Yoga kupuma, omwe amadziwikanso monga pranayama, ndi mbali yofunikira ya machitidwe oyamba a yoga. Pranayama ndi imodzi mwa Zisanu ndi Zina za Yoga zomwe zafotokozedwa ndi The Yoga Sutras ya Patanjali, zomwe zikutanthauza kuti zinkaonedwa kuti ndizofunikira pa njira yophunzirira. Kuwonjezera pa kuthandizira ndi kulimbikitsa yoga asana kuchita , kuphunzira njira zothetsera thupi kapena kupititsa patsogolo kupyolera mu kupuma kudzapindulitsa kwambiri mbali zonse za moyo wanu.
Kumvetsera mpweya ndi njira yosinkhasinkha yomwe ingagwiritsidwe ntchito kapena kutsekedwa pamatayi, chifukwa ili ndi zotsatira zakutizisunga nthawi zonse. Zakale ndi zam'tsogolo zidzasungunuka pamene lingaliro lidzayang'ana pa kupuma.
Kodi Prana N'chiyani?
Prana imatanthauza mphamvu, mpweya, kapena mphamvu ya moyo. Kuphunzira kutsogolera ndi kuteteza thupi la prana kwa nthawi yaitali kwawoneka ngati lofunika kwambiri pa yoga. Monga thupi lofunikira, kupuma ndi chinthu chosavomerezeka. Ngakhale kuti sitingathe kulamulira kaya tipuma kapena ayi, tingathe kulamulira njira yomwe timapuma. Kuchita zinthu mozizira kupuma, monga kupuma mpweya ndi njira zopangira mwadzidzidzi komanso kutuluka kwa mpweya wa ubwino wa m'maganizo ndi thupi kumakhala pakati pa pranayama.
A (Mwachidule) Yang'anani Pulogalamu Yanu Yotopetsa ya Autonomic
Kupuma ndiko mbali ya kayendedwe ka mantha, kamene kali ndi machitidwe amanjenje ndi omvetsa chisoni.
Kawirikawiri, dongosolo la mitsempha lachisomo limayankha kuti tiyankhe mayankho athu, kuti tiwone ngati akuopseza, ndikudula zizindikiro zomwe zimauza thupi momwe tingachitire. Izi nthawi zina zimatanthauzidwa ngati nkhondo kapena mayankho a ndege. Matenda a parasympathetic amathandiza thupi kukhazikika pansi pambuyo pangozi kapena kupanikizika kudutsa.
Chimodzi mwa zinthu zomwe dongosolo la mitsempha lachisomo limakhudza ndi mpweya. Pamaso pa ngozi yeniyeni, mpweya umakhala wofulumira komanso waufupi pamene thupi lanu limayesa kudzipaka ndi oxygen kuti lipulumutse. Kupuma kotereku kumakhalanso yankho ku zovuta zomwe sizikuwopsa. Zimachitika poopa mantha ndikupitirizabe mantha. Ngati tidziwa izi, titha kuchepetsa mwadala mwa kupumira mpweya, posonyeza thupi kuti ndizotheka kuti tisafooke. Mpweya wanu ndi mphamvu yomwe mungagwiritse ntchito kuyang'anira mayankho a thupi lanu.
Pranayama Zozizwitsa
- Zitatu-Gawo Loyamba - Dirga Pranayama
Kupuma bwino kwa oyamba kumene. Kupanga mpweya wa magawo atatu kumakuphunzitsani momwe mungadzazire ndi kutaya mapapu kwathunthu, omwe ndi ofunika chifukwa simukugwiritsidwa ntchito kugwiritsa ntchito mphamvu yanu yamapapu. Imeneyi ndi njira yabwino yosinthira gawo lanu la yoga.
- Kufanana Kupuma - Sama Vritti Pranayama
Kutenga mpweya wautali, wakuya, wopepuka umakhala ndi mphamvu yotulutsa thupi. Kuonetsetsa kuti kusunga kwanu ndi kutuluka kwanu kumakhala kutalika komwe kumagwira malingaliro anu, kumapatsa kusowa kofunikira kuchokera kuntchito yake yodziwika bwino.
- Nostril Breathing Yina - Nadi Sodhana
Mu nadi sodhana, mumatseka mphuno imodzi, kutulutsa komanso kutsegula mumsewu wotseguka musanasinthe mbali. Izi zimakuthandizani kuti mukhale oyenera poyeretsa njira zothandizira mbali zonse za thupi.
- Kutentha kwa Breath - Shitali Pranyama
Mpweya wosavuta, wokwanira tsiku lotentha kapena thupi likatentha pambuyo pochita ma yoga. - Nyanja ya Breath - Ujjayi Pranayama
Mpweya wajjayi ndi wokondweretsa kwambiri chifukwa umathandiza kuthetsa dongosolo la mantha la phokoso panthawi yomweyo pamene limapangitsanso kumwa mpweya wanu. Ndi mpweya waukulu umene umagwiritsidwa ntchito mu vinyasa yoga chifukwa uli ndi mphamvu zokwanira kuthandizira kuthamanga kwakukulu.
Lion's Breath - Simhasana
Mpweya wa mphutsi imatulutsa mphuno pa nkhope yanu ndipo imakuthandizani kuti muchotse mpweya. Mukhoza kuchita nthawi iliyonse pamayendedwe a yoga.- Tsabola Lonyezimira - Kapalabhati Pranayama
Kupititsa patsogolo kwa kupuma ndikoyenera kuphunzitsidwa kuchokera kwa mphunzitsi wodziwa bwino, ngati n'kotheka kukhala ndi mutu wotsogola ngati walakwitsa. Kamodzi kamodzi, mpweya uwu umapangitsa kutentha ndikutsegula ndime zamkati.