Nzira Yaikuru Yokutanga Zuva
Pranayama inzira ye yogic inotenderera zvakasiyana-siyana nekufema. Maererano neJoga Journal: " Prana inoreva simba rehupenyu kana kufema kunotsigira muviri; Ayama inoshandura se" kuwedzera kana kubuda. "Iviri pamwe chete inoreva kufema kuwedzera kana kudzora." Kune mhando dzakasiyana-siyana dze pranayama, uye imwe neimwe ine nzvimbo yayo uye chinangwa.
Types of Pranayama
Kune nzira dzakawanda dzakasiyana dzekushandisa pranayama.
Zvose rubatsiro rwekugadzirisa dambudziko; rimwe rubatsiro rwekusimbisa kana kugadzikana muviri. Zvidzidzo zvinoratidza kuti tsika inogara ye pranayama inogona kubatsira chaizvo kubvisa zvimwe zvezviratidzo zveAsthma, kushushikana, nekuzvidya mwoyo.
Zvimwe zvepanayama dzakasiyana dzinosanganisira:
- kumwe kufema kunopisa (kune simba uye kugadzikana; kunatsiridza pfungwa yako yehupenyu hwakanaka)
- kufema kwemoto (kusimbisa sangano remagetsi; kunogadzikana)
- cannon mweya (kukurudzira, kuisa pfungwa, kugadzirisa)
- sitali kufema (kunonoka, kunonoka)
- kufema vatskar (kuvhara mweya simba uye kugadzikana)
Pranayama inofanira kuva chikamu chega yoga yekuita uye inoonekwa se "nheyo" ye yoga. Kunyange zvazvo isiri "kurovedza" pane imwe, inokosha uye haifaniri kuregererwa.
Chinangwa
Kwenguva yose yatinopedza kutarisa imwe neimwe yemuviri mu yoga, zvinoshamisa kuti hazviwanzopedza nguva yakawanda pahupenyu. Lion's Breath inoderedza kushungurudzika uye kushungurudzika nokutambanudza chiso chako chose, kusanganisira rushaya nerurimi.
Kunyangwe kune chimwe chingaitika chinopfurikidza nemweya uyu sezvinotsanangurwa naIngar muChiedza paYoga , zvinogona kuitika munenge pose pose. Mukuwedzera, inogona kuitwa munzvimbo yakagara, yakabatana-mitsetse kana kurara pasi.
Kufema kweShumba kunonzwa kusina maturo; iyo inotanga kusununguka uye kukuyeuchidza kuti usatora yoga zvakanyanya.
Kana iwe uri kuwedzeredza, edza kufema uku kuvhara imwe mvuke. Zvinokuita kuti utarise mapenzi, izvo zvinogona kuva chikamu chechikonzero nei chinonzwa zvakanaka. Inowanzoitwa chinhu chekutanga mangwanani kuti ikudzidze uye kuwedzera simba rako.
Nzira Yokudzidzira Sei Shuwo Breath (Simhasana Pranayama)
- Kuti uite izvi kufema apo iwe uri zororo, uya kuzotama namabvi ako ugare pamakumbo ako. Iyengar inokuraira kuti iwe unyeke-fambisa zvigunwe zvako pasi pechigaro chako. Zvimwewo, shandisa kufema uku uchiri muine pose iwe unogona kubata kwenguva yakati.
- Isa maoko ako pamabvi ako. Ruramisa maoko ako uye wedzera minwe yako.
- Inhale kuburikidza nemhino dzako.
- Shandisa zvakasimba mumuromo, kuita "ha" inzwi. Sezvaunenge uchibudisa, svinudza muromo wako zvakanyanya uye tambanudza rurimi rwako kure nechekuita zvichienderana nechinangwa chako.
- Edza kuunza yako drishti (mukati mutsva) kune ziso rako rechitatu (pakati pehuma yako) kana mupendero wemhino dzako sezvaunenge uchibudisa.
- Inhale, kudzokera kumeso asina kwaakarerekera.
- Dzokorora 4-6 dzimwe nguva. Kana zvikwangwani zvako zvayambuka, shandura tsoka kuitira kuti imwe yakatarisana iri pamusoro pehafu nzira kuburikidza nekudzokorora kwako.
> Sources:
> Kaplan, G. Sayenzi yekufema (pranayama) nemigumisiro Yayo yakanaka pane utano. Kaplan Center for Integrative Medicine. Webhu. 2016.
> Sharma, VK et al. Migumisiro yepanayama inokurumidza uye inononoka pakuona kunetseka uye mwoyo yemagetsi muvadzidzi vaduku-kutarisira.Int J Yoga. 2013 Jul; 6 (2): 104-10.