Kapalabhati: ubuchule ngotyando kunye nesiphumo. Ukuphefumla yoga

amaphaphu ethu yonke imihla ujamelene mngeni omkhulu. Thina uphefumle mpilo nje kuphela, kodwa izinto ezahlukeneyo olonakalisayo (carbon dioxide, uthuli). Exercise Kapalabhati icacisa inkqubo pulmonary, lukwakhuthaza umsebenzi sentliziyo, iithowuni umzimba lise ingqondo. Isebenza indlela elikhethekileyo yoga. Kukho ukuphefumla okukhawulezayo - uphefumlela ngaphakathi, uwukhuphe - kunye nokuhla kakhulu izihlunu esiswini.

Yintoni Kapalabhati?

Technique imele zokuhlanjululwa uphefumlayo. Olona phawu olwahlula lo mkhwa usiko ngumphunga umoya iyasebenza ngqo, kanti xa umntu ephefumla, phezu koko, usoloko abasezela onamandla ngakumbi. Hatha yoga iquka ezininzi iindlela pranayama kunye nomphunga ixesha elide. Ngokwahlukileyo koko, kuzo zonke ukukhutshwa komoya Kapalabhati zitsolile kwaye olunzulu kunye Ukuphefumla ezolileyo ngokuthe ngcembe.

Ukuphefumla ezinamandla esisetyenziswe apha ukwandisa umthamo umoya ukurhogele. Ngenxa yoko, bonke ancedisana amalungu omzimba kwamkela ioksijini ngaphezu xa umntu ephefumla.

nomsebenzi elide Kapalabhati bazenza nyulu nje imiphunga, kodwa zonke ancedisana emzimbeni yencindi okungeyomfuneko, ubuthi kunye neegesi eziyingozi.

Hatha Yoga ichonga izenzo zokucoca basic ezintandathu. Kapalabhati ibhekisela wokugqibela. Ngokutsho imithombo yamandulo, oko kuthiwa bhalabhati.

Ngokutsho "Gheranda Samhita" kwi Kapalabhati kuquka iindlela ezintathu: vatkrama, vyutkrama kunye shitkrama. Lokuqala - i zixhaphakileyo, le yesibini neyesithathu akuvamanga kusetyenziswa ngenxa yobume womsebenzi wabo.

Malunga ubuchule vyutkrama kunye shitkrama in Kapalabhati

Technique vyutkrama kunye shitkrama kuthatha isikhundla nkqo umzimba. Vyutkrama eliguqulelwe ngokuthi "inkqubo ukususwa." Ngu ukuphunyezwa kwayo iyafana Jala neti. Phambi practice kufuneka alungise umgqomo wamanzi ashushu, apho ityuwa lifakiwe.

Kufuneka agobe kwaye unokuwuthabatha entendeni kwisikhongozeli uzilungiselele amanzi amtyuba. Tsala ibe iivesi ngeempumlo. Kufuneka kumpompoza amanzi ngomlomo, apho ngokukhafula. ngokwenza oko iindlela eziliqela.

Xa usenza le ndlela kufuneka nelokuphumla nokukhulula intloko yakho iingcinga ezimbi. Ukuba ngexesha practice kukho ubuhlungu, ke ngoko, wathi ityuwa kancinci okanye kakhulu.

Shitkrama Kapalabhati e yokwenza isebenza kwesesithathu sakhangelana abulawe vyutkrame art.

Ukuzilolonga lwenziwa emi phezulu, kodwa ukuze senze oko, kufuneka isitya amanzi adikidiki ngetyuwa. Amanzi inzuzo ityuwa emlonyeni nizihlabe qatha lweHo- ngeempumlo. Ukusuka apho ayajika ngokwalo.

Apha, njengokuba kulo mkhuba odlulileyo, ukunyenyiswa ngokupheleleyo ezifunekayo. Emva kokugqitywa kweseshoni amanzi aseleyo yasuswa kule empumlweni okanye wenze ubuchule yokuqala Kapalabhati - vatkrama.

Pranayama in Yoga nokuphelisa sinus sinus yencindi olungeyomfuneko inceda ukuthintela ukwaluphala, rejuvenates kwaye buyasikhulula imisipha yobuso kunye luvo, ngaba khangela yinzwana clearings, iyawasusa ingqondo, kuyanceda yenza Ajna chakra.

Technique vatkrama

Ubuchule Kapalabhati vatkrama elandelayo. Phambi yokusebenza, kufuneka athathe isikhundla ukhululekile ngqo wakho. Kweembambo kufuneka ayinakolulwa, kunye esisu khaphu-. Iminwe izandla zombini isongwe ibe "Chin" sisilumko okanye "Gyan".

