Anuloma-Viloma. Numfashi yi (reviews)

Bisa ga koyarwar India guru Swami Sivananda, akwai biyar a cikin yankunan da yoga yi: numfashi, motsa jiki, abinci, shakatawa da kuma kai ci gaban.

Lura da cewa numfashin ne da fari. Duk wani yoga aji ga sabon shiga ya gabatar da dalibai tare da wani musamman numfashi m. Yana da wani haske ciko daga kasa zuwa top a sakamakon zurfin breaths ta hanci. Idanu rufe, numfashi a ko'ina da kuma cikakken.

Anuloma-Viloma - numfashi yi, da real energizer, wanda yadda ya kamata sauqaqa danniya da kuma tashin hankali. A cikin gargajiya ji, wannan dabi'a tana yafi da za'ayi domin shakatawa da kuma inganta shafi tunanin mutum da yi, kazalika da ta shirya duk da jiki ga zuzzurfan tunani. Abũbuwan amfãni daga fasaha da kuma na da sauki janyo hankalin ba kawai waɗanda ake tsanani tsunduma a yoga, amma kuma wadanda suke da nisa sosai daga gare shi.

Anuloma-Viloma: Yin numfashi darussan

Manufar motsa jiki - numfashin iko, wanda za a iya yi a kowace rana. Anulov-Vilomu ko "m ƙofar hanci numfashi," an fi yi kafin zaune tunani ko asana yi. Dalilin numfashi darussa shine ta da makamashi tashoshi da cewa gudu ta hanyar jiki a matsayin na'urar wayoyi. A gefen dama na kwakwalwa iko da gefen hagu na jiki, da kuma mataimakin versa.

By ta sosai halitta a cikin mu ana mamaye ko dai daya gefen, ko da sauran. da dama kwakwalwa (shi yana da wani m, sana'a) ko hagu kwakwalwa (mutane kaifin baki da ilimin lissafi skills). Anuloma-Viloma ne Ya tsarkake zuciya da kuma ta hagu da kuma dama da makamashi tashoshi ne sabõda haka sunã daidaita.

Yadda za a fara yi

Anuloma-Viloma (pranayama) ya kamata a aikata da kullum, zai fi dacewa da safe kafin rana ta fito. Kamar yadda yogic numfashi ne mafi kyau yi kafin tunani ko yin asanas.

horo

Yana da lokacin da za a fara da al'adar yogic numfashi. Zauna a Padmasana, Sukhasanu ko wani m Sitting matsayin (amma zai fi dacewa da kafafu ketare a idãnun sãwu biyu). Halatta a yi amfani da tunani matashi. Lokacin da kafa kashin baya, da kuma kafadu annashuwa, za ka iya fara da al'adar yogic numfashi, rufe idonsa, shan mai zurfi numfashi a hanyar da hanci.

Mun fara a kan hagu

Bi da dabara Vishnu mudra: kadan yatsa, zobe yatsa da kuma babban yatsan hannun dama rike da miƙa matsayi, yayin da index da kuma tsakiyar yatsa lankwasa. A hannun hagu ya zama a wannan lokacin hutu a gwiwa. Dauki 3 zurfin breaths kafin. A cikin uku exhale, kawo hannuwanku zuwa ga fuska, rufe da dama ƙofar hanci da yatsa, da kuma yayin da numfashi ta hanyar hagu ƙofar hanci. Lokaci ya yi inhalation - hudu seconds.

rike da numfashin

Rufe biyu kafafen hancinsa da yatsa a dama, da kuma index da kuma tsakiyar yatsunsu a kan hagu. Kasance da wani uniform, m matsa lamba a kan kafafen hancinsa. Kafadu ya kamata a annashuwa. Riƙe wayarka numfashin for 16 asusun.

exhale dama

Debewa da yatsa daga dama ƙofar hanci, exhale sannu a hankali - to asusun 8 huhu ya zama gaba daya babu komai.

Yanzu numfashi dama

Similar hannu wuri, tare da m matsa lamba a kan hagu ƙofar hanci da index da kuma tsakiyar yatsunsu. Numfashi a gare hudu takardar kudi, ciko your huhu da iska.

rike da numfashin

Maimaita wannan numfashin-riƙe, which've yi kafin. By misalin, mu ci gaba zuwa mataki na gaba.

A hankali kara da 4, amma wannan ya kamata a yi sannu a hankali, sauraron da majiyai na jikinka da ta yiwuwa. A zagaye ƙare lokacin da exhalation daga gefen hagu (daya wanda ya fara yoga numfashi m). Dole ne ku yi jihãdi ga takwas akai-akai. A lokacin hanya na su lissafi za a iya gudanar amfani da beads a hannun hagu ko ta amfani da yatsunsu kansu.

