Le pranayama isetshenziswa njalo ekusekeleni ukuhleleka kwe-yoga, ikakhulukazi kwisitayela se-vinyasa. I-Vinyasa yoga ivame ukubizwa ngokuthi ukunyakaza okuhambisana nokuphefumula, okusho ukuthi uhamba ukusuka kwesinye isinye kuya kwesinye nge-inhalation noma ukuphefumula komoya. Ukuphefumula okusetshenziselwa i-vinyasa kuqondwa ukuthi yi-ujjayi pranayama. Futhi akukhona nje ukugeleza. Kuyinto yokuphefumula okujulile okungajulile okungakusiza ukukusiza ukuthi uthole itanki yakho yokugcina esikhathini esiphezulu.
Uma indiza yomzimba wakho noma impendulo yendiza ihamba, ikutshela ukuthi ifuna ukuphuma kule nkinga ngokushesha, kungenzeka ukuthi ingakwazi ukuhlala lapha ngomzuzwana owodwa, izibalo ze-ujjayi lezi zifiso ngokutshela umzimba wakho ukuthi izinto zikhona kulungile. Sisaqhubeka siphefumula ngokujulile , niyabo?
Eqinisweni, isifundo somtholampilo esivela eMnyangweni we-Neurophysiology e-National Institute of Health Mental and Neurosciences e-Bangalore, eNdiya wathola ukuthi u-ujjayi pranayama ungandisa ukusetshenziswa kwe-oksijeni ngesikhathi sokusebenza ngamaphesenti angama-50.
Ungafunda lokhu ukuphefumula ngenkathi uhlezi endaweni ehamba kahle ematheni . Uma uthola i-hang yayo, qala ukuyisebenzisa ngesikhathi sokusebenza kwakho kwe-yoga.
Eyaziwa nangokuthi: i- Hissing Breath, i-Victorious Breath, i-Darth Vader Breath
Izinzuzo : Ukugxila nokuqondisa ukuphefumula, ukunikeza ngaphambi kokusebenzisa amandla engeziwe nokugxila. Ukwandisa ukusetshenziswa kwe-oxygen.
Imiyalo
1. Hlala phezulu kakhulu emahlombe akho ukhululekile ezindlebeni zakho bese uvala amehlo akho.
Ukuze ulungiselele, qaphela umoya wakho ngaphandle kokuzama ukuyilawula. Uqala ukufakaza futhi uphume emlonyeni wakho uma usuphefumula ngekhala lakho.
2. Yenza ukuqonda kwakho emqaleni wakho. Ezingxenyeni zakho, qala ukuzwakala emuva komphimbo wakho (i-glottis yakho noma i-soft palate), ukuvimbela kancane umoya.
Ake ucabange ukuthi ugoqa izibuko ezimbili. Kufanele uzwe umsindo ophikisayo ophikisayo.
3. Uma usukhululekile nge-exhale, qala ukusebenzisa ukubopha okufanayo komphimbo kuya emathongolweni. Kufanele, futhi uphinde uzwe umsindo ozwakalayo wokuphikisa. Yilapho igama lokuphefumula livela khona: lizwakala sengathi ulwandle. (Kuzwakala sengathi iDarth Vadar.)
4. Uma ukwazi ukulawula umphimbo kukho kokubili ukungena futhi ukuphuma, vala umlomo bese uqala ukuphefumula emakhaleni. Qhubeka usebenzisa i-toning efanayo emqaleni owawenza lapho umlomo uvulekile. Ukuphefumula kuzokwenzela umsindo omkhulu ophuma naphuma ekhaleni. Lokhu kungumoya we-ujjayi.
5. Manje qala ukusebenzisa lokhu ukuphefumula phakathi nomkhuba wakho. Uma uthisha ekutshela ukuthi uhambe ungene, yenza i-ujjayi inhale. Uma udinga into encane eyengeziwe ukuze ikusekele ngenkathi ibambe i-pose, khumbula lokhu kuphefumula futhi uyisebenzise.
Ukuphefumula Okude Kumelela Ukulawula Okukhulu Namandla
Ukunciphisa inani lomoya elingadlula emlonyeni wakho linciphisa umjikelezo wakho wokuphefumula. I-inhalation ngayinye ne-exhalation yinde, egcwele, ejulile, futhi elawulwa.
Enye indlela yokucabangela umoya we-ujjayi ukucabanga ngomphimbo wakho njengensiza yensimu, nokuphefumula njengokudlula kwamanzi.
Uma ufaka isithupha sakho kancane phezu kokuvula kwe-hose, ukwandisa amandla amanzi azayo. Lokhu kuyinto efanayo oyenzayo ngomphimbo wakho ngesikhathi sokuphefumula kwe-ujjayi. Umoya ongena emgqeni wakho oqinile unomoya onamandla, oqondiswayo ongawuthumela ezingxenyeni zomzimba wakho owudinga ngesikhathi sokusebenza kwakho.
Imithombo:
> Telles and Desiraju. I-Indian Journal Medical Research: Ukusetshenziswa Kwama-oksijini Nge-Pranayamic Uhlobo Lwezinga Eliphansi Kangako (1991).