{"id":9342,"date":"2022-12-16T17:48:04","date_gmt":"2022-12-16T16:48:04","guid":{"rendered":"https:\/\/beautytherapy.absolution-cosmetics.com\/?p=9342"},"modified":"2024-12-09T08:37:19","modified_gmt":"2024-12-09T07:37:19","slug":"pranayama-yoga","status":"publish","type":"post","link":"https:\/\/beautytherapy.absolution-cosmetics.com\/fr\/bien-etre\/medecines-alternatives\/pranayama-yoga\/","title":{"rendered":"Pranayama, exercices de respiration en yoga\u00a0"},"content":{"rendered":"
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Le pranayama est une composante cruciale de la pratique du yoga. Il s\u2019agit autant d\u2019exercices de respiration sp\u00e9cifiques que de la fa\u00e7on dont on l\u2019utilise pendant la r\u00e9alisation des postures. Cette v\u00e9ritable discipline du souffle comporte de nombreux bienfaits. Les techniques de pranayama peuvent m\u00eame \u00eatre pratiqu\u00e9es r\u00e9guli\u00e8rement sans y associer de postures. Cela en fait l\u2019alli\u00e9 id\u00e9al d\u2019une routine bien-\u00eatre au quotidien\u2009! D\u00e9couvrez tout ce qu\u2019il faut savoir sur ces techniques de respiration yogiques.\u00a0\u00a0<\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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Le pranayama, la discipline du souffle\u00a0<\/strong><\/h2>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n
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Le terme en lui-m\u00eame vient d\u2019abord du mot \u00ab\u2009Prana\u2009\u00bb. Il d\u00e9signe tout autant, en sanskrit, le souffle que l\u2019\u00e9nergie vitale qu\u2019il contient et apporte au corps physique. Selon la philosophie du yoga, le Prana circule en toutes choses, autour de nous comme \u00e0 l\u2019int\u00e9rieur. Pratiquer des techniques de contr\u00f4le (\u00ab\u2009yama\u2009\u00bb) du souffle permettrait d\u2019en augmenter la quantit\u00e9 et la qualit\u00e9 dans le corps humain. Le pranayama est, dans les yoga-Sutras de Patanjali, l\u2019un des 8 membres de la pratique. Il permet d\u2019acc\u00e9der, avec les autres membres (dont les asanas, les postures) au Samadhi, l\u2019\u00e9tat de conscience pure. C\u2019est donc un ensemble de techniques de respiration et de contr\u00f4le du souffle vital permettant d\u2019am\u00e9liorer la circulation du Prana. <\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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Les exercices de pranayama sont d\u00e9taill\u00e9s et document\u00e9s dans diff\u00e9rents textes anciens de la pratique du yoga, comme le Hatha Yoga Pradipika. Ils se basent sur une compr\u00e9hension holistique de la respiration, d\u00e9compos\u00e9e entre l\u2019inspiration, l\u2019expiration et la r\u00e9tention du souffle. Dans cette vision globale, on consid\u00e8re par ailleurs que les techniques de pranayama vont permettre de contr\u00f4ler la circulation de l\u2019\u00e9nergie vitale, \u00e0 travers des canaux subtils, qu\u2019on appelle nadis. Il en existe 2 principaux, Ida et Pingala. Ils partent respectivement de la narine gauche et de la narine droite pour s\u2019enrouler ensuite autour de la colonne vert\u00e9brale. Sur ce sujet, l\u2019activation et la prise de conscience de cet aspect \u00e9nerg\u00e9tique de la respiration sont un des enjeux et bienfaits du yoga kundalini<\/a>.\u00a0\u00a0<\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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Les bienfaits des exercices de pranayama<\/strong>\u00a0<\/h2>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n
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De nombreuses techniques de pranayama consistent \u00e0 progressivement am\u00e9liorer les capacit\u00e9s d\u2019inspiration, d\u2019expiration et de r\u00e9tention du souffle, pour une meilleure absorption et circulation de l\u2019\u00e9nergie vitale. Mais ils apportent aussi beaucoup d\u2019autres bienfaits physiques et psychiques.  <\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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En effet, le travail de contr\u00f4le du souffle a de puissants effets pour calmer le stress. Dans les cas d\u2019une situation provoquant une anxi\u00e9t\u00e9 \u00e9lev\u00e9e, inspirer et expirer profond\u00e9ment par le nez est la premi\u00e8re chose \u00e0 faire pour s\u2019apaiser\u2009! Les techniques de respiration sont d\u2019ailleurs \u00e0 la base de diff\u00e9rentes disciplines visant la relaxation ou la gestion des \u00e9motions difficiles, comme la sophrologie ou l\u2019hypnose. <\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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D\u2019un point de vue physiologique, les processus qui entrent en jeu dans la respiration ont des cons\u00e9quences majeures sur l\u2019activation du syst\u00e8me nerveux parasympathique, qui commande tout un tas de fonctions vitales dans le corps. Ainsi, travailler sur sa respiration a de nombreux bienfaits prouv\u00e9s sur :  <\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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  • la digestion\u2009; <\/li>
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    • le tonus et la souplesse musculaires\u2009; <\/li>
    • le sommeil\u2009; <\/li>
    • le syst\u00e8me immunitaire. <\/li><\/ul>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n
