Iyi pranayama inowanzoshandiswa mukutsigira yoga postures, kunyanya muvinyasa style. Vinyasa yoga inowanzonzi sangano rinopindirana-kufema, izvo zvinoreva kuti iwe unofamba kubva pane imwe kusvika kune inotevera pane inhalation kana kubudisa mweya. Kufema kwakashandiswa vinyasa kunzwisiswa sejjayi pranayama. Uye haisi kungoyerera. Iko kufema kwakadzika kwakadzika kwakadzika kunogona kukumbira kuti ikubatsire kuwana nzvimbo yako yekuchengetera yakavhara kwenguva refu.
Kana muviri wako uchienda kana kupindura kwechikwata kunopinda mukati, kukuudza kuti inoda kubuda kubva pane iyi nekukurumidza zvingaita, kuti haigoni kugara pano kwechipiri kwechipiri, iwe unoziva zvido izvi nekuudza muviri wako kuti zvinhu ok. Tichiri kufema zvikuru , munoona?
Zvechokwadi, kliniki yekudzidza kubva muDhipatimendi reNeurophysiology paNational Institute of Mental Health neNeurosciences muBananagar, India yakawana ujjayi pranayama inogona kuwedzera kushandiswa kwemhepo yako muitiro kuburikidza ne50 muzana.
Iwe unogona kudzidza izvi kufema pawakagara muchitarisiko chine mitsipa yakasununguka . Kana uchinge wawana zororo racho, tanga kuishandisa panguva yako yoga tsika.
Iyo inozivikanwawo sekuti: Hissing Breath, Kushandura Breath, Darth Vader Breath
Mabatsiro : Anogadzirisa uye anotungamirira kufema, kupa asati aita simba rinowedzera nekuisa pfungwa. Inowedzera oksijeni yekushandisa.
Mirayiridzo
1. Gara uri kure nemapfudzi ako akasununguka kubva panzeve dzako uye usvinudze meso ako.
Kuti ugadzirire, ziva kuziva kufema kwako pasina kuedza kuzvidzora zvachose. Iyo inotanga kuvhara uye kubudisa mumuromo mako kana iwe uri kupema nemumhino dzako.
2. Ita kuti uzive pahuro pako. Paunenge uchitadza, tanga kutarisa mushure wehuro mako (yako glottis kana soft palate), zvishoma nezvishoma kuvhara mhepo.
Chimbofungidzira iwe uri kutarisa magirazi maviri. Iwe unofanirwa kunzwa unononoka kutinhira inzwi.
3. Kana uchinge wakasununguka nehana, tanga kushandisa kushandiswa kwakafanana kwehuro nekunyorera. Iwe unofanirwa, zvakare zvakare, unzwe kutinhira kunononoka. Iyi ndiyo iyo zita remhepo rinobva kune: rinonzwika segungwa. (Inonzwika saDarth Vadar.)
4. Kana iwe uchikwanisa kudzora huro pazvose inhale uye exhale, vhura muromo uye utange kufema nemumhino. Ramba uchishandisa toni imwechete kumutsipa wawakaita apo muromo wakanga wakazaruka. Kufema kucharamba kuchiita ruzha rukuru ruchiuya uye ruchibva mumhino. Iko kunofema mweya.
5. Zvino tanga kushandisa iko kufema panguva yako. Kana mudzidzisi akakuudza kuti uende pane imwe nzvimbo, ita kuti ijjayi inhale. Kana uchida chimwe chinhu chiduku chinowedzera kukutsigira paunenge uchibata pose, yeuka izvi mweya uye uzviise.
Rurefu Breaths Runoreva Kudzora Kukuru uye Simba
Kuderedza uwandu hwemhepo inogona kupfuura mumutsipa wako inowedzera kufema kwako. Rimwe nerimwe rinoputika uye rinopera simba, rakakwana, rakadzika, uye rinodzorwa.
Imwe nzira yekufunga pamusoro pemhepo yejjayi ndeyekufungidzirwa nehope yako semunda webindu, nekufema kunopfuura semvura.
Kana iwe ukaisa chigunwe chako zvishoma pamusana pevhu, unowedzera simba remvura iri kuuya. Ichi ndicho chinhu chimwe chete chauri kuita nehuro pako panguva yekufema kwejjayi. Mhepo inopinda kuburikidza nemakumbo ako akafuridza ine simba, rinotungamirirwa nemhepo iyo unogona kutumira kune zvikamu zvemuviri wako zvinoda iyo panguva yako.
Sources:
> Telles and Desiraju. The Indian Journal of Medical Research: Oxygen Consumer During Pranayamic Type of Very Low-Rate Breathing (1991).