Kapalabhati: kuvhiya unyanzvi uye kushanda. Kufema yoga

mapapu edu ose zuva vari nedambudziko rakakura. Yatinofema kwete chete okisijeni, asiwo siyana noxious zvinhu (carbon dioxide, guruva). Exercise Kapalabhati paachabvisa pulmonary hurongwa, zvinoita zvemwoyo basa, Machiridza mumuviri uye paachabvisa pfungwa. It anoshanda ari oga nzira yoga. Pane nokukurumidza kufema - fema, exhale - uye kwakanyanya marwadzo ari abdominal netsandanyama.

Chii Kapalabhati?

Chidobi inomirira pekuchenura kufema. The runoratidza tsika iyi nedzinovengwa mweya vanoshingaira uye pusa unopinza, nepo chaiye kufema, nekusiyana, nguva dzose fema zvakawanda simba. Hatha Yoga zvinosanganisira zvakawanda nzira pranayama pamwe kwenguva refu nedzinovengwa. Asi mune zvose Kapalabhati mhepo choutsi inopinza uye zvikuru uye mweya akadzikama uye akatsiga.

kundosvikira simba rakashandiswa pano kuwedzera Vhoriyamu mhepo inhaled. Somugumisiro, vose munyama uye nhengo dzomuviri zvakapfuvura okisijeni pane panguva dzose kufema.

Mazhinji basa Kapalabhati Unochenura kwete chete mumapapu, asiwo vose munyama mumuviri basa madzihwa, muchetura uye kunokuvadza magasi.

Hatha Yoga rinozivisa nhanhatu dzinokosha kuchenesa tsika. Kapalabhati rinoreva wokupedzisira. Maererano nemagwaro ekare, inonzi bhalabhati.

Maererano "Gheranda Samhita" muna Kapalabhati inosanganisira unyanzvi matatu: vatkrama, vyutkrama uye shitkrama. Chokutanga - rakajairika, wechipiri nowechitatu kashoma kushandiswa nokuda hunhu maitiro avo.

About vyutkrama unyanzvi uye shitkrama muna Kapalabhati

Chidobi vyutkrama uye shitkrama anotora munhu wehunyambiri chinzvimbo muviri. Vyutkrama rakashandurwa se "kubviswa hurongwa." By kwayo Implementation akafanana Jala Neti. Asati tsika vanofanira kugadzirira mudziyo mvura inodziya, umo munyu vakawedzera.

Unofanira kukotama uye angaisa muchanza akagadzirira mudziyo mumwe munyu mvura shoma. Kukukwekweredzera nayo munzvimbo nasal ndima. The mvura inofanira iyerere achishandisa muromo, apo mate kunze. Saka kuita mharidzo dzakawanda.

Kana achiita nzira iyi unofanira kuzorora uye kusunungura musoro wako asina kunaka. Kana panguva tsika pane zvinorwadza nezvekufadza, saka, akawedzera zvishoma kana yakawandisa munyu.

Shitkrama Kapalabhati pamaitiro zvinoshanda rechitatu uye chakatarisana unyanzvi vyutkrame kuuraya.

Kuekisesaiza ndiko kwakaita vakamira, asi kuitira kuti, unofanira mbiya yemvura inodziya nomunyu. Water nomunyu fuma mumuromo uye akasunda munyika nasal mhango. Kubva apo inoyerera woga.

Pano, sezvo ari yapfuura tsika, runodiwa Mhedziso kuzvivaraidza. Pashure pokupedza yechirongwa mvura asara abviswa mhuno kana kuti magadzirirwo wokutanga Kapalabhati - vatkrama.

Pranayama mu Yoga Unotsigira sinus sinus zvisina basa madzihwa kunobatsira kudzivirira vasachembera, rejuvenates uye relaxes kuti tsandanyama dzechiso, uye tsinga, anotsvaka yakajeka clearings, paachabvisa pfungwa, kunobatsira kuti Activate ari Ajna Chakra.

chidobi vatkrama

Nzira pamusoro Kapalabhati vatkrama inotevera. Asati tsika, vanofanira wakasununguka nzvimbo yako musana ngaatarire. The rumbabvu keji zvinofanira anombotwasanudza, uye mudumbu ndagadzikana. The minwe maoko zvose zvinogona akapeta kuva vakachenjera "Chin" kana "Gyan".

