Kapalabhati: m dabara da kuma sakamako. Karsh a yoga

Our huhu kowace rana suna fuskantar wani tsanani kalubale. Mun numfashi ba kawai oxygen, amma kuma daban-daban noxious abubuwa (carbon dioxide, kura). Darasi Kapalabhati kuranye da na huhu tsarin, stimulates zuciya da jijiyoyin jini aiki, sautunan jiki da kuma kuranye da hankali. Yana aiki a kan wani musamman hanya na yoga. Akwai m numfashi - sha taba, exhale - da kuma zafin ƙanƙancewa na ciki tsokoki.

Mene ne Kapalabhati?

M wakiltar tsarkakewa numfashi. The bayãnin hukuncin fasalin wannan aiki yana da aiki da kuma m kaifi exhalation numfashi, alhãli kuwa a al'ada numfashi, a akasin haka, ko da yaushe sha taba more tsauri. Hatha yoga hada yawa dabaru pranayama tare da shafe tsawon exhalation. A bambanci, a duk Kapalabhati iska watsi ne kaifi da kuma tsanani da breaths kwantar da hankula da kuma kwari.

Iko breaths amfani da nan don kara ƙara da iska inhaled. A sakamakon haka, duk da kyallen takarda da kuma gabobin jiki sami mafi oxygen fiye da a lokacin al'ada numfashi.

Tsawo zama Kapalabhati tsarkake ba kawai huhu, amma kuma duk da kyallen takarda a jikin ba dole ba gamsai, gubobi da kuma cutarwa gas.

Hatha Yoga gano shida na asali tsabtace ayyuka. Kapalabhati nufin da na karshe. A cewar tsoho kafofin, shi ne ake kira bhalabhati.

Bisa ga "Gheranda Samhita" a Kapalabhati hada da uku dabaru: vatkrama, vyutkrama da shitkrama. A farko - ya fi na kowa, na biyu da na uku suna da wuya amfani saboda da yanayin da suka yi.

Game da vyutkrama dabaru da kuma shitkrama a Kapalabhati

M vyutkrama da shitkrama kwakwalwa a tsaye matsayi na jiki. Vyutkrama fassara a matsayin "kau tsarin." By da aiwatar shi ne kama da Jala Neti. Kafin yi bukatar shirya wani akwati na dumi ruwa, a cikin abin da gishiri da aka kara.

Kana bukatar ka tanƙwara kan da diba dabino daga shirye ganga kadan gishiri da ruwa. Jawo shi cikin hanci Tsarki. The ruwa dole gudãna daga ƙarƙashinsu, ta bakin, inda shi tofa fita. Kamar wancan ne yin dama hanyoyin.

Lokacin da yin wannan dabara da ka bukatar ka shakata da kuma yantar da kai daga mummunan tunani. Idan a lokacin yi akwai azãba mai majiyai, saboda haka, kara kadan ko da yawa gishiri.

Shitkrama Kapalabhati a yi ya shafi uku da kuma daura da art vyutkrame kisa.

Darasi aka yi a tsaye, amma domin su sa shi, kana bukatar wani kwano na ruwa dumi tare da gishiri. Ruwa da gishiri riba a cikin bakin da tura up cikin hanci kogo. Daga inda ta gudana da kanta.

A nan, kamar yadda a baya yi, da ake bukata cikakken shakatawa. Bayan kammala zaman da sauran ruwa da aka cire daga hanci ko yin farko dabara Kapalabhati - vatkrama.

Pranayama a Yoga sauqaqa sinus sinus na dole ba gamsai taimakawa wajen hana tsufa tsari, rejuvenates da hūta fuska tsokoki da kuma juyayi tsarin, bai duba annuri da clearings, clears hankali, na taimaka don kunna Ajna chakra.

m vatkrama

Da dabara na Kapalabhati vatkrama gaba. Kafin yi, ya riƙi wani wuri dadi tare da mayar da madaidaiciya. Haƙarƙari keji ya kamata a mike, kuma ciki annashuwa. Yatsunsu hannayensa biyu za a iya folded a cikin wani mai hikima "Chin" ko "Gyan".

