Kubantu abangafundile, ukuphefumula akusizi, kungenasisekelo. Ngokuphefumula okunjalo, umzimba awuwamukeli oksijini ngokugcwele. Ingxenye enkulu yamaphaphu isebenza, igazi alicebisi kahle nge-oksijeni, zonke izitho zihlupheka, ngoba ekusetshenzisweni kwawo kwemithi kuxhomeke egazini. Ukuze sikhokhele lokhu kuntuleka, sifuna ngokufunda ngokuphefumula ukuphefumula. Kunokuba kuyingozi? Ngokusho kwezimfundiso ze-yogis, uhlobo lomuntu ngamunye lunikeze inani lokuphefumula elikhishwe kuye. Uma umuntu ephefumula, ngokushesha uzofa. Okujulile, ukuphefumula kancane, ngokuphambene, kuyilula. Ngakho-ke, ngokusho kwezimfundiso ze-yogis, ukuphefumula okujulile nokuphefumula kuphela kungabizwa kulungile. Okhokho bethu baphefumulela ngaleyo ndlela, kodwa kancane kancane isimilo sempilo yomuntu sashintsha, futhi ukuphefumula kwakhe kwaqala ukumfanisa naye.
Yebo, akunakwenzeka ukulawula ukuphefumula kwakho njalo. Kodwa ungakwazi ukuphefumula ngokugcwele okungenani kanye ngosuku (futhi kungcono nakakhulu uma uletha lesi sinani kuze kube kathathu) isigamu sehora ngaphambi kokudla, kuzobe kunesidingo. Umbuso obaluleke kakhulu lapha ukuphefumula ngekhaleni lakho kuphela. Imvelo ihlelwe ukuze uma ukuphefumula ngekhaleni emzimbeni kungatholi uthuli, akukho phunga lamagesi anobuthi, noma umoya obandayo kakhulu. Umlomo awuhambisani nalezi zinhloso.
Ukuphefumula kwe-yogis kuqukethe:
- Ukuphefumula okuphezulu - kwenziwa ngokuphakamisa amahlombe nama-collarbones (abesifazane abaningi baphefumulela ngaleyo ndlela). Kulesi simo kuphela ingxenye engenhla yamaphaphu athola umoya.
- Ukuphefumula okuphakathi - umoya ugcwele ingxenye ephakathi yamaphaphu.
- Ukuphefumula okujulile (kwesisu) - kwenziwa ngokunciphisa isifo somzimba (i-septum muscular ehlukanisa izigxobo ze-thoracic kanye nesisu) nokukhuphuka kwesisu. I-air ingena engxenyeni engezansi yamaphaphu. Ukuphefumula okunjalo akunakwenzeka lapho isisu sinamathele kakhulu ibhande.
Ake siqale umoya ogcwele we-yogis. Hlala noma ume ngokuqondile, ukhulule ngokuthula, bese uqala ukuphefumula ngendlela elandelayo. Ukuze uqale, wehlise isithombeni, uncike ngaphandle kwesisu (ukuze kube lula, ungafaka isundu kuso, ngakho uzolawula ukuhamba kwesisu). Ngenxa yalokho, ingxenye engezansi yamaphaphu izogcwala umoya. Bese uhambisa izimbambo ezingezansi bese uphakathi nendawo yokudoba. Ngakho ugcwalisa ingxenye ephakathi yamaphaphu emoyeni. Emva kokusabalalisa izimbambo ezingenhla, phakamisa ama-collarbones, ugobe esifubeni uphinde uhlaziye kancane isisu - i-diaphragm izosekela amaphaphu. Konke, umoya uphele. Yiphathe ukuze izigaba ziguquke kahle.
Manje mayelana nokuphefumula. Okokuqala, donsela esiswini, bese ucindezela u-thorax bese ekugcineni uhlehlise amahlombe. Ukuhamba kabusha kufanele kube kube bushelelezi, kwenzeke ngaphandle kokucindezela.
Ukuzivocavoca okunjalo kuhlinzeka umoya ogcwele wamaphaphu, kuvikela izifo zamapulmonari nezibandayo. Kusukela ku-chill ungakwazi ukuqeda, ukuphefumula imizuzu embalwa ngendlela ye-yogis.
Ukuphefumula kancane kunomhlomulo omuhle emzimbeni: kuthuthukisa kakhulu igazi nge-oksijeni, kusebenza ngendlela ezuzisayo ezindongeni ze-endocrine, kwandisa ukuphika komzimba, kuphakamisa uphinde kuvuselele. Ukuvocavoca kwe-yogis kuyisikhali esinamandla sokulwa nokucindezeleka, kusiza ukuphumula umzimba. Lapho umoya ungena engxenyeni engezansi yamaphaphu, lapho ukushintshaniswa okukhulu kwe-oxygen, inhliziyo ishaya kancane, ingcindezi iyancipha, imisipha ikhululekile, ukudlula ukukhathazeka, ukungezwani kunciphisa. Ngaphezu kwalokho, ngokuphefumula okuphelele, imisipha yodonga lwesisu nesigxobo se-diaphragm, isisindo somzimba esiswini esiswini senziwa, okufaka isandla ekungeneni kwegazi.
Omunye umsebenzi we-yogis ubambe umoya wakho. Ihlisa isimiso sezinzwa, kubuyisela amandla. Kungenziwa ukuma, ukuhlezi ngisho nokulala phansi. I-inhalation yenziwa ngekhala, njengokuphefumula okugcwele, kuyilapho, ngenkathi i-inhaling, ibalwa ku-8. Khona-ke ubambe umoya ngamasekhondi angu-8-32 (hlala kancane kancane ubude). Bese uphumelela, okufana nokuphefumula okugcwele, uphinde ubalekele 8. Yenza lo msebenzi kufanele ube izikhathi ezimbili noma kathathu ngosuku.
Ngaphansi kwengcindezi enciphisa noma ikhanda, lo msebenzi olandelayo uzokusiza. Sukuma uqonde, izandla zakho zikhululeka ngokukhululekile, amasokisi kanye nezithende ndawonye. Okokuqala, faka umoya ogcwele. Ngezithupha zakho, vala izindlebe zakho ngokuqinile, ubambe amaphiko ekhaleni lakho phakathi. Nciphise isifuba sakho esifubeni sakho, vimba izihlathi zakho, vala amehlo akho, ufake iminwe yakho yenkomba kumajwabu amehlo akho. Hlala kule ndawo ngangokunokwenzeka. Bese uphakamisa ikhanda lakho, susa iminwe yakho emakhaleni akho nasezinkophelweni, yenza ukuphuma kancane, njengokuphefumula okugcwele. Manje thatha izithupha zakho ezindlebeni zakho, wehlisa izandla zakho. Emva kwalokho, uzozizwa ukhululekile ngokushesha.