Jak ten czas leci.. Dziś przedstawię Wam cudowną praktykę oddechową, bardzo pomocną w gorące dni, ale nie tylko.. Sitali pranajama jest jogicznym ćwiczeniem oddechowym, które ma na celu uspokojenie umysłu i ochłodzenie ciała, różni się ona od wielu innych rodzajów pranajamy, które mają ciało rozgrzewać. W jodze sitali pranajama może być używana do regulowania temperatury ciała i umysłu jeszcze po praktyce asan. Zmniejsza nadmiar żółci, zmniejsza gorączkę, kontroluje głód i pragnienie, łagodzi stres.. Sitkari pranajama jest odmianą Sitali, kiedy mamy problem ze zwinięciem języka w rulonik.. Surya Bhedana Pranajama – tu używamy tylko prawego nozdrza – pomaga obniżyć cholesterol, otyłość.. spala i wydala flegmę, leczy astmę.. Chandra Bhedana – tu używamy tylko lewego nozdrza – polecana jest przy wysokim ciśnieniu, aktywuje pracę prawej półkuli mózgu.. Jak wykonywać te praktyki prawidłowo? Zapraszam do dalszej lektury..
Sitali:
- Sitali pranajama jest jogicznym ćwiczeniem oddechowym, które ma na celu uspokojenie umysłu i ochłodzenie ciała.
- Termin pochodzi z sanskrytu, sitali oznacza “chłodzenie” lub “kojący”.Aby praktykować sitali pranajamę, zwijamy język jak rulonik, a oddech jest wciągany przez język jak przez słomkę.
- Utrzymuj wdech przez 7/8 sekund z brodą przyciśniętą do klatki piersiowej. Wydychaj bardzo wolno przez lewą dziurkę od nosa zatykając prawą dziurkę od nosa. Powtórz 5-10 razy.
- Sitali pranajama różni się od wielu innych rodzajów pranajamy, które mają rozgrzewać ciało. W jodze sitali pranajama może być używana do regulowania temperatury ciała i umysłu jeszcze po praktyce asan.
Sitali Pranayama – korzyści:
- jest szczególnie przydatna podczas upałów;
- jest również polecana przez praktykujących tradycyjną indyjską medycynę ajurwedy jako leczenie nierównowagi doszy Pitta (jest ona biologicznym elementem organizmu, który kontroluje metabolizm i trawienie);
- zmniejsza nadmiar żółci, zmniejsza gorączkę, kontroluje głód i pragnienie, łagodzi stres;
- pomaga osobom, które miewają nadmiar potu.
- Ci, którzy mają trudności ze zwijaniem języka, mogą ćwiczyć pokrewną pranajamę o nazwie sitkari, w której oddech jest wciągany przez usta z zamkniętymi zębami.
Surya Bhedana:
- Surya bhedana pranajama jest jogiczną techniką oddychania, w której do wdychania używa się tylko prawego nozdrza. Nazwa pochodzi z sanskrytu – surya oznacza “słońce”, a bhedana oznacza “penetrujący”.
- Usiądź wygodnie w padmasanie lub siddhasanie, trzymaj głowę i kręgosłup wyprostowane, oczy zamknięte. Zamknij lewą dziurkę palcem serdecznym i małym palcem. Umieść palec wskazujący i środkowy palec prawej ręki u nasady kciuka. Wdychaj bardzo powoli i głęboko przez prawą dziurkę bez dźwięku. Zatrzymaj na antra kumbhaka tak długo jak długo pozwala nasze ciało. Następnie zamknij prawą dziurkę za pomocą kciuka prawej ręki. Następnie zrób wydech lewą dziurką trzymając prawe nozdrze zamknięte. Tak wygląda pełen cykl.
- Powtarzamy cały czas tak samo, wdech przez prawą dziurkę i wydech przez lewą.
- Ciało ma trzy główne nadis/kanały, przez które przepływa energia. Są to: ida (po lewej stronie), pingala (po prawej) i sushumna (w środku). Pingala nadi, która reprezentuje męską energię słońca, zaczyna się w czakrze muladhara (korzeniu) i kończy się na prawym nozdrzu, które służy jako rodzaj wejścia do tej słonecznej energii. Poprzez praktykowanie surya bhedana pranajamy, jogin aktywuje energię pingala nadi, która kontroluje z kolei pracę fizyczną i ruchy ciała.
Surya Bhedana Pranayama – korzyści:
- pomaga obniżyć doszę Kapha;
- pomaga obniżyć cholesterol, otyłość;
- spala i wydala flegmę, leczy astmę.
- Chandra bhedana pranajama jest jogiczną techniką oddychania, w której do wdychania używa się tylko lewego nozdrza. Nazwa pochodzi z sanskrytu – chandra oznacza “księżyc”, a bhedana oznacza “penetrujący”.
- Usiądź wygodnie w padmasanie lub siddhasanie, trzymaj głowę i kręgosłup wyprostowane, oczy zamknięte. Zamknij prawą dziurkę kciukiem. Umieść palec wskazujący i środkowy palec prawej ręki u nasady kciuka. Wdychaj bardzo powoli i głęboko przez lewą dziurkę bez dźwięku. Zatrzymujemy na antra kumbhaka tak długo jak długo pozwala nasze ciało. Następnie zamknij lewą dziurkę za pomocą palca serdecznego prawej ręki. Następnie zrób wydech prawą dziurką trzymając lewą nozdrze zamknięte. Tak wygląda pełen cykl.
