I-7 Pranayamas yolusu oluKhanyayo

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Sonke sisukele isikhumba esikhanyayo. Imbonakalo engenasiphako, ekhanyisiweyo evela ngaphakathi iyavakala imangalisa kodwa phakathi kwawo wonke umdaka nongcoliseko ulusu lwethu luchanabeke, ukungalali ebusuku, imitha yelanga erhabaxa, okona kutya kunempilo kunye nobomi bentlalo obufuna utywala kunye nokutshaya Ukuqinisekiswa, ukukhanya kwendalo kolusu lwethu kuya kuphoswa. Ukufumana ukukhanya kwenyani kwaye kungabikho namnye ofakelweyo zizakhono zokuzenzela ezimangalisayo ngumsebenzi wangaphakathi. Kwaye i-yoga, ngakumbi iPranayama ibonakalisiwe ukuba ineziphumo ezihle kulusu. Kunye nazo zonke ii-asanas, umthambo wokuphefumla, iPranayama ibalulekile ekufumaneni isikhumba esikhanyayo.

Yintoni iPranayama?

IPranayama yinxalenye yeYoga egxile ekuphefumlweni nakwinkqubo yokuphefumla. Ukusukela kwiminyaka yobudala, i-Yogis isebenzise ukuziqhelanisa nePranayama ukufumana impilo esempilweni kunye nokuzola iingqondo zabo. Kodwa, ikwanceda kakhulu ukuphucula ukubonakala kolusu lwakho.

I-Pranayama yindlela yogic yokuvumelanisa ukuphefumla kwakho nee-asanas zakho. Kubandakanya ulawulo lokuphefumla ukulawula ukuhamba simahla kwamandla obomi okanye i-prana ngomzimba wakho. Ijolise kwinkqubo yakho yokuphefumla, iphucule ukuhamba kwegazi kwaye ihlambulule igazi ukuphucula impilo yolusu kwaye ikunike ulusu oluqaqambileyo.

Pranayama yesikhumba esikhanyayo

Kapalabhati

Ityala lemifanekiso: YOGATAKET

I-Kapalabhati shat kriya esusa ityhefu emzimbeni wakho. Igama elithi Kapalabhati lenziwe ngamagama amabini- 'Kapala' lithetha ibunzi kwaye 'uBhati' uthetha ukuqaqamba. Ibandakanya indlela yokuphefumla yokuphefumla kunye nokuphefumla okusebenzayo. Le ndlela yeyoga yomeleza imiphunga yakho, isuse iibhloksi, iphucula ukujikeleza kwegazi kwaye isuse ityhefu emzimbeni wakho. Ukuziqhelanisa rhoqo neKapalabhati kunceda ukucoca ulusu lwakho kwaye kongeza ukukhanya kwendalo kuyo.

Uyenza njani iKapalabhati

• Hlala nkqo imilenze yakho iwele kwaye izandla zakho ziphumlile emadolweni.

• Ukuqala, thatha umoya ophefumlayo ngokuphefumla ngeempumlo zakho nangokuphefumla ngomlomo wakho. Oku kunceda ukucoca kunye nokuqalisa inkqubo yakho.

• Faka kwaye uve ukuba isisu sakho siyagcwalisa. Gcwalisa phantse isiqingatha sesisu sakho ngomoya.

• Khupha kabukhali wonke umoya ngeempumlo zakho, uzobe inkaba yakho phezulu.

• Phinda uthathe umoya ophefumlayo kwaye uvumele isisu sakho sigcwalise.

• Phinda le nkqubo amaxesha ama-10 kwaye uphefumle ngesiqhelo.

• Phinda lo mjikelo amaxesha ali-10.

Ngubani okufanele ayeke ukwenza iKapalabhati

Ukuba unale miqathango ilandelayo, kuya kufuneka uyeke ukwenza iKapalabhati.

