Anuloma-Viloma. practice yokuphefumla (reviews)

Ngokutsho kwiimfundiso guru Indian Swami Sivananda, kukho iindawo ezintlanu kulo mkhuba yoga: ukuphefumla, umthambo, ukutya, ukuphumla kunye nophuhliso self.

Qaphela ukuba omphefumlo kwindawo yokuqala. Naluphi na udidi yoga kwabasaqalayo wazisa abafundi bakhe njengobuchule uphefumlayo okhethekileyo. Kuyinto ukukhanya ezizalisa ukusuka ezantsi ukuya phezulu ngenxa Ukuphefumla nzulu nge empumlweni. Eyes ivaliwe, ukuphefumla ngokulungelelana yaye ngokupheleleyo.

Anuloma-Viloma - inkqubo yokuphefumla, lo Energizer yokwenene, ngempumelelo nokuphelisa uxinezeleko nexhala. Ngengqiqo yemveli, eli siko ikakhulu kwenzelwa yokuphumla kunye nokuphucula intsebenzo engqondweni, kwakunye uzilungiselela zonke umzimba sicamngce. Izinto eziluncedo zobugcisa kunye elula yayo etsala nje kuphela abo benza ngokuzimisela yoga, kodwa abo bakude kakhulu kuyo.

Anuloma-Viloma: Ukwenza imithambo yokuphefumla

Injongo imithambo - ulawulo ukuphefumla, leyo ayenzileyo yonke imihla. Anulov-Vilomu okanye "enye ethatheni ukuphefumla," kwenziwa kakuhle phambi kokuba behleli ukucamngca okanye asana practice. Injongo imithambo yokuphefumla kukuvuselela amajelo amandla ndigila umzimba njengoko ingcingo zombane. Icala lasekunene wobuchopho ulawula icala lasekhohlo umzimba, kunye vice versa.

Iyafika kuthi lidla alawulwa yi nokuba kwicala elinye okanye enye; ingqondo ekunene (it has a creative, umsebenzi) okanye ingqondo ekhohlo (abantu smart abanezakhono izibalo). Anuloma-Viloma kukuba ekulihlambululeni ingqondo luvuselele amajelo amandla asekhohlo nasekunene ukwenzela ukuba elungeleleneyo.

ukuqala Indlela yokwenza

Anuloma-Viloma (pranayama) kufuneka yenziwe yonke imihla, ekukhethwa ukuba kusasa phambi kokuba ilanga liphume. Njengoko ukuphefumla lwawo kwenziwa kakuhle phambi kokuba sicamngce okanye ekwenzeni asanas.

uqeqesho

Lixesha lokuba ukuqalisa kwisenzo nokuphefumla lwawo. Hlala e Padmasana, Sukhasanu okanye nayiphi kokuhlala isikhundla elula (kodwa kukhethwa imilenze bawela kwi kwamaqatha). Kuvumelekile ukuba usebenzise ukucamngca umqamelo. Xa nkqo yomqolo, namagxa khaphu-, ungenza kuqala isiko ukuphefumla lwawo, ukuvala amehlo akhe aze athathe uphefumle xa impumlo yakho.

Siqala ngasekhohlo

Landela le ndlela uVishnu mudra: ngomnwe encinane, ring emnweni, nasesithupheni ngesandla sokunene ukubamba isikhundla waneka, ngoxa isalathisi ophakathi ngomnwe ibheke. Ingalo sokhohlo besiya kuba ngeli xesha lokuphumla emadolweni yakhe. Thatha 3 Ukuphefumla nzulu ngaphambi. Kwi siphefumla wesithathu, usondeze izandla zakho ebusweni, lokuvala ethatheni ekunene kunye ubhontsi wakho, kwaye lo gama uphefumla ngokusebenzisa ikhala ekhohlo. Ixesha ukwenza inhalation - imizuzwana ezine.

ukubamba umoya wakho

Yivale zombini zekhala kunye ubhontsi wakho ekunene, kwaye isalathisi neminwe ophakathi ngasekhohlo. Gcina i uniform, uxinzelelo eqhubekayo phezu komoya womsindo. Amagxa kufuneka ikhululeke. Bamba umoya yakho akhawunti 16.

ilungelo uwukhuphe

Thabatha nasesithupheni ukusuka ethatheni ekunene, uwukhuphe kancinci - kwi-akhawunti 8 emiphungeni azinakubananto ngokupheleleyo.

Ngoku uphefumle ilungelo

indawo ngesandla efanayo, kunye noxinzelelo nokuthantamisa kwi ethatheni ekhohlo index neminwe ephakathi. Phefumlela ngaphakathi amatyala ezine, ezanelisa imiphunga yakho xa udibene nomoya.

ukubamba umoya wakho

Phinda lo umoya-wambamba, which've yenziwe ngaphambili. Xa kufana, dlulelani kwinyathelo elilandelayo.

Ngokuthe ngcembe kunyuka nge-4, kodwa oku kufuneka kwenziwe kancinci, ephulaphula ukushukumisa umzimba wakho kunye zenzeke. Umjikelo iphela xa Umphunga ukusuka kwicala lasekhohlo (lubeuluchazo elikwindawo apho yaqala yoga uphefumlayo indlela). Kufuneka silwele babanjwe. Ngexesha-akhawunti zabo kuqhutywa ngokusebenzisa amaso esandleni sakho sasekhohlo okanye usebenzisa iminwe ngokwabo.

