Nauli: indlela yokusebenzisa, indlela yokufunda, ilawula

I-Nauli - ngakho-ke e-yoga ibizwa ngokuthi ukujikelezwa kwemisipha yomzimba. Kunesitatimende ukuthi yonke imisipha kufanele ihambe okungenani kanye ngosuku. Lokhu kuvimbela ukuqhuma kwamandla, njengamanzi, okuma futhi ahlambulukile futhi aphephe. Ngakolunye uhlangothi, amanzi agelezayo ahlanzekile njalo. Yingakho imisipha yesisu namathumbu kufanele isetshenziswe nsuku zonke. Iyini inqubo yokubulawa? Indlela yokufunda ukwenza uhlobo lokuxilonga kwangaphakathi kwezitho, oluba nethonya elizuzayo ezindleleni zokugaya nokuhlanzwa emzimbeni?

Uzoqala kuphi?

Njengokuzivocavoca kokuqala, kunconywa ukuba usebenzise ukuphathwa kwamasu ngegama le-agnisara kriya. Iyenziwa kanje: udinga ukuma, imilenze ibhekene ne-shoulder width ngaphandle, ngakho kufanele uthathe umoya ojulile ngekhala lakho. Philisa emlonyeni, ngenkathi ugoqa imilenze emadolweni, ubeka izandla zombili ezinqulwini. Emva kokuphefumula, vumela imisipha yomzimba iphumule futhi ibambe umoya wakho. Kulo mhlaba, qala ukuhambisa udonga lwamathumbu ngamandla futhi ngokushesha izikhathi ezingu-10-15. Bese uvula ngekhala bese uthatha isikhundla esiqondile. Phinda usebenzise izikhathi ezingu-3-5. Le nqubo ivuselela i-manipura chakra iphinde ivusele "umlilo wokugaya", onomthelela ovuthisayo ekufakeni umzimba, kuqinisa isimiso somzimba sokuzivikela futhi kuyasiza ekwelapheni isifo sikashukela. I-Agnisara Kriya kufanele isetshenziswe ngokuqinile esiswini esingenalutho futhi kungabikho izifo zamathumbu noma ama-pancreas. Ungalisebenzisi le nqubo ngesikhathi ukhulelwe. Lapho imisipha yomzimba ishintshwe futhi iqiniswa phakathi kwamasonto ambalwa ngenxa yokuzivocavoca okunjalo, ungaqhubeka ngokuqondile ukuqhuba i-nauli.

Indlela yokusebenza: indlela yokufunda ukwenza i-nauli?

Okokuqala udinga ukuqondana, imilenze ihlukane kancane, uphefumule ngokujulile emakhaleni akho, uphume emlonyeni wakho futhi ubeke phambili, ugcine umhlane wakho uqonde. Vula kancane imilenze epeni bese ufaka kokubili izandla ezinqulwini. Ngokuphefumula okuphuzile, ngokushesha futhi ngokushesha udwebe esiswini (isisu esiswini) bese uzama ukuzizwa unesisu esiswini esisodwa. Ngesikhathi sokuphefumula okulandelayo, vula futhi. Le nqubo ingabuyekezwa izikhathi ezingu-5-6. Emva kokuzikhandla isikhathi esithile, ungathuthela kwesisindo sangakwesokudla ukusuka kwesobunxele kuya kwesobunxele, bese usuka kwesobunxele ukuya kwesokudla, futhi kamuva uzame ukusebenzisa lezi zithundu ngezikhathi eziyindilinga . I-Technique yokuqaliswa - indlela yokufunda? Iseluleko esiwusizo siyoba kanje: konke kufanele kwenziwe kancane kancane, ngoba ngeke kube khona ukwenza izinhlanganisela eziyinkimbinkimbi ngesikhathi esisodwa, inqubo yokuqonda umkhuba ithatha isikhathi nesineke.

