, taking into account the condition of his body. The exercise is performed for 15 minutes.
Exercises, tsangpa” cannot be made by internal bleeding and those who have not expired three months after abdominal surgery. People suffering from cardiovascular and gastrointestinal diseases, the degree of filling of stomach with air should be reduced to u—20 %. Women during menstruation it is better to abandon the exercise “Lotus”. After gymnastics to avoid dizziness do not immediately open my eyes. Better to raise your head with your eyes closed, RUB your palms 10 times each other, then the fingers of both hands to “comb” the head several times, then open your eyes, clench hands into fists, raise them up, stretch, and take a deep breath. After that, your eyes are clearer and you will feel inflow of energy and forces.
Exercise “frog” and “Lotus” are useful for removing fatigue and improving metabolism. They can be performed separately from each other in order to strengthen the body and maintain health. In a period of intense weight loss exercise performed 3 times a day for 15 minutes. Exercise “frog” in the body stimulates blood circulation and metabolism, which in turn has a beneficial effect on the skin. With deep inhalations and exhalations diaphragm chest to rise and fall, thus producing a massage of internal organs.
