Pranaria - Breathing exercise

Siyakwamukela ku-Pranaria.
Bambalwa abantu abaziyo ukuthi indima enkulu yokuzivocavoca umzimba idlala yiphi indima empilweni yomuntu ngamunye wethu.

Ukuphefumula okulungile nokujulile nge-diaphragm kukuvumela ukuthi ukhuphule umthamo womoya ohogelwe amaphaphu futhi uthuthukise ukugcwala kwamaseli omzimba nge-oxygen. I-Pranayama ijwayele ngokuphelele umsebenzi wawo wonke umzimba: ilinganisa ingcindezi, ithuthukisa ukusebenza kwenhliziyo, isuse ukukhathazeka nokucindezeleka. Ngokusho kokuhlolwa kwamandla wamaphaphu: babamba amalitha angu-3-6 omoya, kodwa ngokuvamile, ivolumu yethu ephumelelayo imane nje i-400-500 ml yomoya.

E-Pranaria, siqoqe izivivinyo zokuphefumula ezingcono kakhulu zamahhala ezisuselwe kukho kokubili imikhuba yakudala ye-Vedic ne-Sufi prana yoga kanye nocwaningo lwesayensi lwesimanje.

Indlela imikhuba engasiza ngayo:
⦿ 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 nangempumelelo imizwa yakho;
⦿ 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 kakhulu;
⦿ Ukunciphisa ingcindezi, ingcindezi, namazinga okukhathazeka.

Uhlelo lokusebenza oluqinile lokuvivinya amaphaphu
Wonke umuntu ujwayele ukuthi ungakwazi ukuqeqesha imisipha yezingalo nemilenze, kodwa ngendlela efanayo, ungenza 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 ekudambiseni inhlalakahle evamile, kanye nosizo, ukubuyisela ukuhlolwa kwamandla wamaphaphu.
Senze ukuhlolwa okukhethekile kwamaphaphu okukala ivolumu yakho yamanje ngosizo lwe-o inhale exhale timer. Ngokwenza izivivinyo kanye ne-prana, ungakwazi ukulandelela izinga lakho lamanje lomthamo wamaphaphu futhi ulibheke ku-dynamics.

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

Imisebenzi esemqoka yohlelo lokusebenza lwe-pranayama
• Izinhlelo ezingama-24 zokuzilolonga zokuzijwayeza izinhlobo ezahlukene zokuzindla kokuphefumula okuqondisiwe ukuze uzole futhi uphumule, i-pranayama ukuzethemba, ngaphambi kokulala, ukuhlola amaphaphu impilo, ukuqeqesha ukukhumbula, umkhuba odumile we-478 we-relax breathwrk nabanye abaningi;
• Faka i-exhale timer ngemiyalelo yezwi nezaziso zomsindo;
• 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 lezingqikithi zomculo nemisindo - ungenza ngendlela oyifisayo ukujima ngakunye futhi uzicwilise ngokuphelele enqubweni yokuzindla.

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 yokuzivocavoca kokuphefumula kwe-resonance pranayama ukuze uphumule futhi wehlise umoya kuhlelo lokusebenza kuzoba nomthelela omangalisayo.

Ukwenza kanjani ngendlela efanele?
Kunconywa ukuthi ukhethe izinhlelo ezingu-1-3 futhi uzijwayeze njalo kuhlelo lwethu lokusebenza lwe-inhale exhale. Imiphumela ebonakalayo ingase ivele ngaphambi kweviki lokuqala. I-Pranaria inesistimu yokuphefumula yamahhala eyinselele lapho ungenza ngokwezifiso uhlelo lwakho lokuqeqesha futhi ulandelele ukuqhubeka kwakho.