Yoga Pranayama ndi kupuma kwachiSanskrit, ndipo ndi mbali yogaŵira ya yoga. Ngati mumaganizira za ntchito ya asanas ndipo nthawi imodzi simukudziwa kupuma kwa pranayama, izi zidzakuchititsani kuti muzisiye thupi lanu popanda gawo lofunikira, lafilosofiyi.
Pranayama Kupuma kupuma kuli ndi njira zambiri, ganizirani imodzi yokha, yomwe ingayambire m'mawa mukatha kusamba. Mwambo umenewu umatchedwa "Uddiyana bandhi," kapena kuyeretsedwa ndi moto, ndipo amatenga pafupifupi mphindi 15. Kuchita izo, mukhoza kumvetsa mfundo zofunikira za pranayama.
Mchitidwe wa pranayama umayamba ndi madzi oledzera. Ndiye mumayenera kukhala mu malo osungiramo zilolezo.
- Timatulutsa mpweya wochepa, womwe umatchedwa kapalabhati. Kupuma ndikumasinthasintha. Izi zakhala zikuchitika pafupifupi 500 paulendo wapamwamba, koma oyambitsa ndizokwanira ndipo 100. Onetsetsani kuti mimba yanu imasuka bwino, monga chithunzithunzi.
- Kuwonjezera apo timapuma mpweya wamphamvu ndi mpweya wabwino ndi matalikidwe apamwamba ndi othamanga, omwe amatchedwa bhastra, 10-15. Ngati mutu uyamba kuthamanga, imani. Mimba imakhala yosasunthika, nkhope imasuka, mapewa samasunthira. Chifuwa ndi mapapu ndizokha.
- Kumapeto kwa izi, yesetsani kuthamanga pang'ono, osati mpweya wabwino. Gwiritsani mpweya wanu, ndipo pokhapokha mukhala ndi kachilombo kawiri mumatha kutulutsa kunja. Onetsetsani kuti mulibe maganizo oyenera, mutu wanu ukhale woyera.
- Mwamsanga mutangomaliza mpweya, chitani chozama, chokwanira momwe mungathe kutuluka, ndipo patatha izi ndi nthawi yokhala ndi uddiyana-bandhu weniweni. Sungani chifuwa chanu pachifuwa chanu, sungani khoma la m'mimba, gwiranani manja anu pamabondo anu ndikupumira mpweya wonyenga, "mukukankhira" nthiti padera. Taganizirani momwe matumbo onse amakokera mmwamba, mpaka mu chifuwa. Pitirizani kumapeto kwa mpweya wa oxygen ndipo pamapeto pake mupange mpweya wabwino. Mimba iyenera kumasuka.
- Bweretsani masitepe awiri apitayi, kuyika kupuma kwanu, ndi kubwereza zozungulira ziwiri zonse.
Mungagwiritse ntchito pranayama pofuna kulemera kapena kungogwirizana ndi mzimu ndi thupi. Kuti mumvetse bwino njira ya uddiyana-bandah, mukhoza kumvetsetsa vidiyoyi, yomwe imamvetsa bwino zinthu zomwe zimapangidwa. Mmodzi mwa iwo mungapeze m'nkhaniyi.