Pranayamas 7 Bakeng sa Letlalo le khanyang

Mabitso A Makaletseng A Bana

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Kaofela ha rona re lelekisa letlalo le khanyang. Ponahalo e se nang sekoli, e bonesitsoeng kahare e utloahala e hlolla empa lipakeng tsa mobu le tšilafalo eo letlalo la rona le pepeselitsoeng ho eona, ho hlobaela bosiu, mahlaseli a letsatsi a hlabang, lijo tse se nang phepo le bophelo ba sechaba bo hlokang ho noa joala le ho tsuba ho netefatsoa, ​​khanya ea tlhaho ea letlalo la rona e ea ho leleka. Ho fumana khanya ea 'nete eseng e le' ngoe e qhekelletsoeng ke boiphihlelo bo makatsang ke mosebetsi o kenang kahare. Mme yoga, haholo-holo Pranayama e netefalitsoe hore e na le litlamorao tse ntle letlalong. Hammoho le li-asanas tsohle, boikoetliso ba ho hema, Pranayama e bohlokoa ho fumana letlalo le khanyang.

Pranayama ke eng?

Pranayama ke karolo ea Yoga e shebaneng le ho hema le sistimi ea ho hema. Ho tloha khale, Yogis o sebelisitse tloaelo ea Pranayama ho fumana bophelo bo botle le ho khutsisa likelello tsa bona. Empa, e thusa haholo ho ntlafatsa ponahalo ea letlalo la hau.

Pranayama ke tloaelo ea yogic ea ho hokahanya phefumoloho ea hau le asanas ea hau. E kenyelletsa taolo ea phefumoloho ho laola phallo ea mahala ea matla a bophelo kapa prana ka 'mele oa hau. E shebana le sistimi ea hau ea ho hema, e ntlafatsa phallo ea mali mme e hloekisa mali ho ntlafatsa bophelo bo botle ba letlalo le ho u fa letlalo le khanyang.

Pranayama Bakeng sa Letlalo le khanyang

Kapalabhati

Mokoloto oa Setšoantšo: YOGATAKET

Kapalabhati ke shat kriya e tlosa chefo 'meleng oa hau. Lentsoe Kapalabhati le entsoe ka mantsoe a mabeli- 'Kapala' le bolela phatla 'me' Bhati 'le bolela ho khanya. E kenyelletsa mokhoa oa ho hema oa ho hema le ho hema ka mafolofolo. Tloaelo ena ea yogic e matlafatsa matšoafo a hau, e tlosa li-blockages, e ntlafatsa tsamaiso ea mali le ho tlosa chefo 'meleng oa hau. Tloaelo e tloaelehileng ea Kapalabhati e thusa ho hlakola letlalo le ho eketsa khanya ea tlhaho ho lona.

Mokhoa oa ho etsa Kapalabhati

• Lula u otlolohile 'me maoto a hao a tšetse' me matsoho a hao a phomotse ka mangole.

• Qalong, phefumoloha ka ho hema ka nko le ho tsoa ka molomo. Sena se thusa ho hloekisa le ho qala sistimi ea hau.

• Inhale 'me u utloe mpa ea hao e tlala. Tlatsa hoo e ka bang ¾th ea mpa ea hau ka moea.

• Exhale ka matla moea o mong le o mong ka nko ea hau, o hula mokhubu oa hau holimo.

• Khutsa hape hema 'me u lumelle mpa hore e tlale.

• Pheta ts'ebetso ena makhetlo a 10 'me u phefumolohe ka mokhoa o tloaelehileng.

• Pheta potoloho ena makhetlo a 10.

Ke mang ea lokelang ho ithiba ho etsa Kapalabhati

Haeba u na le maemo a latelang, u tlameha ho ithiba ho etsa Kapalabhati.

