Wake waphefumula kakhulu lapho uzizwa ucindezelekile noma ucindezelekile kakhulu? Uma wenza lokho, uzizwa ukhululekile futhi ulula enhliziyweni yakho, akunjalo? Eqinisweni, le nto esiyenzayo ngokungazi inesisekelo sesayensi futhi iletha ukuphulukiswa okumangalisayo emzimbeni nasengqondweni yethu. Lobo ubuciko bokuphefumula esibubiza ngokuthi " iPranayama " (iPranayama). Lokhu akukhona ukuphefumula nje kuphela, kuyinto ejulile kakhulu kunalokho. Ake sixoxe ngalokhu namuhla.
Kuyini i-Pranayama kalula?
Kalula nje, i-pranayama iyindlela ekhethekile evela ezinhlelweni ze-yoga zasendulo zaseNdiya futhi ilawula ukuphefumula kwethu. Kulokhu, sizijwayeza ukuphefumula, ukubamba, nokukhipha umoya ngezindlela ezahlukene nangesikhathi esingafani.
Lokhu akusikho nje ukuvivinya umzimba, ku-yoga kubizwa ngokuthi umlenze wesine, noma "umlenze wesine we-yoga". Kubalulekile lokho. Igama elithi "Pranayama" lakhiwe ngamagama amabili. Igama elithi "Prana" lisho "ukuphefumula" noma "amandla okuphila". Igama elithi "Ayama" lisho "ukulawula", "ukwandisa" noma "ukwelula". Ngakho-ke, i-Pranayama isho "ukulawula amandla okuphila" .
Ngokwezinkolelo ze-yoga, ukulawula lo moya kuthiwa kulawula amandla engqondo yethu. Kukholelwa futhi ukuthi le ndlela isiza ekususeni ubuthi emzimbeni nasekuhlanzeni (ekususeni ubuthi) emzimbeni.
Kwenzeka kanjani umjikelezo wokuphefumula we-pranayama?
Ngokuvamile kunezigaba ezintathu eziyinhloko zomjikelezo owodwa wokuphefumula kwePranayama. Uma unenkinga yokukhumbula lawa, ungakhathazeki ngamagama, vele uqonde inqubo.
- UPuraka: Lokhu kuwukuphefumula . Isigaba lapho siphefumula khona kancane kancane nangokujulile esifubeni sethu.
- Kumbhaka: Lokhu kusho ukugcina umoya isikhashana .
- URechaka: Lokhu ukuphefumula kancane kancane kokuphefumula okubambekile.
Umjikelezo owodwa we-pranayama uqedwa ngokwenza lezi zigaba ezintathu zilandelana.
Yiziphi izinhlobo eziyinhloko ze-pranayama?
Kunezindlela ezisheshayo nezihamba kancane ze-pranayama. Nakuba kunezinhlobo eziningi, ake sibheke ezimbalwa zezinhlobo ezidumile nezisetshenziswa kakhulu phakathi kwethu. Nakuba amagama alezi ziyinkimbinkimbi kancane, umkhuba ulula kakhulu.
| Uhlobo lwe-Pranayama | Incazelo elula | Inzuzo eyinhloko |
|---|---|---|
| I-Bhastrika pranayama | "Ukuphefumula okuphefumulayo" kuwukuphefumula okusheshayo nokukhipha umoya, okufana nokuphefumula komkhandi wensimbi. | Ukunikeza umzimba amandla asheshayo. |
| I-Kapal Bhati pranayama | "Ukukhanya kwekhanda" noma indlela yokuhlanza ikhanda. Igxila ekukhipheni umoya ngokushesha. | Ukuhlanza umzimba nokuhlanza amandla. |
| UNadi Shodhan pranayama | "Ukuphefumula kwekhala okuhlukile" ukuphefumula ngekhala elilodwa bese uphuma ngekhala elinye. | Ukulinganisela izingxenye zobuchopho zangakwesokudla nezangakwesobunxele nokugxila kwengqondo. |
| I-Bhramari pranayama | "Ukuphefumula kwenyosi" isenzo sokukhipha umoya ngomsindo ofana nowenyosi. | Ukuzola ingqondo engaphumuli nokulawula imicabango. |
Yiziphi izinzuzo zePranayama emzimbeni nasengqondweni yethu?
Isayensi yanamuhla isithole okuningi ngezinzuzo zezempilo zalezi zivivinyo zokuphefumula. Ake sibone ukuthi ziyini.
Ukukhuthazwa komsebenzi wobuchopho
Ukuzijwayeza i-Pranayama kuthuthukisa ukusebenza kwakho kwengqondo., okungukuthi, izinto ezinjengokucabanga, inkumbulo, nokunaka ziyathuthukiswa. Izifundo zibonise ukuthi amakhono okuzwa kanye nokunyakaza kwezinzwa, ikakhulukazi, athuthukiswa ngamasu e-pranayama asheshayo.