Amfanin numfashi yi

Yoga ba kawai sane da amfanin wannan fasahar kamar yadda Anuloma-Viloma. A sakamako da ake samu da kuma masana kimiyya, kamar yadda binciken ya gano cewa, wannan yi numfashi gamsarwa rinjayar da kwakwalwa. A binciken ya nuna cewa idan hagu ƙofar hanci numfashi kasa da wuya, gefen dama na kwakwalwa ne marinjãya. Kuma lalle ne, haƙĩƙa, daya kungiyar da batutuwa da aka gano aiki dangantaka da m aiki. By misalin, idan a dama ƙofar hanci ya kasa cikas ga cikakken shigarwa, gefen hagu na kwakwalwa ne marinjãya. Wannan lokaci, da batutuwa mallaki kyau kwarai fi'ili basira. A gefen dama na kwakwalwa iko da m aiki, yayin da gefen hagu iko da ma'ana fi'ili aiki. Daya gefen iya zama a "rashin himma" jiha, da kuma numfashi ayyuka - a tabbatar hanyar ta Tarurrukan.

1) Tare da na yau da kullum yi tsaftace ba kawai kwakwalwa, amma kuma da daban-daban tashoshi a cikin jiki, kazalika da kiwon lafiya da kuma karfin ƙaruwa.

2) Anuloma-Viloma sauqaqa colds, rheumatism, gout, cututtuka na haihuwa gabobin.

3) jini da kuma ciwon sukari za a iya gaba daya warke daga aikatawa wannan pranayama, da kuma manta game da cututtuka na musculoskeletal tsarin, amosanin gabbai, flatulence, kuma varicose veins, acidity da kuma sinusitis.

4) Zamantakewa zama tabbatacce, bace tashin hankali, fushi, juyayi da kuma mantuwa, cutar hawan jini, migraine. maye gurbin su m barci zo.

5) A maida hankali, hakuri, kafiya, da ikon wa m fuskanci ma tambaya ga amfanin Anuloma-Bel.

6) Yawan da shigowa oxygen a cikin kwayoyin.

7) Wannan dabara sauqaqa danniya, ido zafi da zafi a cikin kunnuwa. Yana inganta jini wurare dabam dabam.

8) bi migraine kuma taimaka rabu da blockages a jijiyoyi.

9) Yana inganta metabolism, wanda shi ne wani muhimmin factor ga asarar karin kilo.

10) Shin tasiri a kan hanji aiki, sauqaqa maƙarƙashiya.

bayanin kula

Lura da wadannan abubuwa su na yin cikin dabara Anuloma-Viloma:

- The metronome za a iya amfani da a matsayin tunani a lokacin da kirga lokacin.

- Idan ba za ka iya zama a Padmasana ko Sukhasanu, kada ka damu. Dauki wani dadi Sitting matsayin (baya ya zama mike).

- Na farko watanni shida na yi Anuloma-Bel - lokaci zuwa "kaifafa" fasaha.

- inhalation ko fitarwa ya kamata a hannu daya kawai ƙofar hanci, yayin da sauran dole ne a kiyaye tam rufaffiyar.

- Lokacin da ka sha taba da ciki ya kara a cikin girma, don haka ba za ka iya iri your ciki ma.

- expiratory lokaci ya zama fiye da sau biyu fiye da inspiratory lokaci.

- The yatsunsu kamata ba zama da wuya a matsi kafafen hancinsa.

- Koyaushe tuna cewa bata lokaci a numfashi ko shortness na numfashi bayan numfashi halaye ba su da sama iya aiki, wanda shi ne a ke so.

Anuloma-Viloma: reviews da kuma hujjojin kimiyya

Medicine kawai kwanan nan gano muhimmancin numfashi darussan - cewa an gano dubban shekaru da suka wuce ta yogis. Modern masana kimiyya sun gano cewa, wani mutum ba ya numfashi daidai da biyu kafafen hancinsa, wato, a wani lokaci daya ƙofar hanci aiki mafi alhẽri daga da wasu. Duk da haka, ya kamata a lura da cewa wadannan karatu da aka gudanar a marasa lafiya da suke da wasu kiwon lafiya matsalolin da aka gano. Batutuwa sun a cikin kayyade lokaci zuwa cika su numfashi ayyuka. Bayan binciken da aka gano cewa, su martani nuna m ci gaba da kuma inganta kiwon lafiya bayan aikatawa Anuloma-Bel.

Amma zamani magani ne har yanzu da nisa sosai daga zamanin d yogis wanda har yanzu sa'an nan ya yi ĩmãni da cewa da yawa cututtuka suna hade da illa numfashi sake zagayowar (tsayi da yawa wani mutum numfasawa ta hanyar daya ƙofar hanci). Don hana da kuma gyara wannan yanayin aka bayyana a sama, sun ɓullo da wata dabara da cewa ya mayar da halitta numfashi tsari.