Izibonelelo ezi-7 eziXhaswa yiNzululwazi yePranayama

Umxholo

• Yintoni kanye kanye ipranayama?
• Zithini izibonelelo ngokwenzululwazi?
• 1. Nciphisa uxinzelelo
• 2. Ukuphucula umgangatho wokulala
• 3.Yandisa ukuqonda
• 4. Yehlisa uxinzelelo lwegazi
• 5. Ukuphucula ukusebenza kwemiphunga
• 6. Ukuphucula ukusebenza kwengqondo
• 7. Kunciphisa iminqweno yecuba
• Umgca wezantsi

I-Pranayama yindlela yokulawula ukuphefumla. Yeyona nto iphambili yeyoga, umthambo wokuphila emzimbeni nasengqondweni. KwiSanskrit, "prana" kuthetha amandla obomi kwaye "yama" kuthetha ulawulo.

Ukuziqhelanisa nepranayama kubandakanya ukuphefumla umthambo kunye neepateni. Ufaka ngaphakathi, uphefumle, kwaye ubambe umphefumlo wakho ngokulandelelana okuthile.

Kwiyoga, ipranayama isetyenziswa nezinye iindlela ezinje ngokuma komzimba (asanas) kunye nokucamngca (dhyana). Ngokudibeneyo, ezi zinto zinoxanduva lokufumana izibonelelo ezininzi zeyoga.

Kodwa ipranayama inezibonelelo zayo. Ezi zibonelelo zibangelwa ziziphumo zonyango lokuzivocavoca nokuphefumla.

Yintoni kanye kanye ipranayama?

I-Pranayama yindlela yakudala yokulawula umphefumlo wakho. Ulawula ixesha, ubude bexesha, kunye nokuphindaphindwa komoya ngamnye kunye nokubamba.

Injongo yepranayama kukudibanisa umzimba nengqondo yakho. Ikwabonelela ngomzimba wakho ngeoksijini ngelixa ususa ityhefu. Oku kwenzelwa ukubonelela ngeenzuzo zomzimba.

I-Pranayama ibandakanya iindlela ezahlukeneyo zokuphefumla. Imizekelo ibandakanya:

• enye indlela yokuphefumla (nadishodhana)
• umphefumlo owoyisayo (ujjayi)
• umfazi wobusi obumnandi uphefumla (bhramari)
• Ukuphefumla (bastrika)

Le mithambo yokuphefumla inokwenziwa ngeendlela ezininzi. Umzekelo, ungazenza ngelixa usenza i-yoga poses. Ungaziqhelanisa nazo ngelixa ucamngca okanye uwedwa.

Zithini izibonelelo ngokwenzululwazi?

Izibonelelo zepranayama ziphandwe ngokubanzi.

Ngokwezifundo zesayensi, ipranayama inokunceda impilo yakho ngeendlela ezahlukeneyo. Makhe sijonge ezisixhenxe kwezi zibonelelo ngokweenkcukacha.

1. Nciphisa uxinzelelo

Kwi, ipranayama inciphise amanqanaba oxinzelelo abonakalayo kubantu abadala abasempilweni. Abaphandi bacingela ukuba ipranayama ithoba inkqubo ye-neva, ephucula impendulo yakho yoxinzelelo.

Omnye ufumene izibonelelo ezifanayo. Abantu abenza i-pranayama bafumana uxinzelelo oluncinci ngaphambi kokwenza uvavanyo.

Ababhali bophando banxibelelanisa le mpembelelo kukunyuka kweoksijini ngexesha lepranayama. Ioksijini amandla kwizitho zakho ezibalulekileyo, kubandakanya nengqondo kunye neethambo.

2. Ukuphucula umgangatho wokulala

Iziphumo zokunciphisa uxinzelelo lwepranayama zinokukunceda ulale.

Ku, ubuchule obubizwa ngokuba yi-Bhramari pranayama baboniswa ukunciphisa ukuphefumla kunye nokubetha kwentliziyo xa kusenziwa imizuzu emi-5. Oku kunokunceda ukuzola umzimba wakho ukuze ulale.

Ngokutsho kovavanyo lwe-2019, ipranayama ikwaphucula umgangatho wokulala kubantu abane-apnea yokulala yokuthintela. Ukongeza, uphononongo lufumanise ukuba ukuziqhelanisa nepranayama kunciphise ukulala okanye ukulala emini, kuphakamisa izibonelelo zokuphumla okungcono.

3.Yandisa ukuqonda

Uninzi lwethu, ukuphefumla kuyazenzekela. Senza ngaphandle kokucingisisa konke konke.

Kodwa ngexesha lepranayama, kuya kufuneka uqaphele ukuphefumla kwakho kunye nendlela oziva ngayo. Uqhelisela ukugxila kumzuzu wangoku, endaweni yexesha elidlulileyo okanye elizayo. Oku kwaziwa ngokuba nengqondo.

Ku, abafundi abenza i-pranayama babonisa amanqanaba aphezulu okuqonda kunabo bangenalo. Abafundi abafanayo bakwabonisa amanqanaba angcono olawulo lweemvakalelo. Oku kwakudityaniswa nefuthe lokuthomalalisa ipranayama, exhasa ukukwazi kwakho ukukhumbula ngakumbi.

