Kapalabhati: amasu kuhlinzwa nomphumela. Breathing e-yoga

amaphaphu ethu nsuku zonke ibhekene nenselele engathí sina. Esiwuphefumulayo hhayi kuphela umoya-mpilo, kodwa futhi izinto elimazayo ehlukahlukene (carbon dioxide, uthuli). Ukuzivocavoca Kapalabhati kusula uhlelo yamaphaphu, kuvusa umsebenzi zenhliziyo, asenze umzimba futhi esusa ingqondo. Isebenza indlela eyingqayizivele yoga. Kukhona ukuphefumula okusheshayo - donsa, exhale - nokuncipha okukhulu kwemisipha besisu.

Kuyini Kapalabhati?

Technique limelela zokuhlambuluka ukuphefumula. I lolwehlukanisa lo mkhuba le yekwentiwa abukhali umoya umoya, kuyilapho bokuphefumula evamile, kunalokho, donsa ashukumisayo ngaphezulu njalo. Hatha yoga kuhlanganisa abaningi amasu pranayama nge umoya isikhathi eside. Ngokuphambene, kuzo zonke Kapalabhati emoyeni kwekhabhoni ibukhali futhi okukhulu kanye nomoya ezolile futhi izinze.

umoya Inamandla elisetshenziswe lapha ukuze wandise ivolumu air imuncwe. Ngenxa yalokho, bonke ezicutshini futhi izitho zomzimba ukuthola umoya-mpilo angaphezu kuka ngesikhathi ukuphefumula evamile.

umsebenzi isikhathi eside Kapalabhati uyazihlanza hhayi kuphela emaphashini, kodwa futhi zonke izicubu emzimbeni isikhwehlela ezingadingekile, ubuthi amagesi ayingozi.

Hatha Yoga ikhomba eziyisithupha eziyisisekelo yokuhlanza imikhuba. Kapalabhati libhekisela zokugcina. Ngokusho kwemithombo lasendulo, ibizwa ngokuthi bhalabhati.

Ngokwe- "Gheranda Samhita" e Kapalabhati kuhlanganisa amasu ezintathu: vatkrama, vyutkrama futhi shitkrama. Eyokuqala - okuvame kakhulu, eyesibili neyesithathu kuyaqabukela esetshenziswa ngenxa yesimo kwekusebenta kwato.

Mayelana amasu vyutkrama futhi shitkrama e Kapalabhati

Technique vyutkrama futhi shitkrama eqala isikhundla mpo emzimbeni. Vyutkrama elihunyushwe ngokuthi "ukususwa uhlelo." Ngu nokuqaliswa kwalo kufana Jala Neti. Ngaphambi umkhuba kudingeka ukulungiselela esitsheni yamanzi afudumele, lapho usawoti sengezwe.

Udinga ugoba kanye Ketha entendeni esitsheni lelungiselelwe amanzi kancane usawoti. Hudula kube amavesi acinene. Amanzi kufanele flow ngomlomo, lapho ukumkhafulela out. okwenza Ngakho izindlela eziningana.

Uma wenza le ndlela kudingeka uphumule futhi ukhulule ikhanda lakho emicabangweni engafanele. Uma ngesikhathi umkhuba zikhona emizweni ubuhlungu, ngakho-ke, wanezela usawoti kancane noma kakhulu.

Shitkrama Kapalabhati practice osebenza ku kwesizukulwane sesithathu naphezu okuphambene ekukhishweni art vyutkrame.

Ukuzivocavoca ezenziwe umuntu emile, kodwa ukuze senze lokho, udinga isitsha amanzi afudumele ngosawoti. Amanzi ngosawoti inzuzo emlonyeni ayaduduleka angene ngalo ingaphakathi acinene. Kusukela lapho kugeleza ngokwalo.

Lapha, njengoba umkhuba langaphambilini, edingekayo ukuphumula ngokuphelele. Ngemva kokuphothulwa kuseshini amanzi asele lisusiwe kusuka ekhaleni noma ukwenza inqubo yokuqala Kapalabhati - vatkrama.

Pranayama e Yoga aqede itheku itheku we isikhwehlela ezingadingekile kusiza ukuvimbela inqubo yokuguga, rejuvenates futhi ephumula imisipha yobuso futhi isimiso sezinzwa, akabheki elikhazimulayo ezivulekile, esusa engqondweni, kuyasiza kusebenze Ajna Chakra.

Technique vatkrama

Le nqubo ye Kapalabhati vatkrama esilandelayo. Ngaphambi umkhuba, kufanele athathe isikhundla ukhululekile emuva zakho ziqonde. Yezinyoni ubambo kufanele waqonda, futhi esiswini esikhululekile. Iminwe yezandla kokubili kungenziwa eligoqiwe ibe "Chin" ngohlakaniphile yini noma "Gyan".