Emva zokwamkelwa indawo efunekayo ziveliswa siphefumla olunzulu nomsindo ngenxa yempumlo. Ukuphefumla ezizenzekelayo nesisu ngexesha kolwandle. Qala ukwenza umthambo kwi ngesantya mnye umoya, awunamoya owesibini. Abasebenzi abanamava ukwenza Ukuphefumla ezimbini ngomzuzwana.

practice Classical kuquka iiseti ezintathu 20-50 imijikelo, kuthatha ixesha malunga nemizuzu emihlanu kunye ikhefu.

Ukuba into yokuzoba kakuhle ngokwaneleyo, ungakwazi ukwandisa inani Ukuphefumla kwindlela okanye ukusebenzisa umoya imiwe.

Beginners ukulibaziseka Sicebisa benza njengoko siphefumla, njengokuba kulo mzekelo, inkqubo zokuhlanjululwa iya kuba ekhuthele ngakumbi. yogis abanamava babambe umoya ukuba umoya. yomzimba hlamba.

Xa ubambe i umoya njengoko siphefumla iingcali wenze bandhas ezintathu (lock). Ngokuqhelekileyo, oko jalandhara bandha, uddiyana bandha kunye mula bandha. "Itshixa" Coca ukusuka ezantsi ukuya phezulu. Okokuqala, njengoondlebende, ngoko Uddiyana kunye nesiphelo jalandhara isusiwe. Ukuba akukholibaziso yaveliswa kwi inhalation, le bandhas ezimbini asetyenziswa: i-imeyile kunye jalandhara.
Ngumphunga unamandla, ngokupheleleyo elifutshane. Umoya elide egudileyo. Ekupheleni izihlunu expiratory esiswini ska, yaye umoya ngokukhawuleza aphoswe ngaphandle nge empumlweni. Ngexesha ubuchwepheshe kufuneka basebenze kuphela izihlunu ngaphambili esiswini. Umoya uya ngoko nangoko ukuba zingumphunga. Kweli nqanaba, nesisu buyasikhulula njalo.

iimpazamo sokusebenza

Yoga (Kapalabhati) ifuna izakhono ezithile. Ngoko ke, ekuqaleni, abaninzi iimpazamo ezithile. Ngokuqhelekileyo, oko:

• Ukoyanyaniswa umoya kunye nexesha. Umoya kufuneka libe lide ngaphezu ngumphunga, eyesithathu.
• kwesimo ngokugqithisileyo izihlunu esiswini.
• izakhi kakhulu kule ndawo kwentamo.
• Movement of kwamagxa ngexesha umthambo.
• emuva esiswini.
• kwalapho flexion.
• intshukumo esindayo.

Le nqubo kubandakanya ukulandelwa Kapalabhati umzimba ubuninzi lokuphumla. Zonke iingcinga okungeyomfuneko olu entlokweni yenu zicocwa.

Izimo

Kapalabhati mkhuba ayikwazi kwenziwa kubantu abanezifo broncho-pulmonary, kwakunye nabantu abanezifo sentliziyo kunye noxinzelelo lwegazi. Ezingavumelekanga izixhobo kubantu zizifo zamaphaphu, abantu umsebenzi othile we uvalo kunye namalungu ezikufutshane kuyo.

Amanyathelo asebenza yokusebenza Ithemba esiswini.

amanyathelo okhuseleko

Ngexesha ukubulawa Kapalabhati kufuneka esweni ngenyameko nemeko yobume bempilo yakhe. ukukhuthala kakhulu ekuqhubeni ubugcisa ungalucima isiyezi kunye noxinzelelo intracranial.

practice rhoqo nimqumbise ukungahlaliseki le ingaba pineal, kwakunye zinqanda umsebenzi amalungu okuzala kwi kokubini amadoda nabafazi.

Kapalabhati: injongo nefuthe unyango

Pranayama Ingcali uyawathena emiphungeni, nto leyo yothintelo elungileyo sephepha.

Inceda ukususa carbon emzimbeni okanye kakhulu ukunciphisa imali yayo. ukulahleka Rapid kwekharbon diokside elikhuthaza intshukumo zeselula. abantu aluncedo kakhulu, nto leyo uhleli ungenzi nto, uziqhelanise Kapalabhati.

Inzuzo yeteknoloji bubonakala ukukhuthazwa kwegazi lwemithambo, okt. To. Ukwandisa inani igazi esimbaxa efikayo entliziyweni. imithambo rhoqo ukwenza imiphunga uvalo enamandla ngakumbi. Ngenxa yoko, kuzo zonke nezihlunu umzimba womntu ngokukhawuleza kwaye ungena mpilo. Oku kusenza sizive nje kulungile, kodwa khangela mkhulu. umoya Minute kule ndlela omeleza kwegazi, isusa iimveliso yokucolwa. Ngexesha lo msebenzi imali ubuncinane amandla owenziwe.

