I rilru leh taksa tan chawlh hahdamna thuk tak i mamawh em? 'Yoga Nidra' chungchang hi han zir teh ang u?

Kan nitin nunah engzat nge kan hmachhawn? Office hnathawh, inchhung buaina, naupang zirna... Heng zawng zawng nen hian lu leh taksaa hahna leh nawrna awmte sawina tur thumal a awm lo, a dik em? Chuvangin, hetiang hun lai hian mi tam tak chuan yoga exercise leh meditation method lam an hawi thin. Vawiin hian chutiang bawka, mahse a danglam deuh deuh, hahdamna mak tak thlentu method kan sawi dawn a ni. Chu chu ‘Yoga Nidra’ a ni. Hei hian rilru hahna leh lungkhamna ang chi thil a tihziaawm mai bakah mut theih lohnaah pawh nasa takin a pui bawk.

‘Yoga Nidra’ chu eng nge ni?

‘Yoga Nitra’ i ngaihtuah hian yoga pose i ngaihtuah mai thei a, chu chu bending over-a tih thin a ni. Mahse a takah chuan meditation ang deuh a ni. Taksa exercise, posture, taksa tibuaitu engmah a awm lo. ‘Yoga Nitra’-ah hian taksa tih hahdam vek leh rilru chu rilru thuk tak dinhmunah hruai luh kan tum ber a ni.

Hei hi regular meditation nen a danglam a, chu chu muhil lai, mu chunga kan tih vang a ni. Tin, guided meditation aiin step chiang zawk tlemte a nei a, a tlangpuiin step lian 10 vel a nei bawk. Minute 45 chhunga session neih hi a tha ber a, mahse i la thar emaw, chutiang hun i neih loh emaw chuan session tawi zawk i ti thei ang. ‘Yoga Nitra’ chu nangmah chauhin emaw, class-ah emaw i practice thei a ni.

Engtin nge hei hian kan taksa a nghawng? (Scientific lam hawi)

‘Yoga Nitra’ hian kan taksaa ‘Autonomic Nervous System ’ a nghawng avangin hna a thawk a ni. A awlsam zawngin sawi ila, hei hi kan taksaa thil thlengte kan hriat loha thununtu system chu a ni. Ngaihtuah teh, kan lungphun, thisen sang, taksa lumna, leh chaw ei dan ang chi hi hriatna neia kan tih tur a ni lo. Chu thilte chu he kalphung hian a thunun a ni.

He autonomic nervous system hi a bulpui ber pahnih a awm a.

1. Sympathetic Nervous System: Hei hian taksa chu emergency, stress, emaw kan stress lai emawa ‘fight-or-flight’ response atan a buatsaih thin. He system hi activate a nih huna kan taksaa thil thleng thenkhat chu hetiang hi a ni.

2. Parasympathetic Nervous System: Hei hian chakna a humhalh a, taksa chu a normal, relaxed state-a a awm chuan a normal-ah a dah leh thin.

Thluak thluak leh ‘Yoga Nitra’.

Kan thluak hnathawh dan hi thluak wave awm zat atanga teh a ni. Heng thluak (brain wave) hi chi 5 a awm a.

Yoga Nitra hian a tih chu kan harh laiin kan thluak chu Delta wave state-a luh tir hi a ni. Heng Delta wave te hi mut thuk laia kan taksa tidamtu leh siam thattu a ni. Chuvângin, Yoga Nitra hian rilru leh taksa chu kan harh laiin mut thûk aṭanga lo chhuak hahdamna chu a pe thei tih han ngaihtuah teh .

Tin, he process hian kan thluaka gland te tak te ‘Pineal Gland’ an tih chu a tichak bawk. He gland hnathawh ber chu kan mut leh harh cycle (`Circadian Rhythm`) control hi a ni. Hemi atana puitu hormone ‘Melatonin` hi he gland atang hian a chhuak thin. Chuvangin, ‘Yoga Nitra’ i tih hian hormone melatonin dik taka paih chhuahna kawngah tanpuina i hmu bawk.

‘Yoga Nitra’ hian eng hlawkna nge a neih?