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      Une pratique r\u00e9guli\u00e8re de diff\u00e9rents exercices de pranayama permet d\u2019apporter force et vitalit\u00e9 tout en r\u00e9gulant le stress et ses effets n\u00e9fastes pour la sant\u00e9 et la productivit\u00e9.\u00a0\u00a0<\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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      Les principales techniques de pranayama\u00a0<\/strong><\/h2>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n
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      Consignes g\u00e9n\u00e9rales\u00a0<\/em><\/strong><\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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      Il existe de nombreuses techniques de pranayama, avec des degr\u00e9s d\u2019intensit\u00e9 variables. Certains exercices de respiration sont tr\u00e8s accessibles, d\u2019autres ne doivent \u00eatre r\u00e9alis\u00e9s qu\u2019avec la guidance d\u2019un prof de yoga form\u00e9 et exp\u00e9riment\u00e9. Les r\u00e9tentions de souffle sont ainsi r\u00e9serv\u00e9es \u00e0 une pratique plus avanc\u00e9e ou supervis\u00e9e, car elles peuvent comporter des contre-indications (en cas d\u2019hypertension par exemple). <\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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      Tous les exercices de pranayama doivent se pratiquer dans une posture assise pour s\u2019assurer de pouvoir allonger la colonne vert\u00e9brale. On peut \u00e9ventuellement garder une main sur le ventre et\/ou sur la cage thoracique selon les techniques pour mieux ressentir les activations n\u00e9cessaires. Le travail de pranayama commence et termine toujours par un temps de prise de conscience du souffle naturel. Voici deux respirations que vous pouvez pratiquer facilement chez vous ou m\u00eame au bureau. <\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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      La respiration yogique\u00a0<\/em><\/strong><\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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      On l\u2019appelle aussi la respiration compl\u00e8te. Elle peut se pratiquer assis ou couch\u00e9 si cela vous aide \u00e0 mieux prendre conscience des diff\u00e9rentes \u00e9tapes. Vous prenez une inspiration par le nez en gonflant le ventre, puis les c\u00f4tes, jusqu\u2019en haut de la cage thoracique. Puis, vous expirez par le nez en faisant le chemin inverse et d\u00e9gonflez le haut de la cage thoracique, les c\u00f4tes et enfin le ventre.  <\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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      N\u2019oubliez pas de d\u00e9marrer par quelques respirations naturelles avant de commencer. Vous pouvez effectuer plusieurs cycles en cherchant \u00e0 allonger progressivement la dur\u00e9e de vos inspirations et expirations. <\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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      La respiration altern\u00e9e\u00a0<\/em><\/strong><\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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      Il s\u2019agit ici d\u2019activer particuli\u00e8rement les canaux Ida et Pingala. On peut prendre un mudra avec la main droite, Vishnu mudra, en repliant l\u2019index et le majeur. On va alternativement utiliser le pouce pour presser la narine droite et l\u2019annulaire et l\u2019auriculaire pour presser contre la narine gauche. Pour d\u00e9marrer un cycle, on expire par le nez avec la narine gauche et l\u2019on inspire de nouveau \u00e0 gauche. Puis, on ferme la narine gauche pour expirer \u00e0 droite, avant d\u2019inspirer de nouveau \u00e0 droite. On peut r\u00e9p\u00e9ter cela autant de fois que souhait\u00e9. Traditionnellement, il est recommand\u00e9 d\u2019effectuer 12 cycles, mais vous pouvez commencer par 3 et augmenter progressivement le nombre de r\u00e9p\u00e9titions.   <\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>\n\n

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      La pratique r\u00e9guli\u00e8re de ces pranayama peut vous aider \u00e0 trouver le calme, vous d\u00e9tendre, mieux dormir ou apaiser diff\u00e9rents maux du quotidien<\/p>\n <\/div>\n <\/div>\n <\/div>\n\n <\/section>","protected":false},"excerpt":{"rendered":"

      Le pranayama est une composante cruciale de la pratique du yoga. Il s\u2019agit autant d\u2019exercices de respiration sp\u00e9cifiques que de la fa\u00e7on dont on l\u2019utilise pendant la r\u00e9alisation des postures. Cette v\u00e9ritable discipline du souffle comporte de nombreux bienfaits. Les techniques de pranayama peuvent m\u00eame \u00eatre pratiqu\u00e9es r\u00e9guli\u00e8rement sans y associer de postures. Cela en […]<\/p>\n","protected":false},"author":24,"featured_media":9347,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[995,198,998],"tags":[1035,1196,1189],"class_list":["post-9342","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bien-etre","category-medecines-alternatives","category-yoga","tag-meditation","tag-respiration","tag-yoga"],"acf":[],"yoast_head":"\nPranayama, exercices de respiration en yoga\u00a0 - Beauty Therapy<\/title>\n<meta name=\"description\" content=\"Le pranayama est une composante cruciale de la pratique du yoga. 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