Pashure kuitwa runodiwa nzvimbo anobudiswa zvikuru uye ruzha exhale kuburikidza wemhino. Mweya kwatangwa uye dumbu panguva vakazorora. Tanga kuita muviri pamwero wokufema chete, mweya yechipiri. More ruzivo vanoita kuita kundosvikira muzana wechipiri maviri.

Classical tsika zvinosanganisira nemhando vatatu 20-50 zvinogara, zvinotora nguva kuti anenge mashanu maminitsi nokungozorora.

Kana Nzira iri nyanzvi zvakakwana, unogona kuwedzera nhamba kundosvikira iri nzira kana kuti kushandisa mweya kunhaka.

Beginners sokunonoka dzinorumbidza kuita sezvo imi exhale, sezvo iri nyaya, muitiro yokuzvinatsa huchava kushingaira. yogis ruzivo kuchengeta mweya yavo mweya. muviri wavo Yakanatswa.

Kana akabata mweya sezvo imi exhale vanoita kuti bandhas matatu (dzevhudzi). Kazhinji, izvozvo jalandhara bandha, uddiyana bandha uye mula bandha. Akachena "Vhudzi" kubva pasi kumusoro. Chokutanga, manyurusi, ipapo Uddiyana uye kuguma jalandhara kubviswa. Kana kunonoka rinobudiswa pamusoro inhalation, ivo bandhas maviri anoshandiswa: manyurusi uye jalandhara.
Nedzinovengwa yakasimba, dzizere uye pfupi. Mweya refu uye kumeso. Panoperera iri expiratory abdominal tsandanyama clamped, uye mhepo iri kukurumidza akandwe kunze kuburikidza mhino. Panguva mabikirwo vanofanira kushanda pamberi abdominal tsandanyama chete. Mweya anoenda pakarepo kuti nedzinovengwa. Panguva iyi, mudumbu relaxes uye anowira.

Runtime zvikanganiso

Yoga (Kapalabhati) zvinoda vamwe unyanzvi. Saka, pakutanga, vakawanda zvimwe zvikanganiso. Kazhinji, izvozvo:

• Alignment wokufema uye refu. Mweya chinofanira kunopfuura nedzinovengwa, wechitatu.
• Kunwisa Makakatanwa pamusoro abdominal netsandanyama.
• Zvikuru bata ari sternum nzvimbo.
• Movement of pamafudzi panguva yechiitwa.
• abdominal yokururamisa.
• muzongoza flexion.
• Extraneous kufamba.

Nzira kunosanganisira kuita Kapalabhati kunonyanyisa muviri kuzvivaraidza. pfungwa All zvisingakoshi kubva mumusoro yenyu kucheneswa.

Contraindications

Kapalabhati tsika haigoni kuitwa kuti vanhu vane broncho-pulmonary zvirwere, uyewo vanhu vane zvirwere zvemwoyo uye cheBP. Hazvitenderwi midziyo vanhu vane zvirwere zvemapapu, vanhu vane havachanyatsogoni kushanda diaphragm uye zvomukati yakabatana nayo.

Zvokungwarira anoshanda tsika heniya mudumbu.

matanho okudzivirira

Panguva kuurayiwa Kapalabhati vanofanira kunyatsoongorora kuongorora mamiriro utano. Kunwisa kushingaira mukuita unyanzvi anogona dzungu ikawanda intracranial kuvafurira.

Kakawanda tsika kutsamwisa wokusagadzikana pamusoro pineal shwanu, uyewo tunodzivisa basa nhengo dzokubereka nadzo dziri varume nevakadzi.

Kapalabhati: chinangwa uye mugumisiro yokurapa

Pranayama Practitioner vanorichenesa mumapapu, inova kudzivirira tibhii zvakanaka.

Zvinobatsira kubvisa kabhoni kubva mumuviri kana substantially kuderedza uwandu kwayo. Rapid kurasikirwa carbon dioxide inobvisa kunomutsa cellular basa. vanhu Very anobatsira, kutungamirira munhu ndakagara mararamiro, kudzidzira Kapalabhati.

