Zviri mukati
Tinofara Chivabvu 13, 2022 - Pranayama (Kufema)
Happy Friday Yogis! Tisati tapinda muongororo yedu yakadzama ye Sun Salutations Asana Series zvakurukurwa nezuro, tichatora mazuva maviri kuti tivhare zvasara 8 Mitezo yeYoga. Tiri kuzoongorora Diaphragmatic Breathing nhasi, pamwe nevapikisi vedu, nesumo yezvakakosha kuyerera kwe. Asana uye Pranayama.
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Nhasi Yezuva nezuva Yogi Dzidzira ndeye Diaphragmatic Breath, Pranayama Dzidzira ine "kuyerera" pakati pemaviri edu ekutanga Sun Salutations Series Asanas. Iyi intro yekubatanidza kufema uye kufamba, kana iwe uchijairana neizvi pamwe edza imwe yepamusoro Asana class nhasi uye tarisa pakufema kwako. Nhasi tichatanga kumira mukati dasana kugadzirira yedu yeZuva Salutations Asana Series pane mune a chigaro chakasununguka sezvatakaita kare. Iyi zvakare inzira huru yekudzikamisa yekushushikana.
Diaphragmatic Breath
- Tanga kumira mukati dasana. Tanga nekuongorora maitiro ako ekufema. Isa ruoko rumwe pachipfuva chako, uye rumwe padumbu rako. Femera mukati nokubuda, uye cherechedza apo maoko akazorora padumbu rako nechipfuva anofamba kuratidza kuwedzera. Iwe UNOFANIRA kushandisa diaphragm yako uye kufema mudumbu rako, saka dumbu rako rinowedzera pane inhale uye zvibvumirano pane exhale. Vazhinji vedu tinofema zvisina kudzika muchipfuva chedu chete, uye ruoko rwedu rwedumbu harumbofambi!
- Femera mukati uye ita shuwa kuti dumbu rako rinokura, uchisundira ruoko rwako kunze sezvo torso yako yese ichizadza nemhepo.
- Kufemera kunze, kubata dumbu, kuve nechokwadi kuti unodurura mapapu zvachose
- Zvino, pakufema, simudza maoko ako pamusoro pemusoro wako kuti upinde Talasana (Palm Tree Pose) kana munyoro Anuvittasana (Standing Backbend) sezvaunofemera mudumbu mako
- Exhale uye udzikise maoko ako kumashure kuti udzoke muTadasana
- Ramba uchifema kusvika ku6, uye kubuda kusvika pa6, uchishandisa diaphragm yako kuzadza mapapu ako nemhepo, uye kubata dumbu kumapapu asina chinhu zvachose. Simudza maoko ako paunenge uchifema mukati, uye wodzidzikisa paunenge uchifemera kunze, kuti utange kuwana kuyerera kwekutanga kurongedza kufamba kwako nekufema. Tarisa pakuchengetedza ruoko rwako rwechipfuva zvakanaka, uye kushandisa diaphragm yako kufema mudumbu rako.
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Imwe pfungwa ya “Chivabvu 2022 Yoga Dambudziko: Pranayama (Kufema) - Diaphragmatic Breath: Kuyerera Kufema neAsanas"