Izinzuzo zobuchwepheshe

I-Nauli iqinisa imisipha, ikhiqiza isilonda nesisindo somzimba ophansi, ilawula ukucindezeleka kwegazi, ikhulule ukugubha kwenhliziyo. Ngokuvuselela nokulawula yonke isimiso sokugaya, le nqubo ibhekwa njengokuvivinya umzimba okuwusizo kuwo wonke umzimba. Isimbangela sezifo eziningi sivela ohlelweni lokugaya: ikhanda, izifo zesikhumba, futhi ngezinye izikhathi umdlavuza. Izinto ezinobuthi kanye nezidakamizwa ezingasetshenzisiwe ngesikhathi esifanele futhi zihlale emzimbeni, ezimweni eziningi, imbangela yalezi zinhlekelele. U-Nauli uyashesha ngokushesha imisipha yomzimba - izinzwa, amathumbu, ingxenye ngayinye yesistimu yangaphakathi yezitho ivuselelwa yilo mkhuba. Ilinganisela uhlelo lwe-endocrine futhi lusizo ekuqiniseni ukukhiqizwa kwamahomoni ocansi. Ngokwenzayo, umuntu angakwazi ukulawula izifiso zengqondo futhi aqinise ngisho namandla. Kuyini iNauli (inqubo yokwenza), indlela yokufunda? Umphumela osebenzayo ufinyelelwa uma usebenza ngokufanele futhi ucabangela zonke izincomo. Isibonelo, akufanele uhlanganyele ekuhlungeni kwe-muscle engenalutho esiswini, ngesikhathi sokukhulelwa, noma uma kukhona amatshe ezinso noma isilonda senyongo.

Ukuqeqeshwa nauli

Iyiphi indlela yokwenza nendlela yokufunda ukuthi ungasebenzisa kahle kanjani enye yezenzo eziphambili e-yoga? Ukusebenza okungalungile kudinga ingozi ethile yokulimala. Kunzima ukukufunda lokhu kusukela ezincwadini. Kudingekile ukuthi usebenze nomfundisi oye waqonda kahle ukuqonda futhi uqonda ngokucacile zonke izici zenqubo. Indlela yokufunda ukuqhuba ngaphandle kobuhlungu futhi ngaphandle kokukhathazeka ngokomzimba? Ukuqeqeshwa kwe-nauli, njengombuso, kwenzeka ezinyathelweni eziningana:

1. Hlola izithiyo ze-uddiyana bandha (agnisara) amasonto ambalwa noma ngisho nezinyanga.

2. Ukugcwaliseka kwezesayensi ephakathi kungenzeka kuphela ngokuphumelela kwesigaba sokuqala.

3. Ngemva kokuqonda i-nauli ephakathi, umuntu angazama ukushintshela emaceleni kwesobunxele nangakwesokudla, futhi uzame ukugoqa imisipha yomzimba kumbuthano.

Ukuvimbela

Uma i-nauli isetshenziselwa isikhathi esithile ngaphandle kokusebenzisa izindlela zokuhlanzwa, ukuzindla nokuphefumula komgogodla, lokhu kungaholela ekungalingani kwamandla emzimbeni. Kungcono ukufundela ochwepheshe abanolwazi. Abantu abanesifo senhliziyo noma ukugula kwamathumbu kufanele bafune izeluleko zobuchwepheshe ngaphambi kokufunda i-nauli.

Ukuhlukaniswa kwemisipha yomzimba

Yimuphi umkhuba wokwenziwa komsebenzi owawufeziwe? Ungafunda kanjani? Inqubo yokujikeleza kwemisipha yomzimba iphinde ibizwa ngokuthi ukuhlukaniswa kwesisu, ngoba kubalulekile ukuhlukanisa imisipha, ukuyihlanganisa noma ukuyixosha. Uma kudingeka ukuthi ulandele iseluleko somfundisi ogazini ogazini. Lokhu kusetshenzwa kungenziwa kokubili endaweni yokuhlala kanye nokuma, kodwa abafundi kufanele baqale kusuka endaweni yokuma, bebeka eceleni izinyawo zabo cishe ngamamentimitha angu-30 ukuze babe nokuma okuqinile. Ukuhlukaniswa kwemisipha yomzimba kungenzeka kuphela endaweni yokuphumula, ngakho-ke uma uphumelela ngamandla, udinga ukuvula umlomo wakho bese ugoba ukuze udonse umoya wonke esiswini sakho. Ukunyakaza kwemisipha ngeso lengqondo kanye nokuphikisana kwama-counterclockwise yizindlela eziphambili kakhulu nezinkimbinkimbi. Njengoba uye wazi kahle le nqubo ngesimo sokuma, ungazama ukukwenza endaweni ehlezi.

