Anuloma-Viloma. Kupuma mchitidwe (ndemanga)

Malinga ndi ziphunzitso za Indian mphunzitsi swami Sivananda, pali zinthu zisanu mu mchitidwe anati yoga: kupuma thupi, zakudya, yosangalala ndi chitukuko kudzikonda.

Onani kuti mpweya ndi mu malo oyamba. Aliyense kalasi yoga kwa oyamba anayambitsanso ophunzira ake ndi njira yapadera kupuma. Ndi kuwala kudzaza pansi pamwamba chifukwa cha mpweya kwambiri mwa mphuno. Maso otsekedwa, kupuma wogawana ndi mtima wonse.

Anuloma-Viloma - kupuma kumapeto, ndi energizer lenileni, amene bwino relieves nkhawa ndi nkhawa. M'lingaliro mwambo, mwambo umenewu ndi makamaka ikuchitika yopuma ndi bwino ntchito ubongo, komanso amakonzekera thupi lonse yosinkhasinkha. Ubwino wa luso ndi kuphweka ake amakopeka osati okhawo omwe kwambiri chinkhoswe mu anati yoga, komanso anthu amene ali kutali kwambiri ndi izo.

Anuloma-Viloma: Kuchita kupuma kokoka

Cholinga zolimbitsa thupi - kulamulira mpweya, zomwe zikhoza kuchitika tsiku ndi tsiku. Anulov-Vilomu kapena "taphunzira mphuno kupuma," bwino isanayambe amene akhala kusinkhasinkha kapena asana ntchito. Cholinga cha Zochita kupuma ndi kuwalimbikitsa njira mphamvu imene idzadutsa thupi monga mawaya amagetsi. Kumanja ubongo akulamulira kumanzere ya thupi, ndi mosemphanitsa.

Mwa chibadwa zake mwa ife nthawi chogwidwa ndi mbali imodzi kapena zina; ubongo pomwe (iwo ali kulenga, katswiri) kapena ubongo kumanzere (anthu anzeru ndi masamu). Anuloma-Viloma ndi kuyeretsa maganizo ndi Zimachititsa lamanzere ndi lamanja njira mphamvu kotero kuti iwo ali oyenera.

Kodi kuyamba mchitidwe

Anuloma-Viloma (pranayama) ayenera kuchita tsiku ndi tsiku, makamaka m'mawa pamaso pa dzuwa limatuluka. Monga yogic kupuma bwino isanayambe kusinkhasinkha kapena kuchita asanas.

maphunziro

Ndi nthawi kuyamba mchitidwe kupuma yogic. Khalani Padmasana, Sukhasanu kapena iliyonse yabwino wakhala malo (makamaka ndi miyendo anawoloka pa akakolo). Chovomerezeka ntchito kusinkhasinkha khushoni. Pamene chilili msana, ndi mapewa alekerera, mungathe kuyamba mchitidwe kupuma yogic, kutseka maso ake ndi mokoka mpweya wambiri pa mphuno.

Timayamba kumanzere

Tsatirani njira Vishnu mudra: chala chaching'ono, chala ndi chala cha dzanja lamanja kugwira udindo anatambasula, pamene index ndi chala wopindidwa pakati. The dzanja lamanzere ayenera kukhala pa nthawi ino kupuma pa bondo wake. Tengani 3 mpweya kwambiri isanafike. Pa kutulutsa lachitatu, kubweretsa manja anu kwa nkhope, kutseka mphuno bwino ndi chala chanu, ndipo pamene kupuma mwa mphuno kumanzere. Nthawi kuchita inhalation - masekondi anayi.

kukoka mpweya wanu

Tsekani mphuno onse ndi chala chanu kumanja, ndi index ndi zala pakati kumanzere. Pitirizani yunifolomu, kuthamanga yopitirira pa mphuno ndi. mapewa ayenera momasuka. Kukoka mpweya wanu nkhani 16.

kutulutsa bwino

Kuchotsera chala chachikulu kuchokera mphuno lamanja, kutulutsa pang'onopang'ono - nkhani ya 8 mapapo akhale kanthu kwathunthu.

Tsopano kupuma bwino

Similar dzanja malo, ndi kuthamanga waulemu pa mphuno kumanzere ndi index ndi zala pakati. N'kupuma kwa ngongole zinayi, ndi kudzaza mapapo anu ndi mpweya.

kukoka mpweya wanu

Bwerezani izi kupuma kugwira, which've isanayambe. Ndi chitsanzochi, ife chitani zotsatirazi.

Pang'onopang'ono kuwonjezera ndi 4, koma zimenezi ziyenera kuchitidwa mofulumira, kumvetsera zomverera za thupi lanu ndi mwayi wake. wozungulira A ikutha pamene mpweya kuchokera kumanzere (amene yomwe inayamba anati yoga kupuma njira). Muyenera kuyesetsa zipolopolo zitatu. M'kati mwa nkhani zawo angathe kuchitikira ntchito mikanda mu dzanja lako lamanzere kapena kugwiritsa ntchito zala okha.