Amandla anikezwa emaphashini
Lokhu akumangazi. Njengokuzivocavoca kokuphefumula, ukusebenza kwamaphaphu kuyathuthuka nakanjani. Amandla okubamba ukuphefumula ayanda, futhi imisipha yesistimu yokuphefumula iyaqiniswa. Lokhu kungaba usizo kakhulu ekuqiniseni amaphaphu kulabo abalulama ezifweni ezifana ne-pneumonia nalabo abane-asthma.
Usizo lokuyeka ukubhema
Uma uzama ukuyeka ukubhema , i-pranayama ingaba umngane omkhulu. Ukuzijwayeza lawa masu okuphefumula uma ufisa ugwayi kutholakale ukuthi kusiza ukulawula isifiso.
Kuthulisa ingqondo, kunciphisa ukucindezeleka nokukhathazeka
I-Pranayama iyindlela enhle yokuphila esikhathini samanje, okuwukuthuthukisa ukucabanga. Uma ugxila ekuphefumuleni kwakho, ungazikhulula emicabangweni engadingekile futhi uphumule ingqondo yakho.
Ucwaningo lukhombisile ukuthi abafundi abenza i-pranayama babhekana nokucindezeleka okuncishisiwe kanye nolaka , ikakhulukazi ngesikhathi sezimo ezicindezelayo njengezivivinyo. Lokhu kungasiza ekushintsheni amazinga ama-hormone okucindezeleka emizimbeni yethu. I-Pranayama inganciphisa kakhulu ukukhathazeka kanye nemizwa emibi ehambisana nayo. Uzozwa umehluko ngisho nangemva kokuzijwayeza kanye.
Ukulawula umfutho wegazi ophakeme (i-Hypertension)
Ukuzijwayeza i-pranayama ye-Bhramari (ukuphefumula kwezinyosi) ikakhulukazi kungasiza ekunciphiseni umfutho wegazi ophakeme (umfutho wegazi ophakeme) . Ngokunciphisa ukucindezeleka ngale ndlela, sinethuba lokuzivikela ezifweni eziningana eziyingozi ezifana nohlangothi kanye nesifo senhliziyo.
Ukukhululeka ezinkingeni zengqondo
Kunezifo ezithile ezibangelwa umzimba nengqondo. Lezi zifo sizibiza ngokuthi izifo zengqondo . Izibonelo zifaka phakathi ikhanda elibuhlungu, ezinye izilonda zesisu, kanye nezimo zesikhumba ezifana ne-psoriasis. I-Pranayama ingasiza ekuphatheni lezi zifo ngokuxhumanisa ingqondo nomzimba ngokuphefumula.
Ungazijwayeza kanjani i-Pranayama?
Njenganoma yimuphi umkhuba omusha wokuzivocavoca, kungcono ukukhuluma nodokotela wakho ngaphambi kokuqala i-pranayama.Kubaluleke kakhulu ukufuna iseluleko sezokwelapha, ikakhulukazi uma unesifo sempilo esifana ne-asthma, umfutho wegazi ophakeme, noma isifo senhliziyo.
Uma uqala, qala kancane kakhulu . Qala ngemizuzu embalwa ngosuku bese wandisa isikhathi kancane kancane njengoba uzizwa ukhululekile. Kungcono ukufunda kuthisha onolwazi kuqala, ngoba ukukwenza ngendlela engafanele kungaholela ezinkingeni ezingadingekile. Uma ukwenza ngokubuka amavidiyo ezintweni ezifana ne-YouTube, qala ngevidiyo elula kakhulu, ikakhulukazi kwabaqalayo.
Umlayezo Wokuya Nawe Ekhaya
- I-Pranayama iyindlela yesayensi yokulawula ukuphefumula. Iyingxenye ebalulekile ye-yoga.
- Lokhu kunganciphisa ukucindezeleka, ukukhathazeka, nentukuthelo futhi kuthulise ingqondo.
- Lokhu kusiza ukuthuthukisa ukusebenza kwamaphaphu, ukulawula umfutho wegazi ophakeme, nokuthuthukisa ukusebenza kobuchopho.
- Njenganoma yikuphi ukuvivinya umzimba okusha, thintana nodokotela wakho ngaphambi kokuqala i-pranayama, ikakhulukazi uma unezinye izimo zezokwelapha.
- Qala kancane kancane futhi kancane kancane wandise ukuqeqeshwa kwakho. Uma kungenzeka, funda kumfundisi onolwazi.
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