Ngemva kwemukelwa isikhundla edingekayo akhiqizwa exhale okukhulu futhi enomsindo ngokusebenzisa amakhala. Breath kuyinto okuvele esiswini ngesikhathi eziphumulele. Qala ukwenza umsebenzi ngesilinganiso eyodwa umoya, umoya lesibili. Okuningi odokotela ezingomakadebona umoya ezimbili ngomzuzwana.

umkhuba Classical kuhlanganisa ezintathu amasethi 20-50 imijikelezo, kuthatha isikhathi cishe imizuzu emihlanu ngekhefu.

Uma amasu yingcweti ngokwanele, ungakwazi ukwandisa isibalo umoya e indlela noma ukusebenzisa umoya eliyifa.

Beginners ukubambezeleka Ngincoma ukuba wenze njengoba exhale, njengoba kulokhu, inqubo zokuhlanjululwa kuyoba more esebenzayo. yogis abanolwazi babambe umoya ukuze umoya. umzimba wabo ukuhlanzwa.

Lapho ubambe umoya njengoba exhale odokotela ukwenza bandhas ezintathu (sivala). Njengomthetho, ke jalandhara Bandha, uddiyana Bandha futhi kusuka Bandha. "Sivala" Clean kusukela phansi kuze. Okokuqala, umnyuzi, bese Uddiyana nezokugcina jalandhara isusiwe. Uma ukubambezeleka ikhiqizwa ku ephefumula, le bandhas ezimbili ezisetshenziswa: umnyuzi futhi jalandhara.
Umoya sinamandla, okugcwele iDemo. Breath eside futhi abushelelezi. Ekupheleni kwe-expiratory imisipha besisu ska, futhi umoya ngokushesha baxoshwa ngokusebenzisa ekhaleni. Phakathi ubuchwepheshe kufanele sisebenze kuphela phambi imisipha besisu. Breath uya khona manjalo okhishwa ngamakhala. Kuleli qophelo, esiswini ephumula nokuwa.

isikhathi sokusebenza amaphutha

Yoga (Kapalabhati) kudinga amakhono athile. Ngakho-ke, ekuqaleni, abaningi benza amaphutha athile. Ngokuvamile, kuba:

• Ukuhambisana kwe umoya futhi isikhathi. Breath kufanele ibe yinde ukwedlula awumoya okhishwa ngamakhala, yesithathu.
• ukungezwani ngokweqile imisipha besisu.
• zokukhwabanisa ezinkulu endaweni sternum.
• Movement of the emahlombe lapho uvivinya umzimba.
• sokuhoxisa besisu.
• emgogodleni flexion.
• ukunyakaza nezingahlobene nendaba.

Le nqubo ihilela kokwenza Kapalabhati umzimba esiphezulu aziphumulele. Yonke imicabango ezingadingekile aphume ikhanda lakho bahlanza.

Izimo

Kapalabhati umkhuba asikwazi ukwenziwa ukuze abantu abanezifo broncho-yamaphaphu, kanye nabantu izifo zenhliziyo nemithambo yegazi kanye nomfutho wegazi ophakeme. Okunqatshelwe imishini ukuze abantu abanalo izifo zamaphaphu, abantu umsebenzi kahle diaphragm futhi izitho eseduze nale ndlela.

Okumele kuqashelwe usebenze umkhuba hernia esiswini.

izinyathelo zokuqapha

Phakathi ekukhishweni Kapalabhati kufanele ukuqapha ngokucophelela isimo sempilo. ukukhuthala ngokweqile lapho befeza art ungavula isiyezi kanye waqinisa intracranial.

umkhuba njalo avuse hyperactivity we ndlala pineal, kanye zivimbela umsebenzi kwezitho zokuzala e kokubili amadoda nabesifazane.

Kapalabhati: injongo nomphumela yokwelapha

Pranayama nongoti ahlanze emaphashini, okuyinto zokuvimbela ezinhle sofuba.

Kuyasiza ukususa carbon emzimbeni noma kakhulu ukunciphisa senani. ukulahlekelwa Rapid-carbon dioxide Kuvuselela yeselula. abantu eziwusizo kakhulu, okuholela ukuphila umzimba, ukuzijayeza Kapalabhati.

Izinzuzo ubuchwepheshe kubonakala kushukumisa we kwegazi emithambo yegazi, isb. Ukuze. Ukwandisa inani engenayo lwemithambo igazi enhliziyweni. umzimba njalo wenze emaphashini diaphragm namandla kakhulu. Ngenxa yalokho, yonke izicubu zomzimba womuntu ngokushesha futhi ngo-mpilo Bufinyelela. Lokhu kusiza hhayi kuphela azizwe engcono, kodwa futhi bheka enkulu. ukupholisa Minute kulo mkhuba kuzole kwegazi, kususa imikhiqizo umzimba. Phakathi umsebenzi isilinganiso esiphansi amandla owenziwe.

