I-Psychology

Indlela engcono kakhulu yokwehlisa umoya esimweni esiphazamisayo ukwenza izivivinyo ezintathu zokuphefumula ezilula. Kodwa okokuqala udinga ukuzilolonga usesimweni esizolile, weluleka isazi sokusebenza kwengqondo nothisha we-yoga u-Alyssa Yo.

Njengesazi sokusebenza kwengqondo, ngivame ukubona abantu abanenkinga yokukhathazeka. Ngaphezu kwalokho, abanye babangane bami nezihlobo bayavuma ukuthi bavame ukukhathazeka. Yebo, futhi mina ngokwami ​​ngokuvamile kuye kwadingeka ngibhekane nemicabango nemizwa ephazamisayo.

Kunolwazi oluningi mayelana nendlela yokunqoba ukukhathazeka nokulawula kangcono imizwa yakho, kodwa kungase kube nzima ukukuthola ngokwakho. Uzoqala kuphi? Nazi ezinye izivivinyo zokuphefumula eziyisisekelo ongazisebenzisa ngokushesha nje lapho uqala ukuzizwa ukhathazekile. Zama womathathu amasu ukuze ubone ukuthi yikuphi okukusebenzela kangcono.

Lapho uziqeqesha kaningi usesimweni esizolile, yilapho uzokwazi ukusebenzisa kangcono lokhu okuhlangenwe nakho ezimeni ezivusa ukukhathazeka.

Ngisho nokuphefumula

Lona umsebenzi wokuphefumula olula kakhulu ongenziwa noma kuphi nanoma nini. Kuyasiza ukuthulisa isimiso sezinzwa esimaphakathi, sona sithuthukisa ukugxila futhi sinciphise izimpawu zokukhathazeka nokucindezeleka. Le nqubo iwusizo ikakhulukazi uma uzizwa ucasukile futhi uthukuthele, noma uma ungakwazi ukulala isikhathi eside.

Ngakho:

  1. Hofuzela emakhaleni akho izikhathi ezine.
  2. Bamba umoya.
  3. Khipha umoya ngekhala lakho, ubuye ubale uye ku-XNUMX.

Uma ungakwazi ukuyibamba intukuthelo yakho, ungayikhipha ngomlomo wakho.

Uma ujwayela ukubala ukuya kwezine, qala ukwandisa isibalo ngesikhathi sokuhogela kanye nokukhipha umoya sibe yisithupha, bese sifinyelela kwabayisishiyagalombili.

Ukuphefumula kwesisu (diaphragmatic).

Iningi lethu selikhohliwe indlela yokuphefumula kahle. Siphefumula ngomlomo: ngokukha phezulu, kancane, ngaphandle kokusebenzisa i-diaphragm. Ngokuphefumula okunjalo, ingxenye engenhla kuphela yamaphaphu ehilelekile futhi sithola umoya-mpilo omncane.

Ngokuphefumula ngokujulile, awugcini nje ukwandisa inani le-oxygen ephefumulayo, kodwa futhi uzilungiselele umkhuba wokugxila nokuzindla.

1. Beka isandla esisodwa esifubeni sakho nesinye esiswini sakho. Uma udonsa umoya, isandla esiswini sakho kufanele sikhuphukele phezulu kunesandla esifubeni sakho. Lokhu kuqinisekisa ukuthi i-diaphragm igcwalisa amaphaphu ngokuphelele ngomoya.

2. Ngemva kokukhipha umoya ngomlomo wakho, donsa umoya ojulile kancane ungene ngekhala lakho izikhathi ezine noma ezinhlanu bese ubamba umoya wakho imizuzwana emi-4-5.

3. Khipha kancane ngomlomo wakho izikhathi ezinhlanu.

Lapho umoya ukhishwa futhi imisipha yesisu iphumule, iqinise ukuze ikhiphe umoya osele.

4. Phinda umjikelezo izikhathi ezine ezengeziwe (ukuthola ukuphefumula okuhlanu okuphelele), bese uzama ukudonsa umoya owodwa njalo ngemizuzwana eyishumi (okungukuthi, ukuphefumula okuyisithupha ngomzuzu).

Uma usuwazi kahle le nqubo, ungafaka amagama ekusebenzeni: isibonelo, phefumula igama elithi "ukuphumula" futhi ukhiphe "ukucindezeleka" noma "intukuthelo". Umqondo uwukuthi uma uhogela umoya, udonsa umzwelo omuhle, futhi lapho ukhipha umoya, ukhulule omubi.

Ukuphefumula ngamakhala ashintshana

Ukwenza lo msebenzi, donsa umoya ngekhala elilodwa, ubambe umoya wakho, bese uwukhipha ngomunye ngesilinganiso esingu-2:8:4. "Indlela" eyodwa iqukethe izinyathelo eziyisithupha. Qala ngezindlela ezintathu futhi kancane kancane ukwandisa inani labo.

Ngalokhu kuphefumula, usebenzisa i-Vishnu mudra (isenzo esingokomfanekiso kubuHindu nobuBuddha): vala futhi uvule amakhala ngesandla sakho sokudla. Cindezela iminwe yakho yenkomba nephakathi entendeni yesandla sakho bese uletha isandla sakho emakhaleni akho. Isithupha kufanele sibe sekhaleni lesokudla, futhi umunwe omncane nomunwe wendandatho ube kwesokunxele.

Izinyathelo ngaphakathi kwendlela eyodwa:

  1. Hofuzela ngekhala lesobunxele, uvale esokudla ngesithupha ubala uye kokune.
  2. Bamba umoya wakho ngokuvala amakhala womabili ubale ufike kweyishumi nesithupha.
  3. Khipha umoya ngekhala elingakwesokudla, uvale kwesokunxele ngendandatho neminwe emincane ubala ufike kwesishiyagalombili.
  4. Hofuzela ngekhala elingakwesokudla (kwesokunxele lisavaliwe ngendandatho neminwe emincane) kubalwa kokune.
  5. Bamba umoya wakho ngokuvala amakhala womabili ubale ufike kweyishumi nesithupha.
  6. Khipha umoya ngekhala elingakwesobunxele (kwesokudla sisavaliwe ngesithupha), ubala ufike kwesishiyagalombili.

U-Alyssa Yo unguthisha wezengqondo kanye nothisha we-yoga.

shiya impendulo