Njira yabwino yokhazikitsira mtima pansi pakakhala vuto ndikuchita masewera atatu osavuta opumira. Koma choyamba muyenera kuchitapo kanthu modekha, akulangiza katswiri wa zamaganizo ndi yoga mphunzitsi Alyssa Yo.
Monga katswiri wa zamaganizo, nthawi zambiri ndimawona anthu akulimbana ndi nkhawa. Komanso, anzanga ena ndi achibale anga amavomereza kuti nthawi zambiri amakhala ndi nkhawa. Inde, ndipo ineyo kaŵirikaŵiri ndakhala ndikulimbana ndi malingaliro ndi malingaliro osautsa.
Pali zambiri za momwe mungagonjetsere nkhawa ndikuwongolera bwino malingaliro anu, koma zingakhale zovuta kuzizindikira nokha. Kuti tiyambire? Nazi zina zofunika kupuma zomwe mungagwiritse ntchito mutangoyamba kukhala ndi nkhawa. Yesani njira zonse zitatu kuti muwone zomwe zingakuthandizireni bwino.
Nthawi zambiri mukamaphunzitsidwa modekha, mutha kugwiritsa ntchito bwino izi munthawi zomwe zimabweretsa nkhawa.
Ngakhale kupuma
Izi ndizosavuta kupuma zolimbitsa thupi zomwe zimatha kuchitika kulikonse komanso nthawi iliyonse. Zimathandizira kukhazika mtima pansi dongosolo lamanjenje lapakati, lomwe limawonjezera chidwi ndikuchepetsa zizindikiro za nkhawa ndi nkhawa. Njirayi imakhala yothandiza makamaka mukamakwiya komanso kukwiya, kapena ngati simungathe kugona kwa nthawi yayitali.
Kotero:
- Kokani mpweya kudzera m'mphuno mwanu kuti muwerenge maulendo anayi.
- Gwirani mpweya wanu.
- Exhale kudzera m'mphuno, komanso kuwerengera mpaka zinayi.
Ngati simungathe kuugwira mtima, mukhoza kuutulutsa mkamwa mwanu.
Mukazolowera kuwerengera mpaka zinayi, yambani kuwerengera nthawi yopuma ndi kupuma mpaka zisanu ndi chimodzi, kenako zisanu ndi zitatu.
Kupuma kwa m'mimba (diaphragmatic).
Ambiri aife tayiwala kupuma moyenera. Timapuma pakamwa: mwachiphamaso, mozama, mosagwiritsa ntchito diaphragm. Ndi kupuma koteroko, gawo lakumwamba lokha la mapapu ndilokhudzidwa ndipo timalandira mpweya wochepa.
Mwa kupuma mozama, simumangowonjezera kuchuluka kwa okosijeni wokokedwa, komanso kudzikonzekeretsa kuti mukhale ndi chidwi ndi kusinkhasinkha.
1. Ikani dzanja limodzi pachifuwa chanu ndi lina pamimba. Mukapuma kwambiri, dzanja lomwe lili pamimba mwanu liyenera kukwera pamwamba kuposa dzanja lomwe lili pachifuwa chanu. Izi zimatsimikizira kuti diaphragm imadzaza m'mapapo ndi mpweya.
2. Pambuyo potulutsa mpweya m'kamwa mwanu, puma pang'onopang'ono kudzera m'mphuno mwanu kwa chiwerengero cha zinayi kapena zisanu ndikupuma kwa masekondi 4-5.
3. Tumizani mpweya pang'onopang'ono kudzera mkamwa mwanu kwa mphindi zisanu.
Mpweya ukatulutsidwa ndipo minofu ya m'mimba imamasuka, imangitsa kuti ichotse mpweya wotsalawo.
4. Bwerezaninso kuzungulirako kanayi (kupuma mozama kasanu), ndiyeno yesani kupuma kamodzi pamasekondi khumi aliwonse (ndiko kuti, kupuma kasanu ndi kamodzi pa mphindi imodzi).
Mukadziwa bwino njirayi, mutha kuphatikiza mawu muzochita: mwachitsanzo, kutulutsa mawu akuti "kupumula" ndikutulutsa "kupsinjika" kapena "kukwiya". Lingaliro ndiloti mukamakoka mpweya, mumakhala ngati mumatengera malingaliro abwino, ndipo mukatuluka, mutulutse opanda pake.
Kupuma ndi mphuno zosinthasintha
Kuti muchite izi, lowetsani mpweya kudzera m'mphuno imodzi, gwirani mpweya wanu, kenaka mutulutse mpweya wina mu chiŵerengero cha 2: 8: 4. Mmodzi «njira» tichipeza masitepe asanu. Yambani ndi njira zitatu ndikuwonjezera pang'onopang'ono chiwerengero chawo.
Ndi kupuma uku, mumagwiritsa ntchito Vishnu mudra (chizindikiro chophiphiritsira mu Chihindu ndi Chibuda): kutseka ndi kutsegula mphuno ndi dzanja lanu lamanja. Dinani chala chanu ndi chala chapakati m'manja mwanu ndikubweretsa dzanja lanu kumphuno. Chala chachikulu chiyenera kukhala kumanja kwa mphuno, ndi chala chaching'ono ndi mphete kumanzere.
Njira mu njira imodzi:
- Pumani mpweya kudzera m'mphuno yakumanzere, kutseka kumanja ndi chala chachikulu ndikuwerengera mpaka zinayi.
- Gwirani mpweya wanu potseka mphuno zonse ziwiri ndikuwerengera mpaka khumi ndi zisanu ndi chimodzi.
- Exhale kupyolera mumphuno yakumanja, kutseka kumanzere ndi mphete ndi zala zazing'ono ndikuwerengera zisanu ndi zitatu.
- Kokani mpweya kudzera m'mphuno yakumanja (kumanzere kukatsekedwa ndi mphete ndi zala zazing'ono) kuwerengera mpaka zinayi.
- Gwirani mpweya wanu potseka mphuno zonse ziwiri ndikuwerengera mpaka khumi ndi zisanu ndi chimodzi.
- Exhale kudzera kumanzere kwa mphuno (kumanja kumatsekedwabe ndi chala chachikulu), kuwerengera mpaka eyiti.
Alyssa Yo ndi katswiri wazamisala komanso mphunzitsi wa yoga.