Iinzuzo practice zokuphefumla

Yoga nje bazi inzuzo yeteknoloji ezifana Anuloma-Viloma. Le nguqu ikwafunyanwa kunye izazinzulu, njengoko uphando lwafumanisa ukuba oku ukuphefumla ngokwanelisayo ichaphazele ingqondo. Olu phando lubonisa ukuba ukuba ethatheni ekhohlo ukuphefumla nzima ngaphantsi, kwicala lasekunene ingqondo lubalaseleyo. Eneneni, elinye iqela lezifundo ibhaqwe imisebenzi enxulumene umsebenzi wokudala. Xa mfanekiso, ukuba kwi ethatheni efanele imiqobo kangako ekungeneni ngokupheleleyo, kwicala lasekhohlo lobuchopho lubalaseleyo. Eli xesha, ezi zifundo yababephethwe izakhono ezibalaseleyo ngomlomo. Icala lasekunene wobuchopho ulawula umsebenzi ubuchule, lo gama kwicala lasekhohlo ulawula umsebenzi ubhalo ngomlomo. Elinye icala banokuba "silele" karhulumente, nokuphefumla izenzo - indlela qiniseka ukuba mvuselelo yayo.

1) Xa kusenziwa rhoqo ukucoca nje ingqondo, kodwa ngamajelo ahlukeneyo emzimbeni, kwakunye ukunyuka zempilo kunye namandla.

2) Anuloma-Viloma nokuphelisa iingqele, rheumatism, sifo, izifo amalungu okuzala.

3) wegazi kunye isifo seswekile sinyangeke ngokupheleleyo ngokwenza oku pranayama, kwaye ulibale malunga izifo kwenkqubo musculoskeletal, samathambo, imithambo flatulence, kunye varicose, asidi sinusitis.

4) Iingcinga baba HIV, unyamalale kwempixano, umsindo, ixhala kunye ukulibala, uxinzelelo oluphezulu lwegazi, migraine; abasuse ubuthongo elithozamisayo uyeza.

5) Loko ndzo, umonde, ukuzimisela, ukukwazi iinkqubo zobuchule nayo iyasebenza iinzuzo Anuloma-Bel.

6) Inani ioksijini engenayo kwi eziphilayo.

7) Le ndlela nokuphelisa uxinezeleko, iintlungu amehlo kunye neentlungu ezindlebeni. Oku kuphucula kwegazi.

8) Abaphatha migraine kwaye inceda lahla imiqobo ku kwemithambo.

9) Oku kuphucula ukutya, nto leyo ebalulekileyo ukuze ilahleko eekhilogram ezingaphezulu.

10) Ngaba impembelelo function kwesisu, nokuphelisa ukuqhina.

phawula

Phawula izinto ezilandelayo ukwenza ubuchule Anuloma-Viloma:

- The Metronome zingasetyenziswa njenge reference xa kubalwa ixesha.

- Ukuba awukwazi zihlale Padmasana okanye Sukhasanu, ungakhathazeki. Thatha nasiphi na isikhundla ihleli ekhululekile (emva kufuneka ngqo).

- I kwiinyanga zokuqala ezintandathu yokusebenza Anuloma-Bel - ixesha "balole" ikhono.

- Inhalation okanye output kufuneka inxaxheba ethatheni omnye kuphela, lo gama abanye kufuneka igcinwe asondelelene.

- Xa basezela esisu kufuneka kwandisa umthamo, ngoko awunaku kwazi ubunzima isisu sakho kakhulu.

- time expiratory kufuneka ibe ngaphezu kabini ngaphezu kwexesha inspiratory.

- Iminwe akufuneki kube nzima kakhulu yalugudla womsindo wakhe.

- khumbula Soloko ulibaziseko zokuphefumla okanye ukuphelelwa ngumphefumlo emva lokuphefumla izenzo zaphezulu amandla, nto leyo ayinqweneleki.

Anuloma-Viloma: ncomo kunye nobungqina benzululwazi

Medicine kutshanje kuphela esaqala ukubaluleka beemvavanyo lokuphefumla - ukuba uyaziwa kumawaka eminyaka eyadlulayo yogis. oosonzululwazi baye bafumanisa ukuba umntu kuphefumla ngokulinganayo zombini amathatha, oko kukuthi, ngamathuba athile enye ethatheni isebenza kakuhle na ukudlula omnye. Nakuba kunjalo, kufanele kuqatshelwe ukuba ezi zifundo ziye zaqhutywa izigulane abaneengxaki ezithile zempilo sele zichongiwe. Izifundo ngexesha elibekiweyo ukwenza kubo izenzo ukuphefumla. Emva kokuba uvavanyo kwafunyaniswa ukuba iimpendulo zabo ezibonisa inkqubela wayo kunye nokuphucula impilo emva kokwenza Anuloma-Bel.

Kodwa yesilungu nangoku kude kakhulu ukusuka yogis amandulo wayekholwa ngoko ukuba izifo ezininzi zinxulunyaniswa nomjikelo yokuphefumla kakuhle (elide kakhulu umntu ephefumlayo ngokusebenzisa ethatheni enye). Ukunqanda kulungiswe le meko ichazwe ngasentla, baba ndlela ebuyisela inkqubo zokuphefumla yendalo.