Hơi thở chính là nguồn sống của chúng ta, là bước đầu tiên hấp thụ oxi đưa vào trong cơ thể để nuôi dưỡng các tế bào. Bài viết này chúng ta hãy cùng nhau tìm hiểu các phương pháp thở khác nhau trong Pranayama.
1. HÍT THỞ BÌNH THƯỜNG
Đấy là cách thở nhẹ nhàng, thư giãn và có thể thực hiện bất cứ lúc nào, cũng là điểm khởi đầu của phương pháp thiền. Lúc này hãy cảm nhận rõ hơi thở của mình, quan sát xem hơi thở nông hay sâu và các bộ phận nào đang chuyển động. Cố gắng tập trung vào vào nhiệt độ của hơi thở và dòng di chuyển của hơi thở khi đi vào bên trong cơ thể. Kéo dài thêm giời gian luyện tập khi cảm thấy thoải mái.
2. HÍT THỞ SÂU
Tập trung vào từng chuyển động của vùng bụng và vùng ngực, hít sâu và di chuyển theo từng nhịp đếm, thở ra nhẹ nhàng khi đếm xong. Quan sát chuyển động phình lên xẹp xuống của bụng.
3. ANULOM VILOM – HÍT THỞ LUÂN PHIÊN HAI MŨI
Gập ngón trỏ và ngón giữa làm ấn Pranava, đầu ngón trỏ và ngón giữa chạm vào lòng bàn tay. Đóng cánh mũi phải bằng ngón tay trái rồi đổi lại đóng cánh mũi trái bằng ngón tay đeo nhẫn. Hít vào bằng mũi trái, đóng cánh mũi lại và từ từ thở ra bằng mũi phải. Sau đó hít vào mũi phải và thở ra bằng mũi trái. Tiếp tục thực hiện các vòng tiếp theo theo tỉ lệ 4:4 hoặc 4:8.
4. SURYA BHEDAN – THỞ KÍCH HOẠT MẶT TRỜI
Thực hiện bằng cách hít vào mũi phải và thở ra bằng mũi trái. Surya Bhedan giúp làm thông dòng năng lượng Pingala Nadi (dòng năng lượng đại diện cho mặt trời hoặc sinh khí).
5. CHANDRA BHEDAN – THỞ KÍCH HOẠT MẶT TRĂNG
Thực hiện bằng cách hít vào mũi trái và thở ra mũi phải. Chandra Bhedan giúp làm thông dòng năng lượng Ida Nadi (đại diện cho mặt trăng hay sinh khí).
6. SHEETALI – THỞ LÀM MÁT
Đây là bài tập thở giúp bình tĩnh và xoa diệu. Mở miệng và thè lưỡi, cuộn lưỡi thành hình ống theo chiều dọc, hít vào qua ống lưỡi, khép miệng lại và thở ra bằng mũi.
Sitkari- khép nhẹ hai hàm răng vào nhau, mở nhẹ môi để hở hàm răng. Để mặt lưỡi phẳng, hít vào chạm bằng miệng qua hàm răng, thở ra chầm chầm từ mũi. Hơi thở chậm và thả lỏng.
Mỗi phương pháp thở đều mang lại các lợi ích đa dạng khác nhau, như: tăng cường sinh khí trong cơ thể, cân bằng axit, giảm lo âu,…
Chúc các bạn sớm lựa chọn ra cho mình phương pháp phù hợp để luyện tập thường xuyên và có kết quả tốt.
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