Izinzuzo ze-Ujjayi Breathing nokuthi Ungakwenza Kanjani

-Delile

• Ungakwenza kanjani ukuphefumula ujjayi
• Ziyini izinzuzo ezingaba khona?
• Ukwelashwa komdlavuza nokwelashwa ngamakhemikhali
• Yokudangala
• Okwe-hypothyroidism
• Ziyini izinzuzo ze-yoga?
• Okubalulekile

Ngokuya nge-Central Michigan University, ukuphefumula ujjayi kuyindlela ekuvumela ukuthi wehlise ingqondo yakho ngokugxila ekuphefumuleni kwakho.

Lokhu kukusiza ukuthi ubhale ngaphezulu imicabango engakuphazamisa esimweni sakho sokuzindla.

Isetshenziswe ekwenzeni i-yoga, ibuye yakhe umsindo osiza wena ekuvumelaniseni ukunyakaza kwakho nomoya wakho.

Kuyindlela ejwayelekile kakhulu ye-pranayama (ukulawula umoya) okusetshenziswa ngesikhathi semikhuba ye-asana (ukuma komzimba / ukuma).

Ku-yoga, ukuphefumula kubaluleke ngokulinganayo - kwesinye isikhathi kubaluleke kakhulu - njengesimo somzimba.

Ukuphefumula kuka-Ujjayi kubizwa nangokuthi:

• umoya onqobayo
• ukuphefumula olwandle
• ukuphefumula kwenyoka
• kuhleba ukuphefumula
• ukuhogela ukuphefumula
• ujjayi pranayama

Ungakwenza kanjani ukuphefumula ujjayi

NgokweNational Library of Medicine, ekuphefumuleni ujjayi, ukuhogela kanye nokukhipha umoya kwenziwa ngekhala.

Njengoba uhogela futhi ukhipha:

• Gcina umlomo wakho uvaliwe.
• Vimbela umphimbo wakho kuze kube seqophelweni lokuthi ukuphefumula kwakho kube nomsindo osheshayo, cishe kufane nokuhonqa.
• Lawula umoya wakho nge-diaphragm yakho.
• Gcina ukuhogela kanye nokuhogela umoya okukhipha umoya kungalingani ngesikhathi.

Lokhu kungathulisa futhi kulinganise.

Ekuqaleni, kungazwakala sengathi awutholi umoya owanele, kepha inqubo kufanele ibe lula ngokuzijwayeza.

Ziyini izinzuzo ezingaba khona?

Ngokusho kweNational Center on Health, Physical Activity, and Disability, ukuphefumula ujjayi kunga:

• thuthukisa ukugxila kwakho
• ukudedela ukungezwani emzimbeni wonke
• lawula ukushisa nokupholisa komzimba, ukufudumeza umnyombo ngaphakathi

Ukwelashwa komdlavuza nokwelashwa ngamakhemikhali

Okukhonjisiwe ukuthi ukuphefumula nge-yoga kungathuthukisa ukuphazamiseka kokulala, ukukhathazeka, kanye nekhwalithi yempilo yabantu abanomdlavuza abathola i-chemotherapy.

Abaphenyi baphetha ngokuthi lokhu okutholakele okuhle kudinga ukuqinisekiswa ocwaningweni olukhulu.

Yokudangala

A kuboniswe ukuthi izimpawu zehle kakhulu kubantu abanenkinga enkulu yokudangala lapho behlanganyela ohlelweni lwe-yoga kufaka phakathi ukuphefumula okuhambisanayo.

Okwe-hypothyroidism

Okuncane okubandakanya ukuqeqesha abantu abane-hypothyroidism ekuzivocavoca ngokuphefumula kweyoga. Imiphumela ikhombise umthelela omuhle emisebenzini yabo yamaphaphu.

Yize lungekho ucwaningo lomtholampilo lokuxhasa isimangalo, odokotela abaningi be-yoga bakholelwa ukuthi ukwenza i-yoga egxile ekuphefumuleni i-ujjayi kungalinganisa lonke uhlelo lwe-endocrine, ngaleyo ndlela kuzuze abantu abanezimo ze-thyroid.

Ziyini izinzuzo ze-yoga?

iphakamisa ukuthi i-yoga, engafaka ukuphefumula ujjayi, ingaveza izinzuzo zokuphila, njenge:

• ukulala okuthuthukisiwe
• ukunciphisa ukucindezeleka
• isisusa sokuzivocavoca umzimba njalo
• isisusa sokudla okunempilo

Okubalulekile

Ukuphefumula kuka-Ujjayi kuyindlela ejwayelekile yokuphathwa komoya esetshenziswa kwi-yoga.

Kuyindlela egxile ekuphefumuleni ngamakhala akho nasekuqiniseni umphimbo wakho ukuze wenze umsindo ofana nomhwamuko omncane.

Kunezinzuzo eziningi ezingatholakala ngokuphefumula ujjayi, kufaka phakathi:

• ukuhlushwa okuthuthukisiwe
• ukukhululwa kwezingxabano
• izinga lokushisa lomzimba elilawulwayo