Habka aad u neefsato oo aad ogsajiinta u soo dayso waxa ay keeni kartaa faa'iidooyin badan: maskaxdaada oo dejiso, murqahaaga oo xoojiso, ogsijiinta maskaxdaada iyo xitaa nadiifinta marinnada hawadu marto. Baro jimicsiga hoose oo baro sida loo isticmaalo neefsashada si ay faa'iido kuu leedahay.

Cristina Armelin, oo ka socota Fundação Arte de Viver de São Paulo – NGO-ga jooga 150 waddan iyo mid ka mid ah hormoodka koorsooyinka farsamooyinka neefsashada - wuxuu bartaa laba dhaqdhaqaaq oo dejin: 1. U jiifso dhabarkaaga oo gacmahaaga saar calooshaada. Neef, ka buuxin gobolkan hawo, oo neefso, oo gebi ahaanba faaruqiyay. Samee jimicsiga shan jeer, ka dibna gacmahaaga u soo jiid laabtaada oo ku celi habka, markan u keen hawada qaybta jidhkaaga. Ka dib, ku taageer gacmahaaga lafahaaga lafahaaga oo samee dhaqdhaqaaq isku mid ah, hadda sicir-bararka gobolkaas. Ugu dambeyntii, isku keen saddexda neefsasho, neefso oo buuxinta caloosha hawo, ka dibna gobolka thoracic, iyo ugu dambeyntii lafaha. Soo bax oo ku celi.2. Istaag, si qoto dheer u neefso saddexda heer oo si degdeg ah u neefso adoo hawada sii deynaya adigoo sii deynaya codka "ah". toban jeer ku celi Si raaxo leh u fadhiiso dhulka oooo leh laf dhabarta toosan. Neefso afar tiradood, neefta ku qabo afar kale, ka dibna sii neefso siddeed tiradood. Haddii ay kugu adag tahay, ku celi adoon ku qasbin neefta. Ku celceli shan daqiiqo, gaar ahaan maalin kasta. Haddii aad jeceshahay, u yaree qaabka 3-3-6 ama xitaa 2-2-4.

>Awoodda Wareegga Kapalaphati

Tani waa farsamo hatha yoga taas oo bixisa faa'iidooyin badan, sida hagaajinta wareegga, dajinta murqaha caloosha, oksijiinta maskaxda, nadiifinta marinnada hawada iyo nasashada.Waxa lagu samayn karaa meel kasta, xitaa goobta shaqada ee kombiyuutarka hortiisa. Si aad u fuliso, u fadhiiso si raaxo leh, dhabarkaagu toosan yahay oo si tartiib ah oo qoto dheer u neefso, ka dib, adoon haysanin hawadu, billow inaad sameyso neefsasho degdeg ah oo xoog leh oo isdaba-joog ah, adigoo isku xiraya qaybta sare ee caloosha. Laabta, garbaha iyo murqaha wejiga waa in ay weli joogaan inta lagu jiro jimicsiga, ku bilow saddex qaybood oo ah 20 reps, naso dhowr ilbiriqsi inta u dhaxaysa sets, oo si tartiib tartiib ah u kordhi tirada.

Tamar badan oo jirkaaga ah with Purifying Pranayama >

Farsamadan, oo laga soo qaatay ashtanga iyo raja yoga, waxay dib u soo noolaynaysaa jidhka, nadiifisaa unugyada, maqaarka oo dheellitirta habdhiska dareenka. jirjir. Si tartiib ah uga neefso sankaaga,Gacmahaaga kor u qaad oo gacmahaaga u soo jiid dhabarka qoortaada, adoo laabaya suxulladaada, ka dib si kedis ah afkaaga uga sii neefso oo gacmahaaga keen meesha ay ka bilaabayaan. Ku celi 15 ilaa 20 jeer, qiyaastii saddex jeer toddobaadkii. Natiijooyinka ugu fiican, samee jimicsiyada si fiican subaxda ama fiidkii.