Kapalabhati inceda ukugcina kwezihlunu zangasese, iphuhlise izihlunu kule ndawo, isusa nezibaya okunamafutha agqithisileyo, ukwenza ulusu ilastiki ngakumbi, egudileyo.

ukuphefumla Kapalabhati Ukolulwa izibilini. Oku kuphucula ukusebenza wokugaya, peristalsis kunye nomsebenzi kwamadlala yonyango. Kususa yeegesi kwenzeka apha emathunjini nokuqunjelwa.

Zinyamekele nempembelelo entle luvo, iithowuni oko, ingakumbi kwingingqi yawo.

Pranayama izixhobo unika echwayithile, amathayara yokucinga, iyazingenela ingaba pineal kunye nobubovu pineal, esuse iindinyana ngeempumlo. imithambo rhoqo ibuyisela ukulala, kuyanceda ukuhlangabezana sokulibala, ngokwenza ukuvuka ekuseni bevuya kakhulu, iphuhlisa clairvoyance.

Ukuvuselelwa ingaba pineal ikhuthaza imveliso isixa-mali esikhudlwana-bala lintsundu. Lunoxanduva ukuba umsebenzi kunye passivity omzimba womntu, ukucola abalupheleyo, nokuphelisa uxinzelelo kwaye uthintele ukuqhubeka ithumba, i antioxidant enamandla.

Njani ukuqhelana umthwalo

Exercise Kapalabhati uvelisa into enye ebalulekileyo - kuba linani kophindo lwe inhalation kunye nomphunga. Ngenxa yokwanda nokuphefumla ngcaciso volume kufuneka uthathe ixesha nokonyusa umthwalo umzimba kufuneka ngokuthe ngcembe.

Kwiveki yokuqala iiklasi benze iiseti ezintathu, ngamnye equka Ukuphefumla ezilishumi. Emva indlela ngamnye ikhefu lemizuzwana 30 kwaye ukuphefumla ngokuqhelekileyo.

Weekly wongeza Ukuphefumla ezilishumi kunye Ukuphefumla. volume minute nokuphefumla babikele 120 kwimijikelo ngomzuzu. Eli nani ithathwa ukuba kumgangatho imigangatho. Ukuphefumla yoga kwandisa izihlandlo ezithandathu iteknoloji elinikiweyo.

Ukuba umthambo, akukho umoya, ngoko jalandhara bandha ayenziwanga lwenziwa, kwaye mula-bandha ifunyenwe ngokuzenzekelayo ngaphandle noko iinzame. Oku kuthetha ukuba le ndlela lwenziwa ngokuchanekileyo, kwimeko ezahlukeneyo imeyile-bandha ntoni.

Ukugxila

Ukuphefumla yoga nto ngokuqinisekileyo kubalulekile, kodwa hayi ngexesha umthambo silibale ngayo ingqondo.

Inxaxheba kwinqanaba lokuqala zonke ingqalelo mayibhekiswe nokusebenza ngokuchanekileyo msebenzi, ingakumbi amandla ngumphunga, inhalation, kwaye evenness wamazinga sokuphefumla.

Kuyimfuneko ukuba esweni imeko umzimba. Kweembambo kufuneka ayinakolulwa, umva wayo kunye nobuso bakhe khaphu-.

Emva kokufunda lo mkhuba ingqalelo kufuneka bayeke inkaba. Kule ndawo kukho kakhulu imisipha ngexesha zingumphunga. Ebudeni bekhefu phakathi iiseti kufuneka siliphulaphule mizwa emzimbeni.

amacebiso aluncedo

ukuphefumla efanelekileyo yoga - akuyonto ilula, ngoko kukho imibuzo emininzi kwiiklasi rhoqo. tips Practical echazwe ngezantsi kuya kukunceda ukuba bagqwese ubuchule wenza ngokucokisekileyo. Ngoko ke:

