Kugadzirisa kupora ndeimwe yezvinhu zvakakosha zvikuru mu yoga, iyo, zvinosuruvarisa, haisi nguva dzose yakatarwa. Izvo zvisina maturo tarisa maitiro aya pakuenzanisa, somuenzaniso, neasananas akasiyana. Panguva iyi, kushandiswa kwekuporesa maitiro - muSanskrit "pranayama" - hazvibvumirwi: zvose pakurasikirwa, uye sekunyaradza kunetseka, uye nekuvandudza mapapu, nekugadzirisa zvakakodzera. Mukuwedzera, pranayama nzira inonyanya kukosha kune vakadzi vane pamuviri.
Gwaro rinotonga
- Pranayama inoda kuve nokudzikama, kuita kupfutidzira maitiro zvishoma;
- Hazvidi kuti pranayama uye zvinyorwa: usatora mweya wako kusvikira uine bhuruu;
- Ipai nguva ya pranayama, kutora zvishoma nemaminitsi gumi nemashanu pamapfupa ekufema.
Anoita "kufema kwakakwana"
Kufema zvakakwana ndiko kugadzirira pranayama maitiro mazhinji. Inotibvumira kuti tidzidze kufema zvakanaka, sezvo vanenge vakadzi vose vanofema zvakanyanya, nemapfupa avo:
- kugara zvakanaka (zvakanakisisa munzvimbo yejasi) pane zvakaoma;
- funga nezvekufema kwako;
- tora kufema kwakadzika mudumbu rako kuitira kuti chidimbu chiende pasi. Dumbu rinofanira kunge rakapoteredzwa, chifukidzo uye collarbone zvinobatanidzwa, asi munzvimbo yekupedzisira;
- famba zvishoma nezvishoma;
Pranayama at walking (vrajana pranayama)
Ichi chiitiko chichabatsira pfungwa dzakachena paunenge uchienda, somuenzaniso, kushanda. Ita nayo nemhino yako kufema:
- tora kufema kwakadzika, kuverenga nhanho ina nerutsoka rwako rworudyi;
- tora matanho mana netsoka dzako rworuboshwe.
Nadi shodhana pranayama
Ichi chiitiko chokufema chinogona kuwedzera kukurira kwemuviri kune zvirwere zvakasiyana-siyana. Unogara mu pranayama pose, benderera pakati uye ureke zvigunwe, uchisungirire kune rumwe rutivi rwechanza chako, uye shandisai munwe muduku pachigunwe. Ngatitii:
- pamhino, yevhara mhino yakarurama, uchisimbirire nyore nyore nayo nechigunwe chiduku;
- zvishoma nezvishoma inhale kuburikidza nemhino yakasara;
- shandura kuwirirana. Tichisimudza chinyararo chemanheru, tinononoka kuputika kwekodzero;
- pasina kushandura chinzvimbo cheko ruoko, zvishoma nezvishoma uye zvakanyanyisa kuisa mukati mekona yakanaka;
- exhale, zvichienderana, chinyararo chemanheru;
- Mushure memaminitsi gumi nemaminitsi makumi maviri nemashanu, pedza basa racho nadi shodhana pranayama exhalation kuburikidza neboshwe rweruboshwe.
Panguva yekushanda, iwe unogona kuvhara mhino mumangariro, kungofungidzira kuti uri kufema kuburikidza nehomwe imwe. Zviri nyore chaizvo kana iwe uri munzvimbo yavose.
Sitali Pranayama
Inobatsira kuvandudza kudya uye kunoderedza nyota, uye inoshandiswawo pakudzvinyirirwa kweropa:
- Gurusa rurimi nehutu;
- kutora zvishoma nezvishoma kuburikidza nerurimi rwakakoromoka;
- kumedza;
- ivhara muromo wako uye pfuurira zvishoma nezvishoma mumhino dzako.
Bhastrika pranayama (mweya wemoto)
Inoshandiswa kugadzirisa zvirwere zvinokonzerwa nezvinokonzerwa nemakemikari kana chirwere, anoporesa mapapu:
- tora kufema nemhepo yako;
- nechinguva chiduku, chengeta nesimba;
- zvishoma nezvishoma kuwedzera kukurumidza kufema, zvichiita kusvika kumagetsi mashanu ekufema makumi matatu.
Usasvike kushandisa kushandisa kupfutidzira , kunyange kana iwe usingazobatanidzi mu yoga. Muviri uchapindura kwauri zvakanaka!