7 Fa'idodin-Tallafi na Pranayama

Wadatacce

• Menene ainihin pranayama?
• Menene fa'idodi bisa ga kimiyya?
• 1. Yana rage damuwa
• 2. Yana inganta ingancin bacci
• 3. Yana kara tunani
• 4. Yana rage hawan jini
• 5. Yana inganta aikin huhu
• 6. Bunkasa hazaka aiki
• 7. Yana rage kwadayin taba
• Layin kasa

Pranayama al'ada ce ta numfashi. Yana da babban ɓangaren yoga, motsa jiki don lafiyar jiki da ƙwaƙwalwa. A cikin Sanskrit, “prana” na nufin makamashin rai kuma “yama” na nufin iko.

Aikin pranayama ya haɗa da motsa jiki da alamu. Kuna iya shaƙar numfashi, huɗa, kuma riƙe numfashin ku a cikin takamaiman jeri.

A cikin yoga, ana amfani da pranayama tare da wasu ayyuka kamar yanayin jiki (asanas) da tunani (dhyana). Tare, waɗannan ayyukan suna da alhakin fa'idodi da yawa na yoga.

Amma pranayama yana da fa'idodi nasa. Wadannan fa'idodin suna faruwa ne saboda tasirin warkewar motsa jiki da tunani.

Menene ainihin pranayama?

Pranayama tsohuwar al'ada ce ta sarrafa numfashin ka. Kuna sarrafa lokaci, tsawon lokaci, da yawan kowane numfashi da riƙewa.

Manufar pranayama ita ce haɗa jikinku da hankalinku. Hakanan yana ba jikinka oxygen yayin cire gubobi. Ana nufin wannan don samar da fa'idodin ilimin lissafi.

Pranayama ya ƙunshi dabarun numfashi daban-daban. Misalan sun hada da:

• sauran numfashi na hanci (nadishodhana)
• numfashin nasara (ujjayi)
• mace mai zuma mai iska (bhramari)
• bellows numfashi (bastrika)

Wadannan motsa jiki na motsa jiki ana iya yin su ta hanyoyi da yawa. Misali, zaku iya yin su yayin yin yoga. Hakanan zaka iya gwada su yayin yin tunani ko kan kansu.

Menene fa'idodi bisa ga kimiyya?

An bincika fa'idodin pranayama.

Dangane da karatun kimiyya, pranayama na iya amfani da lafiyar ku ta hanyoyi daban-daban. Bari mu kalli bakwai daga cikin waɗannan fa'idodin dalla-dalla.

1. Yana rage damuwa

A cikin, pranayama ya rage matakan damuwa a cikin samari masu lafiya. Masu binciken sunyi tunanin cewa pranayama yana kwantar da hankali ga tsarin juyayi, wanda zai inganta damuwar ku.

Wani ya sami fa'idodi iri ɗaya. Mutanen da suka yi pranayama ba su da ɗan damuwa kafin yin gwaji.

Mawallafin binciken sun danganta wannan tasirin da karuwar iskar oxygen yayin pranayama. Oxygen shine kuzari don muhimman gabobin ku, gami da kwakwalwar ku da jijiyoyin ku.

2. Yana inganta ingancin bacci

Hakan zai iya taimaka muku bacci.

A cikin, wata fasaha da aka sani da Bhramari pranayama da aka nuna don rage saurin numfashi da bugun zuciya lokacin da ake gudanar da shi na minti 5. Wannan na iya taimakawa wajen kwantar da jikinku don bacci.

Dangane da binciken 2019, pranayama kuma yana inganta ƙarancin bacci a cikin mutanen da ke hanasu bacci mai hana su. Bugu da ƙari, binciken ya gano cewa yin pranayama yana rage yawan yin bacci da kuma barcin rana, yana mai ba da fa'idodi don mafi ingancin hutawa.

3. Yana kara tunani

Ga yawancinmu, numfashi na atomatik ne. Muna yin shi ba tare da ba mu dogon tunani kwata-kwata.

Amma yayin pranayama, ya kamata ku lura da numfashin ku da yadda yake ji. Hakanan kuna aiwatar da hankali kan lokacin yanzu, maimakon abubuwan da suka gabata ko na gaba. Wannan an san shi da tunani.

A cikin, ɗaliban da suka aikata pranayama sun nuna matakan ƙwarewa fiye da waɗanda ba su yi ba. Hakanan ɗaliban sun nuna matakan da suka dace na ƙa'idodin motsin rai. Wannan yana da alaƙa da tasirin kwantar da hankali na pranayama, wanda ke goyan bayan ikon ku na mai da hankali.