Ubwino mchitidwe kupuma

Yoga osati kudziwa ubwino luso monga Anuloma-Viloma. Zochitikazo ndizo anapezanso ndi asayansi, monga kafukufuku anapeza kuti zimenezi kupuma mogwira amakhudza ubongo. Kafukufukuyu anasonyeza kuti ngati mphuno kumanzere kupuma alibe mavuto, kumanja kwa ubongo lalikulu. Ndipo ndithudi, gulu lina la nkhani anali wapezeka ntchito kugwirizana ndi ntchito yolenga. Ndi chitsanzochi, ngati mu mphuno yoyenera zochepa mavuto kulowa mokwanira, chakumbali ya ubongo osakhala. nthawi iyi, nkhani wogwidwa luso kwambiri mawu. Kumanja ubongo, asaaonerera pa ntchito yolenga, pamene kumanzere, asaaonerera pa ntchito zomveka mawu. mbali Munthu angathe kukhala mu "hibernation" boma, ndi kupuma makhalidwe - njira Onetsetsani kuti chitsitsimutso chake.

1) Ndi chizoloŵezi kuyeretsa osati ubongo, komanso njira zosiyanasiyana mu thupi, komanso thanzi ndi mphamvu ukuwonjezeka.

2) Anuloma-Viloma relieves chimfine, misempha, gout, matenda a ziwalo zoberekera.

3) magazi ndi shuga akhoza kwathunthu kuchiritsidwa ndi zamatsenga pranayama izi, ndi kuyiwala za matenda a dongosolo minofu ndi mafupa, nyamakazi, flatulence, ndi varicose mitsempha, acidity ndi sinusitis.

4) Maganizo kukhala zabwino, kutha nkhawa, kukwiya, nkhawa ndi forgetfulness, kuthamanga kwa magazi, migraine; m'malo mwa lokhazika mtima pansi tulo akubwera.

5) ndende, kuleza mtima, khama ndi luso njira kulenga zimagwilanso nchito kwa ubwino Anuloma-Bel.

6) Chiwerengero cha mpweya umene ukubwera mu chamoyo.

7) Njira imeneyi relieves nkhawa, kupweteka kwa maso ndi ululu makutu. Bwino magazi.

8) Imalongosolera migraine ndipo amathandiza kuchotsa blockages mu mitsempha.

9) Amathandizanso kagayidwe, chomwe ndi chinthu chofunika kwambiri imfa ya makilogalamu owonjezera.

10) Kodi zimakhudza matumbo ntchito, relieves kudzimbidwa.

cholemba

Onani zinthu zotsatirazi kuchita njira Anuloma-Viloma:

- metronome angagwiritsidwe ntchito buku pamene kuwerengetsa nthawi.

- Ngati inu simungakhoze kukhala Padmasana kapena Sukhasanu, osadandaula. Tengani ina akanasangalala malo (kumbuyo akhale molunjika).

- The woyamba miyezi isanu ndi mchitidwewu Anuloma-Bel - nthawi 'mukhale ndi "luso.

- Inhalation kapena linanena bungwe ziyenera kuyendera yekha mphuno wina, pokhala winayo iyenela mwamphamvu chatsekedwa.

- Pamene inu pokoka mpweya pamimba chiyenera kuwonjezera M'BUKU, choncho simungathe Usatong'olere m'mimba wanu kwambiri.

- nthawi expiratory ayenera kukhala yaitali kuposa kawiri kuposa nthawi inspiratory.

- Zala sayenera ovuta Finyani m'mphuno mwake.

- Nthawi zonse kumbukirani kuti akuchedwa kupuma kapena kufupika kwa mpweya pambuyo kupuma ntchito zawo pamwamba mphamvu, amene ndi osafunika.

Anuloma-Viloma: ndemanga ndi umboni wasayansi

Medicine posachedwapa anapeza tanthauzo zokambirana kupuma - kuti anapeza zikwi zapitazo yogis. asayansi amakono apeza kuti munthu kupuma mofanana ndi mphuno onse, ndiko kuti, pa intervals ena mphuno wina amagwira ntchito bwino koposa ena. Komabe, tisaiwale kuti maphunziro amenewa amachitika odwala amene ali ndi matenda ena akhala sakudziwika. Nzika adalinso nthawi mwachindunji kuchita iwo kupuma miyambo. Pambuyo kafukufukuyu chinapezeka kuti mayankho awo amasonyeza patsogolo noticeable ndi kusintha umoyo pambuyo ochita Anuloma-Bel.

Koma mankhwala amakono akadali kutali yogis akale amene adakali ndiye ankakhulupirira kuti matenda ambiri imakhudzana ndi mkombero mkhutu kupuma (motalika munthu amapuma kudzera mphuno wina). Pofuna kupewa ndi kukonza chikhalidwe ichi tafotokozazi, iwo apanga njira limene limabwezeretsa zachilengedwe kupuma ndondomeko.