Pranayama - Kufema - Zuva 4 - Vilona Pranayama - Retained Breath

Mangwanani Yogis! Nhasi ndi Pranayama Zuva! Isu tiri pakati pezuva nezuva Asana dzidzira dambudziko munaSeptember.

Ndokumbira utarise peji redu reAsana Styles kune zvinongedzo kune youtube mavhidhiyo eakasiyana eYoga Zvitaera. For Pranayama Nhasi nhasi, ndinokurudzira a Hatha or Iyengar Style kirasi, kuve nechokwadi chekutarisa kurongeka kwako, uye pamwe edza nzira itsva yekufema yanhasi (mutsauko 3) kana maposi abatwa kwenguva yakareba!

Ndinowanzo dzidzira ne Yoga Studio App pachinzvimbo chekutepfenyura masevhisi, saka ndinogona kudhawunirodha makirasi angu andinoda uye kushandisa munzvimbo dzisina Wifi kana chiratidzo chefoni. Nhasi ndiri kuita imwe yezvandinoda - Beginner AM (20 Minute), iyo yandinogadzirisa nemamwe mavhezheni epamusoro ezvimiro anosanganisira full side plank, mwero wakatambanudzwa rutivi rwekona, uye kuderera zvishoma nezvishoma kubva papuranga kuenda Chaturanga Dandasana / Yoga Push-Up…Ndichiri kushanda nesimba reruoko kuita Yepakati vhezheni yekirasi ino. Ini ndinowanzo dzidzira Asana kazhinji mangwanani, uye iyi ndiyo yangu yandinoda mangwanani nhevedzano! PS Ini ndinochengeta Ocean kune yekumashure ruzha mune yangu Yoga Studio App, kubatsira kundiyeuchidza kushandisa Ujjayi Pranayama kana Ocean Breath!

Nhasi Yezuva nezuva Yogi Dzidzira ndeye Vilona Pranayama kana Kuchengetedzwa Kufema, Kudzidzira kwePranayama. Tichatanga diaphragmatic kufema, inova chikamu chimwe chemweya uyu. Vilona Pranayama inoshandura se "kupokana nemafungu" uye inzira inochengetwa yekufema. Isu tinokurudzira kubatanidza iyi nzira yekufema mune yako Asana maitiro kana maposeji akabatwa kwenguva yakareba! Kana, iwe unogona kushandisa iyi yekutonhodza kufema nzira yekudzikama mushure mekuita kurovedza muviri, kana kubatsira nekufunganya.

Diaphragmatic Breath

• 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
• 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.

Vilona Pranayama / Akachengetwa Mhepo

• VARIATION 1 - Chengetedza usati Inhale: Diaphragmatic kufema ndicho chikamu chekutanga chekufema uku! Iva nechokwadi chokuti unozadza 10 inhalations yakazara uye kufema, kuverenga kusvika 6 kune imwe neimwe inhale uye exhale. Zvadaro, bata mweya wako kuverenga 6 pamberi pega yega inhale. Yako kufema maitiro ichave Inhale 6, Exhale 6, Bata 6, Inhale 6 ...
• VARIATION 2 - Chengetedza pamberi peExhale: Kufema kwediaphragmatic ndicho chikamu chekutanga chekufema uku! Iva nechokwadi chokuti unozadza 10 inhalations yakazara uye kufema, kuverenga kusvika 6 kune imwe neimwe inhale uye exhale. Zvadaro, bata kufema kwako kwekuverenga kwe6 musati wapera imwe neimwe. Maitiro ako ekufema achave Inhale 6, Bata 6, Exhale 6, Inhale 6 ...
• VARIATION 3 - Chengetedza usati Inhale uye Exhale: Diaphragmatic kufema ndicho chikamu chekutanga chekufema uku! Iva nechokwadi chokuti unozadza 10 inhalations yakazara uye kufema, kuverenga kusvika 6 kune imwe neimwe inhale uye exhale. Zvadaro, bata kufema kwako kwekuverenga kwe6 musati umwe neumwe inhale UYE exhale. Maitiro ako ekufema achave Inhale 6, Bata 6, Exhale 6, Bata 6, Inhale 6 ...

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Please comment and let me know zvawafunga nezvazvo Pranayama kurovedza muviri! Iwe unobatanidza here Pranayama mamuri Asana kudzidzira? Wakamboedza kufema here? Une imwe here Pranayama dzidzira iwe unonyanya kufarira? Gara uchiyeuka, iva nemutsa!