• Ukukhulelwa

• Izifo zentliziyo

• Imiba yesisu

• Reflux yeasidi

• Izifo zesisu

• Igazi elonyukayo

Bhastrika

Ityala lemifanekiso: Amar Ujala

I-Bhastrika Pranayama ikwabizwa ngokuba yi-yogic breath yomlilo. Icinezela emacaleni akho kwaye inceda ukukhupha umoya obanjelwe kwimiphunga yakho. I-Bhastrika inceda ukomeleza umzimba wakho kunye nokuzola ingqondo yakho. Yindlela yokuphefumla enamandla ekuthiwa yonyusa amandla obomi. Yonyusa nenqanaba leoksijini egazini lakho kwaye ke yongeza ukukhanya kulusu lwakho. Ngokungafaniyo neKapalabhati, iBhastrika ibandakanya inhalation enamandla kunye nomphunga.

Kukwabalulekile ukuba uqaphele ukuba uhlala uhlala uqala iseshoni yakho yePranayama kunye neBhastrika kwaye uyilandele kunye noKapalabhati.

Uyenza njani iBhastrika Pranayama

• Hlala nkqo imilenze yakho iwele.

• Thatha umoya ophefumlayo, bamba imizuzwana emi-5 kwaye ukhulule.

• Ngoku phefumla ngamandla uze uphefumle ngamandla ngeempumlo.

• Qinisekisa ukuba uphefumla kwi-diaphragm yakho.

• Gcina amagxa akho ethe tye kwaye isifuba sakho, intamo kunye nentloko zisamile ngelixa uqhuba iBhastrika.

• Phinda uphefumle ngokunyanzela imizuzwana engama-30-45.

• Thatha ikhefu lemizuzwana embalwa kwaye uphinde umjikelo amaxesha amabini ngaphezulu.

Ngubani ofanele ayeke ukwenza iBhastrika

Ukuba unale miqathango ilandelayo, kufuneka uyeke ukwenza iBhastrika.

• Ukukhulelwa

• Uxinzelelo lwegazi

• Ukuxhuzula

• Ukuphazamiseka kovalo

• Imeko yentliziyo

Uhlobo lohlobo: Njengoko uBhastrika eyomeleza inkqubo yakho, akufuneki yenziwe ebusuku okanye esiswini. Kwakhona, yeka ukwenza iBhastrika ngelixa uhlaselwa yimigraine.

Anulom vilom

I-Anulom Vilom yindlela yokuphefumla yeyoga yokulawula amandla ePranic okanye amandla abalulekileyo ahamba emzimbeni wethu. Eyaziwa nangokuthi kukuphefumla okunye kwempumlo, u-Anulom Vilom unceda ukukhuthaza ijelo lakho langaphakathi, ususe iibhloksi kwinkqubo yakho yokuphefumla kwaye uphucule ukujikeleza kwegazi emzimbeni wakho. Konke oku kunceda ekususeni ityhefu kunye neeradicals ezisimahla emzimbeni wakho, kuzise uxolo lwengqondo kunye nokuzola, kwaye kukushiye ulusu olungenasiphako.

Uyenza njani iAnulom Vilom

• Hlala nkqo imilenze yakho iwele.

• Qinisekisa ukuba umqolo wakho uthe tye kwaye amagxa akho akhululekile.

• Thatha umoya omninzi, bamba imizuzwana embalwa kwaye ukhulule.

• Ngoku, vala i-nostril yakho yasekunene ngesithupha sakho sasekunene.

• Tsala kabukhali impumlo yakho ekhaleni lasekhohlo ixesha elide nelinzulu lokuphefumla.

• Vala impumlo yakho yasekhohlo usebenzisa umsesane womnwe kwaye uphefumle kabukhali kwilali yakho yasekunene.

• Ngoku, phefumlela phezulu ngokukhawuleza ukusuka kwimpumlo yasekunene, vala impumlo yasekunene uze uphefumle kabukhali ngempumlo yakho yasekhohlo.

• Gxila ekuphefumlweni kwakho kwaye uzame ukuthelekisa ixesha lokungenisa kunye nelokukhupha.

• Phinda le nkqubo imizuzu emi-5.

Uhlobo lohlobo: Ngokuziqhelanisa rhoqo no-Anulom Vilom, zama ukunyusa inhale kunye nokukhupha ixesha lokuphefumla kwakho. Kwaye gcina umphefumlo wakho ungaguquguquki.

