Izenzo zokuphefumula ze-yoga, eyaziwa ngokuthi i-pranayama, ziyingxenye ebalulekile yendlela yokuthuthukisa yoga. I-Pranayama ingenye ye- Eight Limbs ye-Yoga ebhekiswe yi- The Yoga Sutras yasePatanjali, okusho ukuthi kwakubhekwa njengesinyathelo esibalulekile endleleni yokukhanyisa. Ngaphezu kokusekela nokujula i- Yoga ngaphambi practice yakho , ukufunda izindlela zokuzolalisa noma ukuvuselela umzimba ngokuphefumula kuzozuzisa kakhulu zonke izici zokuphila kwakho.
Ukunaka umoya kuyindlela yokuzindla engasetshenziselwa noma igodle, ngoba inomphumela wokusigcina njalo emzuzwana wamanje. Esikhathini esidlule nekusasa liyancibilika lapho ingqondo igxile ngokuphelele ekuphefumuleni.
Yini i-Prana?
I-Prana kusho amandla, umoya, noma amandla okuphila. Ukufunda ukuqondisa nokulawula i-prana emzimbeni sekuyisikhathi eside kubhekwe njengento ebalulekile ye-yoga. Njengomsebenzi obalulekile womzimba, ukuphefumula kuyisenzo esingathandeki. Nakuba singenakukwazi ukulawula ukuthi singaphefumula noma cha, singakwazi ukulawula ngendlela esiphefumula ngayo. Ukuzivocavoca ekulawuleni ukuphefumula, njengokuphefumula ukuphefumula kanye nezindlela zokuzibamba ngokuzikhandla kanye nokuthuthwa kwamanzi ngezinzuzo ezithile ezingokwengqondo nezingokwenyama kusemqoka we-pranayama practice.
A (Okufushane) Buka uhlelo lwakho lwe-Autonomic yeNervous System
Ukuphefumula kuyingxenye yesimiso se-neon autonomic, esakhiwa yizinhlelo ze-nervous sympathetic and parasympathetic.
Ngokuvamile, uhlelo lomzwelo oluzwelayo lunomthwalo wokulawula izimpendulo zethu ezinkampanini, sinquma ukuthi ziyasongela yini, futhi siphume izibonakaliso ezitshela umzimba ukuthi zisabele kanjani. Lokhu ngezinye izikhathi kuchazwe ngokuthi ukulwa noma izimpendulo zendiza. Isistimu ye-neasympathetic ye-nervous isiza umzimba ukuzola phansi ngemuva kokuba ingozi noma ukucindezeleka kudlulile.
Enye yezinto ezithinta isistimu yesifo somzwelo yomoya. Lapho kukhona ingozi yangempela, umoya uyashesha futhi ufushane njengoba umzimba wakho uzama ukuzitshela umoya-mpilo ukuze ukwazi ukuphunyuka. Lolu hlobo lokuphefumula lungumphumela wokucindezeleka okungewona ukuphila. Kwenzeka ekuphenduleni ukwesaba bese kuqhubekisela phambili ukwesaba. Uma sikwazi lokhu, singakwazi ukuphuza ngamabomu nokujula umoya, ngokusayina umzimba ukuthi kuhle ukuzola. Ukuphefumula kwakho kuyindlela enamandla ongayisebenzisa ukulawula izimpendulo zomzimba wakho wokucindezeleka.
Pranayama Exercises
- I-Three-Part Breath - I-Dirga Pranayama
Ukuzivocavoca okuhle kokuqala. Ukwenza ukuphefumula okuyingxenye ezintathu kukufundisa ukuthi ungagcwalisa kanjani futhi uchithe amaphaphu ngokuphelele, okubalulekile ngoba cishe awusetshenzisiwe ukusebenzisa amandla akho amaphaphu aphelele. Futhi kuyindlela enhle yokushintshela esimisweni sakho se-yoga.
- Equal Breathing - Sama Vritti Pranayama
Ukuthatha ukuphefumula okude, okujulile, okuphuza kancane kunomphumela wokuphumula emzimbeni. Ukuqaphela ngokugcwele ukugcina ukungena kwakho nokuphumula kwakho ubude obufanayo buhlala engqondweni yakho, ukunikeza isidingo esikhulu sokuphumula emisebenzini evamile yomsebenzi.
- I-Nostril Breathing Ehlukile - Nadi Sodhana
Ku-nadi sodhana, uvimbela i-nostril eyodwa, ukuphefumula nokufakaza ngaphakathi komgwaqo ovulekile ngaphambi kokushintsha izinhlangothi. Lokhu kukusiza ukuba ulethe ngokulinganisela ngokususa iziteshi zamandla zombili zomzimba womzimba.
- Ukuphuza Ukuphuza - Shitali Pranyama
Umoya olula, uphelele usuku olushisayo noma uma umzimba ufudumala ngemva kokuzivocavoca kwe-yoga. - Ocean Breath - Ujjayi Pranayama
Ukuphefumula kweJjayi kuyathandeka kakhulu ngoba kuthatha ukuzolalisa isimiso sezinzwa ngesikhathi esifanayo njengoba kukhulisa ukusetshenziswa kwakho kwe-oxygen. Kuyinto yokuphefumula okuyisisekelo esetshenziswa ku- vinyasa yoga ngoba inamandla okwanele ukusekela ukugeleza okukhulu.
I-Lion's Breath - USimhasana
Ukuphefumula kweSony kukhulula ukuhlukumezeka ebusweni bakho futhi kukusize uvimbe umusi. Ungakwenza noma nini ngesikhathi somkhuba we-yoga.- Skull Shining Breath - Kapalabhati Pranayama
Lokhu kusetshenziselwa ukuphefumula okuphuthumayo kufanele kufundwe nguthisha onolwazi, njengoba kungenzeka ukuba ube yimpumputhe uma kwenziwa ngokungafanele. Uma usufunde kahle, lokhu kuphefumula kudala ukushisa futhi kuhlanza amaphuzu aso.