Maererano neCalifornia College of Ayurveda, "Pranayama, unyanzvi hweku yogumbuka, inobva kuSanskrit nemashoko echiPrana uye ayama." Prana rinoreva "simba rehupenyu" uye ayama rinoreva "kuwedzera, kuratidzira, kana kupera." Muitiro we pranayama, saka, ndiyo tsika yekuwedzera prana yedu kuitira kuti ienderane nevepasi rose prana. "
Kune mhando dzakawanda dze pranayama , kusanganisira nyoro isina kufema kufema, kufema kweshumba , uye kufema kwemoto. Mamwe emhando idzi idzi dzakanyanyisa. Sama vritti, zvisinei, itsika yakarurama iyo munhu wose anogona kudzidza. Inotarisa pamusoro we "kuenzana" kufema, zvinoreva kuti kuputika kunotora nguva yakafanana yenguva yekudzima.
Sei Sama Vritti Ichinyaradza?
Yoga yakadzidziswa kubva mune zvehutano kwemakore mazhinji. Zvidzidzo zvinowana kuti maitiro e-yoga ane chokuita nekufema anogona kudzivisa urongwa hwehutongi hwehupenyu hwako, zvichiita kuderedza mahomoni ekudengenyeka mumuviri. Inobatsirawo kusimbisa pfungwa dzako uye inogona kushandiswa mukufungisisa tsika.
Dzimwe dzidzo dzinoratidza kuti yogic kufema maitiro anoshandura hypothalamic-pituitary-adrenal axis (HPA axis kana HTPA axis). HPA kupindira ishoko rinorondedzera mararamiro anowanzoitika pakati pemitatu mitatu yekupedzisira endocrine: hypothalamus, adrenal, uye pituitary.
Pamwe chete, zvipembenene zvinoumba hutano hweHPA hurumende yekudzivirira, masimba ezvirwere, zvepabonde, manzwiro, uye mafungiro.
Maererano nekuongorora kwakabudiswa kwemabhuku ekurapa panyaya iyi:
Nokuderedza kunzwisisika kunetseka uye kuzvidya mwoyo, yoga inoratidzika kuenzanisa kushushikana kwezvirwere. Izvi, zvekare, zvinoderedza kupesana kwehuviri hwemuviri semuenzaniso, kuderedza kutsamwa kwomwoyo, kuderedza ropa, uye kuderedza kufema. Panewo uchapupu hwokuti yoga maitiro anobatsira kuwedzera kukura kwemoyo yemhepo kusiyana, chiratidzo chemuviri wemuviri wekutarisana nekudzvinyirira zvakanyanya.
Nzira Yokutanga Nayo
Sama vritti ndeimwe yezvinyorwa zvepanayama. Kunyange vana vanogona kudzidza maitiro ekuita sa sama vritti, izvo zvinogona kuitwa chero kupi zvako uye kunoderedza kushushikana nekuzvidya mwoyo nokukurumidza. Dzidza izvi pranayama uye wozviwedzera pane yako yezvekudzivirira kwemaitiro.
- Uya kuzogara munzvimbo yakasununguka, yakasimudza sematanda akadai seyese pose nyore , kuisa padding pasi pechigaro chako sekudikanwa. Kana ukagara pasi iwe hazvibviri, rara pamusana wako kana kugara pachigaro.
- Svinura meso ako okutanga kuona mweya wako wepanyama, usingashanduki chero chinhu pakutanga. Zvipe iwe unhu hufema hwakanaka kana zvakadaro.
- Tanga kunonoka kuverenga kune mana sezvaunoita. Tora kanguva pamusoro pekudzivirira kwako nemapapu azere nemhepo. Zvadaro uverengere kune mana sezvaunenge uchibudisa. Torazve imwe nguva kuti unzwe usina chinhu. Zvadaro inhale zvakare kune imwe nhamba yevana. Rambai muenzaniso uyu. Basa racho rinofananidza nehurefu hwemakumbo ako uye mazhenje.
- Iwe unogona kuedza nekuchinja nhamba yaunenge uchiverenga; ingoita kuti uone kuti inhalation uye kuputika kune yakaenzana.
- Ramba uchifema nenzira iyi kwemaminitsi akawanda.
> Sources:
> Halpern, Marc. Pranayama, yoga, uye ayurveda. California College of Ayurveda. Webhu. 2016.
> Sengupta, Pallav. Utano hwehutano hwe yoga uye pranayama: kuongorora kwehutano hwezvehutano. " International Journal of Preventive Medicine 3.7 (2012): 444-458. Dhinda.