Anuloma-Viloma. Kufema tsika (wongororo)

Maererano nedzidziso Indian Guru Swami Sivananda, pane shanu nzvimbo dziri jooga tsika: kufema, muviri, kudya, kutandara uye nokuzvidzora kukura.

Cherechedza kuti kufema kuri pakutanga. Chero Yoga kirasi kuti beginners otaura vadzidzi vake rinokosha kufema nzira. Ndicho chiedza ichizadza kubva pasi kuti top somugumisiro yakadzika kundosvikira kuburikidza mhino. Akavhara maziso, kufema zvakaenzana uye zvakazara.

Anuloma-Viloma - kufema tsika, kuti energizer chairo, izvo zvinobudirira Unotsigira kunetseka uye kufunganya. Munguva chinyakare Mupfungwa, tsika iyi ainyanya kuitwa yokutandara uye kuvandudza mabasa pfungwa, uyewo anogadzirira zvose muviri yokufungisisa. Zvakanakira zvemichina wayo nyore dzinokwezva kwete vaya vanenge aidaro yoga chete, asiwo vaya vari kure nayo.

Anuloma-Viloma: Kuita kurovedza kufema

Vavariro muviri - kudzora kufema, izvo zvinogona kuitwa zuva nezuva. Anulov-Vilomu kana "humwewo pamhino kufema," riri zvakanakisisa pamberi agere nokufungisisa kana asana tsika. Chinangwa kurovedza kufema ndiko kuti kukurudzira simba migero kuti vanomhanya kuburikidza muviri sezvo magetsi waya. Kurutivi rworudyi uropi anotonga rworuboshwe kurutivi muviri, uye vakutarisire.

By yayo chaiye matiri Kazhinji hunodzorwa kana rimwe divi kana mumwe; yakarurama uropi (ine rokusika, nyanzvi) kana kuruboshwe uropi (vanhu akangwara vane pamasvomhu unyanzvi). Anuloma-Viloma is kunatsa pfungwa uye inotokonya rworuboshwe uye zvakanaka simba mugero kuti zvakakodzera.

How kutanga tsika

Anuloma-Viloma (pranayama) inofanira kuita zuva nezuva, kunyanya mangwanani zuva risati rinobuda. Sezvo yogic kufema yakanakisisa kuitwa vasati nokufungisisa kana achiita asanas.

kudzidza

Inguva kutanga muitiro yogic kufema. Gara Padmasana, Sukhasanu kana chero mukana nokugara nzvimbo (asi chinonyanya kudiwa makumbo vayambuka pa muzvitsitsinho). Bvumidzwa kushandisa kufungisisa pamutsago. Kana twasu nomuzongoza, uye mapfudzi ndagadzikana, unogona kutanga muitiro yogic kufema, kutsinzina maziso ake uye kumbotura befu ari kuburikidza mhino dzako.

Tatanga kuruboshwe

Teverai Nzira Vishnu mudra: duku munwe, mhete munwe uye napagumwe roruoko rworudyi abate rwakatambanudzwa chinzvimbo, apo indekisi uye pakati munwe hwakakungwa. Kuruboshwe ruoko inofanira kuva panguva ino kumhara pamusoro ibvi ake. Tora 3 yakadzika kundosvikira isati. On wechitatu exhale, kuunza maoko enyu kumeso, nokuvhara rworudyi pamhino pamwe thumbs wako, uye apo kufema kuburikidza pamhino kuruboshwe. Nguva kuita inhalation - mumasekonzi mana.

bata mweya yenyu

Kuvhara zvose mumhino vane thumbs wako kurudyi, uye indekisi uye minwe pakati kuruboshwe. Ramba yunifomu kumanikidzwa, chinopfuurira pamusoro wemhino. The pamafudzi zvinofanira ndagadzikana. Bata mweya yenyu 16 nyaya.

exhale kodzero

Bvisa napagumwe roruoko rworudyi pamhino, exhale zvishoma nezvishoma - kuti nhoroondo 8 mapapu vanofanira chose chinhu.

Now fema zvakanaka

Similar ruoko chinzvimbo, pamwe nyoro pamusoro pamhino rworuboshwe pamwe indekisi uye minwe pakati. Fema nokuda zvikwereti mana, achizadza mapapu ako mhepo.

bata mweya yenyu

Dzokorora ichi mweya-munhare, which've kare. By Fananidzo, isu endai padanho rinotevera.

Zvishoma nezvishoma kuwedzera 4, asi izvi zvinofanira kuitwa zvishoma nezvishoma, achiteerera nezvekufadza muviri wako uye ayo kuita. A kunhivi unoguma apo nedzinovengwa kubva kurutivi rworuboshwe (rimwe iro rakatanga jooga kufema unyanzvi). Unofanira kuedza vaitenderera masere. Paaiita nhoroondo yavo inogona kuitwa vachishandisa marozari muruoko rwako rworuboshwe kana kushandisa zvigunwe pachavo.

