Ukulahlekelwa amafutha esiswini ngokuvamile kudinga ukuzibophezela ekuvivinyeni umzimba njalo kanye nohlelo lokudla okunempilo . Izindlela zokuphefumula ezijulile ze-yoga zingashintsha umsebenzi wobuchopho futhi zinciphise inkomba yesisindo somzimba, kusho ucwaningo olwenziwa yi-Hampton University, eVirginia. Nazi izivivinyo ezimbalwa zokuphefumula okujulile ongazizama.
Ukuphefumula kwe-diaphragm
Lala ngomhlane bese uqala ukuphefumula bese ubheka isifuba sakho nesisu sakho sinyakaza phezulu naphansi. Qhubeka uphefumula, wenze ukuphefumula kujule ngokudonsa ngakunye nokukhipha umoya. Lo msebenzi usiza ukuthuthukisa ukugaya, futhi ususa amafutha angafuneki endaweni yesisu.
Ukuphefumula okujulile
Lolu uhlobo oluyisisekelo lwe-pranayama. Chitha okungenani imizuzu eyi-15-20 wenza lo msebenzi. Hlala uqonde ufulathele odongeni. Beka izintende emathangeni akho, vala amehlo akho, bese uphefumula kakhulu. Lokhu kusiza ukukhulisa umoya-mpilo futhi kushise amakholori.
Ukuphefumula kwesisu
Lolu hlobo lokuphefumula lugxile ku-diaphragm kanye nemisipha engaphansi kwamaphaphu. Ungakwenza lokhu uhlezi, ulele, noma umile. Beka isandla esisodwa esiswini nezithupha eduze kwenkinobho yesisu sakho bese ubeka esinye esifubeni sakho. Manje phefumula ngokujulile, uqinisekise ukuthi isifuba sakho asivuki. Vumela isisu sakho sinwebe.
Ukuphefumula ngomlomo
Lo msebenzi ucindezela imisipha yesisu ikushiye uqabulekile futhi unamandla. Lokhu kuyasiza futhi lahlekelwa amafutha esisu anenkani . Yima, hlala noma ulale. Vula umlomo wakho bese uphefumula ngokulinganayo futhi kancane ngomlomo wakho. Donsa umoya okungenani imizuzwana emibili bese ukhipha umoya isikhathi eside, yisho imizuzwana emine kuya kwemihlanu. Prakthiza lokhu okungenani kathathu, nsuku zonke.
Ungafunda futhi uqhubeke indlela yokunciphisa amafutha engalweni
