7 Sayenzi-Inotsigirwa Mabhenefiti ePranayama

Zvemukati

• Chii chaizvo chinonzi pranayama?
• Ndeapi mabhenefiti maererano nesainzi?
• 1. Kunoderedza kunetseka
• 2. Inovandudza hutano hwekurara
• 3. Inowedzera kufunga
• 4. Inoderedza kukwira kweropa
• 5. Inovandudza mapapu
• 6. Kunowedzera kugona kwekuziva
• 7. Inoderedza zvishuwo zvefodya
• Chinokosha

Pranayama ndiyo tsika yekufema mutemo. Icho chinhu chikuru cheiyoga, kurovedza muviri kwehutano hwepanyama uye hwepfungwa. MuSanskrit, "prana" zvinoreva simba rehupenyu uye "yama" zvinoreva kutonga.

Iko kuita kwepranayama kunosanganisira kufema maitiro uye mapatani. Iwe nemaune kufema, kufuridzira, uye bata mweya wako mune yakatarwa kuteedzana.

Muyoga, pranayama inoshandiswa nemimwe miitiro senge mamiriro emuviri (asanas) uye kufungisisa (dhyana). Pamwe chete, izvi zviito zvine chekuita nezhinji mabhenefiti eyoga.

Asi pranayama ine mabhenefiti ayo pachawo. Aya mabhenefiti ari kukonzerwa neyekurapa mhedzisiro yekufema kurovedza uye kufunga.

Chii chaizvo chinonzi pranayama?

Pranayama ndiyo tsika yekare yekudzora mweya wako. Iwe unodzora nguva, nguva, uye kuwanda kwekufema kwese nekubata.

Chinangwa chepranayama ndechekubatanidza muviri wako nepfungwa. Inopawo muviri wako ne oxygen paunenge uchibvisa chepfu. Izvi zvinorehwa kuti upe kupora kwehupenyu mabhenefiti.

Pranayama inosanganisira nzira dzakasiyana dzekufema. Mienzaniso inosanganisira:

• kumwe kufema kwemhino kufema (nadishodhana)
• mweya unokunda (ujjayi)
• mukadzi weuchi nyuchi kufema mweya (bhramari)
• bhero mweya (bastrika)

Aya maekisesaizi ekufema anokwanisa kuitwa nenzira dzakawanda. Semuenzaniso, unogona kuzviita iwe uchiita iyo yoga poses. Iwe unogona zvakare kudzidzira ivo uchifungisisa kana uri wega.

Ndeapi mabhenefiti maererano nesainzi?

Iwo mabhenefiti epranayama akave akaongororwa zvakanyanya.

Zvinoenderana nezvidzidzo zvesainzi, pranayama inogona kubatsira hutano hwako munzira dzakasiyana dzakasiyana. Ngatitarisei pazvinomwe zvezvikomborero izvi zvizere.

1. Kunoderedza kunetseka

Mune, pranayama yakaderedza kunzwisisika kwekushushikana kwehutano muvakuru vechidiki vane hutano. Vatsvaguriri vakafungidzira kuti pranayama inodzikamisa hurongwa hwemitsipa, iyo inovandudza kushushikana kwako kupindura.

Mumwe akawana mabhenefiti akafanana. Vanhu vaiita pranayama vakasangana nekushushikana kushoma vasati vatora bvunzo.

Vanyori vekudzidza vakabatanidza chiitiko ichi nekuwedzera kwekutorwa kweoksijeni panguva yepranayama. Oxygen isimba renhengo dzako dzakakosha, kusanganisira huropi hwako uye tsinga.

2. Inovandudza hutano hwekurara

Kushushikana-kudzikisira mhedzisiro yepranayama kunogona zvakare kukubatsira iwe kurara.

Mune, maitiro anozivikanwa saBhramari pranayama akaratidzirwa kunonoka kufema uye kurova kwemoyo kana uchidzidziswa kwemaminetsi mashanu. Izvi zvinogona kubatsira kudzikamisa muviri wako kurara.

Zvinoenderana neongororo ye2019, pranayama zvakare inovandudza hunhu hwekurara kune vanhu vane zvipingaidzo zvekurara zvekufema. Pamusoro pezvo, chidzidzo ichi chakawana kuti kudzidzira pranayama kwakadzikira kushoma uye kurara masikati, zvichiratidza mabhenefiti ekuzorora kwemhando yepamusoro.

3. Inowedzera kufunga

Kune vazhinji vedu, kufema kunongoitika. Isu tinozviita tisingape kufunga kwakawanda zvachose.

Asi panguva yepranayama, iwe unofanirwa kuziva nezve kufema kwako uye manzwiro ainoita. Iwe zvakare unodzidzira kutarisa panguva iripo, panzvimbo yeyakare kana ramangwana. Izvi zvinozivikanwa sekufunga.

