I-Anuloma-Viloma. Umkhuba wokuphefumula (izimpendulo)

Ngokusho kwezimfundiso ze-India Guru Swami Sivananda, kunezikhombisi ezinhlanu zokwenza umkhuba we-yoga: ukuphefumula, ukuzivocavoca, ukudla, ukuphumula nokuzithuthukisa.

Qaphela ukuthi ukuphefumula kuza kuqala. Noma yiliphi igalasi le-yoga labaqalayo lifaka abafundi babo indlela ekhethekile yokuphefumula. Kuwukugcwaliswa kwamapayipi kusukela esisekelo kuya phezulu ngenxa yomoya wokuphefumula okujulile nokuphefumula emakhaleni. Amehlo avaliwe, ukuphefumula kubuye kugcwele.

I-Anuloma-Viloma iyindlela yokuphefumula, i-generator-generator yangempela, eyenza ngokuphumelelayo ukucindezeleka nokukhathazeka. Ngomqondo wendabuko, lo mkhuba uqhutshwa ngokuyinhloko ukuze uthole ukuphumula nokuthuthukiswa komsebenzi wengqondo, futhi ulungiselela wonke umzimba ukuzindla. Izinzuzo zobuchwepheshe kanye nokulula kwazo azikhanga kuphela labo abathintekayo kakhulu kwi-yoga, kodwa nalabo abade nabo.

I-Anuloma-Viloma: okuholela ekuzivocavoca okuphefumulayo

Inhloso yezivivinyo ukulawula ukuphefumula, okungenziwa nsuku zonke. I-Anulomu-Viloma, noma "ukushintsha ukuphefumula ngamakha", kuhle kakhulu ngaphambi kokuzindla noma ngaphambi kokuba usebenze. Inhloso yokuzivocavoca ukuphefumula ukugqugquzela iziteshi zamandla ezidlula emzimbeni njengezintambo zikagesi. Uhlangothi lwesokudla lobuchopho lulawula uhlangothi lwesobunxele lomzimba, futhi ngokufanayo.

Ngokwemvelo yayo, ngokuvamile silawulwa yihlangothi noma elinye; I-hemisphere efanele yobuchopho (inomuntu onokudala, ochwepheshe) noma ohlangothini lwesobunxele bobuchopho (umuntu ohlakaniphile onekhono lamathematika). I-Anuloma-Viloma isebenza ukuhlanza ingqondo futhi ivuselele iziteshi zamandla ezifanele nezokunxele ngendlela yokuthi zilinganisiwe.

Ungaqala kanjani umkhuba

I-Anuloma-Viloma (pranayama) kufanele iqhutshwe nsuku zonke, mhlawumbe ekuseni, ngaphambi kokuba ilanga likhuphuke. Futhi ukuphefumula kwe-yoga kusetshenziswe kangcono ngaphambi kokuzindla noma i-asanas.

Ukulungiselela

Sekuyisikhathi sokuqala ukuqhuba ukuphefumula kwe-yoga. Hlala ePadmasana, eSukhasana noma kunoma iyiphi indawo ehlelekile yokuhlala (noma kunjalo ngemilenze ewela ezinyaweni). Kuyamukeleka ukusebenzisa umcamelo wokuzindla. Ngamahlombe ahlanzekile futhi akhululekile, umuntu angaqala ukwenza ukuphefumula kwe-yogic, ukuvala amehlo akho nokuthatha umoya ojulile ngekhala lakho.

Kusukela ngakwesokunxele

Yenza le nqubo kaVishnu Mudra: umunwe omncane, umunwe wendandatho nesithupha sesandla sokunene sithatha isikhundla esiphezulu, kuyilapho isikhumbuzo nomunwe ophakathi kugobile. Isandla sobunxele ngalesi sikhathi kufanele siphumule emadolweni. Thatha 3 ukuphefumula kokuqala okujulile. Ngaphandle kokuphuma kwethathu, ulethe isandla sakho ebusweni bakho, uvale i-nostril lakho lesokudla ngesithupha sakho bese uvula nge-nostril lakho lesobunxele. Isikhathi sokwenza ukuphefumulelwa imizuzwana emine.

Bamba umoya wakho

Vala amazombe womabili ngesithupha ngakwesokudla, futhi inkomba neminwe ephakathi ngakwesobunxele. Gcina umfaniswano, ukucindezela isikhathi eside emakhaleni. Amahlombe kufanele akhululeke. Bamba umoya wakho u-16 ubala.

Exhale kwesokudla

Thatha isithupha kusukela emakhaleni kuya kwesokudla, kancane kancane ukuphendula - ukuphendula 8 amaphaphu kumele abe engenalutho ngokuphelele.

Manje phefumula ngakwesokudla

Isikhundla sezandla sinjalo, ngokucindezela komnene ngakusobunxele kwesibunxele ngenkomba kanye neminwe ephakathi. Siphefumula ngezibalo ezine, sigcwalise amaphaphu emoyeni.

Bamba umoya wakho

Siphindaphinda ukubambezeleka ekuphefumuleni, okwenzile kakade ngaphambili. Ngokufanisa, siya phambili esigabeni esilandelayo.

Khulisa kancane kancane lesi score kusuka ku-4, kodwa kwenze ngaphandle kokusheshisa, ukulalela izinzwa zomzimba wakho, amandla akhe. Omunye umjikelezo uphela emva kokuphuma kwe-exhalation ngakwesobunxele (lowo oye waqala ngayo indlela yokuphefumulela yogic). Kudingekile ukuba silwele imijikelezo eyisishiyagalombili. Phakathi nenqubo yokubulawa, i-akhawunti yabo ingenziwa ngosizo lobuhlalu ngakwesokunxele noma ngokusebenzisa iminwe ngokwayo.

