Pranayama - Kufema - Zuva 3 - Yogic Kufema - Vatatu Chikamu Kufema

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Nhasi Yezuva nezuva Yogi Dzidzira ndeye Yogic Breath, Pranayama Dzidzira. Vazhinji vedu takaedza diaphragmatic kufema, icho chiri chikamu chimwe cheizvi zvikamu zvitatu zvekufema. Isu tinokurudzira kubatanidza iyi nzira yekufema mune yako Asana dzidzira, uye kuunza mberi mukati chirangariro! Iyi zvakare inzira huru yekudzikamisa yekushushikana.

Diaphragmatic Breath

• Tanga muna a chigaro chakasununguka 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
• Ramba uchifema kusvika ku6, uye kubuda kusvika pa6, uchishandisa diaphragm yako kuzadza mapapu ako nemhepo, uye kubata dumbu kumapapu asina chinhu zvachose. Tarisa pakuchengetedza ruoko rwako rwechipfuva zvakanaka, uye kushandisa diaphragm yako kufema mudumbu rako.

Yogic Breath / Vatatu Chikamu Kufema

• CHIKAMU 1 – Belly: Diaphragmatic kufema chikamu chekutanga chezvikamu zvitatu zvekufema! Iva nechokwadi chokuti unozadza 10 inhalations yakazara uye kufema, kuverenga kusvika 6 kune imwe neimwe inhale uye exhale.
• CHIKAMU 2 - Mbabvu: Mushure mekufema gumi rakazara mudumbu - mushure mekuwedzera mudumbu mako, edza kuwedzera mbabvu yako kunze pane inhales uye uchibvumira kudzvanya pane exhales.
• CHIKAMU 3 - Chest: Mushure me10 yakazara inhale uye kufema nekuwedzera kwembabvu - tanga wazadza dumbu rako, wozowedzera mbabvu cage, wozoedza kubvumira clavicle yako (collar bone) kuti isimuke paunenge uchizadza uye kubvisa mapapu ako zvachose kune imwe kufema kwe10.

Please comment and let me know zvawafunga nezvazvo Pranayama kurovedza muviri! Iwe unobatanidza kufema kwe diaphragmatic seizvi, kana imwe Pranayama mune yako Asana kudzidzira? Wakamboedza kufema uku kwezvikamu zvitatu? Iwe une imwe Pranayama tsika yaunonyanya kufarira? Gara uchiyeuka, iva netsitsi!

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