Dirga pranayama kana matatu-chikamu mweya ndeimwe yekunonyaradza, kugadzirisa kufema maitiro aunogona kuita. Rinonyatsoshanda kubatsira kubatsira kuisa pfungwa dzako pane nguva yemazuva ano uye kupinda mukutaura nemanzwiro emuviri wako wenyama. Nokuda kwezvikonzero izvi, zvinowanzodzidziswa pakutanga kwekirasi yegaga senzira yekuchinja vanhu kubva muupenyu hwavo hwemazuva ano kusvika munguva yavakagadzirirwa yoga.
Kana ukaita kumba , inogona kushanda nenzira imwechete. Ita pranayama iyi paunotanga kusvika pamubhedha wako kuzunungusa zuva rako uye gadzirira kuzviita.
Kunyange zvazvo kufema uku kunowanzoitwa paunenge uri muchitarisiko chisina kunaka , chemuchinjikwa , zvakare chakanakidza kuzviita pawakarara shure, kunyanya pakutanga kwekuita kwako. Paunorara pasi, iwe unonzwa chaizvoizvo kufema kunofamba nemuviri wako sezvo kunosangana nechomukati.
Mirayiridzo
- Uya kuzorara pamusana wako maziso akavharwa, uchizorora chiso chako uye muviri wako. Iwe unogona kuchengeta makumbo akatambanudzwa kana kupfugama namabvi ako uye kuunza zviso zvetsoka dzako kumubhedha wako kana izvi zviri nyore. Kana iwe ukakotamisa mabvi ako, regai vanyarare.
- Tanga nekucherechedza zvisikwa zvekuzvarwa uye kubuda kwemweya wako usingashanduki chinhu. Kana iwe ukazviona uchitsauswa nebasa mupfungwa dzako, edza kusaita mukati memafungiro. Ingovacherechedza uye wovarega vachienda, vachiita kuti iwe udzokere kumashure uye mazhenje.
- Zvadaro tanga kubudisa uye kubudisa zvakadzama kuburikidza nemhino.
- Pamusoro pega yega, itaza dumbu nemweya wako. Wedzera dumbu racho nemhepo sebhokisi.
- Pose paunenge uchibudisa, tsvina mhepo yose kubva mudumbu kuburikidza nemhino dzako. Dhirorera tsvina yako kumashure mako kuti uone kuti dumbu racho risina mweya.
- Dzokorora ichi chakafuridzirwa mukati mechifu pamweya mishanu. Ichi chikamu chimwe.
- Panozotevera, fadza dumbu nemhepo sezvinotsanangurwa pamusoro apa. Ipapo apo dumbu racho rizere, tora mhepo yakawanda uye uite kuti mhepo yacho iwedzere mukati memiti yembambo ichiita kuti mbabvu zviparadzanise.
- Pamusoro pekudzima, rega mhepo inotanga kuenda kubva kumiti yembambo, kurega mbabvu dzikanyengedze pamwe chete, uye kubva kubva mudumbu, kutora maruva kumashure kumucheto.
- Dzokorora kufema uku kwakadzika mukati mudumbu uye nenyuchi kumativi mashanu. Ichi chikamu zviviri.
- Paanotevera inhale, uzadza dumbu uye rib cage nemhepo sezvinotsanangurwa pamusoro apa. Izvo zvinotapira mumhepo shomanana uye uite kuti zvizadze chifukidziro chepamusoro, iyo yose ichienda kune korogironi, zvichiita kuti nzvimbo yakakomberedza mwoyo (iyo inonzi inonzi heart center mu yoga), iwedzere uye iwedzere.
- Pamusoro pekudzima, rega kufema kuende kutanga kubva pachifuva chepamusoro, zvichibvumira nzvimbo yemwoyo kunyura pasi, zvino kubva pamiti yembambo, kubvumira mbabvu kuti adye pamwe chete. Pakupedzisira, regai mhepo iende kubva mudumbu, ichichera maruva kumashure.
- Iwe uri kuita zvinhu zvitatu kufema! Ramba uchifamba iwe pachako, pakupedzisira uchiuya kuti zvikamu zvitatu zvemhepo zvifambe zvichiitika zvakanaka pasina kumbomira.
- Rambai munenge gumi mumhepo.