7 Pranayamas Ga Fata Mai Haske

Mafi Kyawun Sunaye Ga Yara

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Dukkanmu muna kan bin fata mai haske. Halin da ba shi da aibi, mai haske daga ciki yana da ban mamaki amma tsakanin duk datti da gurɓatar da fatarmu ke fuskanta, rashin bacci a dare, tsananin hasken rana, mafi ƙarancin abinci da rayuwar zamantakewar da ke buƙatar shan barasa da shan sigari don a inganta shi, hasken fatarmu na yau da kullun yana faruwa don jefawa. Samun haske na ainihi kuma ba wanda aka ɓata ta da dabarun kayan shafa ba shine aiki cikin gida. Kuma yoga, musamman Pranayama an tabbatar yana da babban tasiri akan fata. Tare da duk asanas, motsa jiki na numfashi, Pranayama yana da mahimmanci don samun fata mai haske.

Menene Pranayama?

Pranayama wani bangare ne na Yoga wanda ke mai da hankali kan numfashi da tsarin numfashi. Tun shekaru daban-daban, Yogis sunyi amfani da aikin Pranayama don samun lafiya da nutsuwa. Amma, yana kuma taimakawa sosai don inganta bayyanar fatar ku ma.

Pranayama shine aikin yogic don daidaita numfashin ku tare da asanas. Yana ƙunshe da ikon numfashi don gudanar da ƙwanƙwasawar kuzarin rayuwa ko prana ta cikin jikinku. Yana sa ido akan tsarin numfashin ku, yana inganta gudan jini kuma yana tsarkake jini don inganta lafiyar fata kuma ya baku fata mai haske.

Pranayama Ga Fata mai sheki

Kapalabhati

Katin Hoto: YOGATAKET

Kapalabhati shine shat kriya wanda ke cire dafin daga jikinku. Kalmar Kapalabhati ta ƙunshi kalmomi biyu- 'Kapala' na nufin goshi kuma 'Bhati' na nufin haske. Ya ƙunshi fasahar numfashi na shaƙar iska da iska mai aiki. Wannan aikin na yogic yana karfafa huhun ku, cire toshewa, yana inganta zagawar jini kuma yana cire gubobi daga jikin ku. Aikin Kapalabhati na yau da kullun yana taimakawa share fatarka da kuma ƙara mata haske na halitta.

Yadda ake Kapalabhati

• Zauna a tsaye tare da ɗora ƙafafunku kuma hannayenku suna kan gwiwoyinku.

• Da farko, fara jan numfashi ta hanyar shaqa ta hanci da fitar da numfashi ta bakinka. Wannan yana taimakawa tsarkakewa da farawa-fara tsarinku.

• Sha iska da jin cikinka ya cika. Cika kusan ¾th na cikin ku da iska.

• Fitar da iska mai dumbin iska ta hancin ka, ka zana cibiya zuwa sama.

• Sake shan dogon numfashi ka bar ciki ya cika.

• Maimaita wannan aikin sau 10 kuma numfashi kullum.

• Maimaita wannan sake zagayowar sau 10.

Wanene ya kamata ya guji yin Kapalabhati

Idan kana da wadannan sharuɗɗan, dole ne ka guji yin Kapalabhati.

• Ciki

• Cututtukan zuciya

• Batutuwan ciki

• Acid reflux

• Cututtukan ciki

• Hawan jini

Bhastrika

Katin Hoto: Amar Ujala

Bhastrika Pranayama kuma ana kiransa azaman yogic na wuta. Yana latsawa a gefenku kuma yana taimakawa wajen fitar da iskar da ke cikin huhunku. Bhastrika yana taimakawa wajen ba da kuzari a cikin jikinku kuma ya kwantar da hankalinku. Wata dabara ce mai karfi wacce ake cewa tana kara karfin rai. Hakanan yana kara yawan iskar oxygen a cikin jininka kuma hakan yana kara haske ga fata. Ba kamar Kapalabhati ba, Bhastrika ya ƙunshi shakar iska da kuma fitar da iska mai ƙarfi.

Yana da mahimmanci a lura cewa koyaushe zaku fara zaman Pranayama tare da Bhastrika kuma bi shi tare da Kapalabhati.

Yadda ake Bhastrika Pranayama

• Zauna a tsaye tare da kafafun kafafu.

• Yi dogon numfashi, riƙe a cikin daƙiƙo 5 ka sake shi.

• Yanzu shakar iska da karfi ta hanci.

• Tabbatar da numfasawa daga diaphragm ɗinka.

• Tsaya kafadunku madaidaiciya da kirjinku, wuyanku da kuma kanku yayin yin Bhastrika.

• Maimaita karfin numfashi na dakika 30-45.

• Auki hutu na secondsan dakiku ka sake maimaita zagayowar sau biyu.

Wanene ya kamata ya guji yin Bhastrika

Idan kana da wadannan sharuɗɗan, ya kamata ka guji yin Bhastrika.

• Ciki

• Hawan jini

• Kamawa

• Rashin tsoro

• Batun Zuciya

Nau'in Pro: Kamar yadda Bhastrika ke ƙarfafa tsarin ku, bai kamata ayi shi da daddare ko a ciki ba. Hakanan, guji yin Bhastrika yayin da kuke fama da cutar ƙaura.

