Ukuphefumula ngenye yezona zinto zibaluleke kakhulu kwi-yoga, leyo, ngelanga, ayinakunikwa ingqalelo rhoqo. Ukubukeka kakubi ngokuzijonga ngokuziqhelanisa, umzekelo, nge-asanas ehlukeneyo. Okwangoku, ukusebenzisa iindlela zokuphefumula - kwiSanskrit "pranayama" - ayinakuphikiswa: kokubili ukulahleka kwesisindo, kunye nokuthuthuzela uxinzelelo, kunye nokuphucula imiphunga, kunye nokutya okufanelekileyo. Ukongezelela, inkqubo yepranayama nayo ibaluleke kakhulu kubafazi abakhulelweyo.
Imigaqo jikelele
- I-Pranayama idinga ukuzola, ukwenza ukuphefumula ngokuzilibazisa;
- Awudingi i-pranayama kunye neerekhodi: musa ukuphefumula uze ube luhlaza okwesibhakabhaka;
- kunika ixesha le-pranayama, thabatha okungenani imizuzu eyi-15 nganye yesenzo sokuphefumula.
Ubonisa "umoya opheleleyo"
Ukuphefumula ngokupheleleyo kukulungiselela ukuqeqeshwa kwama pranayama. Ivumela ukuba sifunde indlela yokuphefumula ngokufanelekileyo, kuba phantse bonke abafazi baphefumlelwa ngamandla, kunye nezifuba zabo:
- hlalani ngokukhululekile (ngokugqwesileyo kwindawo ye-lotus) kwindawo ekhuni;
- jolise ekuphefumuleni kwakho;
- uthathe umoya ophezulu kwisisu sakho ukuze i-diaphragm yehla. Isisu sifanele sijikelezwe, isifuba kunye ne-collarbone zibandakanyeka, kodwa kwindawo yokugqibela;
- ukuhamba ngokukhawuleza;
Pranayama ekuhambeni (vrajana pranayama)
Lo msebenzi uya kunceda iingcamango ezicacileyo xa uhamba, umzekelo, ukuba usebenze. Yenza ngephunga lakho lempumlo:
- uthathe umoya okhulu, ubale amanyathelo amane ngesinyawo sakho sokunene;
- ukukhupha amanyathelo amane ngeenyawo zakho ezisekhohlo.
Nadi shodhana pranayama
Olu hlobo lokuphefumula lunokunyusa ukumelana nomzimba kwizifo ezahlukahlukeneyo. Ukuhlala e-pranayama pose, ukugoba phakathi kunye neminwe yenkcazo, ucinezela entendeni yesandla sakho, uze ucindezele umnwe omncinci kwisithupha. Masiqhubeke:
- empumlweni, vala iqhosha elungileyo, ucindezeleke ngokulula phezu kwayo nge-pad thumb;
- utyhutyha ngokukhawuleza ngeqhosha lasekhohlo;
- utshintshe ukuhamba. Ukubamba ikhefu lesobunxele, senza ukuphalaza okuthe tye;
- ngaphandle kokutshintsha isikhundla sesandla, ngokukhawuleza kwaye ngokugqithiseleyo unyibilike ngekhanda elifanelekileyo;
- ukukhupha, ngokulandelanayo, ikhefu lesobunxele;
- Emva kwemizuzu eyi-15-20, gqiba u-nadi shodhana pranayama exhalation nge-nostril ekhohlo.
Ngethuba lomsebenzi, unokusibekela iingqondo emakhayeni, ucinga nje ukuba uphefumlela ngeyodwa inye. Kukulungeleka ukuba uhlala kwindawo kawonkewonke.
Sitali Pranayama
Inceda ukuphucula ukugaya kunye nokunciphisa ukoma, kwaye isetyenziselwa nokunyuswa kwegazi:
- qhawula ulwimi nge-tube;
- uthathe umoya opholileyo ngokusebenzisa ulwimi olwenziwe;
- ukugwinya;
- vala umlomo wakho uphume ngokukhawuleza ngeempumlo zakho.
Bhastrika pranayama (ukuphefumula komlilo)
Zasetyenziselwa ukunciphisa iimpawu zokugula ngenxa yokugula okanye i-asthma, iphilisa imiphunga:
- uthathe umoya ophefumulayo kunye neempumlo zakho;
- kunye nomgudu omncinci, uphume ngokukhawuleza;
- ngokunyuka ukwandisa isantya sokuphefumla, okwenza ufikelele kwiintsuku ezihlanu zokuphefumula.
Musa uvila ukusebenzisa imichilo yokuphefumla , nokuba ngaba awuyi kubandakanyeka kwi-yoga. Umzimba uya kukuphendula kakuhle!