UNadi Shodan Pranayama

Ityala lemifanekiso: YOGA KWIIMPILO Zemihla ngemihla

INadi Shodan inamagama amabini- 'uNadi' athetha ijelo lamandla afihlakeleyo kunye 'neShodan' elithetha ukucoceka. Yindlela yokuphefumla enceda ukucoca amandla avaliweyo kunye neendlela zokuphefumla emzimbeni wethu kunye nokuqinisekisa ukuhamba kwegazi okusempilweni. Yindlela elula yokuphefumla evula amajelo akho kwaye igcwalise igazi lakho ngokufumana okutsha kweoksijini isusa zonke iityhefu ezisemzimbeni wakho eziqokelelweyo ngenxa yamajelo avaliweyo kwaye ikunike ngesikhumba esihle esikhazimlayo.

Le ikwayenye indlela yokuphefumla efana neAulom Vilom. Umahluko kuphela ngelixa u-Aulom Vilom ephefumla kabukhali kwaye enamandla, iNadi Shodan Pranayam ibandakanya ukuphefumla okuthambileyo nokufihlakeleyo.

Uyenza njani iNadi Shodan Pranayam

• Hlala nkqo uphumle.

• Thatha ukuphefumla okumbalwa kwaye ujonge ekuphefumlweni kwakho.

• Phakamisa isandla sakho sokunene ubeke isalathiso kunye nomnwe ophakathi phakathi kwamashiya akho.

• Ngoku, vala impumlo yakho yasekunene ngesithupha sesandla sakho sasekunene.

• Thatha umphefumlo onzulu nothambileyo ngeempumlo zasekhohlo.

• Vala impumlo yasekhohlo ngomnwe wesangqa wesandla sakho sasekunene uphefumle ngekhala lakho lasekunene.

• Thatha umoya omninzi ngeempumlo zakho zasekunene, vala i-nostril yakho yasekunene kwaye uphefumle nzulu ngeempumlo zakho zasekhohlo

• Phinda le nkqubo izihlandlo ezingama-20.

• Phinda umjikelo amaxesha ama-3.

Bhramari, Udgeeth kunye noPranav Pranayama

Ityala lemifanekiso: Isikolo soXolo lweYoga yeHlabathi

Ezi zindlela zintathu zePranayama esizibeke kunye kuba kufanele ukuba zenziwe ngokulandelelana. IBahrami Pranayama, ekwabizwa ngokuba yi-Bee Breath Pranayama, inefuthe lokuthomalalisa ingqondo. Inceda ukubonelela ngoxinzelelo kuxinzelelo, uxinzelelo lwexinzelelo kunye noxinzelelo. Oku kulandelayo u-Ugeeth kunye no-Pranav Pranayam bonyusa (Bhramari Pranayama) kwaye baxhokonxe inkqubo yakho yemithambo-luvo ukuzolisa ingqondo yakho nokongeza ukukhanya ebusweni bakho. Ukudityaniswa kwezi Pranayama zintathu kuyaziwa kuzisa uxolo kuwe.

Uyenza njani i-Bhramari, i-Udgeeth kunye ne-Pranav Pranayama

• Hlala nkqo uguqe ngamadolo ukhululeke.

• Vala iindlebe zakho ngobhontsi.

• Beka iminwe yesalathiso ngokuthe tye ebunzini lakho kunye neminye iminwe emithathu ngamehlo akho. Gcina umlomo wakho uvaliwe.

• Thatha umoya kwaye ucule isandi eside se-'Aum 'kwiimpumlo zakho ngelixa uphefumla. Ukumemeza u-Aum kwiimpumlo zakho kuya kwenza isandi njenge-buzz yenyosi kwaye ke igama.

• Ukuya eU Udgeeth Pranayama, beka izandla zakho emadolweni kwaye ulungelelanise ukuma kwakho.

• Thatha umoya omninzi ngaphakathi kwaye ukhulule.

• Gxila engqondweni yakho phakathi kwamashiya akho kwaye uthathe umphefumlo onzulu.

• Khupha ngengoma yeAum.

• Phinda le nkqubo ye-Bhramari kunye ne-Udgeeth Pranayam ka-5.

• Ngoku siqhubela phambili ePranav Pranayama.

• Ukugcina izandla zakho emadolweni, gxila embindini wamashiya akho kwaye ugcine ukuthula okupheleleyo.

• Khumbula ukuphefumla kwakho kwaye uthathe umoya ophefumlelweyo kunye othambileyo ngamava atyebisayo.

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