Pranayamas 7 Khungu Lonyezimira

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Tonsefe tikufunafuna khungu lowala. Maonekedwe opanda cholakwa, owala mkati akumveka modabwitsa koma pakati pa dothi ndi kuipitsa khungu lathu limakumana, kugona tulo, kunyezimira kwa dzuwa, chakudya chopatsa thanzi komanso moyo wapagulu womwe umafuna kumwa mowa ndi kusuta kuti titsimikizidwe, kuwala kwachilengedwe kwa khungu lathu kumapita kukaponyera. Kupeza chowala chenicheni osati chimodzi chonamizidwa ndi maluso odzipangitsa odabwitsa ndi ntchito yakunja. Ndipo yoga, makamaka Pranayama yatsimikiziridwa kuti imakhudza khungu. Pamodzi ndi asanas onse, masewera olimbitsa thupi, Pranayama ndikofunikira kuti khungu likhale lowala.

Kodi Pranayama ndi chiyani?

Pranayama ndi gawo la Yoga lomwe limayang'ana kupuma komanso kupuma. Kuyambira zaka zambiri, a Yogis akhala akugwiritsa ntchito chizolowezi cha Pranayama kuti akhale ndi thanzi labwino ndikukhazika mtima pansi. Koma, zimathandizanso kwambiri kukonza mawonekedwe akhungu lanu.

Pranayama ndiyo njira yogic yolumikizira mpweya wanu ndi asanas anu. Zimaphatikizapo kuwongolera kupuma kuti muzitha kuyendetsa mphamvu ya moyo kapena prana kudzera mthupi lanu. Imayang'ana dongosolo lanu la kupuma, imathandizira kuthamanga kwa magazi ndikuyeretsa magazi kukonza khungu ndikukupatsani khungu lowala.

Pranayama Kwa Khungu Lonyezimira

Kapalabhati

Chithunzi Pazithunzi: YOGATAKET

Kapalabhati ndi shat kriya yemwe amachotsa poizoni mthupi lanu. Mawu oti Kapalabhati amapangidwa ndi mawu awiri- 'Kapala' amatanthauza mphumi ndipo 'Bhati' amatanthauza kuwala. Zimaphatikizapo njira yopumira yopumira komanso kutulutsa mpweya. Mchitidwe wa yogicwu umalimbitsa mapapu anu, umachotsa zotchinga, umathandizira kuti magazi aziyenda bwino komanso amachotsa poizoni m'thupi lanu. Kuchita pafupipafupi kwa Kapalabhati kumathandiza kuchotsa khungu lanu ndikuwonjezerako kuwala kwachilengedwe.

Momwe mungapangire Kapalabhati

• Khalani mowongoka miyendo yanu itaduka ndipo manja anu akupuma pa mawondo anu.

• Poyamba, pumirani mpweya wambiri polowa m'mphuno mwanu ndikutulutsa mpweya pakamwa panu. Izi zimathandiza kuyeretsa ndi kuyambitsa makina anu.

• Limbikitsani ndikumva m'mimba mwanu mukudzaza. Dzazani pafupifupi ¾th la mimba yanu ndi mpweya.

• Tulutsani mpweya wonse pamphuno panu, kukokera mchombo wanu kumtunda.

• Bwezerani mpweya wabwino ndikulola mimba yanu kudzaza.

• Bwerezani njirayi maulendo 10 ndikupuma bwino.

• Bwerezani zozungulira izi maulendo 10.

Ndani ayenera kupewa kuchita Kapalabhati

Ngati muli ndi izi, muyenera kupewa kuchita Kapalabhati.

• Mimba

• Matenda amtima

• Nkhani za m'mimba

• Reflux ya acid

• Matenda am'mimba

• Kuthamanga kwa magazi

Bhastrika

Chithunzi Pazithunzi: Amar Ujala

Bhastrika Pranayama imadziwikanso kuti mpweya wa yogic wamoto. Imakanikiza m'mbali mwanu ndikuthandizira kutulutsa mpweya wotsekedwa m'mapapu anu. Bhastrika imathandizira kulimbitsa thupi lanu ndikukhazika mtima pansi. Ndi njira yopumira yomwe akuti imalimbikitsa mphamvu ya moyo. Zimathandizanso kuti mpweya wabwino ubwere m'magazi anu motero umawonjezera khungu lanu. Mosiyana ndi Kapalabhati, Bhastrika imaphatikizapo kutulutsa mpweya mwamphamvu komanso kutulutsa mpweya.

