Rashin lafiya yana daya daga cikin abubuwan da suka fi muhimmanci a yoga, wanda, rashin alheri, ba koyaushe ake ba da hankali ba. Nuna ba daidai ba ne wadannan gwaje-gwajen a misali, misali, tare da asanas daban-daban. A halin yanzu, yin amfani da yanayin numfashi - a cikin Sanskrit "pranayama" - ba zai iya ganewa ba: duka ga asarar nauyi, da kuma ta'aziyya ga damuwa, da kuma inganta kayan huhu, da kuma dacewar narkewa. Bugu da ƙari, ƙwayar magunguna ta zama mahimmanci ga mata masu ciki.
Janar dokoki
- Pranayama yana buƙatar kwanciyar hankali, yin motsin motsa jiki da kyau;
- Ba buƙatar pranayama da rubuce-rubuce: kada ku riƙe numfashinku har sai kun kasance blue;
- ba da lokaci zuwa pranayama, dauki akalla minti 15 don kowane motsi na numfashi.
Bada "cika numfashi"
Cikakken numfashi shine shirye-shiryen ƙaddamarwa na pranayama mai rikitarwa. Yana ba mu damar koyon yadda za mu numfasawa yadda ya dace, tun da kusan dukkanin matan suna numfasawa a cikin jiki, tare da ƙirjinsu:
- zauna zama mai kyau (mafi kyau a cikin lotus matsayi) a kan wani nauyi surface;
- mayar da hankali kan numfashinka;
- Yi zurfin numfashi a cikin ciki don diaphragm ya sauka. Ya kamata ciki ya zama dan kadan, da kirji da collarbone suna da hannu, amma a karshe;
- exhale sannu a hankali;
Pranayama a tafiya (vrajana pranayama)
Wannan darasi zai taimaka wajen tunani yayin da kake tafiya, misali, don aiki. Yi shi tare da hanci numfashi:
- yi numfashi mai zurfi, tare da la'akari da matakai hudu tare da kafar dama;
- kayi matakai hudu tare da kafar hagu.
Nadi Shodhana Pranayama
Wannan yin amfani da numfashi yana iya kara jurewar jiki a kan cututtuka daban-daban. Zauna a pranayama kafa, tanƙwara tsakiyar da index yatsunsu, danna su zuwa dabino hannunka, kuma danna yatsan yatsan yatsan yatsa. Bari mu ci gaba:
- a hanci, kusa da maɓallin dama, danna sauƙi a kan shi tare da takalmin yatsa;
- sannu a hankali ta motsa ta hannun hagu na hagu;
- canza farfadowa. Tsayawa a hagu na hagu, muna jinkirta haɓakar da dama;
- ba tare da canja matsayi na hannun ba, sannu a hankali da kuma zurfin motsawa ta hanyar daman karewa;
- exhale, bi da bi, hagu na hagu;
- Bayan minti 15-20, kammala aikin motsa jiki na motsa jiki na pranayama ta hannun hagu na hagu.
A lokacin motsa jiki, zaku iya rufe hanzarin hanzari, kawai tunanin cewa kuna numfasawa ta hanyar rana daya. Yana da matukar dace idan kun kasance a cikin wurin jama'a.
Sitali Pranayama
Yana taimakawa wajen inganta narkewa kuma yana jin ƙishirwa, kuma ana amfani da shi a hawan jini:
- mirgine harshe tare da bututu;
- Yi jinkirin numfashi ta hanyar harshe mai laushi;
- haɗiye;
- rufe bakinku kuma kuyi hankali a cikin hanci.
Bhastrika pranayama (numfashi na wuta)
Ana amfani dashi don taimakawa rashin lafiyar rashin lafiyar cututtuka ga allergies ko fuka, ya warkar da huhu:
- ɗauki numfashi marar amfani da hanci;
- tare da ƙananan ƙoƙari, exhale rayayye;
- sannu-sannu ƙara karfin numfashin numfashi, yin har zuwa motsa jiki biyar na numfashi talatin.
Kada ku kasance m don yin amfani da motsa jiki , ko da ma ba za ku shiga yoga ba. Jiki zai amsa maka sosai!