- Powtarzamy cały czas tak samo, wdech przez lewą dziurkę i wydech przez prawą.
- Ciało ma trzy główne nadis/kanały, przez które przepływa energia. Są to: ida (po lewej stronie), pingala (po prawej) i sushumna (w środku). Ida nadi, która reprezentuje żeńską energię księżyca, zaczyna się w czakrze muladhara (korzeniu) i kończy się na lewym nozdrzu, które służy jako rodzaj wejścia do tej księżycowej energii. Poprzez praktykowanie chandra bhedana, jogin aktywuje energię ida nadi.
Chandra Bhedana Pranayama pomaga:
- przy wysokim ciśnieniu;
- pomaga obniżyć doszę Pitta;
- aktywuje pracę prawej półkuli mózgu.
A teraz przejdźmy już do praktyki..
Jeżeli temat oddechu zainteresował Ciebie i chciałabyś/-łbyś otrzymać e-book, to napisz do mnie maila na adres: happylife50plus@gmail.com –> postaram się wysłać jak najszybciej..
Ponieważ jest to już nasza ósma lekcja, to poniżej znajdziesz siedem poprzednich praktyk oraz część teoretyczną, którą podzieliliśmy na dwie części – warto zacząć od teorii, by dowiedzieć się po co mamy w ogóle praktykować oddech..
Lekcja pierwsza – Maha Yoga Pranayama
Lekcja druga – Adham Pranayama
Lekcja trzecia – Bhastrika
Lekcja czwarta – Kapalbhati
Lekcja piąta – NADI SHODHAN PRANAYAMA + ANULOMA-VILOMA PRANAYAMA
Lekcja szósta – Agnisar Pranayama + Mula Bandha Pranayama
Lekcja siódma – Tribandha: Mula Bandha, Uddijana Bandha i Jalandhara Bandha – Bahya Pranayama – Agnisar + Tribandha
Teoria – część I
Teoria – część II
Wszystkie informacje, które tutaj napisałam oraz dużo więcej znajdziesz w naszym e-book-u i jeżeli chciałabyś/chciałbyś go otrzymać, to proszę napisz do mnie na adres: happylife50plus@gmail.com – e-book jest bezpłatny, tak samo jak cały nasz kurs. Dowiesz się z niego również kim są prowadzący, skąd zrodził się pomysł na ten 3 – miesięczny kurs nauki oddychania w wersji online oraz będzie też kilka słów o tym, po co w ogóle zajmować się oddechem, a potem przejdziemy już do konkretnych informacji i praktyk. Mam nadzieję, że zarówno nasze filmy, jak i ten e-book przyniosą Państwu wiele korzyści. Niemniej prosimy to wszystko traktować informacyjnie, ponieważ nie bierzemy odpowiedzialności za Państwa działania w domowym zaciszu. Zapoznajcie się proszę z tekstem poniżej..
Uwaga – nota prawna
Wszystkie materiały zawarte w ramach tego kursu są dostarczane wyłącznie w celach informacyjnych i edukacyjnych, a nie w celu leczenia jakichkolwiek zaburzeń czy stanów chorobowych. Porady oraz instrukcje zawarte w tym programie nie mogą zastąpić porad medycznych, a wszystkie zawarte informacje mogą być wykorzystywane w połączeniu ze wskazówkami i opieką lekarską. Autorzy niniejszej pracy oświadczają, że nie należy jej traktować jako zbioru porad medycznych. Zaproponowane techniki nie są formą diagnozy ani leczenia dolegliwości fizycznych, emocjonalnych czy medycznych. Autorzy pragną jedynie podzielić się informacjami o charakterze ogólnym, które mogą być częścią poszukiwania równowagi emocjonalnej i duchowej. Autorzy nie ponoszą odpowiedzialności za ewentualne konsekwencje stosowania technik tu opisanych. Jeżeli zauważysz tutaj cokolwiek niepokojącego lub coś co może Ci szkodzić, to koniecznie skonsultuj to ze swoim lekarzem. Nasze życiowe potrzeby są różne dla każdej osoby, w zależności od wieku, płci, stanu zdrowia, przyjmowanych lekarstw etc. Dziękujemy, że poświęciłaś/-eś chwilkę czasu na zapoznanie się z tymi ważnymi informacjami i zachęcamy Ciebie do codziennej obserwacji swojego ciała i rozważnego podejmowania wszystkich decyzji dotyczących Twojego zdrowia.
A jeżeli mój artykuł spodobał Ci się, to będzie mi bardzo miło, jak postawisz mi kawę -> uwielbiam kawę! A zgromadzone środki przeznaczę na pewno na dalsze rozwijanie swojej wiedzy, na pomaganie i wspieranie innych oraz na czas, który przeznaczam na tworzenie mojego bloga.. i z góry bardzo Ci dziękuję za tą pyszną kawę………..
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Marzena
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Marzena
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Marzena
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Marzena
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Marzena
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Marzena
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Marzena
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