Research pawhin ‘Yoga Nitra’ hian stress, lungkhamna, leh mut theih lohna a tihziaawm thei tih a finfiah .

• Kum 2018-a zirchianna pakhatah chuan group pathumte rilru dinhmun chu thla thum chhung an enfiah a ni. Pawl pakhat chuan yoga nidra an ti a, a dangte chuan regular meditation an nei a, group pathumna chuan engmah an ti lo. Results atanga a lan dan chuan meditation leh yoga nidra te hian stress tihziaawmna kawngah a pui a, yoga nidra erawh chuan lungkhamna tihziaawmna kawngah a hlawk zawk thung .
• Kum 2017-a mut theih lohna nei damlo pahnih zirchiannaah chuan an pahnih hian yoga nitra hian mut hmaa an tih hian an muhil rang zawk tih an hmuchhuak a ni . Damlo dang chu a muhil rang zawk mai bakah a muhil rei zawk bawk .

Heng harsatna i neih chuan ‘Yoga Nitra’ hi enchhin tlak a ni. Mahse, rilru lam harsatna lian tak i neih chuan heng hmanrua te hi i enchhin hmain doctor rawn hmasak a pawimawh tih hre reng ang che.

Engtin nge ‘Yoga Nitra’ hi ka tan ang? (Step 10) a ni.

Yoga nidra i la tih loh chuan online-ah audio recording leh video tam tak a awm a, chu chuan a pui thei che a ni. I tan tirh khan session rei tak tih a ngai angin inhria suh. Tlem atanga tan rawh.

A hnuaia tarlan te hi ‘Yoga Nitra’ tih dan tur awlsam tak 10 a ni. I tan hmain khumah emaw khumah emaw hahdam takin mu rawh. A tul chuan i hnungzang leh lu hnuaiah pillow emaw rolled blanket emaw dah la. A theih chuan pindan thim deuhah hetiang hian ti ang che. Khawsik i hriat chuan puan in khuh rawh.

1. I duhthusam thuk ber nen inzawm rawh: Hei hi i nunah i mumang lian ber emaw, i beiseina lian ber emaw a ni thei. Chu duhna chu i taksa pum puiah luang chhuak rawh se.

2. Tum siam rawh: He session atang hian eng nge i tihhlawhtlin beisei tih ngaihtuah rawh. "Ka rilru hahdam a ngai" tih ang chi thil awlsam tak a ni thei.

3. I rilru hahdamna tur hmun zawng rawh: "Hmun hlim takah" kal rawh kan ti. Hmun emaw, thiltawn emaw, himna leh hlim taka inhriatna nei thei che chu han mitthla teh.

4. I taksain a hriat theih nan: I taksa peng hrang hrangah, lu atanga ke thlengin i ngaihtuahna rawn hruai rawh. Hmun tina i hriatna (sensations) te chu enfiah rawh.

5. I thawk dan ngaihtuah rawh: I thawk chhuah leh i thawh chhuah apiang chu i hriat theih nan phalsak rawh. I taksa chhunga thawk a kal dan hi chhinchhiah rawh.

6. I rilru put hmang chu hetiang hi phal rawh: Tidanglam tum suh. Eng ang rilru put hmang pawh ni se, lungngaihna emaw, hlimna emaw, thinrimna emaw, eng pawh ni se, ni rawh se, i taksaa a awm dan chu chhinchhiah mai rawh.

7. I ngaihtuahnate hriatpuitu ni rawh: I rilrua ngaihtuahna lo lutte kha tihtawp tum suh. Lui ang maiin luang sela, a sir lama ding ang maiin en rawh.

8. Lawmna tawng rawh: I rilru leh taksaah hian lumna, hlimna leh himna ang chi rilru tha tak tak lo lut turin phalsak rawh.

9. Thlamuanna nghet zawng rawh: I hmaa lo thleng thin rilru natnate chu ngaihtuah reng suh. Anmahni chu en la, an awm ang angin pawm rawh.

10. Ngaihtuah rawh: Session tawp lamah chuan i thil tih leh i rilru put hmang kha han thlir kir leh rawh.