Mhando dzekufema muyoga: nzira yakanaka yekuzorora

Iyo Yoga Icho chirango chekutanga kubva kuIndia icho chakaitirwa kuti chibudirire panyama, nepfungwa uye pamweya chiyero kuburikidza nekufungisisa. Iine akawanda mabhenefiti emuviri nepfungwa.

Iko kufema kunoita basa rakakosha kwazvo senge mune chero imwe hurongwa hwekufungisisa. Pane zvinotevera 3 mhando dzekufema mukuita kweYoga.

1) Zadzisa Yogic Kufema.

Muitiro wekuzara yogic kufema kunosanganisira kudzidzisazve iyo muviri uye kuzvigadzirisa pachedu nenzira nyowani yekufema patinosanganisira ese mapapu kugona. Zvazviri isu tinokamura muviri muzvikamu zvitatu:

a) Dumbu remudumbuKuisa ruoko pazasi peguvhu tinoinzwa. Tinotora kufema kwakadzika. Isu tinoona kukura kunoita dumbu nekunyura patinobuda. Tinofanira kucherechedza kufamba kushoma kweruoko.

Isu tinoenderera kuchikamu chinotevera kana tangoziva chiitiko ichi.

b) Iyo diaphragmatic dunhu, Ndiyo iri pamusoro peguvhu, pamabvu. Isu tinoisa ruoko rwedu padumbu uye tinofema. Tinonzwa kufamba kunoita ruoko. Muchiitiko ichi iwe unofanirwa kudzivirira kudzivirira kufamba kwako mudumbu kana clavicles.

c) Iyo pectoral kana clavicular dunhu. Isu tinoisa maoko edu pachipfuva chedu uye tinofema mukati, tichinzwa maclavicles achikwira, tinobuda. Tinodzivirira dumbu kana diaphragm kufamba.

Kudzidzisa iyo yakazara yogic kufema kunokosha dzidzisa dunhu rega rega zvakasiyana inobatanidzwa mukufema. Paunenge uchinge waziva aya marudzi matatu ekufema unokwanisa kuenderera nekuzara uye nemvura yekufema. Kune izvi unogona kuisa ruoko rumwe padumbu uye rwumwe pane iyo clavicular kana diaphragmatic dunhu, zvichienderana nekwaunonyanya kugadzikana.

Tinotora mweya padumbu. Iwe unochengetedza uye isu tinoramba tichitora mhepo padanho re diaphragmatic kuti tienderere mberi gare gare nenzvimbo yeclavicular. Rangarira izvo MuYoga mweya wese unofemerwa nemumhino uye nekufemerwa nemumhino zvakare.

Izvo zvakakosha kuti munguva iwe uende kupatsanura nguva pakati peimwe inhalation neimwe kuti uwane zvirinani kubva parudzi urwu rwekufema.

2) Viloma anuloma.

Anuloma Viloma kufema kunonziwo "imwe nzira yekufema yemhino."

Inonatsa uye inosimbisa mapapu uye mweya wekufema. Chiitwa ichi chinoenzanisira ma hemispheres maviri ehuropi hwako.

Kuti udzidzise chiitiko ichi, tanga peta iyo indekisi nepakati zvigunwe zveruoko rwako rwerudyi. Tevere, vhara mhuno yekurudyi nechigunwe chako uye nyurura zvachose kuburikidza nemhino yekuruboshwe. Wobva wafemera mukati chaimo kuburikidza nemhino yekuruboshwe, chengetedza mhuno yekurudyi yakavharwa. Unofanira kufema kwemazana mana.

Tevere, vhara mhuno yekuruboshwe nerin'i uye indekisi minwe yeruoko rwako rwerudyi, uchiregedza chigunwe chako kubva kumhino yako yekurudyi. Exhale kuburikidza nemhino yekurudyi. Nemhino yekuruboshwe yakavharwa, inhale kuburikidza nemhino yekurudyi. Izvi zvinopedzisa kutenderera. Iwe unogona kuita mashanu kusvika manomwe kutenderera kweAnuloma Viloma.

3) Kapalabhathi.

Kapalabhati chiitiko chekufema chinosuka nzira yemumhino, mapapu, uye mweya wekufema. Inobatsira kusimbisa mapapu uye mhasuru dzemudumbu.

Pamhando iyi yekupedzisira yekufema ndichashandisa iyi vhidhiyo inoitsanangura kwazvo.