Kubatsira zvigadzirwa kuonekwa kurudziro iri venous riparadzirwe, kureva. To. Wedzerai uwandu kuuya arterial ropa pamwoyo. Constant muviri kuti mapapu zvikuru simba diaphragm. Somugumisiro, vose munyama womunhu muviri nokukurumidza uye munguva yakawanda okisijeni Chinopinda. Izvi zvinokubatsira kwete chete kunzwa zvakanaka, asi tarisa zvikuru. Minute kufefetedza mune tsika iyi nechokumusoro kweropa, kunobvisa metabolic zvigadzirwa. Panguva yechiitwa risingamboshandisi yakawanda simba rakadini.

Kapalabhati anobatsira kuchengetedza pelvic tsandanyama inzwi, anovandudza tsandanyama munzvimbo iyi, inobvisa nekumwisa mafuta pazvirugu, zvichiita ganda zvikuru kwakavharwa nenyama, pachaenzaniswa.

kufema Kapalabhati kukwizwa zvomukati. Huvandudzike kushanda zvomudumbu turakiti, peristalsis uye basa kwemakemikari anobudiswa mumasero. Maitiro kubvisa magasi rikaitika ura uye kupatira.

Shingaira kunobatsirawo tsinga, pasi payo, kunyanya autonomic nharaunda.

Pranayama midziyo yemagetsi anopa nomufaro, freshness pfungwa, zvaanopa simba ari pineal shwanu uye pineal shwanu, achabvisa nasal ndima. Constant muviri pavezve hope, zvinobatsira kukurira hope, kuita mangwanani chisinga- zvikuru nomufaro, anovandudza clairvoyance.

Revitalization of pineal shwanu inosimudzira kugadzirwa ane hombe yakawanda rwe-melanin. Hazvina basa basa uye passivity womunhu muviri, DZEMUNHU DZINODZORA vasachembera, anobatsira kunetseka uye kunodzivisa kuchiita bundu, ndiko antioxidant simba.

How kuchinja mutoro

Exercise Kapalabhati unobereka chimwe chinhu - ndicho uwandu repetitions ose inhalation uye nedzinovengwa. With kuwedzera afemeruke maminitsi vhoriyamu harifaniri kutora nguva uye kumutsa mutoro pamusoro muviri vanofanira zvishoma nezvishoma.

Muvhiki rekutanga nemakirasi kuita nemhando vatatu, mumwe nomumwe chine kufema gumi. Tapedza kusvika kuregawo mumasekonzi 30 uye kufema zvakanaka.

Weekly akawedzera kundosvikira gumi rwekufema. miniti vhoriyamu respiratoria vanofanira kuswedera zvinogara 120 paminiti. Nhamba iri kuonekwa mwero yetsika. Kufema yoga kunowedzera katanhatu kuti kupiwa rwokugadzira.

Kana iwe maekisesaizi, hapana mweya, ipapo jalandhara bandha haina mabasa, uye mula-bandha inotengwa nomuzvarirwo pasina vamwe nesimba. Izvi zvinoreva kuti magadzirirwo rinoitwa nemazvo, mune ezvinhu akasiyana nyurusi-bandha kuita.

Kufunga

Kufema yoga zvechokwadi zvinokosha, asi kwete panguva yechiitwa kukanganwa pamusoro yevasungwa.

In wokutanga Danho zvose pfungwa inofanira kuendeswa zvakarurama chokupika yechiitwa, kunyanya simba nedzinovengwa, inhalation, uye evenness pamusoro respiratoria.

Zvakakodzera kuongorora mamiriro ezvinhu muviri. The rumbabvu keji zvinofanira anombotwasanudza, musana achirurama uye chiso chake ndagadzikana.

Mushure kugona kuita hanya vanofanira dzinofamba kuti guvhu. Muchikamu ichi pane zvikuru tsandanyama marwadzo panguva nedzinovengwa. Panguva yokuzorora pakati rinovira vanofanira nyatsoteerera kune nezvekufadza mumuviri.

hunoshanda zano

Kufema kwakakodzera yoga - husiri nyore chinhu, saka pane mibvunzo yakawanda panguva dzose makirasi. Practical Mazano pasi apa achakubatsira kuti tenzi Nzira kuita zvakawanda kwazvo. saka:

