Ukuphefumula kahle kungenye yezakhi ezibaluleke kakhulu ku-yoga, okuyinto, ngeshwa, ayinikezwa ngaso sonke isikhathi ukunakekelwa okufanele. Ukubukeka okungenakuqhathaniswa nalokhu okuvivinya umzimba, isibonelo, nge-asanas ehlukile. Okwamanje, ukusetshenziswa kwemikhuba yokuphefumula - ku-Sanskrit "pranayama" - ayikwazi ukukhunjulwa: kokubili kokunciphisa umzimba, futhi njengenduduzo yokucindezeleka, kanye nokuthuthukisa amaphaphu, nokugaya kahle. Ngaphezu kwalokho, uhlelo lwe-pranayama luyadingeka nakwabesifazane abakhulelwe.
Imithetho ejwayelekile
- I-Pranayama idinga ukuthula, yenza ukuphefumula umzimba ngokukhululekile;
- Awudingi i-pranayama namarekhodi: ungabambeli umoya wakho kuze kube yilapho usuhlaza okwesibhakabhaka;
- unike isikhathi se-pranayama, thatha okungenani imizuzu engu-15 ngomkhuba ngamunye wokuphefumula.
Ukuzivocavoca "umoya ogcwele"
Ukuphefumula okuphelele ukulungiswa kwama-pranayama umzimba amaningi. Ivumela ukuthi sifunde ukuphefumula kahle, ngoba cishe bonke abesifazane baphefumula kakhulu, ngezifuba zabo:
- hlala kahle (okungcono endaweni ye-lotus) endaweni elukhuni;
- gxila ekuphefumuleni kwakho;
- uthathe umoya ojulile esiswini sakho ukuze i-diaphragm yehla. Isisu kufanele senziwe kancane, isifuba ne-collarbone zihilelekile, kodwa endaweni yokugcina;
- phuma kancane;
Pranayama ekuhambeni (vrajana pranayama)
Lo msebenzi uzosiza imicabango ecacile ngenkathi uya, isibonelo, ukusebenza. Yenza ngokuphefumula kwempumu yakho:
- uthathe umoya ojulile, ubala izinyathelo ezine ngesinyawo sakho sokunene;
- faka izinyathelo ezine ngezinyawo lwakho lwesokunxele.
Nadi shodhana pranayama
Lo mkhuba wokuphefumula ungandisa ukwanda komzimba ezifweni ezihlukahlukene. Ukuhlala ku-pranayama pose, ukugoba iminwe ephakathi nenkomba, ucindezele esandleni sakho, bese ucindezela umunwe osesithombeni. Ake siqhubeke:
- emakhaleni, vala isikhuni esifanele, ugijime kalula nge-pad thumb;
- kancane kancane ubhale ngesichotho sesokunxele;
- shintsha ukuhlanganisa. Ukubamba iqoma lesobunxele, senza ukuphuza kancane kwesokudla;
- ngaphandle kokuguqula isikhundla sesandla, kancane kancane futhi uhlume ngokujulile ngeqoma elilungile;
- ukuxhuma, ngokulandelana, i-nostril kwesokunxele;
- Ngemuva kwemizuzu engu-15-20, uqedela umsebenzi we-nadi shodhana pranayama exhalation nge-nostril kwesokunxele.
Ngesikhathi sokuzivocavoca, ungakwazi ukumboza amakhanda ngokwengqondo, ucabange ukuthi uphefumula nge-nostril eyodwa. Kulula kakhulu uma usendaweni yomphakathi.
Sitali Pranayama
Kuyasiza ukuthuthukisa ukugaya nokucindezela ukoma, futhi kusetshenziselwa ukucindezelwa kwegazi eliphezulu:
- gcwalisa ulimi nge-tube;
- siphume kancane kancane ngolimi olwenziwe;
- ukugwinya;
- vala umlomo wakho bese uphuma kancane ngekhala lakho.
Bhastrika pranayama (umoya womlilo)
Isetshenziselwa ukunciphisa izimpawu zokugula ezibangelwa ukwelashwa noma isifuba somoya, uphulukisa amaphaphu:
- uthathe umoya ophuthumayo ngekhala lakho;
- ngomzamo omncane, phuma ngamandla;
- kancane kancane ukwandisa ijubane lokuphefumula, okwenzela imijikelezo emihlanu yokuphefumula.
Ungabi nobuvila ukusebenzisa imishanguzo yokuphefumula , ngisho noma ungahlanganyeli e-yoga. Umzimba uzokuphendula kahle!