Mune, vadzidzi vaidzidzira pranayama vakaratidza huwandu hwakakwira hwekufunga kupfuura avo vasina. Ivo vadzidzi vamwewo vakaratidza zvirinani nhanho dzepfungwa kudzora. Izvi zvaive zvine chekuita nekudzikamisa mhedzisiro yepranayama, iyo inotsigira kugona kwako kunyatso kurangarira.

Vatsvaguriri vakataura zvakare kuti pranayama inobatsira kubvisa kabhoni dhayokisaidhi uye inosimudza mweya weokisheni, izvo zvinowedzera maseru ehuropi. Izvi zvinogona kubatsira mukufunga nekuvandudza kutarisisa uye kuisa pfungwa.

4. Inoderedza kukwira kweropa

Kuwedzera kweropa, kana hosha yeropa, ndipo apo kukwira kweropa rako kunosvika padanho risina hutano. Inowedzera njodzi kune mamwe mamiriro ehutano akakomba senge chirwere chemwoyo uye sitiroko.

Kushungurudzika chinhu chikuru chinokonzera kukwira kweropa. Pranayama inogona kubatsira kudzikisira njodzi iyi nekusimudzira kutandara.

Mune, vatori vechikamu vane hushoma hushoma vakagamuchira antihypertensive mishonga kwemavhiki matanhatu. Hafu yevatori vechikamu vakagamuchirawo pranayama kudzidziswa kwemavhiki matanhatu. Pakupera kwekudzidza, iro rekupedzisira boka rakaona kuderedzwa kukuru kweropa.

Izvi zvinoitika, sekureva kwevanyori vekudzidza, zvinogona kunge zvichikonzerwa nekufema kwepranayama.

Paunotarisa pakufema kwako, zvinogona kubatsira kudzikamisa huta hwako. Izvi, zvakare, zvinogona kubatsira kudzikisira yako kusagadzikana kupindura uye njodzi yehypertension.

5. Inovandudza mapapu

Semhando yekufema kurovedza muviri, inononoka, inesimba kufema pranayama inogona kusimbisa mapapu ako.

Imwe yedzidzo ye2019 yakaratidza kuti mavhiki matanhatu ekudzidzira pranayama kweawa imwe pazuva inogona kuita zvakakosha pabasa remapapu. Muitiro wacho wakagadziridza akawanda ma parameter ekushanda kwemapapu, zvinoenderana neyemapapu mhinduro bvunzo.

Sekureva kwevanyori vechidzidzo ichi, pranayama inogona kunge iri chishandiso chinosimbisa chemapapu chemamiriro mazhinji emapapu, kusanganisira:

• asima
• sema bronchitis
• yekupora kubva pamabayo uye tibhii

6. Kunowedzera kugona kwekuziva

Pamusoro pekubatsira mapapu ako, pranayama inogona zvakare kuwedzera huropi hwako kushanda.

Zvakawanikwa kuti vhiki gumi nembiri dze pranayama inononoka kana yekukurumidza pranayama yakavandudzwa - izvo zvinosanganisira yako yekuyeuka ndangariro, kugona kushanduka, uye hunyanzvi hwekufunga.

Chidzidzo chacho chakawana zvakare kuti pranayama ine kugona kugadzirisa yako inoonekwa nhanho yekushushikana uye yako yekuita nguva.

Pamusoro pezvo, chidzidzo ichi chakawana kuti pranayama yekukurumidza yaive nechekuita neyekuyeuchidza memory uye yekunzwa-mota mashandiro.

Sekureva kwevaongorori, izvi zvakanaka zvinokonzerwa nekushushikana-kudzikisa mhedzisiro yepranayama. Iko kuwedzerwa kwekutorwa kweoksijeni, kunopa simba maseru ehuropi, pamwe kunotora chikamu zvakare.

7. Inoderedza zvishuwo zvefodya

Pane humbowo hwekuti kufema kweyoga, kana pranayama, kunogona kudzikisira zvishuwo zvevanhu vari kuyedza kurega kuputa.

Mune chidzidzo che2012, ingori maminetsi gumi ekufema kweyoga kwakakonzera kudzikiswa-kwenguva pfupi kwekusvira fodya.

Imwe ongororo ichangoburwa yakawana kuti kufunga-kwakavakirwa yoga kufema kwakadzora zvakashata zvinokonzereswa nekusvuta kubvisa.

Chinokosha

Pranayama, kana mweya wekufema, chinhu chikuru cheiyoga. Inowanzoitwa neiyo yoga mamiriro uye kufungisisa.

Chinangwa chepranayama ndechekusimbisa kubatana pakati pemuviri wako nepfungwa.

Zvinoenderana nekutsvaga, pranayama inogona kukurudzira kutandara uye kufunga. Izvo zvakare zvinoratidzwa kutsigira akawanda maficha ehutano hwepanyama, kusanganisira mapapu mashandiro, kumanikidza kweropa, uye kushanda kwehuropi.

Kana usati wamboita pranayama kare, ungangoda kujoina kirasi yeyoga kana kutsvaga mudzidzisi anogona kudzidzisa nzira chaiyo yeaya ekufema maitiro.