Shin ka taɓa yin numfashi mai zurfi lokacin da kake jin matsin lamba ko damuwa mai yawa? Idan ka yi haka, kana jin ɗan sauƙi da sauƙi a zuciyarka, ko ba haka ba? A gaskiya ma, wannan abin da muke yi ba tare da saninmu ba yana da tushe na kimiyya kuma yana kawo waraka mai ban mamaki ga jikinmu da tunaninmu. Wannan ita ce fasahar numfashi da muke kira " Pranayama " (Pranayama). Wannan ba kawai numfashi ba ne, wani abu ne da ya fi haka zurfi. Bari mu yi magana game da wannan a yau.
Menene Pranayama a zahiri?
A taƙaice dai, pranayama wata dabara ce ta musamman da ta fito daga tsoffin tsarin yoga na Indiya kuma tana sarrafa numfashinmu. A cikin wannan, muna yin aikin numfashi, riƙewa, da fitar da numfashi ta hanyoyi daban-daban da kuma tsawon lokaci daban-daban.
Wannan ba wai kawai motsa jiki ba ne, a cikin yoga ana kiransa da gaɓɓai na huɗu, ko kuma "gaɓɓai na huɗu na yoga". Yana da mahimmanci haka. Kalmar "Pranayama" ta ƙunshi kalmomi biyu. "Prana" tana nufin "numfashi" ko "ƙarfin rai". "Ayama" tana nufin "iko", "faɗaɗawa" ko "tsawaita". Don haka, Pranayama tana nufin "ikon rai" .
A cewar imanin yoga, ana cewa sarrafa wannan numfashi yana sarrafa ikon tunaninmu. Haka kuma ana kyautata zaton cewa wannan hanyar tana taimakawa wajen cire guba daga jiki da kuma tsarkake jiki (dakatar da guba).
Ta yaya zagayowar numfashin pranayama ke faruwa?
Yawanci akwai manyan matakai guda uku na numfashin Pranayama. Idan kana da matsala wajen tunawa da waɗannan, kada ka damu da kalmomin, kawai ka fahimci tsarin.
- Puraka: Wannan shine shaƙa . Matakin da muke shaƙa numfashi a hankali da zurfi a cikin ƙirjinmu.
- Kumbhaka: Wannan yana nufin riƙe numfashi a cikin jiki na ɗan lokaci ( riƙewa ) .
- Rechaka: Wannan shine fitar da numfashi a hankali na numfashin da aka riƙe.
Ana kammala zagayen pranayama guda ɗaya ta hanyar yin waɗannan matakai uku a jere.
Waɗanne manyan nau'ikan pranayama ne?
Akwai hanyoyi masu sauri da kuma a hankali na pranayama. Duk da cewa akwai nau'ikan da yawa, bari mu dubi wasu daga cikin shahararrun nau'ikan da ake amfani da su a tsakaninmu. Duk da cewa sunayen waɗannan suna da ɗan rikitarwa, aikin yana da sauƙi sosai.
| Nau'in Pranayama | Bayani mai sauƙi | Babban fa'ida |
|---|---|---|
| Bhastrika pranayama | "Numfashi mai ƙanƙanta" numfashi ne da fitar da iska cikin sauri, kamar sautin maƙeri. | Don samar da kuzari nan take ga jiki. |
| Kapal Bhati pranayama | "Hasken kai" ko hanyar tsarkake kwanya. Yana mai da hankali kan fitar da iska cikin sauri. | Don tsarkake jiki da kuma tsarkake makamashi. |
| Nadi Shodhan pranayama | "Madadin numfashin hanci" shine shaƙa ta hanci ɗaya sannan a fitar da ita ta ɗayan. | Don daidaita ɓangaren dama da hagu na kwakwalwa da kuma tattara hankali. |
| Pranayama na Bhramari | "Numfashin zuma" aikin fitar da numfashi ne da sauti kamar zuma. | Don kwantar da hankalin da ba shi da natsuwa da kuma sarrafa tunani. |
Menene amfanin Pranayama ga jikinmu da hankalinmu?
Kimiyyar zamani yanzu ta gano abubuwa da yawa game da fa'idodin waɗannan motsa jiki na numfashi ga lafiya . Bari mu ga menene su.