Bayan tallafi na da ake bukata matsayin ake samar tsanani da kuma m exhale ta cikin kafafen hancinsa. Numfashin ne maras wata-wata da kuma ciki a lokacin shakatawa. Fara yin motsa jiki a wani kudi na daya numfashi, numfashi a karo na biyu. More gogaggen practitioners yi biyu breaths da na biyu.

Gargajiya yi ya hada da uku sets na 20-50 hawan keke, yana daukan lokaci domin game da minti biyar da karya.

Idan dabara ake ƙware isasshe, za ka iya ƙara yawan breaths a cikin m, ko yin amfani da numfashin gudanar.

Sabon shiga jinkiri bada shawara yin yadda ka exhale, kamar yadda a cikin wannan hali, da aiwatar da tsarkakewa zai zama mafi aiki. Gogaggen yogis rike su numfashin zuwa numfashi. Jikinsu yana tsarkake.

Lokacin da rike da numfashin kamar yadda ka exhale practitioners sa uku bandhas (kwa'di). Kamar yadda mai mulkin, shi jalandhara bandha, uddiyana bandha da mula bandha. Tsabta "kwa'di" daga kasa zuwa sama. Da farko, alfadari, sa'an nan Uddiyana da kuma karshen jalandhara cire. Idan bata lokaci aka samar a kan inhalation, biyu bandhas aka yi amfani: alfadarin da jalandhara.
Exhalation ne Mai ƙarfi, cike da takaice. Numfashin tsawo da kuma m. A ƙarshen expiratory na ciki tsokoki clamped, da kuma iska ne sauri jefa fitar ta hanci. A lokacin da fasahar kamata aiki kawai gaban na ciki tsokoki. Numfashin ke nan da nan don exhalation. A wannan lokaci, da ciki hūta da dama.

Runtime kurakurai

Yoga (Kapalabhati) na bukatar wasu fasaha. Saboda haka, a farko, da yawa yin wasu kura-kuran da. Yawancin lokaci, shi:

• Jeri na numfashi da kuma a cikin tsawon lokaci. Numfashin ya zama fiye da exhalation, wani na uku.
• Wuce kima tashin hankali na ciki tsokoki.
• M magudi a sternum yankin.
• Movement of kafadu a lokacin motsa jiki.
• ciki a kan Ronaldo.
• kashin baya lankwashewa.
• Extraneous motsi.

Da dabara ya shafi yin Kapalabhati matsakaicin jiki shakatawa. All dole ba tunani daga kanka suna tsabtace.

contraindications

Kapalabhati yi ba za a iya yi ga mutane da broncho-na huhu cututtuka, kazalika da mutane da zuciya da jijiyoyin jini cututtuka da kuma hawan jini. Haramta kayan aiki ga mutanen da suke da huhu cututtuka, mutane tare da mai illa aiki na diaphragm da kuma gabobin dab da shi.

Kariya aiki yi hernia a ciki.

rigakafi

A lokacin da kisan Kapalabhati ya kamata a hankali saka idanu da jihar na kiwon lafiya. Wuce kima himma a dauke da fitar da art iya juya dizziness kuma Ya ƙãra intracranial matsa lamba.

M yi tsokana Hyperactivity na pineal gland shine yake, kazalika da hana aikin haihuwa gabobin a maza da mata.

Kapalabhati: manufar da sakamako na far

Pranayama yin aiki wanke huhu, wanda shi ne mai kyau rigakafin tarin fuka.

Ya taimaka wajen cire carbon daga jiki ko ma rage adadin. Rapid asarar carbon dioxide stimulates salon salula aiki. Very taimako mutane, manyan a sedentary salon, gudanar da aiki Kapalabhati.

Amfanin fasahar gani a ruri na venous wurare dabam dabam, watau. Don. Kara yawan shigowa jijiya jini zuwa zuciya. Constant darussan sa huhu more iko diaphragm. A sakamakon haka, a duk tsokoki na jikin mutum da sauri da kuma a mafi oxygen ratsa. Wannan taimaka ba kawai jin kyau, amma kuma kama mai girma. Minute samun iska a cikin wannan yi stabilizes jini wurare dabam dabam, ta kawar da rayuwa kayayyakin. A lokacin motsa jiki da karancin adadin makamashi ciyar.

