Pranayama for Beginners

Inqubo ye-pranayama yindawo ebalulekile ye-yoga practice, njengezivivinyo zokuphefumula. Kudingeka zithuthukiswe ngokufana ne-asanas, uma kungenjalo ulwazi mayelana ne-yoga luzoba nenhliziyo enhlanu, alanele. Imizimba yokuphefumula iPranayama inezinhlobonhlobo eziningi, futhi sizohlaziya ezinye zazo ukuze ukwazi ukuchaza ngokuqondile impela imikhuba enjalo.

I-Pranayama: ukuzivocavoca ekuhambeni

I-Pranayama yabaqalayo ingaqala ngokuzivocavoca okulula, okungafuni ngisho nokuchitha isikhathi esiningi owenzayo. Isibonelo, ukwenza pranayama ngesikhathi sokuhamba:

1. Ukuphefumula njengenjwayelo emakhaleni. Faka futhi ubale izinyathelo ezine ngokunyawo lwakho lokunene.
2. Ngemuva kwalokho, qalisa ukukhipha amandla futhi uwenze ngesikhathi sezinyathelo ezine ngesinyawo sakho sokunxele.

Simply? Kuyinto elula kakhulu! Kodwa lokhu ukuphefumula kwama-pranayama akusizi nje kuphela ukucebisa amangqamuzana anomoya-mpilo, kodwa futhi ukuphumula isimiso sezinzwa, ukuphazamiseka emicabangweni engenalutho. Kunconywa ukuthi usebenzise lo mkhuba kungakapheli imizuzu engu-15.

Pranayama for Beginners: Ujaya

Lo mkhuba udinga ukuthi ube ne-static, futhi ekuhambeni ukuwusebenzisa ngeke kusebenze. Noma kunjalo, kubuye kube lula kakhulu:

1. Hlala uhlala, ukhululekile, endaweni ye-lotus noma ngemilenze yakho ihlehlisiwe phansi, njalo uhamba ngokuqondile.
2. Hlanganisa umzimba wonke, u-muscle emva kwe-muscle, kancane kancane. Nciphisa igebe lezwi ngendlela yokuthi umoya odlula ngayo, unikeze ukuphikisana kancane (kukhanya, akucaci kahle).
3. Thatha umoya - uhamba kancane futhi ubushelelezi, kubalwa okungenani okuyisishiyagalombili (inani elilodwa lingaphezu kwesibili).
4. Yenza ukuphuma kancane - kuma-akhawunti angu-16.

Lokhu kufanele kwenziwe cishe imizuzu engu-15. Njenganoma imuphi omunye umkhuba we-yoga, kufanele wenziwe kuphela esimweni esihlelekile, esinokuthula, futhi konke okusebenzayo kufanele kuhambisane nenduduzo. Ngakho-ke, uma ekuqaleni uthola kunzima ukubamba umoya wakho, udinga ukwenza izidakamizwa ezincane.

Kuyinto i-Ujaya pranayama enikeza ukuphumula okumangalisayo futhi kunconywa ngokukhethekile ukubulawa ngemva kokusebenza kwe-asanas. Ususa ngokuphelele ukucindezeleka, futhi uma ubona ukuthi unenkinga enkulu, phumula futhi wenze le pranayama - kuyokusiza uthole indlela engcono kakhulu yokuphuma kweso simo.

Nadi shodhana pranayama

Kukhona umbono wokuthi yilo mkhuba ongalungisa ukuphazamiseka okuvelele okuvela emzimbeni wesintu nangokwengqondo. Lokhu kuyishintsha emisebenzini yokuzindla edingekayo ku-yoga. Ngaphezu kwalokho, umkhuba ovamile we-nadi shodhana pranayama ikuvumela ukuba uqinise ukuzivikela futhi ukhulule ukucindezeleka.

1. Hlala endaweni ye-lotus.
2. Ngesandleni sokunene (uma unesibopho sokunene), bhonsa iminwe ephakathi nenkomba, ucindezele esandleni sakho.
3. Ngesikhwama sesithupha, vula ngobumnene i-nostril esifanele eduze nebhuloho lempumu ngangokunokwenzeka.
4. Khulisa kancane kancane emakhaleni asekhohlo.
5. Khipha i-nostril efanele bese uvale i-nostril kwesokunxele.
6. Yenza ukuphuma kancane.
7. Qhubeka ngokufanayo izikhathi ezimbalwa.
8. Le pranayama yenziwa imizuzu engu-15. Gcina ingalo yakho yokunene ikhululekile.

Njengoba ubona, akukho lutho olunzima ekusebenzeni ngegama elingavamile lika-pranayama. Uma uvame ukwenza njalo, kulula futhi kulula ukuphiwa, futhi ngokusobala imiphumela iyoba khona.

Ngokuhlukile kuyadingeka ukuthi usho ngesikhathi sokukhipha. Akukho mqondo ekwenzeni izenzo ezinjalo ngamaminithi angaphansi kwengu-15 - umzimba awunaso isikhathi sokubona okwenzekayo nomphumela ongeke uwuthole - noma uthole, kodwa awukhanyanga. Ezingeni eliphezulu, ungakwazi ukuphefumulela okungenani ihora ngokulandelana. I-Pranayama nadi shodhana yabaqalayo ihlanganiswe kahle kuvidiyo ehlongozwayo - izophendula neminye yemibuzo yakho.