Indlela Enhle Yokuqala Usuku
I-Pranayama iyi-yogic practice ephathelene nokuzivocavoca okuhlukene. Ngokusho kwe-Yoga Journal: "I- Prana kusho amandla okuphila noma ukuphefumula okusekela umzimba; u-Ayama uhumusha ngokuthi" ukwandisa noma ukuphuma. "Bobabili kusho ukuphefumula noma ukulawula." Kunezinhlobo eziningi ezahlukene ze-pranayama, futhi ngayinye inendawo yayo nenhloso yayo.
Izinhlobo zasePranayama
Kunezindlela eziningi ezahlukene zokusebenzisa pranayama.
Yonke usizo ekunciphiseni ukucindezeleka; usizo oluthile lokuvuselela noma ukuthula umzimba. Ucwaningo lubonisa ukuthi umkhuba ovamile we-pranayama ungakusiza ngempela ukukhulula ezinye zezimpawu zesifo sofuba, ukucindezeleka nokukhathazeka.
Amanye ama-pranayama ahlukene ahlanganisa:
- ukuphefumula kwesinye isikhathi (for energy and calm; ngcono isimo sakho senhlalakahle)
- ukuphefumula komlilo (kuqinisa isimiso sezinzwa; kudala ukuzola)
- i-cannon breath (ukukhuthazela, ukugxila, ukuthulisa)
- umoya we-sitali (ukupholisa, ukuphumula)
- ukuphefumula kwe-vatskar (ukufaka umoya amandla nokuzola)
I-Pranayama kufanele iyingxenye yazo zonke izindlela ze-yoga futhi ibhekwe njengesici "sesisekelo" se-yoga. Nakuba kungukuthi "ukuzivocavoca" nge-se, kuyinto ebalulekile futhi akufanele kunganakwa.
Injongo
Ngaso sonke isikhathi esichitha ukwelula zonke ezinye izingxenye zomzimba e-yoga, kubonakala kungavamile ukuchitha isikhathi esiningi ebusweni.I-Breath Lion ikhipha ukucindezeleka nokucindezeleka ngokululaza ubuso bakho bonke, kufaka phakathi umhlathi nolimi.
Nakuba kukhona i- mbele ehamba nale mpilo njengoba ichazwe yi-Iyengar ekukhanyeni ku-Yoga , ingenza ngempela cishe noma yikuphi ukufaka. Ngaphezu kwalokho, kungenziwa endaweni ehlezi, enezinyawo noma elele phansi.
Ukuphefumula kweSiyoni kuyozizwa kungenangqondo; kuzokwethula kalula futhi kukukhumbuze ukuthi ungayithathi ngokujulile i-yoga.
Uma usuke uphelelwa amandla, zama lokhu umoya ukuze upheme umusi othile. Ukwenza ubonakale uphahlame, okungaba yingxenye yesizathu sokuthi kungani uzizwa uhle kangaka. Ngokuvamile kwenziwa okokuqala ekuseni ukukufudumala nokwandisa amandla akho.
Indlela Yokuzilolonga I-Lion Breath (Simhasana Pranayama)
- Ukuze usebenzise lokhu kuphefumula uma uphumule, funga ngamadolo akho ukuphumula ezinyaweni zakho. I-Iyengar ikuyala ukuba u-criss-uhambise izinyawo zakho ngaphansi kwesihlalo sakho. Ngaphandle kwalokho, sebenzisa lo moya ngenkathi ungabamba isikhathi esingakanani.
- Beka izandla zakho emadolweni akho. Lungisa izingalo zakho bese wandisa iminwe yakho.
- Faka ngaphakathi ekhaleni lakho.
- Exhale ngamandla ngomlomo, okwenza umsindo "ha". Njengoba uphumelela, vula umlomo wakho ngokujulile futhi unamathele ulimi lwakho kude kakhulu ngangokunokwenzeka ekuqondeni kwakho.
- Zama ukuletha i- drishti yakho (ukugxila kwangaphakathi) kuhlohlo lakho lwesithathu (isikhungo sebunzimpumputhe yakho) noma iphoyinti lempumu yakho njengoba uphumelela.
- Faka, ubuyele ebusweni obungathathi hlangothi.
- Phinda izikhathi ezingu-4-6. Uma izinsikazi zakho ziwela, shiya izinyawo ukuze okuphambene naphezu kwesigamu sezinyathelo ngokuphindaphinda kwakho.
> Imithombo:
> Kaplan, G. Isayensi yokuphefumula (pranayama) nemiphumela yayo emihle empilweni. I-Kaplan Center Yezokwelapha Ezididiyelwe. Iwebhu. 2016.
> Sharma, VK et al. Umphumela we-pranayama esheshayo nephuthumayo ekucindezelekeni okubonwayo kanye nemingcele yemisipha kubafundi abasebancane bezempilo.Int J Yoga. 2013 Jul; 6 (2): 104-10.