Kapalabhati taimaka kiyaye pelvic tsoka sautin, tasowa da tsokoki a cikin wannan yanki, ta kawar da wuce haddi m folds, yin fata more na roba, santsi.

numfashi Kapalabhati massages kayan ciki. Yana inganta aiki na narkewa kamar fili, hanji suna da ayyuka na endocrine gland. Farawa kawar da gas na faruwa a cikin hanji da kuma maƙarƙashiya.

Yin kyau sakamako a kan m tsarin, sautunan shi, musamman da autonomic yankin.

Pranayama kayan ba cheerfulness, kada ɗanɗanonta ya gushe tunani, activates da pineal gland shine yake da pineal gland shine yake, na wanke hanci Tsarki. Constant bada mayar barci, yana taimaka jimre da rashin barci, da yin safe tada mafi m, tasowa clairvoyance.

Farfadowa daga cikin pineal gland shine yake inganta samar da wani da ya fi girma adadin melanin. Shi ne ke da alhakin aiki da passivity na jikin mutum, slows da tsufa tsari, sauqaqa danniya da kuma hana ci gaban da na ƙari, shi ne mai iko antioxidant.

Yadda za a daidaita da kaya

Darasi Kapalabhati shaida, daya muhimmanci - shi ne yawan maimaitawar na inhalation da exhalation. Tare da karuwa a numfasawa minti girma kamata ba dauki lokaci kuma tãyar da kaya a jiki kamata a hankali.

A cikin makon farko na makaranta yi uku sets, kowanne daga abin kunshi goma breaths. Bayan kowane m yin hutu na 30 seconds da numfashi kullum.

Mako-mako kara goma breaths da breaths. Numfashi minti girma kamata kusanci 120 hawan keke da minti. Wannan adadi da aka dauke su matakin na matsayin. Karsh a yoga qara sau shida na bai fasaha.

Idan ka motsa jiki, ba numfashi, sa'an nan jalandhara bandha ba a yi, da kuma mula-bandha an samu ne kwatsam ba tare da wasu} o} arin. Wannan yana nufin cewa dabara aka yi daidai, a wani daban-daban halin da ake ciki alfadari bandha yi.

Mayar da hankali

Karsh a yoga ne haƙĩƙa muhimmanci, amma ba a lokacin motsa jiki manta game da maida hankali.

A mataki na farko duk da hankali ya kamata a directed zuwa daidai yi na motsa jiki, musamman da ƙarfin exhalation, inhalation, da kuma evenness na numfashi kudi.

Wajibi ne a lura da halin da ake ciki na jiki. Haƙarƙari keji ya kamata a mike, ya mayar da madaidaiciya da kuma fuskarsa annashuwa.

Bayan Mastering da al'adar hankali ya kamata matsawa zuwa cibiya. A wannan bangare akwai m tsoka ƙanƙancewa a lokacin exhalation. A lokacin hutu a tsakanin sets bukatar sauraron a hankali zuwa ga majiyai a cikin jiki.

m shawara

Proper numfashi a yoga - ba mai sauki abu, don haka akwai da yawa tambayoyi a lokacin na yau da kullum azuzuwan. Practical tips kayyade a kasa zai taimake ka ka Master da dabara na yin more sosai. Saboda haka:

• Tafiyar Kapalabhati kasance a cikin wani wuri inda kashin baya da kuma shugaban madaidaiciya. A wannan lokaci, ba mu bukatar da za a shagaltar da asanas, da kuma duk hankali ya kamata a mayar da hankali a kan numfashi.
• A lokacin da bada kai da a tsaye matsayi. Daidaita kafadu da kirji bude. Breaths sabanin exhalations ne bai cika ba. Tare da aiki ƙanƙancewa na diaphragm cikin huhu a lokacin inhalation dauka mafi iska.
• A dabara ake yi a kan komai a ciki, kuma a cikin cikakken shiru. Ya kamata ka ba gudanar da aiki da darussan kan tafi ko a yi na wani kasuwanci. In ba haka ba, da na ciki tsokoki ba sama da zama dole shakatawa.
• A lokacin yi aiki kawai da gaba na ciki tsokoki, da duk sauran sassa na jiki na ya kamata a annashuwa matsayi. Kada ka sanya wani ba dole ba ƙungiyoyi, kamar yadda suka rage tasiri na Kapalabhati.
• Shakan kawai annashuwa a lokacin da diaphragm da kuma na ciki tsokoki, yayin da a lokacin exhalation ƙagauta ciki yankin.
• A lokacin kisa pranayama kamata kara shigar azzakari cikin farji daga cikin hanci cavities ga wani ya fi girma adadin iska a kuma fitar.
• Harshe a lokacin motsa jiki da aka guga man da sama, da kuma ta lebe da kuma hakora ake tãra ba tare da tashin hankali.
• Ya kamata tambaya uddiyana bandha (ciki karyata) don inganta motsi na diaphragm. A yi Kapalabhati diaphragm ya kamata a annashuwa. Ciki ya kamata shakata da sauri bayan kowane exhalation. Yin uddiyana bandha taimako don Master wannan batu.
• Mula bandha ya kamata a yi spontaneously, idan ba su, ba ka bukatar ka yi da asana ne m.
• A lokacin da kisan Kapalabhati a hannunka ya zama mai zanen aljihu, kamar yadda tsanani numfashi kawar da gamsai daga kafafen hancinsa.
• Yawan breaths a daya m za a iya kawo har zuwa ɗari biyu ga wata.
• Kapalabhati rika yi kafin a yi neti, yin zuzzurfan tunani, da kuma maida hankali kafin. Wannan aiki ne da amfani ga yin da asanas da kuma bayan su.
• Da ya faru na dizziness a aji magana game da wuce kima tsanani da su yi. A wannan halin da ake ciki shi wajibi ne ya katse da motsa jiki da kuma shakata 'yan mintoci.
• Ya kamata ya zama maras wata-wata numfashi da kuma exhale haka ne don kauce wa duk wani jin kasawa da oxygen, da nufin su numfashi mafi tsanani.
• A lokacin exhalation Kapalabhati diaphragm matsawa tayi akwai wani decompression. Yana auku tausa kwakwalwa, da kuma numfashi tsari ne ƙãra 3-7 sau. Wannan damar da fitarwa na haske mafi girma adadin carbon da sauran cutarwa gas ne ba kasa da saba wa wani ikon numfashi.
• Run Kapalabhati dabara ne ba haka sauki. A karo na farko iya jin rashin jin daɗi a cikin nau'i na dizziness, wanda yake magana na jiki tare da oxygen oversaturation. Idan kana da cututtuka ya kamata a daina data, to kwantar da hankali da kuma dauki wani numfashi. Motsa jiki ya kamata a sake maido da a mafi m da kuma jinkirin kari.
• Idan a farko shi zai zama da wuya a exhale sharply ta hanci, sa'an nan za ka iya kokarin gudanar da ta hanyar da bakinka. A wannan lokaci, za ka iya tunanin abin yana daukan su bice kyandir, wanda aka located a nesa na mita. Sa'an nan kuma ka bukatar ka yi kokarin exhaling ta hanci sake. Yana yiwuwa a ji da ƙanƙancewa na peritoneum a wannan lokaci.
• Sabon shiga dole ne da farko yi duk abin da hankali, don sarrafa kowane mataki da kuma kokarin kamar yadda zai yiwu Ya cika da dabara. To, shi ne zai yiwu a kawo yi wa 40-60 breaths.

Hatha Yoga na bukatar hankali a cikin wasan kwaikwayon na pranayama ayyuka, amma da kokarin biya kashe a kan lokaci. A sakamakon aiwatar da tsarkakewa a Kapalabhati tabbatacce tasiri a kan kiwon lafiya, da inganta kiwon lafiya, bayyanar da] aukacin halin rayuwar.