Kubatsira kufema tsika

Yoga kwete chete kuziva zvakanakira zvigadzirwa akadai Anuloma-Viloma. Kuvhiringidzwa inowanikwawo uye masayendisiti, sezvo ongororo yakaitwa kuti tsika iyi kufema zvinogutsa kunokanganisa uropi. The ongororo yakaratidza kuti kana kuruboshwe pamhino kufema zvishoma zvakaoma, kurutivi rworudyi muuropi ndihwo. Uye zvirokwazvo, rimwe boka nyaya yakanga dzakaonekwa basa chokuita rokusika basa. By Fananidzo, kana zvakarurama pamhino yakanga zvipingamupinyi muduku zvizere kupinda, rworuboshwe kurutivi uropi koshesa. nguva ino, nyaya vapiwe kwazvo unyanzvi cheshoko. Kurutivi rworudyi uropi anotonga rokusika basa, apo kuruboshwe divi anotonga musoro kutaura basa. Imwe divi anogona kuva mu "kuhwanda" mamiriro, uye kufema tsika - yakasimba nzira kwayo rumutsiriro.

1) With kugara tsika kuchenesa kwete chete uropi, asiwo migero siyana mumuviri, uyewo utano uye simba inowedzerawo.

2) Anuloma-Viloma Unotsigira chikosoro, rheumatism, gout, zvirwere nhengo dzokubereka nadzo.

3) BP uye chirwere cheshuga chinogona kupera zvachose nokuita pranayama ichi, uye kukanganwa pamusoro zvirwere zvetsandanyama nemapfupa ezvinhu, arthritis, flatulence, uye varicose mutsinga, acidity uye sinusitis.

4) Pfungwa kuva akanaka, kunyangarika Makakatanwa, hasha, kuzvidya mwoyo uye kukanganwa, BP, migraine; kudzitsiva kwakanaka hope anouya.

5) The wevasungwa, kushivirira, kutsunga, kukwanisa kuswedera okusika anoshandawo zvikomborero Anuloma-Bel.

6) Kuwanda kuuya okisijeni iri muviri.

7) Nzira iyi Unotsigira mupfungwa, marwadzo ziso uye marwadzo munzeve. It kunonatsiridza kweropa.

8) Yainokurukura Nayo migraine uye kunobatsira kubvisa blockages mu arteries.

9) It kunonatsiridza muviri, izvo chinhu chinokosha nokuda kurasikirwa mamwe makirogiramu.

10) Ko kukanganisa bowel basa, anobatsira kupatira.

chitsamba

Ona zvinotevera zvinhu kuti aite magadzirirwo Anuloma-Viloma:

- The metronome rinogona kushandiswa sokunoratidza apo pakuverenga nguva.

- Kana usingagoni kugara Padmasana kana Sukhasanu, usanetseka. Tora zvimwe rokunyaradza nokugara nzvimbo (kumashure kuva ngaatarire).

- The mwedzi mitanhatu kudzidzira Anuloma-Bel yokutanga - nguva "kurodzerwa" unyanzvi.

- Inhalation kana goho vanofanira kubatanidzwa chete pamhino rimwe, apo mumwe inofanira kuchengetwa zvakasimba Akanyatsovharwa.

- Kana iwe fema mudumbu vanofanira kuwedzera inzwi, saka haugoni kuvhiringa dumbu rako zvakare.

- expiratory nguva inofanira kuva yakareba kupfuura kaviri kupfuura inspiratory nguva.

- The minwe Hazvifaniri kuva zvakanyanya kuoma nepavaigona mumhino dzake.

- Nguva dzose yeuka kuti kunonoka kufema kana kupfupika mweya kufema tsika dziri pamusoro chinzvimbo, inova zvisingadiwi.

Anuloma-Viloma: wongororo uye uchapupu hwesayenzi

Medicine chete ichangobva kuwanikwa kukosha kufema kurovedza - kuti yakawanikwa zviuru zvemakore akapfuura yogis. Masayendisiti Modern vakawana kuti munhu asingadi fema zvakafanana pamwe mhino, kureva zvimwe zvikamu imwe pamhino mabasa nani kupfuura rumwe. Zvisinei, zvinofanira kucherechedzwa kuti zvidzidzo izvi yaiitwa Varwere vane zvimwe zvinetso zvoutano kunge kuzivikanwa. Nyaya vaiva mukati yakanatsa nguva kuita navo kufema tsika. Mushure kuongorora zvakanga vakawana kuti mhinduro dzavo anoratidza kuoneka mberi uye uvandudze utano pashure zvemashiripiti Anuloma-Bel.

Asi mushonga ano kuchiri kure kwazvo yogis yekare uyo achiri ipapo vaidavira kuti zvirwere zvakawanda chokuita havachanyatsogoni kufema kutenderera (yakarebesa munhu anofema kuburikidza imwe pamhino). Kudzivirira uye kugadzirisa mamiriro ichi pamusoro apa, vakava noushamwari nzira kuti anodzosa yepanyama kufema kwacho.