Ndikofunikanso kudziwa kuti nthawi zonse muyenera kuyamba gawo lanu la Pranayama ndi Bhastrika ndikutsatira ndi Kapalabhati.

Momwe mungapangire Bhastrika Pranayama

• Khalani mowongoka miyendo yanu itawoloka.

• Pumirani kwambiri, gwirani masekondi 5 ndikumasula.

• Tsopano pulani mwamphamvu ndi kutulutsa mpweya mwamphamvu kudzera pamphuno.

• Onetsetsani kuti mupumire kuchokera mu diaphragm yanu.

• Sungani mapewa anu owongoka komanso chifuwa, khosi ndi mutu mukuchita Bhastrika.

• Bwerezani kupuma mwamphamvu kwa masekondi 30-45.

• Pumulani kwa mphindi zochepa ndikubwereza kuzungulira kawiri.

Ndani ayenera kupewa kuchita Bhastrika

Ngati muli ndi izi, muyenera kupewa Bhastrika.

• Mimba

• Matenda oopsa

• Kugwidwa

• Kusokonezeka kwamantha

• Nkhani Ya Mtima

Mtundu wa pro: Momwe Bhastrika imapatsa mphamvu dongosolo lanu, sayenera kuchitika usiku kapena m'mimba. Komanso, pewani kuchita Bhastrika pomwe mukuvutika ndi mutu waching'alang'ala.

Anulom vilom

Anulom Vilom ndi njira yopumira ya yogic yowongolera mphamvu ya Pranic kapena mphamvu yofunikira yomwe ikuyenda mthupi lathu. Amadziwikanso kuti kupuma kwa mphuno, Anulom Vilom amathandizira kuyambitsa njira yanu yamkati, kuchotsa zotchinga mthupi lanu ndikupangitsanso magazi kuyenda mthupi lanu. Zonsezi zimathandiza kuchotsa poizoni ndi zopitilira muyeso mthupi lanu, kubweretsa mtendere wamaganizidwe ndi bata, ndikukusiyani ndi khungu lowala lopanda chilema.

Momwe mungapangire Anulom Vilom

• Khalani mowongoka miyendo yanu itawoloka.

• Onetsetsani kuti msana wanu uli wowongoka ndipo mapewa anu ali omasuka.

• Pumirani kwambiri, gwirani kwa masekondi pang'ono ndikumasula.

• Tsopano, tsekani mphuno yanu yakumanja ndi chala chanu chamanja chakumanja.

• Lembani mwamphamvu kuchokera pamphuno lanu lakumanzere mpweya wautali komanso wakuya.

• Tsekani mphuno yanu yakumanzere pogwiritsa ntchito chala chakumaso ndikutulutsa mwamphamvu kuchokera pamphuno yanu yakumanja.

• Tsopano, pumirani mwamphamvu kuchokera mphuno yakumanja, tsekani mphuno yakumanja ndikutulutsa mwamphamvu kudzera pamphuno lanu lakumanzere.

• Yang'anani pa kupuma kwanu ndikuyesa kufanana ndi nthawi yopumira komanso kutulutsa mpweya.

• Bwerezani izi kwa mphindi zisanu.

Mtundu wa pro: Ndi chizolowezi cha Anulom Vilom, yesetsani kuwonjezera kupuma ndi kutulutsa nthawi yopuma kwanu. Ndipo sungani mpweya wanu mosasinthasintha.

