I-Yoga Kuyisiyalo esivela eNdiya okuhloswe ngaso ukufeza ukulingana ngokomzimba, ngokwengqondo nangokomoya ngokuzindla. Inezinhlobo eziningi izinzuzo zomzimba nengqondo.
Ukuphefumula kudlala indima ebaluleke kakhulu njenganoma yiluphi olunye uhlelo lokuzindla. Kukhona okulandelayo Izinhlobo ezi-3 zokuphefumula kumkhuba we-Yoga.
1) Qedela i-Yogic Breathing.
Umkhuba wokuphefumula ophelele we-yogic uqukethe ukubuyisa imvelo nokuzivumelanisa nendlela entsha yokuphefumula lapho sifaka wonke amandla wamaphaphu. Okwakho sihlukanisa umzimba ngezindawo ezi-3:
a) Isifunda esiswiniUkubeka isandla ngaphansi kwenkaba siyasizwa. Sidonsa umoya. Siyaqaphela ukuthi isisu siyanda futhi sicwila kanjani lapho sikhipha. Sidinga ukuqaphela ukunyakaza okuncane kwesandla.
Siqhubekela esigabeni esilandelayo uma sesikwazi kahle lo msebenzi.
b) Isifunda esihlukumezekile, Yiyo engenhla kwenkaba, ezimbanjeni. Sibeka isandla esiswini sethu bese siphefumula. Sizwa indlela isandla esihamba ngayo. Kulesi sivivinyo kufanele ugweme ukuhambisa isisu noma ama-clavicles akho.
c) Isifunda se-pectoral noma se-clavicular. Sibeka izandla zethu esifubeni bese siphefumulela ngaphakathi, sizwa ukuthi ama-clavicles akhuphuka, siyakhipha. Sivimbela isisu noma i-diaphragm ekuhambeni.
Ukuqeqesha ukuphefumula okuphelele kwe-yogic kuyadingeka qeqesha isifunda ngasinye ngokwehlukana abathintekayo ekuphefumuleni. Uma usuzazi kahle lezi zinhlobo ezi-3 zokuphefumula ungaqhubekela ekuphefumuleni okugcwele noketshezi. Ukuze wenze lokhu, ungabeka isandla esisodwa esiswini nesinye esifundeni se-clavicular noma se-diaphragmatic, kuya ngokuthi ukhululeke kuphi.
Sithatha umoya ezingeni lesisu. Ugcina futhi siyaqhubeka nokuthatha umoya ezingeni le-diaphragmatic ukuze siqhubeke ngokuhamba kwesikhathi nesifunda se-clavicular. Khumbula lokho KuYoga wonke umoya uhogelwe ngamakhala uphinde ukhishwe nangamakhala nawo.
Kubalulekile ukuthi ngokuhamba kwesikhathi uhambe ukubeka isikhala phakathi kokuhogela kanye nokunye ukuthola izinzuzo ezingcono kulolu hlobo lokuphefumula.
2) I-Anuloma Viloma.
Ukuphefumula kuka-Anuloma Viloma kubizwa nangokuthi "ukuphefumula okuhlukile kwamakhala."
Kuhlanza futhi kuqinise amaphaphu nohlelo lokuphefumula. Lokhu kuvivinya umzimba kubuye kulinganise ama-hemispheres amabili obuchopho bakho.
Ukuze wenze lo msebenzi, qala ugoqe inkomba neminwe ephakathi yesandla sakho sokudla. Okulandelayo, vala ikhala lesokudla ngesithupha sakho bese ukhipha ngokuphelele ngekhala lesokunxele. Bese uhogela ngokuphelele emakhaleni esobunxele, ugcine ikhala langakwesokudla livaliwe. Kumele uphefumule ukubala kane.
Okulandelayo, vala ikhala lesinxele ngendandatho neminwe yenkomba yesandla sakho sokudla, ukhiphe isithupha sakho kusukela ekhaleni lakho langakwesokudla. Khipha umoya ngekhala elifanele. Njengoba ikhala lesobunxele livaliwe, donsa umoya ngekhala elifanele. Lokhu kuqeda umjikelezo. Ungenza imizuliswano emihlanu kuya kweyisikhombisa ka-Anuloma Viloma.
3) Kapalabhathi.
I-Kapalabhati yindlela yokuphefumula ehlanza ukudlula kwamakhala, amaphaphu, nohlelo lokuphefumula. Isiza ukuqinisa amaphaphu nemisipha yesisu.
Kulolu hlobo lokugcina lokuphefumula ngizosebenzisa le vidiyo eliyichaza kahle kakhulu:
Ungangitshela ezinye izindawo lapho ngingathatha khona lolu hlobo lwekilasi lokuphefumula eFederal District manje eMexico city, ngiyabonga