• Batanidzwa Kapalabhati vanofanira kuva chinzvimbo umo musana uye musoro ngaatarire. Panguva ino, hatifaniri kutsauswa kubudikidza asanas, uye kutarisirwa zvose zvinofanira vakaomerera mweya.
• Munguva yechiitwa kutora hunyambiri nzvimbo. Ruramisa pamafudzi uye muchipfuva rakavhurika. Kundosvikira kusiyana exhalations kukwana. With yezviri marwadzo ari diaphragm mumapapu panguva inhalation basa mamwe mhepo.
• Nzira rinoitwa usina chawadya uye zvizere runyararo. Haufaniri vanoita zviitwa parwendo kana ari mabasa chero basa. Zvikasadaro, ari abdominal tsandanyama hamugamuchiri zvakakodzera kuzvivaraidza.
• Panguva tsika basa chete pamberi abdominal tsandanyama, zvose nezvimwe zvikamu muviri kunofanira kuva wakasununguka chinzvimbo. Musaita chero basa kufamba, sezvo ivo kuderedza kubudirira Kapalabhati.
• Fema chete vagadzikana kana diaphragm uye abdominal tsandanyama, apo panguva nedzinovengwa munomimina abdominal nharaunda.
• Panguva kuuraya pranayama vanofanira maximize kupinda ari nasal in nokuda hombe yakawanda mhepo uye kunze.
• Language panguva yechiitwa rikazvisundira pamusoro pedenga, uye miromo yake uye meno vakauya pamwe chete pasina makakatanwa.
• Vanofanira kushandisa uddiyana bandha (abdominal yokururamisa) kuvandudza mufambo yacho diaphragm. In tsika Kapalabhati diaphragm anofanira ndagadzikana. Dumbu inofanira kuzorora nokukurumidza pashure mumwe nedzinovengwa. Shingaira uddiyana bandha rubatsiro mukudzidzire pfungwa iyi.
• Mula bandha zvinofanira kuitwa nomuzvarirwo, kana vasinganzwi, haufaniri kuita asana iri fanira.
• Panguva kuurayiwa Kapalabhati pedyo kunofanira hangachepfu, sezvo kufema zvikuru anobvisa madzihwa mumhino dzake.
• Kuwanda kundosvikira mune imwe nzira inogona ndakarerwa mazana maviri kwemwedzi.
• Kapalabhati zano kuita asati aita neti, kufungisisa uye yevasungwa pamberi. Izvi zvinobatsira kuita asanas uye pashure pavo.
• The panowanikwa dzungu mukirasi kutaura kunyanya kusimba vaita. In izvi zvakafanira kuti vasavhiringidza yechiitwa uye kuzorora maminitsi mashoma.
• Zvinofanira kuva vaingoerekana mweya uye exhale saka kudzivisa chero manzwiro kuperevedza okisijeni, chido kuti kufema zvikuru.
• Panguva nedzinovengwa Kapalabhati diaphragm compression kunodzikira uye pane decompression. It kunoitika kwiza uropi, uye kufema kwacho ichiwedzerwa 3-7 nguva. Izvi zvinoita kuti goho chiedza chikuru yakawanda kabhoni nezvimwe zvinokuvadza magasi havasi zvishoma pane dzose kuti simba kufema.
• Run Kapalabhati chidobi hakusi nyore. kokutanga vangafunga kusagadzikana muchimiro dzungu, iyo inotaura muviri pamwe okisijeni oversaturation. Kana uine zviratidzo ngaanyarare data, kudzikama uye kutora mweya. Exercise chinofanira ndokutangazve mune mutinhimira zvikuru runyararo uye anononoka.
• Kana pakutanga zvichava zvakaoma exhale zvikuru kuburikidza mhino, zvino unogona kuedza kuita kubudikidza muromo. Panguva iyi, unogona kufungidzira zvazvinoda kuti ariswededze mwenje, riri chinhambwe imwe mita. Zvino unofanira kuedza exhaling kubudikidza mhino zvakare. Zvinokwanisika kunzwa marwadzo ari peritoneum panguva ino.
• Beginners anofanira kutanga kuita zvose zvishoma nezvishoma uye nokungwarira, kudzora ose chiito uye edza napo kuti zvakakwana magadzirirwo. Zvadaro zvinobvira kuunza netsika 40-60 kundosvikira.

Hatha Yoga kunyatsoitwa ari chokupika pranayama tsika, asi kuedza kunobatsira pamusoro nguva. Mubayiro muitiro yokuzvinatsa muna Kapalabhati akanaka kukanganisa utano, kunonatsiridza utano, chitarisiko uye kwose kunaka kwoupenyu.