Ƙwarin gwiwar ayyukan kwakwalwa
Yin Pranayama yana inganta aikin fahimi., wato, abubuwa kamar tunani, ƙwaƙwalwa, da hankali suna inganta. Bincike ya nuna cewa ƙwarewar ji da motsin ji, musamman, ana haɓaka su ta hanyar dabarun pranayama mai sauri.
Makamashin da ake bayarwa ga huhu
Wannan ba abin mamaki bane. A matsayin motsa jiki na numfashi, aikin huhu yana inganta. Ikon riƙe numfashi yana ƙaruwa, kuma tsokoki na tsarin numfashi suna ƙaruwa. Wannan na iya taimakawa sosai wajen ƙarfafa huhu ga waɗanda ke murmurewa daga cututtuka kamar ciwon huhu da kuma waɗanda ke fama da asma.
Taimakawa wajen daina shan taba
Idan kana ƙoƙarin daina shan taba , pranayama na iya zama babban aboki. An gano cewa yin waɗannan dabarun numfashi lokacin da kake sha'awar shan sigari na taimakawa wajen rage sha'awar.
Yana kwantar da hankali, yana rage damuwa da damuwa
Pranayama hanya ce mai kyau ta rayuwa a wannan lokacin, wanda shine inganta tunani. Idan ka mai da hankali kan numfashinka, zaka iya 'yantar da kanka daga tunanin da ba dole ba kuma ka kwantar da hankalinka.
Bincike ya nuna cewa ɗaliban da ke yin pranayama suna fuskantar raguwar damuwa da tashin hankali , musamman a lokutan da ake fuskantar matsin lamba mai yawa kamar jarrabawa. Wannan zai iya taimakawa wajen canza matakan hormones na damuwa a jikinmu. Pranayama kuma na iya rage damuwa da mummunan motsin rai da ke tattare da shi sosai. Za ku ji bambanci koda bayan kun yi shi sau ɗaya.
Don sarrafa hawan jini (hawan jini)
Yin aikin pranayama na Bhramari musamman zai iya taimakawa wajen rage hawan jini (hawan jini) . Ta hanyar rage damuwa ta wannan hanyar, muna kuma da damar kare kanmu daga cututtuka masu haɗari kamar shanyewar jiki da cututtukan zuciya.
Sauƙi daga cututtukan psychosomatic
Akwai wasu cututtuka da jiki da tunani ke haifarwa. Muna kiran waɗannan cututtukan psychosomatic . Misalai sun haɗa da ciwon kai na migraine, wasu ciwon ciki, da kuma yanayin fata kamar psoriasis. Pranayama na iya taimakawa wajen magance waɗannan cututtuka ta hanyar haɗa hankali da jiki ta hanyar numfashi.
Yadda ake yin Pranayama?
Kamar yadda yake da kowane sabon tsarin motsa jiki, ya fi kyau ka yi magana da likitanka kafin ka fara motsa jiki.Yana da matuƙar muhimmanci a nemi shawarar likita, musamman idan kana da wata matsala ta lafiya kamar asma, hawan jini, ko cututtukan zuciya.
Idan kana fara aiki, fara a hankali . Fara da mintuna kaɗan a rana kuma a hankali ƙara lokacin yayin da kake jin daɗi. Ya fi kyau ka fara koyo daga malami mai ƙwarewa, domin yin hakan ba daidai ba zai iya haifar da matsaloli marasa amfani. Idan kana yin hakan ta hanyar kallon bidiyo a kan abubuwa kamar YouTube, fara da bidiyo mai sauƙi, musamman ga masu farawa.
Saƙon Ɗauka Gida
- Pranayama hanya ce ta kimiyya ta sarrafa numfashi. Yana da muhimmin bangare na yoga.
- Wannan zai iya rage damuwa, damuwa, da fushi da kuma kwantar da hankalin mutum.
- Wannan yana taimakawa wajen inganta aikin huhu, da kuma daidaita hawan jini, da kuma inganta aikin kwakwalwa.
- Kamar kowace sabuwar motsa jiki, tuntuɓi likitanka kafin fara pranayama, musamman idan kana da wasu matsalolin lafiya.
- Fara a hankali sannan a hankali a ƙara horonka. Idan zai yiwu, ka koya daga ƙwararren malami.
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