• Boimana

• Maloetse a pelo

• Litaba tsa bokhachane

• Reflux ea acid

• Maloetse a mpeng

• Khatello ea mali e phahameng

Bhastrika

Mokoloto oa Setšoantšo: Amar Ujala

Bhastrika Pranayama e tsejoa hape e le phefumoloho ea yogic ea mollo. E hatella mahlakoreng a hau mme e thusa ho sutumetsa moea o koaletsoeng matšoafong a hau. Bhastrika e thusa ho matlafatsa 'mele oa hau le ho khutsisa likelello tsa hau. Ke mokhoa o matla oa ho phefumoloha oo ho thoeng o matlafatsa matla a bophelo. E boetse e eketsa boemo ba oksijene maling a hao 'me kahoo e eketsa khanya letlalong la hao. Ho fapana le Kapalabhati, Bhastrika e kenyelletsa ho hema ka matla le pululo.

Ho bohlokoa hape ho tseba hore o lokela ho qala lenaneo la hau la Pranayama le Bhastrika mme o le latele le Kapalabhati.

Mokhoa oa ho etsa Bhastrika Pranayama

• Lula u otlolohile 'me u tšetse maoto.

• Hema moea o tebileng, tšoarella metsotsoana e 5 ebe u e lokolla.

• Hona joale hema ka matla 'me u tsoe ka matla ka nko.

• Etsa bonnete ba hore o phefumoloha kahare ea hau.

• Boloka mahetla a hao a otlolohile 'me sefuba, molala le hlooho li khutsitse ha u ntse u etsa Bhastrika.

• Pheta phefumoloho e matla bakeng sa metsotsoana e 30-45.

• Nka khefu ea metsotsoana e seng mekae ebe u pheta potoloho eo makhetlo a mang a mabeli.

Ke mang ea lokelang ho ithiba ho etsa Bhastrika

Haeba u na le maemo a latelang, ha ua lokela ho etsa Bhastrika.

• Boimana

• Hypertension

• Ho oa

• Bothata ba ho tšoha

• Taba ea Pelo

Mofuta oa pro: Ha Bhastrika e matlafatsa sistimi ea hau, ha ea lokela ho etsoa bosiu kapa ka mpeng. Hape, qoba ho etsa Bhastrika ha o ntse o tšoaroa ke migraine.

Anulom vilom

Anulom Vilom ke mokhoa oa ho hema oa yogic ho laola matla a Pranic kapa matla a bohlokoa a phallang 'meleng oa rona. Anulom Vilom eo hape e tsejoang ka hore ke phefumoloho e ngoe ea nko, e thusa ho hlasimolla kanale ea hau e kahare, ho tlosa lithibelo tsamaisong ea hau ea ho hema le ho ntlafatsa ho potoloha ha mali ka 'mele oa hau. Tsena tsohle li thusa ho tlosa chefo le li-radical tse sa lefelloeng 'meleng oa hau, ho tlisa khutso kelellong le khutso,' me li u siee ka letlalo le se nang sekoli le khanyang.

Mokhoa oa ho etsa Anulom Vilom

• Lula u otlolohile 'me u tšetse maoto.

• Etsa bonnete ba hore mokokotlo oa hao o otlolohile mme mahetla a hao a phutholohile.

• Phefumoloha ka matla, tšoarella metsotsoana e seng mekae 'me u lokolle.

• Hona joale, koala nko ea hao ea le letona ka monoana o motona oa le letona.

• Hulela ka bohale nko ho tsoa nko ea leqeleng phefumoloho e telele le e tebileng.

• Koala nko ea hao ea leqele u sebelisa lesale 'me u ntše moea hampe ho tloha nkong ea hao e ka letsohong le letona.

• Hona joale, hula moea ka bohale ho tsoa nkong e ka ho le letona, koala nko e nepahetseng 'me u ntše moea hampe ka nko ea hao ea leqele.

• Tsepamisa maikutlo ho phefumoloho ea hau le ho leka ho bapisa nako ea ho hema le ea ho ntša moea.

• Pheta ts'ebetso ena metsotso e 5.

Mofuta oa pro: Ka tloaelo e tloaelehileng ea Anulom Vilom, leka ho eketsa nako ea ho hema le ea ho hema. 'Me u phefumolohe hantle.

