Uma ufuna ukukhipha ubuthi emzimbeni wakho futhi ulwe nezifo ezifana ne-PCOS nesifo sikashukela, kapalbhati pranayam kufanele kube yingxenye nengxenye yohlelo lwakho lwezempilo. Nazi izinzuzo zikapalbhati okungase kukubeke endaweni enhle lapho uqala ukwenza uhlelo oluphelele lwezempilo.
eyodwa. Ngaphambi kokuthi Ufunde Ngezinzuzo zayo, Imayelana nani iKapalbhati?
ezimbili. Ukuze Uthole Izinzuzo zayo, Umuntu Kufanele Ayisebenzise Kanjani I-Kapalbhati?
3. Yiziphi Izinhlobo Ezihlukile Ze-Kapalbhati?
Ezine. Ingabe Ukususa Ubuthi Kungenye Yezinzuzo Eziyinhloko ze-Kapalbhati?
5. Ingabe Ukunciphisa Isisindo Kungabhekwa Njengenye Yezinzuzo ze-Kapalbhati?
6. Ingabe Izivivinyo Zokuphefumula Zingalwa ne-PCOS? Ingabe Ingabalwa Phakathi Kwezinzuzo ze-Kapalbhati?
7. Ingabe i-Kapalbhati Ingasizuzisa Ngokunciphisa Ingcindezi?
8. Ingabe i-Kapalbhati Ingasizuzisa Ngokunqanda Isifo Sikashukela?
9. Imibuzo Evame Ukubuzwa: Izinzuzo ze-Kapalbhati
Ngaphambi kokuthi Ufunde Ngezinzuzo zayo, Imayelana nani iKapalbhati?
Empeleni, i-a uhlobo oluyinkimbinkimbi lwe-pranayam . Ukunemba, isethi yamasu okuphefumula okusheshayo abe yingxenye engenakuhlukaniswa ye-yoga kusukela kudala. Lokhu ukuphefumula kwe-yogic ukuzivocavoca kuhlose ukukhipha ubuthi obuyingozi emzimbeni wakho. Eqinisweni, elithi 'Kapal' lisho 'isiphongo' futhi 'bhati' lisho 'ukukhanya'. Ngakho-ke, ngokusho kochwepheshe be-yoga, i-kapalbhati iyinto eqinisekisa 'ibunzi elikhanyayo', uphawu lwengqondo ekhanyayo nenempilo.
Ithiphu: Yazi umehluko phakathi kwe-kapalbhati nezinye izinhlobo zokuzivocavoca kokuphefumula.
Ukuze Uthole Izinzuzo zayo, Umuntu Kufanele Ayisebenzise Kanjani I-Kapalbhati?
Kunezifundiswa eziku-inthanethi eziningi zendlela yokwenza i-kapalbhati. Kodwa ngokuqinisekile kuzoba ngcono uma ufunda ku-yoga guru - isifundo se-kapalbhati esisodwa singasebenza kangcono, ngokusho kochwepheshe. Kodwa, sekukonke, kunezinyathelo ezithile eziyisisekelo okufanele uzilandele, ukuze ujabulele izinzuzo kapalbhati .
Okokuqala, prakthiza kapalbhati yoga kwe isisu esingenalutho . Hlala endaweni yokuzindla - ungakhetha vajrasana noma padmasana. Gcina izintende zakho emadolweni agoqekile, ungazibambi - zigcine zivulekile, zibheke ophahleni. Gcina umgogodla wakho uqondile. Adonse umoya bese uphefumulela ngaphandle, kuyilapho udonsa isisu sakho.
Khululeka ngenkathi uphefumula futhi uphefumula. Phinda lokhu izikhathi ezingu-20, ngokuvamile ezihlanganisa isethi eyodwa izivivinyo zokuphefumula zikapalbhati . Ekuqaleni, ungenza amasethi ambalwa we-kapalbhati. Ungajabulela izinzuzo ze-kapalbhati kuphela uma ulandela amasu ku-T.
Ithiphu: Gxila ekuphefumuleni kwakho futhi ungaphazamiseki ngenkathi wenza i-kapalbhati.
Yiziphi Izinhlobo Ezihlukile Ze-Kapalbhati?
Ngokuyisisekelo, kukhona ezintathu izinhlobo zikapalbhati futhi izinzuzo zifana kakhulu noma zincane. Ifomu eliyisisekelo lika-kapalbhati esixoxile ngalo ngenhla ngokuvamile laziwa ngokuthi Kapalbhati , lapho ukugcizelela ngokuphelele ukuthi uphefumula kanjani - ngokushesha, ukudonsa isisu sakho futhi ngokuqhuma okufushane. Bese kuba khona uhlobo olubizwa nge-Vyutkrama Kapalbhati, oludinga ukuthi ukhiphe amanzi ngamakhala bese uwakhafulela ngomlomo.
Sheetkrama Kapalbhati , ngakolunye uhlangothi, udinga ukuba ukhiphe amanzi ngomlomo wakho futhi uwakhiphe ngamakhala akho. Akudingekile ukusho, izinhlobo ezimbili zokugcina zidinga inani elifanelekile lokuqeqeshwa nokuzijwayeza.
Ithiphu: Ungazami i-Vyutkrama ne-Sheetkrama uwedwa - funda kuchwepheshe kuqala.
Ingabe Ukususa Ubuthi Kungenye Yezinzuzo Eziyinhloko ze-Kapalbhati?
Esihlokweni sango-2016, esanyatheliswa kuyi-International Journal of Yoga, abacwaningi bathi, 'Ukuphefumula okujulile kwenza indawo efile yamaphaphu isebenze, ngaleyo ndlela kuthuthukisa umoya we-oxygen wezicubu kanye ihlanza umzimba lilonke.'
Kunesikole esisodwa sochwepheshe abakholelwa ukuthi ngaphezu kwamaphesenti angama-80 obuthi obusemzimbeni wethu buphuma ngenkathi sikhipha umoya ngesikhathi se-pranayam. Ngakho-ke, i-kapalbhati, njengendlela eqinile ye-pranayam, ingakwazi khipha ubuthi emzimbeni wethu cishe ngokuphelele. Ngakho-ke, ukususa ubuthi kungenye yezinzuzo ze-kapalbhati ezidumile .
Ithiphu: Zijwayeze i-kapalbhati ukuze uvikele amaphaphu akho emoyeni onobuthi, ngenxa yokukhuphuka kwamazinga okungcola.
Ingabe Ukunciphisa Isisindo Kungabhekwa Njengenye Yezinzuzo ze-Kapalbhati?
Yebo, i-kapalbhati ingakwenza ulahlekelwe isisindo . Kodwa okokuqala, udinga ukwazi ukuthi i-kapalbhati ingalwa kanjani nesimo esibizwa ngokuthi i-Metabolic Syndrome (MS). Ukukubeka kalula, i-MS igama lezokwelapha elichaza i-cocktail yezimo ezifana nokukhuluphala, isifo sikashukela kanye high blood pressure . I-MS ingakuchaya engcupheni ephezulu yezifo zenhliziyo, phakathi kwezinye izinto.
Ucwaningo lwango-2016, olwenziwe ku-International Journal of Yoga (IJOY), luthi, 'I-Kapalabhati ithathwa njengendlela yokuzivocavoca kwesisu-ukuphefumula-okuzenzakalelayo okuvuselela ukuphefumula, isisu kanye nama-receptors amathumbu. Njengoba i-kapalabhati idala ithonya elihle ezikhungweni ezingaphakathi kogebhezi, izindawo ezibalulekile ze-brainstem, i-cortex, izindlela zazo ezisebenzayo, nezitho ezisebenzayo zingase futhi zivuselelwe. Ngenxa yalokhu, ukukhishwa okuhambisanayo okuvela ohlelweni lwezinzwa oluzimele, indlala ye-pineal, ne-hypothalamus elawula izinqubo ze-endocrine kanye ne-metabolic kukhula, okubuye kusheshise i-fat metabolism.
Lokhu ekugcineni kwandisa izinga le-basal metabolic, kunciphisa ukufakwa kwamafutha, futhi ekugcineni kungene ukunciphisa isisindo .' Ngamanye amazwi, ngokuthuthukisa izinga lomzimba, i-kapalbhati ingaholela ekulahlekelweni kwesisindo. Ngempela lokhu kungaba a emangalisayo kapalbhati inzuzo .
Ithiphu: Faka i-kapalbhati kumasu akho okwehlisa isisindo.
Ingabe Izivivinyo Zokuphefumula Zingalwa ne-PCOS? Ingabe Ingabalwa Phakathi Kwezinzuzo ze-Kapalbhati?
I-Polycystic Ovary Syndrome (PCOS) ingadala umonakalo enhlalakahleni yakho iyonke. Ukukubeka kalula, i-PCOS yisimo esiyinkimbinkimbi esithinta izitho eziningana, okuhlanganisa i-hypothalamus, izindlala ze-pituitary, ama-ovari, amanyikwe, izicubu ezithintekayo zeglucose, nesikhumba. Ngaphezu kwalokho, izimpawu ze-PCOS ziyahlukahluka kowesifazane kuye kowesifazane, ngokuya nangobunzima ezibonisa ngabo. Nakuba lungekho ucwaningo oluye lwafakazela ngokuphelele ukuthi izivivinyo zokuphefumula ezifana I-kapalbhati ingakwazi ukwelapha i-PCOS , mhlawumbe singasho ukuthi ukwenza i-kapalbhati kungakusiza ulwe ne-PCOS.
Ucwaningo lwe-IJOY lwe-2016 luthi, 'Njengoba i-PCOS ne-MS babelana ngendlela evamile ye-pathogenic, kufanelekile ukucabangela ukuthi i-kapalabhati ingasebenza ngempumelelo ngokumelene nezici ze-PCOS futhi, nakuba kukhona ukuntuleka kwezifundo nezincwadi kule ndaba.' Sekukonke, akukho okubi ngokuzama i-kapalbhati yokulwa ne-PCOS.
Ithiphu: Unganciki kuphela ku-kapalbhati ukuze uqede i-PCOS. Xhumana nodokotela wezifo zabesifazane ukuze wazi ukuthi izivivinyo zokuphefumula ezinjalo zingakusiza nganoma iyiphi indlela.
Ingabe i-Kapalbhati Ingasizuzisa Ngokunciphisa Ingcindezi?
Njengoba sonke sazi, i-pranayam ingasebenza ngempumelelo ekulweni nengcindezi ngokuvumela imizimba yethu ukuthi iphefumule umoya-mpilo owengeziwe. Ngakho-ke i-Kapalbhati kufanele yenziwe uma ufuna ukuzizwa uvuselelwe ngaphakathi - ungabala lokhu njengenzuzo ye-kapalbhati. Eqinisweni, ochwepheshe basho kanjalo ukuzijwayeza i-kapalbhati njalo ingakusiza ukuba ubhekane nokukhathazeka okungapheli; izivivinyo zokuphefumula zifuna ukuthulisa ingqondo yakho.
Kukhona isixwayiso kubantu abanesifo senhliziyo - udinga ukubonana nochwepheshe benhliziyo ngaphambi kokuthi ukhethe i-kapalbhati ngoba iyashesha. umsebenzi wokuphefumula .
Ithiphu: Prakthiza i-kapalbhati ukuze ucindezeleke.
Ingabe i-Kapalbhati Ingasizuzisa Ngokunqanda Isifo Sikashukela?
Ngokuvamile, i-yoga, engakusiza ukulawula ukukhuluphala, inconywa ukulwa nesifo sikashukela. Ucwaningo lwango-2018 olunesihloko esithi, 'Indima Yokwelapha Ye-Yoga Ku-Type 2 Diabetes', iyachaza, 'Ukwelula kwesisu ngesikhathi ukuzivocavoca kwe-yoga s kukholakala ukuthi kubangela ukuvuselelwa kwamaseli e-pancreatic.
Ukuma okuhlukahlukene ngesikhathi umkhuba we-yoga ukusiza ukuthuthukisa ukuzwela kwama-β-cell ku-glucose, ngaleyo ndlela kuthuthukise ukukhiqizwa kwe-insulin, futhi kwandise ukunikezwa kwegazi emsipha nokukhululeka kwemisipha, ngaleyo ndlela kuthuthukiswe ukutholwa kwe-glucose.'
Ngokulawulwa ukuphefumula kwe-yogic Ukuzivocavoca okufana ne-kapalbhati kuyathinteka, ucwaningo luphawula, 'Ukucindezela kwesisu okudalwe ngesikhathi sokukhipha umoya ku-kapalbhati kuthuthukisa ukusebenza kahle kwama-β-cell of pancreas.' Ngakho-ke, ukukhiqizwa kwe-insulin kuyancipha. Sekukonke, i-kapalbhati ingakusiza ekulawuleni isifo sikashukela, ngakho-ke, lokhu kuyi-a inzuzo kapalbhati yangempela .
Ithiphu: Faka i-kapalbhati kuzikhali zakho ze-yoga ukuze ulwe nesifo sikashukela.
Imibuzo Evame Ukubuzwa: Izinzuzo ze-Kapalbhati
Q. Ingabe ikhona imiphumela emibi ye-kapalbhati?
KUYA. Sisacula paeans to kapalbhati izinzuzo, kufanele futhi sikhumbule amaphuzu athile ayisisekelo. Okokuqala, i-kapalbhati ingaba nemiphumela emibi uma ungayilolongi ngendlela efanele. Ngakho-ke, funda kuchwepheshe oqeqeshiwe ukuze ugweme ukuthola imiphumela emibi efana ne-hernia, umfutho wegazi ophakeme, ukuthambekela kokuhlanza kanye nesiyezi. Futhi, kufanele ungazilolongi i-kapalbhati uma ukhulelwe noma uma unesimo senhliziyo esingamahlalakhona.
Q. Ingabe i-kapalbhati ingakwazi ukwelapha izifo zesibindi?
KUYA. Ungase uhlangane nezincwadi ezisikisela ukuthi i-kapalbhati ingasebenza ngempumelelo ekulweni nezifo zesibindi njenge-hepatitis, i-cirrhosis kanye ne-jaundice. Kodwa-ke, alukho ucwaningo okwamanje olukhombisa ukuthi i-kapalbhati ingasetshenziswa ngokumelene nezinkinga zesibindi. Kodwa kuyasiza ukuxazulula izinkinga zokugaya ukudla.
