IYoga Luqeqesho oluvela e-India ekujongwe ukuba lufezekise ulungelelwaniso lomzimba, lwengqondo nolwasemoyeni ngokucamngca. Ininzi izibonelelo zomzimba nezengqondo.
Ukuphefumla kudlala indima ebaluleke kakhulu kuyo nayiphi na inkqubo yokucamngca. Kukho oku kulandelayo Iindidi ezi-3 zokuphefumla xa uziqhelanisa neYoga.
1) Gqibezela ukuphefumla kweYogic.
Ukuziqhelanisa nokuphefumla okupheleleyo kweyog kubandakanya ukuphinda ufundise umzimba kunye nokuzilungelelanisa nendlela entsha yokuphefumla apho siquka wonke amandla emiphunga. Yenzelwe yona sahlulahlula umzimba ube yimimandla emi-3:
a) Ummandla wesisuUkubeka isandla ngezantsi kwenkaba siyaziva. Siphefumlela phezulu. Siphawula ukuba isisu siyanda kwaye siyatshona xa sikhupha. Kufuneka siqaphele intshukumo encinci yesandla.
Siqhubekela kwisigaba esilandelayo xa sele siphumelele kulo msebenzi.
b) Ummandla we-diaphragmatic, Yile ingentla kwenkaba, ezimbanjeni. Sibeka isandla esiswini sethu kwaye siphefumle. Siva indlela esihamba ngayo isandla. Kulo msebenzi kufuneka uphephe ukuhambisa isisu sakho okanye iiclavicles.
c) Ummandla wepectoral okanye we-clavicular. Sibeka izandla zethu esifubeni kwaye siphefumlela ngaphakathi, sive ukuba i-clavicles inyuka, sikhupha. Sithintela isisu okanye uvalo ekuhambeni.
Ukuqeqesha ukuphefumla okupheleleyo kweyog kubalulekile qeqesha ingingqi nganye ngokwahlukeneyo inxaxheba ekuphefumlweni. Nje ukuba uzazi ezi ntlobo zintathu zokuphefumla ungaqhubeka nokuphefumla okupheleleyo kunye nolwelo. Ukwenza oku, unokubeka isandla kwisisu kunye nesinye kummandla we-clavicular okanye we-diaphragmatic, kuxhomekeke kwindawo okhululeke kuyo.
Sithatha umoya kwinqanaba lesisu. Ugcina kwaye siyaqhubeka nokuthatha umoya kwinqanaba le-diaphragmatic ukuqhubeka kamva kunye nommandla we-clavicular. Khumbula ukuba KwiYoga wonke umoya uphefumlelwe ngeempumlo kwaye ukhuphe nangeempumlo ngokunjalo.
Kubalulekile ukuba ethubeni uhambe ukushiya ixesha phakathi kokuphefumla kunye nomnye ukufumana izibonelelo ezingcono kolu hlobo lokuphefumla.
2) Viloma anuloma.
Ukuphefumla kuka-Anuloma Viloma kukwabizwa ngokuba "kukuphefumla okungafaniyo kwempumlo."
Icoca kwaye yomeleze imiphunga kunye nenkqubo yokuphefumla. Lo msebenzi ulinganisa ii-hemispheres ezimbini zengqondo yakho.
Ukuziqhelanisa nalo msebenzi, qala usonge isalathiso kunye neminwe ephakathi kwesandla sakho sasekunene. Emva koko, vala i-nostril yasekunene ngesithupha sakho kwaye uphefumle ngokupheleleyo ngempumlo yasekhohlo. Emva koko phefumla ngokupheleleyo ngeempumlo zekhohlo, ugcine i-nostril yasekunene ivaliwe. Kuya kufuneka uphefumle ukubala ezine.
Emva koko, vala ikhala lasekhohlo ngeringi kunye neminwe yesalathiso yesandla sakho sasekunene, ukhulule ubhontsi kwilali yakho yasekunene. Khupha umoya ngeempumlo ezilungileyo. Xa kuvalwe impumlo yasekhohlo, tsalela umphefumlo ngeempumlo zasekunene. Oku kugqiba umjikelo. Unokwenza imijikelo emihlanu ukuya kwisixhenxe yeAnuloma Viloma.
3) Kapalabhathi.
I-Kapalabhati yindlela yokuphefumla ecoca indlela yokuphefumla, imiphunga kunye nenkqubo yokuphefumla. Inceda ukomeleza imiphunga kunye nezihlunu zesisu.
Kolu hlobo lokugqibela lokuphefumla ndiya kusebenzisa le vidiyo iyichaza kakuhle:
Ungandixelela ezinye iindawo apho ndingathatha khona olu hlobo lweklasi yokuphefumla kwiSithili saseFederal ngoku isixeko saseMexico, ndiyayixabisa