Breathing izivivinyo: ukusebenza isimiso

Ukuphefumula - inqubo ebalulekile, ngaphandle okuyinto ukuphila umzimba engenakwenzeka. wamaphaphu efanele kuholela ezifweni ezihlukahlukene. Thuthukisa amakhono ukusiza ukuphefumula izivivinyo ezikhethekile.

Practitioners kufanele nombala ukuthuthukisa engxenyeni engenhla, eziphakathi nendawo kwamaphaphu. Bophelani ukuphefumula efanele Kunconywa endaweni yokuqala ovundlile. Khona-ke umkhuba kungaba vele emi noma ukuhlala. Ezinsukwini zokuqala noma amasonto adlulayo ekusebenziseni akufanele idlule 1 iminithi. Khona-ke kancane kancane ukwandisa nesikhathi umkhuba. kutivocavoca zenziwa kuphela ngokusebenzisa ekhaleni. Uma ukuthola kunzima ukuzivocavoca, khona-ke amavesi acinene atholakala ivimbekile. Ngo-yoga, zikhona izindlela eziningana wahlanza kubo, ukugeza ngamanzi kanye nezixazululo, usebenzisa ipayipi.

Ukuphefumula umzimba kangcono wenziwa endaweni evulekile, isibonelo, ihlathi, umfula, njll Kodwa ezindaweni zasemadolobheni akusiyo njalo kungenzeka, ngakho Bazama ukukwenza ukuze pholisa ndawo. Isikhathi esingcono kakhulu sokuba ukuphefumula izivivinyo - ekuseni (amahora mayelana 5-8) futhi ntambama (azungeze 20 - 22 amahora). Kumele ukuqhuba nsuku zonke ngaphambi ekuseni umzimba noma ihora ngaphambi sokulala.

Breathing izivivinyo kuzoqala nge ukuthuthukiswa diaphragm futhi engxenyeni engezansi yamaphaphu. Amanga phezu flat, musa ukufaka umcamelo phansi kwekhanda lakhe. Isandla sokunene wagqoka esiswini, kwesokunxele - esifubeni. Zonke umzimba uphumule ngokuphelele. Thatha umoya bese wedlulela emoyeni ngokushesha e esiswini, kufuthwe ngokukhululekile, ngaphandle wafifiyela. Phakathi okhishwa ngamakhala ukunciphisa imisipha besisu futhi ngokushelela lizokhuphuka emoyeni ukuze laphuma ukukhanya etholakalayo. Yenza 20 nomoya uziphe uphumule. Ngalesi sikhathi, musa nje ulala ukugcina emizweni ngaphakathi kuwe. Nalesi senzo iqala ukuphefumula izivivinyo. Umzimba for engxenyeni emaphakathi kanye engenhla kwamaphaphu sichaziwe ngezansi.

Ibhayisikobho induduzo isimo ekhululekile, qala esifubeni ukuphefumula. Uma wahlala umile ekusebenziseni lokuqala, esifubeni, bese kulokhu - ngokuphelele ezolile kumele kube isisu. Thatha umoya, emoyeni emaphashini miss isikhungo, ne imiphetho kancane ukunwetshwa. On awumoya okhishwa ngamakhala, ivolumu thorax incipha. Ngemva rep 20, ubuyele emuva ukuphefumula kwakho kwemvelo futhi agcine emizweni.

It uhlala ukuthuthukisa phezulu emaphashini. umoya okunjalo kwezinkolo kubizwa ngokuthi i-clavicle. Bobabili izandla lapho ukuhogela ahlale ngokuphelele namanje, umoya kancane kuphela igcwalisa emaphashini bese uya emuva. Ingabe ama-rep 20 nokuphumula.

Manje hlanganisa zonke izivivinyo ukuphefumula. Yoga libhekisela emkhubeni ukuphefumula ephelele. Inhale bese exhale ngesikhathi esifanayo uzobe kancane sisalokhu. Inhalation lokuqala ugcwalise ingxenye engezansi yamaphaphu (esiswini ulele), khona-ke isilinganiso (enwetshiwe imiphetho) bese elingenhla (clavicle waphakamisa). I okhishwa ngamakhala kwenziwa oda efanayo. Vuthelani esiswini, esifubeni kanye wamaphaphu engenhla. Phinda lokhu izikhathi okungenani 5. Nalapha futhi, zinike ikhefu futhi uphumule.

Ekuphetheni, ingabe ukuzijayeza Ukuhlanza Breath. Kungcono ukwenza ngenkathi emi noma ukuhlala. Breathe ku ikhala kanye nomlomo phandle. Kodwa kulokhu, izindebe kumele ngokulayisheka ngu emazinyweni iqondiswe bubheke endlini. I okhishwa ngamakhala kwenziwa ngezinyathelo ezintathu. Okungukuthi, umoya - isiphetho - exhale - exhale. Yenza 3 ukuhlanzwa umoya sebenzisa emizweni. Uma ufuna ukuphinda ke ukuchitha enye 2 - 4 izikhathi. Ngemva imikhuba ukuphefumula desirably ulale.

Uzophawula ukuthi amaphaphu ziqala ukusebenza ngokugcwele. Ungakhathazeki uma umsebenzi ngeke etholwe ngesikhathi esisodwa, lokho kulungile. amaphaphu akho abasebenza kule kwamanzi, manje badinga kabusha ngaphansi ngendlela enempilo xaxa. Prakthiza nsuku zonke futhi emva kwamasonto ambalwa uqaphela imiphumela emihle.