Pranaria - Breathing exercise

Siyakwamukela ku-Pranaria.
Zitholele amandla okuzivocavoca kokuphefumula okujulile ukuze uthulise ingqondo nomzimba wakho. Lolu hlelo lokusebenza lwe-pranayama lunikeza izikhathi zokuzindla ngokuphefumula okuqondisiwe eziklanyelwe ukunciphisa ukukhathazeka, ukuhlinzeka ngokukhululeka kwengcindezi, kanye nokusekela impilo yamaphaphu. Phefumula ngokujulile, khululeka ngokugcwele, futhi uthole ibhalansi yakho yangaphakathi ngokuphefumula okucabangelayo namasu okuphefumula aphumule.

Imikhuba ingasiza kanjani:
⦿ I-Prana phefumula i-yoga izokusiza ukuthi uphumule futhi ugxile;
⦿ Ungasebenzisa uhlelo lokusebenza lokuphefumula lwe-pranayama oluhambisana nokukhathazeka, isifuba somoya, umfutho wegazi ophakeme, nokuhlaselwa wuvalo. Ngenxa yalokho, ungakwazi ukulawula kalula futhi ngempumelelo imizwelo yakho futhi uzuze ukukhululeka kokucindezeleka;
⦿ Ukuqeqeshwa kwamandla wamaphaphu: Buyisela umthamo obalulekile;
⦿ Ukuhogela i-exhale timer kuzonyusa izinga lomsebenzi wobuchopho: ukunaka kwakho, ukugxilisa ingqondo, nenkumbulo;
⦿ Funda ukuheha isimo sokuzola nokuphumula kuwe ngosizo lokuphefumula okufanele kwe-prana kanye nokuzivocavoca kokulawula ukuphumula;
⦿ Thuthukisa ikhwalithi nokujula kokulala;
⦿ Ukuzivocavoca okuqinile kwamaphaphu, ukuhlanza, nokululama;
⦿ Ukulungiselela umhlangano obalulekile noma ukusebenza, qaphela;
⦿ Ukunciphisa ingcindezi, ukucindezeleka, namazinga okukhathazeka, okugqugquzela ukuphumula okuhlala njalo nokulinganisela ngokomzwelo.

Uhlelo lokusebenza olunamandla lokusebenzisa amaphaphu
• Yenza ukuqeqeshwa kwamandla wamaphaphu. Lapho amaphaphu ephefumula kakhulu, yilapho enikezwa igazi ngokugcwele, futhi kuba ngcono nenhlalakahle yethu jikelele.
• Uhlelo lokusebenza oluqondisiwe lokuphefumula okujulile kwe-prana lungasiza ekwehliseni inhlalakahle evamile, kanye nosizo, ukubuyisela ukuhlolwa kwamandla wamaphaphu futhi kube negalelo empumelelweni yokucindezeleka.
• Senze ukuhlolwa okukhethekile kwamaphaphu okukala ivolumu yakho yamanje ngosizo lwesikhathi sokudonsa umoya. Ngokwenza izivivinyo kanye ne-prana, ungakwazi ukulandelela izinga lakho lamanje lomthamo wamaphaphu futhi ulibuke ku-dynamics.

I-Pranayama
I-Pranaria isuselwe endleleni yesayensi: siguqule izindlela zokuphefumula ezihamba phambili ezinesigqi 4 7 8 ezivela ezinhlelweni zeSufi kanye neVedic ukuze zisetshenziswe nsuku zonke. Amaphethini angcono kakhulu aqondisiwe wokujima afana ne-4-7-8 timer, Kapalabhati, Rhythmic, kanye ne-Intermittent prana phefumula ukuphefumula futhi ugxilise ukuzindla.

Imisebenzi esemqoka yohlelo lokusebenza lwe-pranayama
• Izinhlelo ezingama-24 zokuzilolonga zokuzijwayeza izinhlobo ezihlukene zokuzindla kokuphefumula okuqondiswayo ukuze uzole futhi uphumule, i-pranayama ukuzethemba, ngaphambi kokulala, ukuhlola amaphaphu, ukuqeqesha ukukhumbula, umkhuba odumile we-478 we-relax breathwrk nabanye abaningi;
• Inhale timer exhale imiyalelo yezwi kanye nezaziso umsindo;
• Imiyalelo enemininingwane kanye nezincomo zokuzivocavoca ngakunye: indlela yokwenza izivivinyo zokuphefumula ze-prana yoga zokukhathazeka ngesisu ngendlela efanele, isiphi isikhundla esingcono, nini ukuhogela futhi nini ukuphuma;
• Inani elikhulu lezindikimba zomculo nemisindo epholile - ungenza ngendlela oyifisayo ukujima ngakunye futhi uzicwilise ngokuphelele kunqubo yokuzindla yokukhipha umoya ukuze uphumule ngokujulile nokuthula.

Kuthatha isikhathi esingakanani ukujima?
Isilinganiso sobude bomsebenzi ngamunye imizuzu engu-7. Ngaphezu kwalokho, ungakwazi ukwenza ngokwezifiso ubude besifundo ngasinye ngokwakho. Ngisho nemizuzu engu-4–5 yokuphefumula kwe-resonance pranayama ukuze uphumule futhi wehlise umoya ohlelweni lokusebenza kuzoba nomthelela omangalisayo.

Indlela yokwenza ngendlela efanele?
Kunconywa ukuthi ukhethe izinhlelo ezi-1-3 futhi uzijwayeze njalo kuhlelo lwethu lokusebenza lokudonsa umoya. Imiphumela ebonakalayo ingase ivele ngaphambi kweviki lokuqala. I-Pranaria - Ukuzivocavoca umzimba kunohlelo lokuphefumula lwamahhala oluyinselele ongenza ngalo ngokwezifiso uhlelo lwakho lokuqeqesha futhi ulandelele inqubekelaphambili yakho ngokuphefumula ukuphumula, ukuqaphela, nokuqaphela umzimba.