Final Study Guide
Yoga for Fitness and Wellness
Final / Study Guide
Chapter 4
Breath Control: Pranayama, central way for a yogin to purify his physical and energy body, to build strength and stamina, to control his mind, and to achieve clear perception.
Yoga breath guidelines:
Don't Strain
Get a C for effort; be lazy, but perform the exercise precisely
Stop if you feel dizzy or uncomfortable. Try again later or the next day
Don't compete with other students
Keep some of your attention on relaxing, especially the muscles that you aren't using for your breathing
Don't hold your breath for more than a brief pause until you are experienced with Yoga breathing
Do only those practices that are for your level of expertise
Sympathetic Nervous System
Rapid, mid and upper lung breathing
Anxious and agitated
Numb to inner emotion and sensations
External awareness amplified
Thoughts revolved around finding the danger, now
Ability to consider few options: all options relate to “freeze, fight, or flee”
Feeling “I’ll be overwhelmed”
Digestion inhibited
Blood pressure rises Heart rate increases
Parasympathetic Nervous System
Slower diaphragmatic breath
Unafraid, relaxed, and comfortable
Aware of inner sensations and emotion
Outer and inner awareness both available
Thoughts free to consider anything now or later
Ability to consider many options
Feeling “I can handle it”
Digestions functioning normally
Blood pressure normal
Heart rate normal
Benefits of Diaphragm breathing
*Improves health
Positive effect on abdominal organs massages abdominal organs increases blood circulation improves digestion and elimination
Positive effect on energy and awareness feel emotion that inhabit your belly and pelvis (anger, hatred, wants, willfulness, sexual desires {visceral emotions}) access creativity, and desire to do or to create.
Positive effect on nervous system diaphragmatic breath engaged parasympathetic nervous system relaxes you
lowers
Final / Study Guide
Chapter 4
Breath Control: Pranayama, central way for a yogin to purify his physical and energy body, to build strength and stamina, to control his mind, and to achieve clear perception.
Yoga breath guidelines:
Don't Strain
Get a C for effort; be lazy, but perform the exercise precisely
Stop if you feel dizzy or uncomfortable. Try again later or the next day
Don't compete with other students
Keep some of your attention on relaxing, especially the muscles that you aren't using for your breathing
Don't hold your breath for more than a brief pause until you are experienced with Yoga breathing
Do only those practices that are for your level of expertise
Sympathetic Nervous System
Rapid, mid and upper lung breathing
Anxious and agitated
Numb to inner emotion and sensations
External awareness amplified
Thoughts revolved around finding the danger, now
Ability to consider few options: all options relate to “freeze, fight, or flee”
Feeling “I’ll be overwhelmed”
Digestion inhibited
Blood pressure rises Heart rate increases
Parasympathetic Nervous System
Slower diaphragmatic breath
Unafraid, relaxed, and comfortable
Aware of inner sensations and emotion
Outer and inner awareness both available
Thoughts free to consider anything now or later
Ability to consider many options
Feeling “I can handle it”
Digestions functioning normally
Blood pressure normal
Heart rate normal
Benefits of Diaphragm breathing
*Improves health
Positive effect on abdominal organs massages abdominal organs increases blood circulation improves digestion and elimination
Positive effect on energy and awareness feel emotion that inhabit your belly and pelvis (anger, hatred, wants, willfulness, sexual desires {visceral emotions}) access creativity, and desire to do or to create.
Positive effect on nervous system diaphragmatic breath engaged parasympathetic nervous system relaxes you
lowers