Izinzuzo zomkhuba wokuphefumula

Akukhona kuphela i-yogis eyazi izinzuzo zamasu ezifana ne-Anuloma-Viloma. Umphumela wabuye wathola ososayensi, ngoba phakathi nocwaningo kwafunyanwa ukuthi ukuphefumula okunjalo kuphazamisa ubuchopho ngendlela egculisayo. Ucwaningo lubonise ukuthi uma umoya osesandleni sokunxele unzima kakhulu, khona-ke uhlangothi lwesokudla lobuchopho lukhulu kakhulu. Ngempela, eqenjini elilodwa lezifundo, umsebenzi ohlobene nomsebenzi wokudala ubonisiwe. Ngokufanisa, uma insimbi efanele inezithiyo ezimbalwa zokungenwa okugcwele, uhlangothi lwesobunxele lobuchopho lukhulu kakhulu. Lesi sikhathi lezi zifundo zinekhono elihle lokukhuluma. Uhlangothi lwesokudla lobuchopho lulawula umsebenzi wokudala, kanti uhlangothi lwesobunxele lulawula umsebenzi ozwakalayo womlomo. Omunye wamaqembu angase abe esimweni sokuthi "ubusika", futhi umkhuba wokuphefumula kuyindlela efanele yokuwuvusa.

1) Ngokuzijwayeza njalo, hhayi kuphela ubuchopho kususiwe, kodwa futhi neziteshi ezihlukahlukene zomzimba, futhi impilo nemandla nazo zanda.

2) i-Anuloma-Viloma ikhulula emakhazeni, i-rheumatism, igout, izifo zezitho zokuzala.

3) Ukucindezeleka kwegazi kanye nesifo sikashukela kungaphulukiswa ngokuphelele ngokwenza le pranayama, futhi ukhohlwe ngezifo zesimiso se-muscular, i-arthritis, i-flatulence ne-varicose veins, i-acidity nesasusitis.

4) Imicabango ibe yinto enhle, ukungezwani, intukuthelo, ukukhathazeka nokukhohlwa ukunyamalala, ukucindezeleka kwegazi, i-migraine; Bashintshwa iphupho eligcwele.

5) Ukugxila, ukubekezela, ukuzimisela, nokudala nakho kuhlobene nezinzuzo zika-Anuloma-Viloma.

6) Inani le-oxygen engenayo emzimbeni landa.

7) Le nqubo ikhipha ukucindezeleka, ubuhlungu beso kanye nobuhlungu ezindlebeni. Ithuthukisa ukujikeleza kwegazi.

8) Uphatha ama-migraines futhi usize ukuqeda ukuxhuma emithanjeni.

9) Ithuthukisa umzimba, okuyinto ebalulekile ekulahlekelweni kwamakhilogremu amaningi.

10) Ithonya umsebenzi wamathumbu, kukhululeka ukuqotshwa.

Kumanothi

Qaphela amaphuzu alandelayo, wenza uhlelo lwe-Anuloma-Viloma:

- I-metronome ingasetshenziswa njengesiqondiso sokubala isikhathi.

"Uma ungakwazi ukungena ePadmasana noma eSukhasana, akudingeki ukhathazeke." Thatha noma iyiphi enye indawo ehlelekile yokuhlala (ngemuva kufanele kube ngokuqondile).

- Izinyanga eziyisithupha zokuqala zomkhuba we-Anuloma-Viloma - isikhathi sokuba "uhloniphe" ikhono.

- Uma ukuxhuma noma ukuphuma, kufanele kube ne-nostril eyodwa kuphela, kanti enye kufanele ivalwe ngokuqinile.

- Ngesikhuthazo isisu somzimba kufanele senyuke ngokwevolumu, ngakho-ke akunakwenzeka ukuhlupha isisu kakhulu.

- Isikhathi sokuphefumula kufanele sibe kabili uma isikhathi sokuphefumlelwa.

- iminwe akufanele ifinyelele amaconsi kakhulu.

- Khumbula njalo ukuthi ukubambezeleka kokuphefumula noma ukuphefumula okusheshayo emva kokuphela komkhuba wokuphefumula kubonisa ukuthi kunamakhono amaningi, okuyinto engathandeki.

I-Anuloma-Viloma: ubufakazi nobufakazi besayensi

Imithi isanda kuthola ukubaluleka kokuzivocavoca - into eyatholwa yizinkulungwane zaminyaka edlule. Ososayensi banamuhla baye bathola ukuthi umuntu akaphefumulanga ngokufanayo nangamaconsi amabili, okungukuthi, ngezikhathi ezithile i-nostril eyodwa isebenza kangcono kunomunye. Kodwa-ke, kufanele kuqashelwe ukuthi lezi zifundo zenziwa ezigulini ezinezinkinga zempilo. Izihloko zazidingeke ukuba zenze imikhuba yokuphefumula phakathi nesikhathi esiboniswe yizo. Ngemuva kokuhlola, kwavezwa ukuthi ubufakazi babo bubonisa intuthuko ephawulekayo nokuthuthukiswa kwempilo emva kokusebenza kuka-Anuloma-Viloma.

Kodwa imithi yesimanje isengakude kakhulu ne-yogis yasendulo, okwathi ngaleso sikhathi yayinesiqiniseko sokuthi izifo eziningi zihlobene nokuphulwa komjikelezo wokuphefumula (umuntu uphefumula isikhathi eside nge-nostril eyodwa). Ukuvimbela nokulungisa lesi simo, bahlakulela le nqubo echazwe ngenhla, evuselela inqubo yemvelo yokuphefumula.