Ngokusho kweCalifornia yase-Ayurveda, "i-Pranayama, ubuciko be-yogic yokuphefumula, livela emagameni aseSanskrit okuyizimpande prana ne-ayama. I-Prana isho ukuthi" amandla okuphila "futhi i-ayama isho ukuthi" ukwandiswa, ukubonakaliswa, noma isikhathi eside. "Umkhuba we-pranayama, Ngakho-ke, kuwumkhuba wokwandisa i-prana yethu ukuze ivumelane ne-prana yonke. "
Kunezinhlobo eziningi ze-pranayama , kufaka phakathi ukuphefumula kwe-nostril, ukuphefumula kwengonyama , nokuphefumula komlilo. Ezinye zalezi zindlela zithuthukile kakhulu. Sama vritti, noma kunjalo, umkhuba oqondile ongakwazi ukuwafunda. Igxila emcimbini wokuphefumula "okulingana", okusho ukuthi ukuphuza okukhipha isikhathi esilingana nesikhathi sokuphefumula.
Kungani Sama Vritti Ikhohlisa
I-Yoga iye yafundiswa ngombono wezokwelapha iminyaka eminingi. Izifundo zithola ukuthi i-yoga ehlobene nokuphefumula ingathulisa isimiso sakho sezinzwa ezizimele, ngokwemvelo ukunciphisa ama-hormone okucindezeleka emzimbeni. Kubuye kusize ukugxila ingqondo yakho futhi ingasetshenziswa ekutheni ukuzindla.
Ucwaningo oluthile lubonisa ukuthi umzimba we-yogic wokuphefumula uthinta i-hypothalamic-pituitary-adrenal axis (i-HPA axis noma i-HTPA axis). Ukufinyelela kwe-HPA yisikhathi esichaza isethi yokusebenzisana okwenzeka phakathi kwezinhlobo ezintathu zokuhlukahluka kwe-endocrine: i-hypothalamus, i-adrenal, ne-pituitary.
Ngokubambisana, izigcawu ezithola ukutholakala kwe-HPA zilawula ukugaya, amasosha omzimba, ubulili, imizwelo, nemizwelo.
Ngokusho kokubuyekezwa okushicilelwe kwezincwadi zezokwelapha ngale ndaba:
Ngokunciphisa ukucindezeleka nokukhathazeka okubonakalayo, i-yoga ibonakala iqondisa izinhlelo zokucindezeleka. Lokhu, kunalokho, kunciphisa ukuvusa komzimba isib., Ukunciphisa isilinganiso senhliziyo, ukwehlisa ukucindezelwa kwegazi nokunciphisa ukuphefumula. Kukhona nobufakazi bokuthi imikhuba ye-yoga yandisa ukwanda kwezinga lenhliziyo, inkomba yekhono lomzimba lokuphendula ukucindezeleka ngokuvumelana nezimo.
Ungaqala kanjani
Sama vritti ungenye yezinhlobo eziyisisekelo kakhulu ze-pranayama. Ngisho nabantwana bangafunda ukwenza umkhuba onjengama sama vritti, okungenziwa cishe noma kuphi futhi kunciphisa ukucindezeleka nokukhathazeka ngokushesha. Funda le pranayama bese uyifaka kwi-arsenal yakho yamasu wokukholisa.
- Woza ukuhlala endaweni ekhululekile, emanzini njengenhlangano elula , ukubeka isikhwama ngaphansi kwesihlalo sakho uma kudingeka. Uma uhlala phansi angeke kwenzeke, ulale emhlane wakho noma uhlale esihlalweni.
- Vala amehlo akho bese uqala ukubona umoya wakho wemvelo, ungaguquli lutho ekuqaleni. Zinike amandla emihle emihlanu noma ngaphezulu.
- Qala ukubala kancane kancane uma uvula. Thatha isikhashana phezulu kokungena kwakho ngamapayipi agcwele umoya. Bese ubala emine njengoba uphuma. Phinda uthathe isikhashana uzizwe ungenalutho. Bese uphinde uphinde ubuyele kwenye inamba yezine. Qhubeka le pateni. Ukuzivocavoca ukufanisa ubude bezingqinamba zakho kanye nokukhipha.
- Ungase uzame ngokushintsha inombolo obala ngayo; vele uqiniseke ukuthi inhalation yakho kanye nokuphefumula kukhona ubude obufanayo.
- Qhubeka uphefumula ngale ndlela imizuzu embalwa.
> Imithombo:
> Halpern, uMarc. I-Pranayama, i-yoga, ne-ayurveda. I-California College yase-Ayurveda. Iwebhu. 2016.
> Sengupta, Pallav. Imithelela yezempilo ye-yoga ne-Pranayama: ukubuyekezwa kwesimo sombuso. " Journal International of Preventive Medicine 3.7 (2012): 444-458. Phrinta.