Nadi Shodan Pranayama

Mokoloto oa Setšoantšo: YOGA BOPHELONG BA LETSATSI

Nadi Shodan e na le mantsoe a mabeli- 'Nadi' e bolelang mocha o poteletseng oa matla le 'Shodan' e bolelang tlhoekiso. Ke mokhoa oa ho hema o thusang ho hloekisa matla a thibetsoeng le metjha ea ho hema 'meleng oa rona mme e netefatsa phallo ea mali e phetseng hantle. Ke mokhoa o bonolo oa ho phefumoloha o bulang metjha e ea hau mme o tlatsa phallo ea mali ea hau ka phepelo e ncha ea oksijene e tlosang chefo eohle 'meleng oa hau e bokelletsoeng ka lebaka la liteishene tse koetsoeng mme e o fa letlalo le letle le khanyang.

Hona hape ke mokhoa o mong oa ho hema joalo ka Aulom Vilom. Phapang e le 'ngoe feela ke ha Aulom Vilom a phefumoloha ka matla le ka matla, Nadi Shodan Pranayam e kenyelletsa ho hema ka bonolo le ka mokhoa o poteletseng.

Mokhoa oa ho etsa Nadi Shodan Pranayam

• Lula hantle 'me u phutholohe.

• Nka meea e fokolang 'me u shebane le ho hema ha hao.

• Phahamisa letsoho la hao le letona 'me u behe index le monoana o bohareng pakeng tsa lintši tsa hao.

• Joale, koala nko ea hao ea le letona ka monoana o motona oa letsoho la hao le letona.

• Nka moea o tebileng le o bonolo ka nko ea leqele.

• Koala nko ea leqele ka monwana oa lesale oa letsoho la hao le letona 'me u phefumolohe ka nko ea hao e letona.

• Nka moea o tebileng ka nko ea hao e letona, koala nko ea hao e letona 'me u ntše moea ka ho teba ka nko ea hao ea leqele

• Pheta ts'ebetso ena makhetlo a 20.

• Pheta potoloho makhetlo a 3.

Bhramari, Udgeeth le Pranav Pranayama

Mokoloto oa Setšoantšo: Sekolo sa Khotso ea Lefatše sa Khotso

Tsena ke mekhoa e meraro ea Pranayama eo re e behileng hammoho hobane e lokela ho etsoa ka tatellano. Bahrami Pranayama, eo hape a tsejoang e le Bee Breath Pranayama, e na le phello e khutsitseng kelellong. E thusa ho fana ka phomolo khatellong ea maikutlo, khatello ea maikutlo le khatello ea maikutlo. E latelang ea Ugeeth le Pranav Pranayam e matlafatsa phello ea eona (Bhramari Pranayama) mme e tsosa sistimi ea hau ea methapo ho khutsisa likelello tsa hau le ho eketsa khanya sefahlehong sa hau. Motsoako oa li-Pranayama tsena tse tharo o tsejoa e le ho tlisa khotso ho uena.

Mokhoa oa ho etsa Bhramari, Udgeeth le Pranav Pranayama

• Lula u otlolohile u khumame ka mangole 'me u phutholohe.

• Koala litsebe tsa hau ka menoana e metona ea matsoho.

• Beha menoana ea li-index ka holimo phatleng ea hao le menoana e meng e meraro ka holim'a mahlo a hau. Boloka molomo oa hau o koetsoe.

• Phefumoloha ka matla 'me u bine molumo o molelele oa' Aum 'linkong tsa hao ha u ntse u ntša moea. Ho bina Aum ho tsoa linkong tsa hau ho tla etsa molumo o kang oa buzz oa notši mme ka hona lebitso.

• Ha u ea Udgeeth Pranayama, beha matsoho mangole 'me u otlolle boemo ba hau.

• Phefumoloha ka matla 'me u lokolle.

• Tsepamisa kelello ea hau lipakeng tsa lintši ebe u phefumoloha haholo.

• Exhale ka pina ea Aum.

• Pheta ts'ebetso ena ea Bhramari le Udgeeth Pranayam makhetlo a 5.

• Joale re fetela Pranav Pranayama.

• Ho boloka matsoho a hau a khumame, tsepamisa maikutlo bohareng ba lintši tsa hau mme o shebe khutso e felletseng.

• Hopola ho phefumoloha ha hao 'me u heme ka mokhoa o tebileng le o bonolo bakeng sa boiphihlelo bo matlafatsang.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang