Il est recommand\u00e9 de pratiquer la respiration \u00e0 l’ext\u00e9rieur ou dans une pi\u00e8ce propre et bien a\u00e9r\u00e9e. La base de la Pranayama est la concentration sur la respiration. Des vertiges survenant sont une raison d’arr\u00eater les exercices, de s’allonger et de se d\u00e9tendre.<\/p>\n\n\n\n
Les bienfaits des exercices de respiration en yoga<\/h3>\n\n\n\n Chez les personnes menant une vie s\u00e9dentaire, il se produit un d\u00e9ficit en dioxyde de carbone, ce qui affaiblit les vaisseaux et entra\u00eene des maladies des organes internes. Souvent, aux premiers stades de la grossesse, une prise de poids excessive provoque une hypodynamie. La technique de respiration correcte compense le d\u00e9ficit en dioxyde de carbone, relaxe les vaisseaux, normalise l’approvisionnement en sang du c\u0153ur, du foie et des reins, et renforce le tonus de l’organisme.<\/p>\n\n\n\n
L’efficacit\u00e9 du pranayama pour maintenir la minceur repose sur une br\u00e8ve hypoxie que l’organisme \u00e9prouve lors des exercices. Cela n’affecte pas le bien-\u00eatre ou le fonctionnement des organes, mais la synth\u00e8se des enzymes responsables du m\u00e9tabolisme s’acc\u00e9l\u00e8re consid\u00e9rablement.<\/p>\n\n\n\n
La respiration yogique compl\u00e8te par le nez prot\u00e8ge contre les maladies respiratoires, fournit de l’oxyg\u00e8ne au corps, et nettoie les poumons de l’air stagnant. Les exercices respiratoires aident \u00e0 se calmer, \u00e0 contr\u00f4ler les \u00e9motions et \u00e0 g\u00e9rer l’hypertension, souvent pr\u00e9sente chez les femmes enceintes, et procurent un sentiment de paix.<\/p>\n\n\n\nTypes d’exercices de respiration dans le yoga<\/h3>\n\n\n\n Pranayama vise \u00e0 ma\u00eetriser la respiration, contribuant ainsi \u00e0 la saturation compl\u00e8te des poumons en oxyg\u00e8ne et \u00e0 l’am\u00e9lioration de la sant\u00e9 du corps. Dans la pratique du hatha yoga, on distingue 4 types d’exercices de respiration :<\/p>\n\n\n\n
Respiration sup\u00e9rieure. Implique les muscles cervicaux, avec \u00e9l\u00e9vation des c\u00f4tes, des clavicules et des \u00e9paules, l’air atteint le sommet des poumons. La saturation des alv\u00e9oles en oxyg\u00e8ne et un bon \u00e9change gazeux ne se produisent pas, la respiration exige beaucoup d’efforts. La respiration sup\u00e9rieure dans le yoga est consid\u00e9r\u00e9e comme la moins efficace.<\/p>\n\n\n\n
Respiration moyenne. L’air inspir\u00e9 remplit le lobe moyen des poumons, entra\u00eenant une expansion lat\u00e9rale. En cons\u00e9quence, la cage thoracique s’\u00e9largit, les c\u00f4tes se soul\u00e8vent, des mouvements verticaux du diaphragme se produisent, et l’abdomen se gonfle et se contracte pendant l’inspiration et l’expiration. La respiration moyenne n\u00e9cessite moins d’efforts, mais apporte peu de bienfaits.<\/p>\n\n\n\n
Respiration inf\u00e9rieure. Elle se produit gr\u00e2ce aux mouvements de l’abdomen, accompagn\u00e9s du d\u00e9placement vertical du diaphragme, utilisant la partie inf\u00e9rieure des poumons avec un minimum d’efforts respiratoires. Cela permet de masser en douceur les organes internes, \u00e0 l’exception du c\u0153ur. La respiration inf\u00e9rieure favorise la normalisation du fonctionnement des syst\u00e8mes digestif et excr\u00e9teur, am\u00e9liore le m\u00e9tabolisme et le tonus des muscles abdominaux, et aide \u00e0 r\u00e9duire la tension mentale.<\/p>\n\n\n\n
