Njira Yoyamba Yoyambira Tsiku
Pranayama ndi kachitidwe ka yogyo kamene kamakhudza zochitika zosiyana za kupuma. Malingana ndi Yoga Journal: " Prana amatanthauza mphamvu ya moyo kapena mpweya woteteza thupi; Ayama amatembenuzidwa monga" kutambasula kapena kuchoka. "Pamodzi awiri amatanthauza kupuma kapena kulamulira." Pali mitundu yosiyanasiyana ya pranayama, ndipo aliyense amakhala ndi malo ake enieni.
Mitundu ya Pranayama
Pali njira zambiri zochitira pranayama.
Thandizo lonse kuti athetse nkhawa; thandizo lina lothandizira kapena kutonthoza thupi. Kafukufuku amasonyeza kuti pranayama nthawi zonse imathandiza kuthetsa zizindikiro za matenda a asthma, kuvutika maganizo, ndi nkhawa.
Zina mwa pranayama zosiyana ndi izi:
- kupuma kwa mpweya (kwa mphamvu ndi bata); kumathandiza kuti mukhale ndi moyo wabwino)
- mpweya wa moto (umalimbitsa dongosolo la zamanjenje; kumapanga bata)
- mpweya waumphawi (kuumiriza, kuika patsogolo, kuchepetsa)
- sitali mpweya (kutentha, kusangalala)
- Kupuma kwa vatskar (kutulutsa mpweya kuti ukhale ndi mphamvu ndi bata)
Pranayama ayenera kukhala mbali ya yoga yochita zonse ndipo imatengedwa ngati "maziko" a yoga. Ngakhale kuti si "ntchito" pa se, ndilo gawo lofunikira ndipo sayenera kunyalanyazidwa.
Cholinga
Nthawi zonse timagwiritsira ntchito mbali iliyonse ya thupi mu yoga, ndizosavuta kuti tigwiritse ntchito nthawi yochuluka pa nkhope. Lion's Breath imachepetsa nkhawa ndi kutambasula nkhope yanu yonse, kuphatikizapo nsagwada ndi lilime.
Ngakhale paliponse yomwe ikupita ndi mpweya uwu monga momwe Iyengar akufotokozera mu Kuunika pa Yoga , izo zikhoza kuchitika pafupifupi kulikonse. Kuphatikiza apo, izo zikhoza kuchitika pamalo okhala pamtunda, kapena pamtunda.
Mpweya wa mphepo idzamveketsa; Zidzakhala zosavuta kukukumbutsani kuti musamaganizire kwambiri yoga.
Ngati mukukwiya kwambiri, yesetsani mpweya uwu kuti muchotse mpweya. Zimakupangitsani kuti muwoneke misala, zomwe zingakhale mbali ya chifukwa chomwe zimakhalira zabwino. Kawirikawiri amachititsa chinthu choyamba m'mawa kuti akuwongoleni ndikuwonjezera mphamvu zanu.
Mmene Mungagwiritsire Ntchito Mphuno Yamphongo (Simhasana Pranayama)
- Pochita mpweya umenewu pamene mukupuma, bwerani ndi matako anu mutapuma. Iyengar akukulangizani kuti muziwombera-kuwoloka mitsempha yanu pansi pa mpando wanu. Mwinanso, gwiritsani ntchito mpweya uwu pokhapokha mutakhala nawo nthawi yaitali.
- Ikani manja anu pa mawondo anu. Yambani manja anu ndikulitsa zala zanu.
- Lembani kupyolera mu mphuno yanu.
- Limbikitsani mwamphamvu pakamwa, kupanga "ha" phokoso. Pamene mutuluka, mutsegule pakamwa panu ndikugwiritsira lilime lanu kutali ndi kotheka kuchipatala chanu.
- Yesetsani kubweretsa drishti (mkatikatikati) ku diso lanu lachitatu (pakati pamphumi panu) kapena nsonga ya mphuno yanu pamene mukutha.
- Inhale, kubwerera ku nkhope yosalowerera ndale.
- Bweretsani maulendo 4-6. Ngati mitsempha yanu iwoloka, sinthirani mapazi anu mosiyana ndi theka la njira kupitilira mobwerezabwereza.
> Zotsatira:
> Kaplan, G. Sayansi yopuma (pranayama) ndi zotsatira zake pa thanzi. Kaplan Center for Integrative Medicine. Webusaiti. 2016.
> Sharma, VK et al. Zotsatira za pranayama yofulumira komanso yopepuka pozindikira kuti maganizo ndi nkhawa za m'magulu a achinyamata odwala.Int J Yoga. 2013 Jul; 6 (2): 104-10.