Nini ukuqhuba i-nauli? Ikhono lokukhishwa

Ungafunda kanjani? Indlela yokuthuthukiswa okuhle isekelwe ekuziphatheni kwesikhathi kanye nokujwayela njalo. Njengoba kune-massage enhle yazo zonke izitho zangaphakathi, lezi zivivinyo ziyoba nomthelela omuhle ezinso kanye nesibindi, isambatho nesigqabha samanzi, i-pancreas nesilonda sesisu, i-prostate gland noma ama-ovari, kanye nezitho zokuzala. Umphumela wokugaya umzimba ohlelweni lokugaya umzimba unomphumela ovusa umkhuba ojwayelekile, futhi uvimbela izinkinga ngokuqothulwa. I-Nauly inconywa kubantu abanesifo sikashukela. Impumelelo ewusizo kakhulu ukusetshenziswa kobuchwepheshe besifazane abanezinkinga zobunzima - kusukela ekungeneni kokuya esikhathini nasekuhluphekeni ngesikhathi sokuya ezinkingeni ezine-ovaries kanye nesisu. Ngaphezu kwalokho, ama-gymnastics anzima okuphefumula ashisa amafutha angaphezu kwesisu.

Amathiphu nosizo

Ingabe lena yinkambinkimbi eyinkimbinkimbi kwisayensi? Ungafunda kanjani? Umphumela uzoba nomphumela kuphela uma wenza kahle. Iphuzu eliphelele akuyona ukwenza konke ngokushesha, kubalulekile ukuba uzijwayele ukukwenza kancane kancane, kusebenza kakhulu futhi kuyasiza emzimbeni. Ekuqaleni kwentuthuko, kungenzeka ukusiza ukuhamba kwemisipha yomzimba, ukuhambisa izinkalo embuthanweni. Kamuva, lapho ikhono lihle kakhulu noma liphansi, ungazama ukwenza umzimba kuphela ngamasipha omzimba. Ngesikhathi sokusebenza noma emva kokusebenza, ungase uzizwe unesifiso sokuchama. Lokhu kujwayelekile ngokweqile, lokhu kusho ukuthi inqubo yokuhlanzwa nokuvuselela iyasebenza. Yenza i-nauli kuphela esiswini esingenalutho noma amahora angu-5 ngemva kokudla, kungenjalo kungase kube nobuhlungu, kungakhululeki. Uma kwenzeka kubanda noma izinkinga zomphimbo nokuphefumula, kuyadingeka nokugwema ukuzivocavoca. Lo mkhuba ophambili kufanele wenziwe uma umuntu ephilile ngokuphelele. Uma kukhona ukungabaza, kubalulekile ukuthi uxoxe nodokotela futhi uthintane nothisha wakho we-yoga ngalokhu. Ukuzivocavoca akuqinisekiswanga iziguli ezinesifo senhliziyo nabantu ababhekene nokucindezeleka komfutho wegazi, i-colitis, izilonda, umdlavuza wesisu, isifo sohudo, i-hernia noma ama-gallstones noma amatshe aso.