Respiration compl\u00e8te. Elle se fait par des mouvements ondulatoires doux de la partie avant du corps dans l’ordre strict suivant : l’abdomen se proj\u00e8te vers l’avant, l’air passe dans les lobes inf\u00e9rieurs des poumons, la cage thoracique s’\u00e9largit sur les c\u00f4t\u00e9s, laissant passer l’air dans la partie m\u00e9diane, et les clavicules se soul\u00e8vent, permettant de remplir la partie sup\u00e9rieure des poumons. L’expiration se fait dans le m\u00eame ordre : en rentrant l’abdomen, l’air est expuls\u00e9 de la partie inf\u00e9rieure des poumons, la cage thoracique revient \u00e0 sa position initiale, les clavicules s’abaissent, lib\u00e9rant les poumons de l’air. Cette respiration sature compl\u00e8tement le corps en oxyg\u00e8ne et en prana – “force vitale”, favorise l’\u00e9limination des toxines, renforce le syst\u00e8me immunitaire.<\/p>\n\n\n\nSubtilit\u00e9s d’une respiration correcte<\/h3>\n\n\n\n L’apprentissage des exercices respiratoires ne doit pas \u00eatre accompagn\u00e9 de ces erreurs :<\/p>\n\n\n\n
\u2022 Les inspirations et expirations sont de m\u00eame dur\u00e9e. Il est n\u00e9cessaire de viser \u00e0 ce que l’expiration prenne deux fois plus de temps que l’inspiration; cependant, pendant la grossesse, il vaut mieux ne pas retenir son souffle ou faire des expirations compl\u00e8tes. La respiration doit \u00eatre naturelle et d\u00e9tendue.<\/p>\n\n\n\n
\u2022 La posture, emp\u00eachant la correcte ex\u00e9cution des exercices. En se concentrant sur la respiration, il faut d\u00e9tendre les \u00e9paules et veiller \u00e0 leur immobilit\u00e9 \u00e0 l’inspiration. Pour aider les d\u00e9butants \u00e0 garder le dos droit et \u00e0 ne pas comprimer la cage thoracique, un appui contre le mur peut \u00eatre utile.<\/p>\n\n\n\n
\u2022 Le processus de respiration se fait uniquement par les muscles abdominaux, ce qui devient non naturel. Les d\u00e9butants qui apprennent pranayama ont tendance \u00e0 contr\u00f4ler excessivement les inspirations et expirations; avec le temps, ils parviendront \u00e0 se d\u00e9tendre sans perdre la bonne position du corps.<\/p>\n\n\n\n
\u2022 Distraction. L’attention doit \u00eatre concentr\u00e9e sur le passage de l’air \u00e0 travers le corps. En cas de distraction par des pens\u00e9es ext\u00e9rieures, il est conseill\u00e9 de se recentrer sur la respiration.<\/p>\n\n\n\n
Apprendre \u00e0 respirer correctement est facilit\u00e9 par une pr\u00e9paration pr\u00e9liminaire, qui comprend une m\u00e9ditation spirituelle et une \u00e9tude d\u00e9taill\u00e9e de la technique d’ex\u00e9cution des exercices gr\u00e2ce aux le\u00e7ons vid\u00e9o<\/a> du site.<\/p>\n","protected":false},"excerpt":{"rendered":"Respiration en hatha yoga Une composante essentielle de la hatha yoga est la gymnastique respiratoire – Pranayama, qui se traduit par “contr\u00f4le du prana” ou…<\/p>\n","protected":false},"author":11,"featured_media":6344,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[646],"tags":[],"class_list":["post-8746","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maman-post-partum-fr"],"yoast_head":"\n
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