Anulom vilom

Anulom Vilom wata dabara ce ta numfashi na yogic don sarrafa Pranic makamashi ko mahimmin ƙarfi mai gudana a cikin jikinmu. Hakanan an san shi da numfashi na madadin hanci, Anulom Vilom yana taimakawa don haɓaka tashar ku ta ciki, cire toshewar hanyoyin cikin numfashin ku kuma inganta zagayawar jini ta jikin ku. Duk wannan yana taimakawa cire gubobi da cututtukan da ke cikin jikinka, yana kawo kwanciyar hankali da kwanciyar hankali, kuma ya bar ka da fata mai walƙiya mara lahani.

Yadda ake Anulom Vilom

• Zauna a tsaye tare da kafafun kafafu.

• Tabbatar cewa bayanka madaidaiciya ne kuma kafaɗunka sun kasance cikin annashuwa.

• Yi dogon numfashi, riƙe na secondsan daƙiƙo ka sake shi.

• Yanzu, rufe hancin hancinka na dama da babban yatsan ka na dama.

• Shaka sosai daga hancin hagu dogon dogon numfashi.

• Rufe hancin hagu ta amfani da yatsan zobe ka fitar da hancin hancin hancinka na dama.

• Yanzu, sha iska sosai daga hancin dama, rufe hancin dama kuma ka fitar da hancin hancinka na hagu.

• Mai da hankali kan numfashinka kuma don ƙoƙarin daidaitawa da lokacin shaƙa da shaƙar iska.

• Maimaita wannan aikin na minti 5.

Nau'in Pro: Tare da aikin yau da kullun na Anulom Vilom, yi ƙoƙarin ƙara shaƙar numfashi da fitar lokacin numfashin ka. Kuma kiyaye numfashinka daidai.

Nadi Shodan Pranayama

Katin Hoto: YOGA CIKIN RAYUWAR KUNYA

Nadi Shodan ya kunshi kalmomi biyu- ‘Nadi 'ma'ana tashar karfin kuzari da' Shodan 'ma'anar tsarkakewa. Fasaha ce ta numfashi wanda ke taimakawa tsarkake katange kuzari da hanyoyin hanyoyin numfashi a cikin jikin mu da kuma tabbatar da lafiyayyar jini. Hanya ce mai sauƙi wacce take buɗe tashoshinku kuma ta cika jinin ku tare da wadataccen iskar oxygen cire duk abubuwan da ke cikin jikinku da aka tattara saboda toshe hanyoyin da kuma ba ku kyawawan kyawkyawar fata.

Wannan shima wata dabara ce ta numfashi kamar Aulom Vilom. Bambanci kawai shine yayin da Aulom Vilom ke da numfashi mai ƙarfi da ƙarfi, Nadi Shodan Pranayam ya ƙunshi numfashi mai laushi da dabara.

Yadda ake Nadi Shodan Pranayam

• Zama yayi ya huta.

• Aauki deepan numfashi mai zurfin ka maida hankali akan numfashin ka.

• Aga hannunka na dama ka sanya ɗan manuniya da ɗan yatsan tsakiya a tsakanin girare.

• Yanzu, rufe hancin hancinka na dama da babban yatsan hannunka na dama.

• Yi dogon numfashi mai taushi ta hancin hagu.

• Rufe hancin hagu tare da yatsan zoben hannunka na dama ka numfasa ta hancin hancinka na dama.

• Yi dogon numfashi ta hancin damarka, ka toshe hancinka na dama ka fitar da iska sosai ta hancin hagu

• Maimaita wannan tsari sau 20.

• Maimaita sake zagayowar sau 3.

Bhramari, Udgeeth da Pranav Pranayama

Katin Hoto: Makarantar Yoga ta Duniya

Wadannan fasahohin Pranayama ne guda uku wadanda muka sanya su gaba daya saboda yakamata ayi su a jere. Bahrami Pranayama, wanda aka fi sani da Bee Breath Pranayama, yana da tasirin nutsuwa ga hankali. Yana taimaka wajan samar da taimako daga damuwa, hauhawar jini da damuwa. Ugeeth da Pranav Pranayam masu zuwa suna inganta tasirin ta (Bhramari Pranayama) kuma suna haifar da tsarin firgita ku don kwantar da hankalin ku da ƙara annuri a fuskarku. Haɗin waɗannan Pranayamas uku sanannu ne don kawo muku zaman lafiya.

Yadda ake Bhramari, Udgeeth da Pranav Pranayama

• Zama kai tsaye tare da durkusa gwiwowinka ka huta.

• Rufe kunnenka da manyan yatsun hannunka.

• Sanya yatsun manuniya a kwance a goshinka da sauran yatsunsu uku akan idanunka. Rufe bakin ka.

• Yi dogon numfashi a ciki ka rera dogon sauti na 'Aum' daga hancinka yayin fitar da numfashi. Chanting Aum daga hancinka zai haifar da sauti kamar kurar kudan zuma don haka sunan.

• Motsawa zuwa Udgeeth Pranayama, sanya hannayenku akan gwiwoyinku kuma ku daidaita matsayinku.

• Yi dogon numfashi ka saki.

• Mai da hankalinka tsakanin girarinka ka ja dogon numfashi.

• Exhale tare da waƙar Aum.

• Maimaita wannan aikin na Bhramari da Udgeeth Pranayam sau 5.

• Yanzu muna matsawa zuwa Pranav Pranayama.

• Tsayawa hannayenka akan gwiwoyin ka, ka mai da hankali a tsakiyar girare ka kuma kiyaye tsit.

• Yi la'akari da numfashin ka kuma ɗauki numfashi mai zurfi da taushi don ƙwarewar ƙwarewa.

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