Nasiha 3 don Haɓaka Ayyukan Horon Nauyin ku

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Yana da wahala a manta da numfashin ku yayin yoga (shin kun taɓa ɗaukar ajin yoga inda kuke ba ya ji jumlar: "mai da hankali kan numfashin ku" kowane matsayi na uku !?) Malami galibi yana jagorantar ku cikin aji ta hanyar kirga numfashi da gaya muku lokacin, daidai, don shaƙa da fitar da numfashi. Amma, ba sau da yawa za ku ji masu koyar da sansanin sansanin suna ihun umarnin numfashi yayin saitin turawa-kuma idan kuna ɗagawa da kanku, ƙila za ku ga cewa a zahiri kuke rike numfashinku yayin wasu motsi. Wanne ya yi muni sosai, tun da numfashi a lokacin da ya dace ba zai iya sa ɗagawa ya yi sauƙi ba, zai iya taimaka maka samun sakamako mai kyau, in ji Susan Stanley, wani Koci na Tier 4 (ko babban malami) a Equinox a birnin New York. (A zahiri, zaku iya Haƙurin Hanyar Ku Zuwa Jiki Mai Kyau.)

"Hanya daya da za a gane idan motsa jiki ya wuce iyakar mai motsa jiki shine ko suna jin suna bukatar su rike numfashi," in ji Stanley. Idan kun ga kuna riƙe numfashin ku yayin aiwatar da motsi, yi amfani da ƙananan nauyi ko rage aikin motsa jiki don haka ya fi sauƙi. Yayin da kuke samun ƙarfi-kuma kuna numfashi cikin sauƙi-zaku iya sake ɗaukar nauyi mafi nauyi. (Gwada wannan Babban nauyi mai nauyi.) Amma akwai ƙari fiye da kawai ba rike numfashin ku. Kuna iya amfani da kowane numfashi da fitar da numfashi don taimaka muku samun ƙari daga kowane motsa jiki da kuke yi don samun dacewa, da sauri! Anan akwai hanyoyi guda uku don haɓaka kowane numfashi da kuke ɗauka:

• Fitar da numfashi a lokacin ɓangaren "aikin" na motsi (don haka, motsi "sama" na murƙushe biceps, alal misali) da shaƙa lokacin da kuke rage ma'aunin baya. "Gaba ɗaya, fitar da numfashi yayin aikin yana nufin cewa kuna shiga tsaka-tsakin ciki, mai mahimmanci na kashin baya a cikin ainihin, da kuma sauran masu daidaitawa," in ji Stanley. "Wannan ya zama dole don tsari, aminci, da haɓaka ƙarfi da kewayon motsi."

• Lokacin fitar da numfashi, yi tunani game da busa iska da ƙarfi da manufa. "Ba kwa son 'deflate,' kuna so ku fitar da numfashi kamar kuna ƙoƙarin busa balan-balan," in ji ɗan'uwan Stanley T4 Coach Jane Lee. (Gwada Yoga na numfashi don saurin bacci.)

• Kalli kanka a madubi idan zai yiwu. Tabbatar cewa cikin ku yana tashi lokacin da kuke numfashi. Wannan numfashin diaphragmatic ne, kuma yana da mahimmanci don daidaita zuciyar ku da kiyaye ku ba tare da rauni ba. Stanley ya ce "Idan kawai kirjin ku yana motsawa lokacin da kuke numfashi, wannan yana nufin kuna shan wasu iskar oxygen, amma wataƙila ba ku fitar da isasshen CO2, wanda yake da mahimmanci," in ji Stanley.

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