Abaphandi bakwakhankanye ukuba ipranayama inceda ekususeni ikhabhon diokside kwaye iphakamisa uxinzelelo lweoksijini, ebangela iiseli zobuchopho. Oku kunokuba negalelo kwingqondo ngokuphucula ukugxila kunye noxinzelelo.

4. Yehlisa uxinzelelo lwegazi

Uxinzelelo lwegazi oluphezulu, okanye uxinzelelo lwegazi, kuxa uxinzelelo lwegazi lwakho lufikelela kwinqanaba elingenampilo. Yonyusa umngcipheko weemeko ezithile ezinokubakho zezempilo ezinje ngesifo sentliziyo kunye nokubetha.

Uxinzelelo yeyona nto iphambili kuxinzelelo lwegazi. I-Pranayama inokunceda ukunciphisa lo mngcipheko ngokukhuthaza ukuphumla.

Ku, abathathi-nxaxheba abanesifo soxinzelelo lwegazi abafumana amachiza oxinzelelo lwegazi kwiiveki ze-6. Isiqingatha sabathathi-nxaxheba safumana uqeqesho lwepranayama kwiiveki ezi-6. Ukuphela kophononongo, iqela lokugqibela lafumana ukuncipha okukhulu koxinzelelo lwegazi.

Esi siphumo, ngokutsho kwababhali bokufunda, kunokwenzeka ngenxa yokuphefumla kwengqondo kwipranayama.

Xa ugxila ekuphefumlweni, inokukunceda ukuzola kwenkqubo yakho yemithambo-luvo. Oku kunokukunceda ukunciphisa impendulo yakho yoxinzelelo kunye nomngcipheko wexinzelelo lwegazi.

5. Ukuphucula ukusebenza kwemiphunga

Njengohlobo lokuphefumla, ukuphefumla okucothayo, okunyanzelekileyo kunokuqinisa imiphunga yakho.

Olunye uphononongo lwe-2019 luye lwafumanisa ukuba iiveki ezi-6 zokwenza ipranayama ngeyure enye ngosuku zinokuba nefuthe elibonakalayo ekusebenzeni kwemiphunga. Ukuziqhelanisa kuphucule iiparameter ezininzi zomsebenzi wemiphunga, ngokweziphumo zovavanyo lwemiphunga.

Ngokwababhali besifundo, ipranayama inokuba sisixhobo esomeleleyo sokuqinisa imiphunga kwiimeko ezininzi zemiphunga, kubandakanya:

• umbefu
• i-bronchitis eyaliwa
• zokufumana kwakhona inyumoniya kunye nesifo sephepha

6. Ukuphucula ukusebenza kwengqondo

Ukongeza ekuzuzeni imiphunga yakho, ipranayama inokuphakamisa nokusebenza kwengqondo yakho.

Kufunyenwe ukuba iiveki ezili-12 zokuhamba kancinci okanye ngokukhawuleza kwe-pranayama ephuculweyo umsebenzi olawulayo-obandakanya inkumbulo yakho yokusebenza, ubuchule bokuqonda kunye nezakhono zokuqiqa.

Uphononongo lufumanise ukuba ipranayama inesakhono sokuphucula inqanaba lokuqonda koxinzelelo kunye nexesha lokuphendula kwakho.

Ukongeza, uphononongo lufumanise ukuba iPranayama ekhawulezayo inxulunyaniswa nememori yokuva okungcono kunye nokusebenza kwemoto yoluvo.

Ngokwabaphandi, ezi zibonelelo zibangelwa kukunciphisa uxinzelelo lwepranayama. Ukunyuswa kokunyuka kweoksijini, okunika amandla iiseli zobuchopho, kunokwenzeka ukuba kudlale indima nayo.

7. Kunciphisa iminqweno yecuba

Kukho ubungqina bokuba ukuphefumla kweyoga, okanye ipranayama, kunokunciphisa iminqweno kubantu abazama ukuyeka ukutshaya.

Kuphononongo luka-2012, imizuzu nje eli-10 yokuphefumla iyoga ibangele ukuncitshiswa kwexesha elifutshane kwiminqweno yecuba.

Uphononongo lwamva nje lufumanise ukuba ukuphefumla okusekwe engqondweni kwe-yoga kunciphise iziphumo ezibi ezinxulumene nokuyeka ukutshaya.

Umgca wezantsi

IPranayama, okanye ulawulo lokuphefumla, lelona candelo liphambili leyoga. Ihlala isenziwa ngokuma kweyoga kunye nokucamngca.

Injongo yepranayama kukomeleza unxibelelwano phakathi komzimba nengqondo yakho.

Ngokophando, ipranayama inokukhuthaza ukuphumla kunye nengqondo. Kukwangqinwa ukuxhasa imiba emininzi yempilo yomzimba, kubandakanya ukusebenza kwemiphunga, uxinzelelo lwegazi kunye nokusebenza kwengqondo.

Ukuba awuzange wenze pranayama ngaphambili, unokufuna ukujoyina iklasi yeyoga okanye ufumane utitshala onokufundisa ubuchule obufanelekileyo bokuzivocavoca.