Kupuma kupuma ndi chimodzi mwa zinthu zofunika kwambiri mu yoga, zomwe, mwatsoka, sizimaperekedwa nthawi zonse. Zomwe sizingatheke kuyang'ana machitidwe awa poyerekeza, mwachitsanzo, ndi asanas osiyana. Pakalipano, kugwiritsa ntchito kupuma kwa thupi - m'Sanskrit "pranayama" - ndizosakayikitsa: zonse zolemetsa, komanso monga chitonthozo cha kupanikizika, komanso pokonzanso mapapu, komanso moyenera. Kuonjezera apo, pranayama njira ndi yofunikanso kwa amayi apakati.
Malamulo ambiri
- Pranayama imafuna kukhala chete, kuchita kupuma mokwanira mophweka;
- Simukusowa pranayama ndi zolemba: musapume mpweya wanu kufikira mutakhala buluu;
- perekani nthawi ya pranayama, mutenge mphindi khumi ndi zisanu (15 minutes) pazomwe mumapuma.
Kuchita "mpweya wonse"
Kupuma kwathunthu ndiko kukonzekera zovuta zambiri za pranayama. Zimatithandiza kuphunzira kupuma bwino, popeza pafupifupi akazi onse amapuma bwino, ndi zifuwa zawo:
- khalani mosasamala (bwino mu malo a lotus) pamtunda;
- onetsetsani kupuma kwanu;
- Tengani mpweya wakuya m'mimba mwako kuti chotupacho chigwe pansi. Mimba iyenera kukhala yochepa, chifuwa ndi collarbone zimakhudzidwa, koma kumalo otsiriza;
- pita pang'onopang'ono;
Pranayama poyenda (pranayama vrajana)
Ntchitoyi itithandiza maganizo omveka pamene mukupita, mwachitsanzo, kuti mugwire ntchito. Chitani ndi mpweya wanu kupuma:
- Tengani mpweya wakuya, kuwerenga mapazi anayi ndi phazi lanu lamanja;
- Sungani mapazi anayi ndi phazi lanu lakumanzere.
Nadi shodhana pranayama
Kuchita kupuma kumeneku kungapangitse thupi kukana matenda osiyanasiyana. Khalani mu pranayama pose, khalani pakati ndi zolemba zala, kukanikizira ku chikhatho cha dzanja lanu, ndi kufanikiza chala chaching'ono pa thupi. Tiyeni tipitirize:
- pa mphuno, mutseka ndodo yolondola, mopanikizika mophweka ndi thumb pad;
- khalani pang'onopang'ono kupyolera mumphuno lakumanzere;
- sintha kusintha. Tikagwiritsira ntchito mphuno lakumanzere, timapuma mofulumira;
- popanda kusintha malo a dzanja, pang'onopang'ono ndi mozama kwambiri kupyolera mu ndodo yabwino;
- exhale, motsatira, mphukira lakumanzere;
- Pambuyo pa mphindi 15-20, mutsirizitse zojambulazo ndi nadi shodhana pranayama exhalation kudzera mumphuno lakumanzere.
Pazochita zolimbitsa thupi, mukhoza kutseka mphuno m'maganizo, ndikungoganiza kuti mukupuma kudzera mumphuno imodzi. Ndizovuta kwambiri ngati muli pamalo amodzi.
Sitali Pranayama
Zimathandizira kukonza chimbudzi ndi kudyetsa ludzu, komanso amagwiritsidwa ntchito pa kuthamanga kwa magazi:
- Dulani lilime ndi chubu;
- pita pang'onopang'ono kudzera m'chinenero chakugwa;
- chomeza;
- Tsekani mkamwa mwako ndipo pita pang'onopang'ono pamphuno.
Bhastrika pranayama (mpweya wa moto)
Amathandiza kuthetsa zizindikiro zowopsa kwa chifuwa kapena mphumu, amachiza mapapo:
- Tengani mpweya wopuma ndi mphuno zanu;
- ndi khama pang'ono, exhale mwakhama;
- pang'onopang'ono kuwonjezereka kupuma kwa kupuma, kupitirira mpaka masentimita asanu a mpweya makumi atatu.
Osakhala waulesi kugwiritsa ntchito zozizira kupuma , ngakhale kuti simungalowe mu yoga. Thupi lidzayankha kwa inu bwino!