Nadi Shodan Pranayama

Chithunzi Pazithunzi: YOGA MOYO WA TSIKU NDI TSIKU

Nadi Shodan ali ndi mawu awiri- 'Nadi' kutanthauza njira yochenjera yamagetsi ndi 'Shodan' kutanthauza kuyeretsa. Ndi njira yopumira yomwe imathandizira kuyeretsa mphamvu zotsekeka komanso njira zopumira mthupi lathu ndikuwonetsetsa kuti magazi akuyenda bwino. Imeneyi ndi njira yosavuta yopumira yomwe imatsegula njira zanu ndikudzaza magazi anu ndi mpweya wabwino womwe umachotsa poizoni mthupi lanu chifukwa chotseka njira ndikukupatsani khungu lokongola.

Iyi ndi njira ina yopumira monga Aulom Vilom. Kusiyana kokha ndikuti Aulom Vilom amapuma mwamphamvu komanso mwamphamvu, Nadi Shodan Pranayam imaphatikizapo kupuma modekha komanso mochenjera.

Momwe mungachitire Nadi Shodan Pranayam

• Khalani mowongoka ndi kumasuka.

• Pumirani pang'ono ndikuwunika kupuma kwanu.

• Kwezani dzanja lanu lamanja ndikuyika cholozera ndi chala chapakati pakati pa nsidze zanu.

• Tsopano, tsekani mphuno yanu yakumanja ndi chala chachikulu cha dzanja lanu lamanja.

• Tengani mpweya wakuya komanso wofewa kudzera mphuno yakumanzere.

• Tsekani mphuno yakumanzere ndi chala chakumanja cha dzanja lanu lamanja ndikupuma kudzera mphuno yanu yakumanja.

• Pumirani kwambiri ndi mphuno yanu yakumanja, tsekani mphuno yanu yakumanja ndikutulutsa mwakuya kudzera mphuno yanu yakumanzere

• Bwerezani izi kawiri.

• Bwerezani kuzungulira katatu.

Bhramari, Udgeeth ndi Pranav Pranayama

Chithunzi Pazithunzi: Sukulu Yapadziko Lonse ya Yoga

Awa ndi njira zitatu za Pranayama zomwe tidaziyika pamodzi chifukwa zikuyenera kuti zizichitika motsatizana. Bahrami Pranayama, yemwenso amadziwika kuti Bee Breath Pranayama, imakhazikika pamalingaliro. Zimathandiza kupereka mpumulo ku nkhawa, matenda oopsa komanso kukhumudwa. Ugeeth ndi Pranav Pranayam otsatirawa amalimbikitsa (Bhramari Pranayama) momwe zimakhalira ndikuyambitsa dongosolo lamanjenje kuti likhazike mtima pansi ndikuwonjezera nkhope yanu. Kuphatikiza kwa ma Pranayama atatuwa kumadziwika kuti kumabweretsa mtendere kwa inu.

Momwe mungapangire Bhramari, Udgeeth ndi Pranav Pranayama

• Khalani mowongoka ndi mawondo anu mutadutsa ndikusangalala.

• Tsekani makutu anu ndi zala zanu zazikulu.

• Ikani zala zakolozetsa mopingasa pamphumi panu ndi zala zitatuzo pamaso panu. Tsekani pakamwa panu.

• Pumirani kwambiri ndikuyimba phokoso lalitali la 'Aum' m'mphuno mwanu mukamatulutsa mpweya. Kulira Aum kuchokera m'mphuno mwanu kumapanga phokoso ngati kulira kwa njuchi motero dzina.

• Kusamukira ku Udgeeth Pranayama, ikani manja anu pamiyendo yanu ndikuwongolera momwe mungakhalire.

• Pumirani kwambiri ndikumasula.

• Limbikitsani malingaliro anu pakati pa nsidze zanu ndikupuma kwambiri.

• Exhale ndi nyimbo ya Aum.

• Bwerezani njirayi ya Bhramari ndi Udgeeth Pranayam kasanu.

• Tsopano tikupita ku Pranav Pranayama.

• Kusunga manja anu pa mawondo anu, yang'anani pakati pa nsidze zanu ndikuwona chete konse.

• Zindikirani kupuma kwanu ndikupumira movutikira komanso modekha kuti mupindule kwambiri.

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