I-Dirga pranayama noma i-three-part breath breath ingenye yezindlela zokuphefumula ezenza ukuphefumula okungcono kakhulu. Isebenza ngempela ukusiza ukugxilisa amehlo akho emanzini wamanje futhi uhambisane nezinzwa zomzimba wakho womzimba. Ngenxa yalezi zizathu, kuvame ukufundiswa ekuqaleni kwamakilasi e-yoga njengendlela eya kubafundi abaguquguqukayo kusukela esikhathini sabo sokuphila kuze kube sesikhathini ababekele eceleni i-yoga.
Uma uqhuba ekhaya , ungasebenza ngendlela efanayo. Yenza lo pranayama lapho uqala ukufika emotweni wakho ukuze ususwe ngosuku lwakho bese uzilungiselela ukuzikhandla.
Ngenkathi lokhu kuphefumula kuvame ukuqhutshwa lapho uhlezi endaweni ekhululekile, emanzini, kuyinto enhle kakhulu ukuyenza ngenkathi ulele ngemuva, ikakhulukazi ekuqaleni komkhuba wakho. Uma ulele phansi, ungase uzizwe umoya uphelela emzimbeni wakho njengoba uxhumana nephansi.
Imiyalo
- Woza ukulala phansi emhlane wakho amehlo evuliwe, uphumule ubuso bakho nomzimba wakho. Ungagcina imilenze ishicilelwe noma uguqe amadolo akho futhi ulethe izinyawo zakho ezinyaweni zakho uma kukhululekile kakhulu. Uma uguqa amadolo, akeke baphumule.
- Qala ngokubheka inhalation yemvelo nokuphefumula kokuphefumula kwakho ngaphandle kokushintsha noma yini. Uma uzithola uphazamisekile ngomsebenzi engqondweni yakho, zama ukungena emicabangweni. Vele ubabone bese ubavumela ukuba bahambe, babuyisele emuva izintuthwane nezindwangu.
- Bese uqala ukugxilisa futhi uphume ngokujulile ngekhala.
- On each inhale, gcwalisa isisu phezulu umoya wakho. Nweba isisu ngenhliziyo njengobhaluni.
- Ngaphandle kokukhipha, cosha wonke umoya ovela esiswini ngokusebenzisa ekhaleni lakho. Dweba inkaba yakho emuva emgodini wakho ukuze uqiniseke ukuthi isisu asinalutho lomoya.
- Phinda lokhu ukuphefumula kwesisu ngokujulile ngokuphefumula okungabahlanu. Lokhu kuyingxenye eyodwa.
- Esikhathini esilandelayo, gcwalisa isisu nge air njengoba kuchaziwe ngenhla. Khona-ke lapho isisu sigcwele, gcoba ukuphefumula okuncane futhi uvumele leyo moya ingene emgodini wezintambo okwenza izimbambo zikhulume.
- Lapho uphumelela, vumela umoya uhambe kuqala emgqeni wezintambo, uvumele izimbambo zidibanise ndawonye, bese usuka esiswini, udwebe inkaba emhlane.
- Phinda lokhu ukuphefumula okujulile ngaphakathi esiswini kanye nesikhumba cage for cishe 5 umoya. Lokhu kuyingxenye ezimbili.
- Esikhathini esilandelayo, gcwalisa isisu nesibambo somoya njengoba kuchaziwe ngenhla. Bese ungena ngaphakathi emoyeni kancane futhi uvumele ukugcwalisa esifubeni esiphezulu, yonke indlela eya ku-collarbone, okwenza indawo ejikeleze inhliziyo (ebizwa ngokuthi isikhungo senhliziyo e-yoga), yanda futhi ikhule.
- Ku-exhale, vumela umoya uhambe kuqala kusuka esifubeni esingenhla, uvumele isikhungo senhliziyo sifinyele phansi, bese usuka emgodini wezintambo, uvumele izimbambo zidibanise ndawonye. Ekugcineni, vumela umoya uhambe kusuka esiswini, udwebe inkaba emuva emuva komgogodla.
- Uqhuba ukuphefumula okuyingxenye ezintathu! Qhubeka ngesivinini sakho, ekugcineni uze uvumele izingxenye ezintathu zomoya zenzeke ngokushelela ngaphandle kokuyeka.
- Qhubeka ngokuphefumula okungaba ngu-10.