I-Yoga Pranayama kuwumkhuba wokuphefumula eSanskrit, futhi yingxenye ebalulekile yimuphi umkhuba we-yoga. Uma ugxila ekusebenzeni kwe-asanas futhi ngesikhathi esifanayo ungayinaki ubuciko bokuphefumula i-pranayama, lokhu kuzoholela ekubeni uhambe emzimbeni wakho ngaphandle kwengxenye ebalulekile, ebalulekile yalefilosofi esebenzayo.
Imizimba yokuphefumula iPranayama inamasu amaningi, cabangela eyodwa kuphela yayo, okufanele iqale ekuseni yakho emva kokugeza. Lo mkhuba ubizwa ngokuthi "Uddiyana bandhi," noma ukuhlanzwa ngomlilo, futhi kuthatha cishe imizuzu engu-15. Ukuzikhandla, ungaqonda okuyisisekelo se-pranayama.
Umkhuba we-pranayama uqala ngeklasi yamanzi adakwe. Khona-ke udinga ukuhlala esimweni se-lotus ngokubuya ngqo.
- Senza ukufudumala okufushane okubukhali, okubizwa ngokuthi i-kapalabhati. Ukuphefumula kungenakuphikisana. Lokhu kwenziwa izikhathi ezingaba ngu-500 esiteji esithuthukile, kodwa kubaqalayo kunelungelo futhi 100. Qinisekisa ukuthi isisu sakho sikhululekile ngokuphelele, njenge-diaphragm.
- Ngokuqhubekayo senza ukuphefumula okunamandla nokuphefumula nge-amplitude kanye nesivinini esiphezulu, okuthiwa i-bhastra, izikhathi ezingu-10-15. Uma ikhanda liqala ukugeleza, yeka. Isisu sisesekhululekile, ubuso bukhululekile, amahlombe awahambisani. Kuphela isifuba namaphaphu kusebenza kuphela.
- Ekupheleni kwalokhu, yenza bhastraki - umoya ozolile, hhayi umthamo ogcwele wamaphaphu. Bamba umoya wakho, futhi kuphela ukuqhuma kwesibili ungakwazi ukuphuma ukuze exhale. Qaphela ngokungabikho kwemicabango engaphandle, ikhanda lakho kufanele lihlanzeke ngokuphelele.
- Masinyane emva kokubamba umoya, yenza okujulile, egcwele ngokuphefumula okungenzeka, futhi emva kwalokhu sekuyisikhathi sokwenza u-uddiyana-bandhu wangempela. Bamba isikhumba sakho esifubeni sakho, uphumule udonga lwesisu, uncike izandla zakho ngamadolo akho bese wenza umoya wamanga, "uphonsa" izimbambo ngaphandle. Cabanga ukuthi wonke amathumbu adonsela phezulu, angene esifubeni. Hlala emkhawulweni we-oksijeni yindlala futhi ekugcineni wenze umoya ophefumulayo. Isisu kumele sikhululeke.
- Phinda izinyathelo ezimbili ezedlule, ubeke ukuphefumula kwakho, bese uphinda imijikelezo emibili ephelele.
Ungasebenzisa i-pranayama ngesisindo noma ukuvumelanisa umoya nomzimba. Ukuze uqonde kangcono inqubo ye-uddiyana-bandah, ungajwayele ividiyo, eqondisisa ngokucacile izakhi zomuntu ngamunye. Omunye wabo ongayithola kulesi sihloko.