Kapalabhati isiza ukugcina kwezitho zangasese imisipha ithoni, eba imisipha kule ndawo, kususa ngokweqile okunamafutha emphethweni, okwenza isikhumba nokunwebeka ngaphezulu, bushelelezi.

ukuphefumula Kapalabhati ukubhucungwa kwezitho zangaphakathi. Ithuthukisa ukusebenza ipheshana wokugaya ukudla, peristalsis futhi umsebenzi nezindlala endocrine. Ukususa amagesi kwenzeka emathunjini kanye ukuqunjelwa.

Prakthiza nomphumela omuhle isimiso sezinzwa, asenze ke, ikakhulukazi esifundeni autonomic.

Pranayama zikagesi unika ngokwenama, freshness umcabango, isebenze le ndlala pineal kanye indlala pineal, ehlanza amavesi acinene. umzimba njalo ubuyisela ukulala, kuyasiza ukuba sibhekane ngokuphumelelayo ukuqwasha, ukwenza ekuseni Awakening kwenjabulo ngaphezulu, eba clairvoyance.

• Ukuvuselelwa kohlelo indlala pineal ikhuthaza ukukhiqizwa nenani elikhulu melanin. Kuyinto unesibopho nomsebenzi passivity zomzimba womuntu, kubamba inqubo yokuguga, aqede ukucindezeleka futhi kuvimbela ukuqhubeka kwe-isimila, kuyinto antioxidant enamandla.

Kanjani ukuzivumelanisa umthwalo

Ukuzivocavoca Kapalabhati uthela into eyodwa ebaluleke - kuba inani ezinikezwa ezibonisa ukuthi uhogele futhi okhishwa ngamakhala. Nge ukwanda kwezimila ngomzuzu ivolumu akumele sithathe isikhathi ukukhulisa umthwalo emzimbeni kufanele kancane kancane.

Ngo ngesonto lokuqala amakilasi ukwenza amasethi amathathu, ngayinye esakhiwa umoya eziyishumi. Ngemva indlela ngamunye enze ikhefu imizuzwana 30 aphefumule kahle.

Masonto onke ungeze umoya eziyishumi kanye nomoya. Zokuphefumula ngomzuzu ivolumu asondele imijikelezo 120 ngomzuzu. Lesi sibalo ubhekwa ezingeni izindinganiso. Breathing e-yoga kwandisa kasithupha okwesikhathi ubuchwepheshe unikezwa.

Uma usebenzisa, nomoya awukho ke jalandhara Bandha is hhayi lwenziwa, kanye kusuka-Bandha etholwe angesabi ngaphandle ezinye umzamo. Lokhu kusho ukuthi le ndlela wenziwa ngendlela efanele, esimweni ezahlukene umnyuzi-Bandha ukukwenza.

Ukugxilisa

Breathing e-yoga ngokuqinisekile kubalulekile, kodwa hhayi ngesikhathi umsebenzi bayakhohlwa okuhlushwa.

Ngo esigabeni sokuqala konke ukunakwa kufanele iqondiswe ukusebenza efanele umsebenzi, ikakhulukazi ngamandla awumoya okhishwa ngamakhala, lapho ephefumula, kanye evenness we Izinga lokuphefumula.

Kuyadingeka ukuthi aqaphe isimo somzimba. Yezinyoni ubambo kufanele waqonda, emuva zakhe ziqonde futhi ubuso bakhe esikhululekile.

Ngemva kokwazi kahle umkhuba ukunakwa kumele ususwe inkaba. Kule ngxenye kukhona okukhulu imisipha ngesikhathi okhishwa ngamakhala. Phakathi ikhefu phakathi amasethi kudingeka silalele emizweni emzimbeni.

iseluleko esisebenzayo

ukuphefumula Proper e-yoga - akuyona into elula, ngakho kukhona imibuzo eminingi ngesikhathi amakilasi elivamile. Amathiphu ezingokoqobo echazwe ngezansi kuzokusiza ukuba kahle inqubo kokwenza ngokuphelele. Ngakho:

• Zibandakanye Kapalabhati kufanele babe sesimweni lapho umgogodla futhi ikhanda ngqo. Ngalesi sikhathi, thina akudingeki siphazanyiswe asanas, futhi zonke ukunakekelwa okufanele sigxile kuwo umoya.
• Phakathi izivivinyo ukuthatha isikhundla mpo. Qondisa emahlombe nasesifubeni evulekile. Umoya ngokungafani zibangelwa aziphelele. Nge ukusikwa asebenzayo diaphragm emaphashini ngesikhathi ephefumula waqoqa emoyeni ngaphezulu.
• Le nqubo wenziwa esiswini esingenalutho kanye athule ephelele. Akufanele ukuzijayeza izivivinyo sendleleni noma ukusebenza kwebhizinisi. Kungenjalo, imisipha besisu ungatholi ukuphumula kuyadingeka.
• Phakathi nomsebenzi umkhuba kuphela phambi imisipha besisu, zonke ezinye izingxenye zomzimba kufanele kube sesimweni ekhululekile. Ungenzi kunoma iziphi izinhlangano ezixuba ezingadingekile, njengoba ukunciphisa ukusebenza kwe Kapalabhati.
• Inhale ekhululekile kuphela uma imisipha diaphragm futhi besisu, kuyilapho ngesikhathi umoya zingaphazamisi endaweni besisu.
• Phakathi ukubulawa pranayama kufanele ukukhulisa Ukungena izimbotshana acinene ngenani enkulu emoyeni ngaphandle nangaphakathi.
• Ulimi ngesikhathi umsebenzi icindezelwa ngokumelene esibhakabhakeni, futhi izindebe zakhe namazinyo zihlanganiswa ngaphandle ukungezwani.
• Kufanele sisebenzise uddiyana Bandha (sokuhoxisa besisu) yokuthuthukisa ukuhamba diaphragm. Ngo umkhuba Kapalabhati diaphragm kufanele esikhululekile. Isisu kufanele uphumule ngokushesha ngemva umoya ngamunye. Prakthiza uddiyana Bandha usizo ukuze balukhulume leli phuzu.
• Mula Bandha kufanele kwenziwe ngaphandle kokuhlela kusengaphambili, uma bengenayo, awudingi ukwenza asana Kuphoqelekile.
• Phakathi ekukhishweni Kapalabhati ngakwesokunene kufanele kube iduku, nokuphefumula okukhulu kususa isikhwehlela kusuka emakhaleni akhe.
• Isibalo umoya kwelinye indlela kungenziwa aletha amabili namashumi inyanga.
• Kapalabhati belulekwa ukwenza ngaphambi kokwenza neti, ukuzindla nokuthandaza lokuhlushwa ngaphambili. Lo mkhuba kuwusizo ukwenza asanas nangemva kwayo.
• Okuvela isiyezi ekilasini ukhuluma ngani umfutho ngokweqile ukusebenza kwazo. Kulesi simo kubalulekile uphazamisa umsebenzi futhi uphumule emva kwamaminithi ambalwa.
• Kufanele kube umoya okuvele exhale ngaleyo ndlela ugweme noma yimuphi umuzwa ukushoda oksijini, isifiso ukwenza ukuphefumula babubukhulu ngokwengeziwe.
• Phakathi okhishwa ngamakhala Kapalabhati diaphragm kokucindezelwa liyancipha futhi kukhona decompression. Kwenzeka uhlikihla ubuchopho, futhi inqubo ukuphefumula luyanda izikhathi 3-7. Lokhu kuvumela ekhishwa lemali ukukhanya okukhulu carbon nezinye amagesi ayingozi akuzona ngaphansi kunokujwayelekile ukuze uthole ukuphefumula amandla.
• Run Kapalabhati nqubo elula kangaka cha. Okokuqala bangase bazizwe kabi ngendlela isiyezi, okhuluma umzimba nomoya-mpilo oversaturation. Uma unezimpawu ze-Kufanele uyeke idatha, ukuzola futhi ngidonsa umoya. Ukuzivocavoca okufanele waqala isigqi nenokuthula futhi kancane.
• Uma ekuqaleni kuyoba nzima ukuba exhale ngokucijile ngokusebenzisa ikhala, khona-ke ungakwazi ozama ukuwufeza ngomlomo. Kuleli qophelo, ungacabanga ukuthi yini edingekayo ukuze ukucisha ikhandlela, esemgwaqweni at ibanga imitha. Khona-ke kudingeka uzame exhaling ngokusebenzisa ekhaleni futhi. Kungenzeka ukuzizwa ukusikwa we peritoneum okwamanje.
• Beginners kufanele uqale wenze yonke into kancane ngokucophelela, ukulawula yonke isinyathelo bese uzama ngangokunokwenzeka ephelele amasu. Khona-ke kungenzeka ukuletha lo mkhuba 40-60 nomoya.

Hatha Yoga kudinga nokuqikelela ekwenzeni pranayama imikhuba, kodwa umzamo usuthela ngokuhamba kwesikhathi. Waba yini umphumela wesibindi inqubo zokuhlanjululwa e Kapalabhati nomthelela omuhle empilweni, kuthuthukisa impilo, ukubukeka kwezinga lempilo labantu.