Mmene Mungatengere Chifuwa Chokwanira
Kodi mwamvetsera kupuma pamene mukuyenda? Mukhoza kuphunzira njira zopuma zomwe zingakuthandizeni kuyenda kuyenda. Mukhoza kupanga kuyenda molimbika komanso kusintha ntchito yanu. Mukhoza kupuma bwino kuti muyambe kuyenda ndi nkhawa , ndikupangitsani kukhala ndi uzimu.
Mwakhala Mukupweteka Cholakwika
Mwayenda kuyenda ndikupuma nthawi yomweyo.
Koma mwayi ndikuti simukupeza mpweya wokwanira. Simungadziwe ngakhale momwe zimakhalira mpaka mutachita. Zingakhale zosamvetseka poyamba, koma mudzawona kuti zimapindulitsa.
Kupuma ndikoyenera kuyamba m'mimba. Kujambula mimba kumabweretsa chiwongolero, kutsegula m'mapapu. Kenaka, nthiti ya nthiti imakula kuti ikhale yowonjezera. Pomalizira, mapewa ndi ziphuphu (collarbones) zimabweretsedwa kuti abweretse kuwonjezeka kochepa kotsiriza m'mapukutu a mapapu. Kutulutsa, ndizosiyana.
Anthu ambiri amasunga m'mimba mwawo mosalekeza, motero amadzipatula okhawo gawo lalikulu la mimba. Chotsatira chake, anthu ambiri amapuma mosagwiritsa ntchito mapewa / ziphuphu ndi nthiti za nthenda komanso kutupa.
Ngakhale kuti "kupuma" kumapangitsa kuti mukhale ndi moyo, zimakhala zovuta kwambiri pamene mukufunikira mpweya wambiri, monga kuyenda pang'onopang'ono .
Ochita masewera amtundu uliwonse amaphunzitsidwa kuti aphunzire kupuma ndi mimba zawo kuti athandizidwe mokwanira.
Kuchita Breath Yathunthu Yathunthu
Nazi malangizo opumira njira yoyenera, kuchokera mmimba, kudzera mu nthiti, mpaka kumapewa.
- Sungani m'mimba mwanu, ndikukoka mimba yanu pamimba.
- Exhale.
- Kenaka, yanizani batani anu kunja, mukukoka mpweya wanu.
- Ndiye, lolani nthiti zanu kuti zitsegule
- Potsirizira pake, bweretsani mapewa anu ndi ziphwanjo (collarbones).
- Kuti mutulutse, choyamba lolani mpweya pamwamba pa chifuwa chanu.
- Kenaka, jambulani chingwe cha nthiti.
- Pomaliza, yesetsani kubwerera kumbuyo kwa msana.
- Bwerezani kwa mphindi zingapo tsiku lililonse kuti mudziwe kuti muzipuma mokwanira.
Kupuma ndi Kuyenda
Pemphani kuti mupite ku mpweya wanu kwa mphindi zingapo panthawi iliyonse. Gwiritsani ntchito kupuma kwathunthu kuchokera mimba mpaka pachifuwa kuti mukhale ndi chifuwa. Njirayi ingakhale yothandiza kwambiri pakukwera phiri , kupatsa thupi lanu mpweya umene ukufunika kuti muyese khama lanu.
Pambuyo pa sabata pogwiritsira ntchito kupuma njirayi kwa mphindi zingapo, pang'onopang'ono chititsani nthawi yopita ku mpweya wanu pamene mukuyenda. Pokhala ndi chidziwitso chodziŵika kwa mphindi zingapo, posachedwa mudzapeza kuti mukugwiritsa ntchito njira yabwino yopuma kupyolera muntchito yanu yopanda kukhudzidwa popanda kulingalira.
Kupuma bwino kumatsuka m'mapapo, kumalola magazi kutenga oxygen ndi kutulutsa carbon dioxide. Mwazi wanu ukhoza kupulumutsa mpweya wanu minofu kuti mukhoze kuyenda mofulumira ndi mofulumira ndi kutopa pang'ono.
Zinthu zabwino zonse zimabwera kwa iwo omwe amapuma bwino.
Kupititsa patsogolo Mphamvu Yanu Yopuma
Tsopano kuti mumadziwa kupuma, ndi nthawi yabwino kugwira ntchito payendedwe lanu . Kuperewera poyendayenda pamene mukuyenda sikukulolani kutsegula chifuwa chanu ndikupuma mokwanira. Chovala chanu chiyenera kukhala chofanana ndi nthaka ndi maso anu mmwamba ndikuyang'anitsitsa. Muyenera kukhala ndi mzere wolunjika m'malo moyembekezera kutsogolo kapena kumbuyo. Ikhoza kuthandizira kulingalira za chingwe chomwe chili pamutu pa mutu wanu chikukukweza mmwamba kuchokera m'chiuno mwako.
Mapewa anu ayenera kumasuka ndipo chifuwa chanu chitseguka. Mungafunikire kupanga chowongolera kuti mutsimikizire kuti mukutsitsa mavuto m'mapewa anu.
Ngati simutero, zingalepheretse kupuma mokwanira. Gwiritsani ntchito mkono kutsogolo ndi kutsutsana motsutsana ndi kuyenda kwa mapazi anu, kutsegula chifuwa chanu ndi sitepe iliyonse.
Muyeneranso kukhala ndi maziko olimbikitsa kuti mupitirize kukhala ndi chizolowezi chochita kupuma. Ngati mwanyalanyaza zakuya zanu, ndi bwino kuwonjezera zochitika za m'mimba kuti muzichita zinthu.
Pambuyo pa Breath Yonse
Pulogalamu ya breathtalk ndi Gurucharan Singh Khalsa, Ph.D. ndi Yogi Bhajan, Ph.D. amaphunzitsa njira zosiyanasiyana zopuma komanso kuyenda. Amagwiritsa ntchito mpweya kuti apange zotsatira zosiyanasiyana kuphatikizapo kuyendetsa maganizo, kulimbikitsa, kupuma, nkhawa, komanso kugwirizana.