Yoga yisayensi yokuphila okulungile

Izindlela ze-yoga zihilela zonke izici zempilo yomuntu ngokomzimba nangokomzwelo emzimbeni, engqondweni, ngokomzwelo, ezenhlalakahle nasezingokomoya. Igama elithi "yoga" lisho "ubumbano", okusho ukubumbana komzimba wonke, umphefumulo kanye neqiniso eliphakeme. Enye yezinto ezithuthukisiwe yi-Nauli. Indlela yokusebenzisa, indlela yokufunda, imithetho yobuchwepheshe - yonke le mibuzo idinga incazelo eningiliziwe. Ngakho, i-Nauli iyisisindo somzimba wesisu. Leli gama lesiSanskrit livela empandeni ye- 'napa' noma 'nas', okusho isitsha esibulalayo, umvuthwandaba noma inzwa yomzimba, umhlanga noma isiqu esingenalutho. Kuyathakazelisa futhi ukuphawula ukuthi igama lesiSanskrit elithi 'na'a' lisho umkhumbi, futhi kuyiqiniso ukuthi lapho le nqubo ifika ekupheleleni, ukuhamba kwemisipha yomzimba kufana namaza asondela olwandle, afana nalawo adalwe umkhumbi. I-Nauli ngumkhuba ohilela ukuhlukanisa umsila oqondile. Ukujikeleza ngalunye kulesi simo kunalo igama futhi kubhekene nenqubo ethile emzimbeni.

Ngaphakathi

I-muscle eqondile esiswini imele imisipha emibili emide ekhona engxenyeni yangaphakathi yesisu, esukela enkabeni ye-thorax esiseduze ne-diaphragm kuya emthini we- pubic. Ngesikhathi lezinqubo, imisipha yangaphandle ye-oblique ingabandakanyeka. I-nauli yokuqala ejwayele ukuzenza ngezandla ezinqulwini ngaphezu kwamadolo bese iguqula umzimba. Njengoba uthuthukisa amakhono akho, ungaqhuba ezinye izikhundla, endaweni eqondisiwe kakhulu, ngezandla zakho zibekwe phezulu ezinqulwini zakho. Lena yindlela yokuziphatha yendabuko.

Indlela yokufunda i-tragaka, neti, kalabhati, dhouti namanye amasu ku-yoga?

Impendulo ingaba kanje: kusuka elula kuya eziyinkimbinkimbi. Inqubo yokubulawa ibhekwa njengento eqondile. Indlela yokufunda kapalabhati, neti, pranayama kanye namanye amasu afanayo e-yoga? Ekuqaleni i-agnisara ikwazi kahle, lapho ikwazi ukulawula imisipha yesisu isungulwa. Zonke ezinye izindlela zingasetshenziswa kamuva. Izindlela eziphambili kunazo zonke ziyi-dhouti ne-basti, zivame ukuzwa eminyakeni yobudala emva kweminyaka engamashumi amabili. Basti ukuhlanzwa kwamathumbu amakhulu nge-enema ekhethekile esekelwe uju noma ikhofi. I-Kapalbhati ifana nokuzivocavoca okuphefumulayo, okuyinto elula futhi kuthatha isikhathi esincane. I-Tragaka iyimbono eqondile yento, le nqubo ihlose ukuthuthukisa amehlo nokunciphisa ukucindezeleka kwengqondo. Ngokuvamile into yokuzindla yikhandlela elivuthayo. Amasu amaningi kunzima kwabaqalayo, ngakho-ke ngaphandle kokulungiswa kwangaphambili kanye nomfundisi onolwazi nge-yoga, akukhuthazwa.

I-Nauli iyindlela yokusebenzisa i-hatha yoga ye-classic, engavamile ukufundiswa ezikoleni ze-yoga, ngoba kubhekwa njengenzima kakhulu. Indlela yokujikeleza kwemisipha ingaqondiswa kuphela ngokukhuthazela nokubekezela. Ngokuvamile, kuthatha izinyanga ezintathu ukuqeqeshwa okujwayelekile ukuze ufunde izinto ezisisekelo zokuziphatha. Inzuzo yokusebenzisa le nqubo kunzima ukugcizelela. Ngemuva kokumangalisa, inhliziyo iqala ukupompa igazi ngesivinini esheshayo, futhi lokhu kuyindlela yokuzivocavoca kwe-aerobic yomzimba. Ngalesi sikhathi, kukhululwa inani elikhulu le-oksijeni, elisiza ukubhubhisa nokukhipha ubuthi emzimbeni. Enye inzuzo enkulu ukushiswa kwezingqimba zamafutha ezindaweni eziyinkinga, ikakhulukazi esiswini.