Pranayama kwa Oyamba

Njira ya pranayama ndi malo ofunikira kwambiri monga yochita kupuma. Ayenera kukonzedwa mofanana ndi asanas, mwinamwake kudziwa za yoga kudzakhala kochepa mtima, kosakwanira. Pranayama Kupuma kupuma kuli ndi mitundu yambiri, ndipo tidzakambirana zina mwazo kuti muzitha kufotokozera makamaka zomwe zimayambira.

Pranayama: masewera olimbitsa thupi

Pranayama kwa oyamba kumene angayambe ndi zozoloŵera zosavuta, zomwe simukufunikira ngakhale nthawi yambiri mukuchita. Mwachitsanzo, kuchita pranayama nthawi yoyenda:

1. Kupuma monga momwemo kudzera m'mphuno. Lembani ndi kuwerengera ndondomekoyi ndi phazi lanu lamanja.
2. Pambuyo pake, yambani kupuma ndikuzichita panthawi zinayi ndi phazi lanu lakumanzere.

Mwachidule? Zosangalatsa kwambiri! Koma kupuma kwa pranayama kumathandiza osati kuwonjezera maselo ndi mpweya, komanso kumasula dongosolo la mantha, kuti lisokonezedwe ndi maganizo opanda kanthu. Ndibwino kuti muzichita mwambo umenewu mkati mwa mphindi khumi ndi zisanu.

Pranayama kwa Oyamba: Ujaya

Chizoloŵezichi chimafuna kukhala cholimba, ndipo kusuntha kuzigwiritsa ntchito sikugwira ntchito. Komabe, ndikuphweka mosavuta:

1. Khalani pansi, wokhazikika, mu malo a lotus kapena miyendo yanu yolowa pansi, nthawi zonse mobwerezabwereza.
2. Pezani thupi lonse, minofu pambuyo minofu, pang'onopang'ono. Lembani mzere wa mawu kuti mlengalenga apite mmenemo, perekani pang'ono kuthamanga (ndiko kosavuta, kosadziwika).
3. Tengani mpweya - pang'onopang'ono ndi yosalala, muwerengero zisanu ndi zitatu (chimodzi chowerengera chiri pafupi chachiwiri).
4. Pangani pang'onopang'ono mpweya - mu akaunti 16.

Izi ziyenera kuchitika kwa mphindi 15. Monga chizolowezi china chilichonse cha yoga, chiyenera kuchitidwa mosasamala, mwamtendere, ndipo ntchito yake yonse iyenera kukhala limodzi ndi chitonthozo. Choncho, ngati poyamba mukuvutika kuti mupume mpweya wanu, muyenera kupanga indulgences yaing'ono.

Ndi Ujaya pranayama yomwe imapatsa chisangalalo chabwino kwambiri ndipo imalimbikitsidwa kuti iphedwe mwamsanga pambuyo pochita asanas. Icho chimachotseratu nkhawa, ndipo ngati muwona kuti muli ndi vuto lalikulu, pumulani ndi kuchita pranayama izi - zidzakuthandizani kupeza njira yabwino yochotsera vutoli.

Nadi shodhana pranayama

Pali lingaliro lomwe ndilo chizoloŵezi chomwe chingathe kukonza zolakwika zenizeni zomwe zimachokera mthupi la munthu. Izi ndimasinthidwe ndi ziganizo zomwe ziri zofunikira mu yoga. Kuwonjezera pamenepo, kachitidwe ka nthawi zonse ka nadi shodhana pranayama imakulimbikitsani kulimbikitsa chitetezo cha mthupi komanso kuthetsa nkhawa.

1. Khalani pamalo a lotus.
2. Ku dzanja lamanja (ngati muli woyenera), pindani pakati ndi zolemba zala, ponyanizani ku dzanja lamanja lanu.
3. Pogwiritsa ntchito thumb pad, onetsetsani mosamala mphuno yoyenera pafupi ndi mlatho wa mphuno ngati n'kotheka.
4. Pewani pang'ono pang'onopang'ono.
5. Tulutsani chithunzi chabwino ndikutsegula chithunzi chomanzere.
6. Pita pang'onopang'ono.
7. Pitirizani chimodzimodzi maulendo angapo.
8. Pranayama iyi ikuchitidwa kwa mphindi 15. Sungani mkono wanu wakumanja kumasuka.

Monga mukuonera, palibe chovuta kuchita ndi dzina lachinsinsi la pranayama. Mukamayesetsa kuchita zambiri, zimakhala zophweka komanso zophweka, ndipo zotsatira zake zidzakhala zosavuta.

Mosiyana ndi zofunikira kunena za nthawi yakupha. Palibe chifukwa chochita zinthu zoterezi kwa mphindi zosachepera 15 - thupi silinali ndi nthawi yozindikira zomwe zikuchitika ndi zotsatira zomwe simungapeze - kapena kupeza, koma osati zowala kwambiri. Pa msinkhu wapamwamba, mukhoza kupuma kwa ola limodzi mzere. Pranayama nadi shodhana kwa oyamba amatsindikizidwa bwino mu kanema wotchulidwa - iyenso ayankhe mafunso ena.