Masu binciken sun kuma ambaci cewa pranayama yana taimakawa cire carbon dioxide kuma yana kara yawan iskar oxygen, wanda ke iza kwayoyin halittar kwakwalwa. Wannan na iya ba da gudummawa ga tunani ta hanyar inganta mai da hankali da maida hankali.

4. Yana rage hawan jini

Hawan jini, ko hauhawar jini, shine lokacin da hawan jini ya kai matakin da ba shi da lafiya. Yana ƙara haɗari ga wasu mawuyacin yanayin lafiya kamar cututtukan zuciya da bugun jini.

Danniya babban al'amari ne na hawan jini. Pranayama na iya taimakawa rage girman wannan haɗarin ta hanyar haɓaka shakatawa.

A cikin, mahalarta tare da ƙananan hauhawar jini sun karɓi magungunan antihypertensive na makonni 6. Rabin mahalarta kuma sun sami horo na pranayama na makonni 6. A ƙarshen binciken, ƙungiyar ta ƙarshe ta sami raguwar hauhawar jini sosai.

Wannan tasirin, a cewar marubutan binciken, mai yiwuwa ne saboda numfashi na pranayama.

Lokacin da kuka maida hankali kan numfashin ku, zai iya taimakawa kwantar da hankulan ku. Wannan, bi da bi, na iya taimaka rage rage damuwar ku da haɗarin hauhawar jini.

5. Yana inganta aikin huhu

A matsayin nau'in motsa jiki na numfashi, jinkirin, numfashin karfi na pranayama na iya karfafa huhun ka.

Studyaya daga cikin binciken 2019 ya ƙaddara cewa makonni 6 na aikin pranayama na awa 1 a rana na iya yin tasiri sosai akan aikin huhu. Aikin ya inganta sigogi da yawa na aikin huhu, bisa ga sakamakon gwajin huhu.

Dangane da marubutan binciken, pranayama na iya zama kayan aiki mai karfafa huhu don yanayin huhu da yawa, gami da:

• asma
• rashin lafiyar mashako
• domin samun waraka daga cutar nimoniya da tarin fuka

6. Bunkasa hazaka aiki

Baya ga amfanar huhun ku, pranayama na iya haɓaka aikin kwakwalwar ku.

A gano cewa makonni 12 na jinkiri ko sauri pranayama sun inganta aikin gudanarwa - wanda ya haɗa da ƙwaƙwalwar ajiyar ku, sassauƙan hankali, da ƙwarewar tunani.

Binciken ya kuma gano cewa pranayama yana da ikon haɓaka ƙimar damuwar ku da lokacin aikin ku.

Bugu da ƙari, binciken ya gano cewa pranayama mai sauri yana da alaƙa da mafi kyawun ƙwaƙwalwar ajiya da aikin motsa jiki.

A cewar masu binciken, wadannan fa'idodin suna faruwa ne sakamakon raunin saukar da danniya na pranayama. Oxygenara yawan iskar oxygen, wanda ke ba da ƙwayoyin ƙwayoyin kwakwalwa ƙarfi, wataƙila yana da rawar ma.

7. Yana rage kwadayin taba

Akwai tabbacin cewa numfashi na yogic, ko pranayama, na iya rage sha'awar mutane da ke ƙoƙari su bar shan sigari.

A cikin nazarin 2012, mintuna 10 kawai na numfashi na yogic ya haifar da raguwar sha'awar sigari.

Wani binciken da aka yi kwanan nan ya gano cewa numfashin yoga mai hankali ya rage illolin da ke tattare da cire sigari.

Layin kasa

Pranayama, ko ikon sarrafa numfashi, babban ɓangaren yoga ne. Ana yawan aiki dashi tare da yoga postures da zuzzurfan tunani.

Manufar pranayama ita ce karfafa alaƙar da ke tsakanin jikinku da hankalinku.

Dangane da bincike, pranayama na iya haɓaka shakatawa da tunani. Hakanan an tabbatar dashi don tallafawa bangarori da yawa na lafiyar jiki, gami da aikin huhu, hawan jini, da aikin kwakwalwa.

Idan baku taɓa aiwatar da pranayama ba a baya, kuna iya shiga ajin yoga ko ku sami malamin da zai iya koyar da dabarar da ta dace don waɗannan motsa jiki na numfashi.