I-Yoga Pranayama iyindlela yokuphefumula eSanskrit, kwaye iyinxalenye ebalulekileyo yey yoga. Ukuba ugxininise ekusebenzeni kwe-asanas kwaye ngexesha elifanayo ukungaziboni ubugcisa bokuphefumula i-pranayama, oku kuya kukhokelela ekubeni uyashiya umzimba wakho ngaphandle kokubaluleka, inxalenye ebalulekileyo yefilosofi.
Imisebenzi yokuphefumula yasePranayama inamacebo amaninzi, qwalasela kuphela enye yazo, enokuthi iqale ukuqala kusasa emva kokuhlamba. Lo mkhuba ubizwa ngokuba yi "Uddiyana bandhi," okanye ukucoca ngomlilo, kwaye kuthatha imizuzu engama-15. Ukuziqhelanisa, unokuqonda izinto ezisisiseko ze-pranayama.
Umkhuba we-pranayama uqala ngeglasi yamanzi enxilisayo. Emva koko kufuneka uhlale kwi-lotus posture ngokubuya ngqo.
- Senza ukufudumala okufutshane, okubizwa ngokuba yi-kapalabhati. Ukuphefumula kungabonakali. Oku kwenziwa malunga namaxesha angama-500 kwinqanaba eliphambili, kodwa kubaqalayo lanele kwaye 100. Qinisekisa ukuba isisu sakho sikhululekile ngokupheleleyo, njengengqungquthela.
- Ukuqhubela phambili senza ukuphefumula ngamandla kunye nokuphuma kwamanzi kunye ne-amplitude kunye nesantya esiphezulu, esibizwa ngokuba yi-bhastra, amaxesha angama-10-15. Ukuba intloko iqala ukujikeleza, yima. Isisu sisoloko sikhululekile, ubuso bukhululekile, amahlombe awahambanga. Kusebenza kuphela isifuba nemiphunga.
- Ekupheleni kwalokhu, yenza bhastraki - ukuphefumula okucothayo, kungekhona umthamo opheleleyo wemiphunga. Gcina ukuphefumula kwakho, kwaye kuphela ngokuqhaqha kwesibini unako ukukhupha ukukhupha. Jonga ngenxa yokungabikho kweengcamango ezingafaniyo, intloko yakho imele ihlambuluke.
- Ngokukhawuleza emva kokuphefumula, yenza inzulu, ezele ngokugqithisekayo, kwaye emva koko sekuyisikhathi sokwenza udidiyana-bandhu. Gcina isifuba sakho esifubeni sakho, ukhulule udonga lwesisu, uncike izandla zakho phezu kwamadolo uze wenze umoya ophefumlelweyo, "uphakamise" iimbambo. Khawucinge nje ukuba onke amathumbu athatyathwa phezulu, esiya esifubeni. Gcina kumda we-oksijini walambela kwindlala kwaye ekugqibeleni wenze umoya ophefumulayo. Isisu kufuneka sikhululeke.
- Phinda ulandelele amanyathelo amabini angaphambili, ukubeka ukuphefumla kwakho, uze uphinde uphinde ujikeleze ezimbini.
Ungasebenzisa i-pranayama ngokulahleka kwesisindo okanye ukuvumelanisa umoya nomzimba. Ukuze ukwazi ukuqonda kangcono icandelo le-uddiyana-bandah, ungaqhelana nevidiyo, ecaca ngokucacileyo izinto ezithile. Omnye wabo ungayifumana kule nqaku.