Ha breathing/ru

Ха-дыхание - это один из дополнительных типов тренировки в приложении Prana Breath, доступный для скачивания в Guru версии.

Скачать: Ха-дыхание.trng

Эффекты

• очищение легких от дыма и пыли
• расслабление мышечного напряжения
• устранение вялости
• ощущения мира и спокойствия
• эффект омоложения

Истоки, история

Этот тип тренировки в Тайцзи называется "Хенг Ха", и описан в книге Чена Янлиня "Taiji compiled: the Boxing, Saber, Sword, Pole, and Sparring".
В Prana Breath данный паттерн адаптирован и для тех, кто обычно не практикует никаких медитативных практик, и/или не имеет достаточно времени для полноценной практики, но эффект от нее все же нужен.

Setting the training

1. Download this pattern if you don't have it yet.
2. Choose this pattern in Training tab or Control tab.
3. Set the optimal training complexity so the training brings you joy, yet doesn't seem too easy. Use the options in Control tab and/or Dynamic tab to adjust all parameters.

Training process

1. Stand with your back straight, with parallel feet more than shoulder width apart. Relax your arms, close your eyes.
2. Inhale through your nose.
3. With inhaling, slowly raise the relaxed hands above your head. In the upper position bend your arms a little, with your palms facing each other.
4. Hold your breath with your hands held high.
5. Exhale fast and energetically through your mouth, producing loud "Hhhaa" sound.
6. While exhaling, bend your body fast, relaxing your arms. After this "throwing movement" your relaxed arms keep moving themselves, and there's a moment when your forearms are crossed, almost touching the floor.
7. Sustain the air, being in this bent position. Relaxed arms are swinging freely after being thrown.
8. While inhaling, slowly straighten up using your back muscles actively.
9. Repeat steps 3-8 till the end of your training session.
10. After you're done, you might take some time for meditating and contemplating yourself, or to move to another breathing pattern.

• It's a nice pattern to start your breathing session with, as it prepares your lungs in a fast and effective way.

Other questions

How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?
If you have such or other questions, please look through the FAQ page.