• Bandakanya Kapalabhati kufuneka ibe kwindawo apho umnqonqo nentloko ngqo. Ngeli xesha, akuyomfuneko ukuba baphazanyiswa asanas, nabo bonke ingqalelo kufuneka swi umoya.
• Ngexesha ukuzilolonga uthathe indawo nkqo. Qinisa amagxa kunye nesifuba evulekileyo. Ukuphefumla azifani zibangelwa aziphelelanga. Kunye ucutheko ebonakalayo uvalo kwi emiphungeni ngexesha inhalation agaywe umoya ngakumbi.
• Le ndlela yenzelwa phezu kwetafise ungatyanga kwaye cwaka ngokupheleleyo. Akufunekanga ukuziqhelanisa imithambo kwi move okanye ekwenzeni nawuphi na ishishini. Kungenjalo, imisipha esiswini musa ukufumana ukunyenyiswa kuyimfuneko.
• Ngexesha umsebenzi yokusebenza kuphela izihlunu ngaphambili esiswini, onke amanye amalungu omzimba kufuneka ibe kwindawo sikhululekile. Musa ukwenza nayiphi na intshukumo ezingeyomfuneko, njengoko ukunciphisa ukusebenza Kapalabhati.
• Uphefumlela yasenza kuphela xa uvalo kunye esiswini izihlunu, lo gama ngexesha nomphunga abahluza indawo esiswini.
• Ngexesha abulawe pranayama kufuneka nkulu kwii-ngeempumlo ukuba isixa-mali esikhudlwana zomoya nangaphandle.
• Ulwimi ngexesha umthambo licinezelwe nxamnye esibhakabhakeni, yaye imilebe namazinyo ziziswa kunye ngaphandle kwempixano.
• Ukuba isicelo uddiyana bandha (emuva esiswini) ukuphucula nokushukumisa uvalo. Ekusebenzeni Kapalabhati uvalo kufuneka ikhululeke. Isisu kufuneka bakhululeke ngokukhawuleza emva ingumphunga nganye. Zinyamekele uddiyana bandha uncedo kakuhle le ngongoma.
• Mula bandha kufuneka yenziwe ngokuzenzekelayo, xa musa, akuyomfuneko ukuba wenze asana inyanzelekile.
• Ngexesha ukubulawa Kapalabhati busondele kufuneka ibe itshefu, njengoko ukuphefumla olukhulu okususa yencindi evela womsindo wakhe.
• Inani Ukuphefumla kwindlela kwenye bakhuliswe ku ezimakhulu mabini inyanga.
• Kapalabhati ucetyiswe ukuba wenze phambi kokwenza neti, ukucamngca kunye ingqalelo ngaphambili. Lo mkhwa uluncedo ukwenza i asanas yaye emva kwabo.
• Okuvela nesiyezi eklasini sithetha ngamandla ngokugqithisileyo intsebenzo yabo. Kule meko kuyimfuneko ukuphazamisa ukusetyenziswa kwaye ukhululeke imizuzu embalwa.
• Kufuneka ube umoya ezizenzekelayo kunye nokukhupha ngaloo ukuthintela naziphi na iimvakalelo yokunqongophala kwe-oksijini, umnqweno ndize ukuphefumla kakhulu ngakumbi.
• Ngexesha Umphunga Kapalabhati uyancipha uvalo ucinezelo kwaye kukho decompression. Oku kwenzeka uhlikihla ingqondo, kwaye inkqubo yokuphefumla inyuswe amaxesha 3-7. Oku kuvumela imveliso semali ukukhanya okukhulu carbon kunye nezinye iigesi eziyingozi engekho ngaphantsi kunesiqhelo kuba ukuphefumla amandla.
• Run Kapalabhati nqubo nto ilula kakhulu. Ixesha lokuqala unokuziva kabi ngohlobo nesiyezi, nto leyo ithetha umzimba mpilo oversaturation. Ukuba ngaba uneempawu kufuneka ayeke data, ukuba sokwehlisa uthabathe umpefumlo. Imithambo kufuneka uqalwe e isingqisho enoxolo kwaye kade.
• Ukuba ekuqaleni kuya kuba nzima ukuba uwukhuphe kakhulu nge impumlo, ngoko unga zama ukwenza ngomlomo. Kweli nqanaba, ungenza ucinge into efunekayo ukuze kucinywa ikhandlela, nto leyo imi kumgama manzi. Emva koko kufuneka uzame ukukhupha nge empumlweni kwakhona. Kuyenzeka ukuba uzive ucutheko le peritoneum kule ngongoma.
• Beginners kufuneka kuqala benze yonke ngokucothayo ngenyameko, ukulawula yonke inyathelo kwaye uzame kangangoko kunokwenzeka ukuze igqibelele buciko. Ngoko ke kusenokwenzeka ukuba lo mkhuba 40-60 Ukuphefumla.

Hatha Yoga kufuna ingqalelo ekwenzeni izenzo pranayama, kodwa imizamo kuyavuza ngokuhamba kwexesha. Isiphumo inkqubo zokwenza nyulu e Kapalabhati nempembelelo entle kwimpilo, ngcono impilo, inkangeleko kunye nomgangatho lempilo.