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ื—ื™ืคื•ืฉ
  • femma.noa

INHALE๐ŸŒฌEXHALE - ื”ื ืฉื™ืžื” ื•ื”ืฉืคืขื•ืชื™ื” ืขืœ ื”ืžืชืงื™ื™ื ื‘ื’ื•ืคื™ื ื•



โ€œBreathing is the first act of life, and the last. Our very life depends on it. Since we cannot live without breathing it is tragically deplorable to contemplate the millions and millions who have never learned to master the art of correct breathing.โ€

Joseph H. Pilates, pilates - return to life through contrology


ืžืจืืฉื™ืช ื“ืจื›ื™ ื‘ืขื•ืœื ื”ืชื ื•ืขื” ื•ื”ืคื™ืœืื˜ื™ืก ื”ืกืชืงืจื ืชื™ ื•ื ืžืฉื›ืชื™ ืœื“ืจืš ื”ืคืขื•ืœื”, ื”ื—ืฉื™ื‘ื•ืช ื•ื”ืžืฉืžืขื•ืช ืฉืœ ืžืจื›ื™ื‘ ืžืจื›ื–ื™ ืœื”ื™ืฉืจื“ื•ืช ื”ืื“ื - ื”ื ืฉื™ืžื”.


ืขื ื”ืฉื ื™ื ื•ืขื ื”ื—ื™ื™ื ื›ืœ ืื—ื“ ืžืื™ืชื ื• ืžืกื’ืœ ืœืขืฆืžื• ื“ืคื•ืก ื ืฉื™ืžื” ืฉื•ื ื” ื‘ื”ืฉืคืขืช ืคืจืžื˜ืจื™ื ืจื‘ื™ื, ื‘ื”ื ืžืฆื‘ ืจื’ืฉื™, ื™ืฆื™ื‘ื”, ื˜ืจืื•ืžื•ืช, ื”ืจื’ืœื™ ืชื ื•ืขื” ืžื—ื“ ื•ื™ื•ืฉื‘ื ื™ื•ืช ืžืื™ื“ืš ื•ืขื•ื“โ€ฆ

ืคื’ืฉืชื™ ืžืชืืžื ื™ื, ืžืชืืžื ื•ืช ื•ืžื˜ื•ืคืœื•ืช ืฉื ืชืงืœื• ื‘ืงืฉื™ื™ื ื›ืืฉืจ ื”ื ื—ื™ืชื™ ืื•ืชื ืœื ืฉื•ื ื‘ืื•ืคืŸ ืžืกื•ื™ื™ื ื•ื”ื’ื™ื‘ื• ื‘ื”ื™ืคืจื•ื•ื ื˜ื™ืœืฆื™ื” ืื• ื‘ืœื‘ื•ืœ ื•ืœื ื”ืชืืคืฉืจ ืœื”ื ืœื™ื™ืฉื ืืช ื”ื”ื ื—ื™ื™ื”.

ื”ื™ื• ืืฆืœื™ ืžื˜ื•ืคืœื•ืช ืฉืœืื—ืจ ื˜ื™ืคื•ืœ ืื•ืกื˜ืื•ืคืชื™ ื‘ืžื‘ื ื™ื ื”ืงืฉื•ืจื™ื ืœื‘ื™ืช ื”ื—ื–ื” ืื• ื”ืกืจืขืคืช ื—ืฉื• ื”ืงืœื” ื‘ื›ืื‘ื™ื ืฉื•ื ื™ื ื‘ื’ื•ืฃ ืื• ืฉืชื•ืคืขื•ืช ื›ื’ื•ืŸ ืกื—ืจื—ื•ืจื•ืช ื•ืขื™ื™ืคื•ืช ื ื”ื™ื• ืคื—ื•ืช ื“ื•ืžื™ื ื ื™ื˜ื™ื•ืช.

ื”ืกืงืจื ื•ืช ื•ื”ืขื ื™ื™ืŸ ื”ืื™ืฉื™ ื•ื—ืฉื™ื‘ื•ืช ื”ื ืฉื™ืžื” ื‘ืื•ืกื˜ืื•ืคืชื™ื” ื•ื”ืคื™ืœืื˜ื™ืก, ื”ื•ื‘ื™ืœื• ืื•ืชื™ ืœื›ืชื•ื‘ ืืช ื”ื‘ืœื•ื’ ื”ืจืืฉื•ืŸ ืฉืœื™ (ืื™ื™ื™ื™ื™ื™ืง ืžืจื’ืฉ ืื•ืชื™๐Ÿฅณ) ืขืœ ื ื•ืฉื ื–ื”;

ื”ื ืฉื™ืžื” - ื”ืคืขื•ืœื” ื”ืจืืฉื•ื ื” ื•ื”ืื—ืจื•ื ื” ืฉืœ ื›ืœ ืื—ื“ ืžืื™ืชื ื• ื‘ื’ืœื’ื•ืœ ื”ื–ื”.

ืื– ืงื•ื“ื ื›ืœ ื‘ื•ืื• ื ื‘ื™ืŸ ืžื” ื‘ื›ืœืœ ืชืคืงื™ื“ื” ืฉืœ ืžืขืจื›ืช ื”ื ืฉื™ืžื” ื•ืžืžื” ื”ื™ื ืžื•ืจื›ื‘ืช? ืชื”ืœื™ืš ื”ื ืฉื™ืžื” ื”ื•ื ืชื”ืœื™ืš ืฉืœ ื—ื™ืœื•ืคื™ ื’ื–ื™ื ื‘ื™ืŸ ื”ืื˜ืžื•ืกืคื™ืจื” ืœื’ื•ืฃ ื”ืžืชืงื™ื™ื ื‘ืจื™ืื•ืช. ืชื”ืœื™ืš ื–ื” ืžืืคืฉืจ ืœื ื• ืœืงืœื•ื˜ ื—ืžืฆืŸ ืžื”ืจื™ืื•ืช ืืœ ืžื—ื–ื•ืจ ื”ื“ื ื•ื›ืš ืœื”ื’ื™ืข ืœื›ืœ ืื—ื“ ืžืชืื™ ื”ื’ื•ืฃ, ื•ื‘ื”ืžืฉืš ืคื•ืœื˜ื™ื ื”ืชืื™ื ืคื—ืžืŸ ื“ื•-ื—ืžืฆื ื™ ืืœ ืžื—ื–ื•ืจ ื”ื“ื, ืืœ ื”ืจื™ืื•ืช ื•ืžืฉื ื“ืจืš ืงื ื” ื”ื ืฉื™ืžื” ืืœ ื”ืืฃ ืื• ื”ืคื” ื”ื—ื•ืฆื”.

ื›ื™ื•ื ,ืœืžืกื™ื›ื”โ€ฆ ๐Ÿ˜ท


ืงืฆืช ืงืœื™ื ื™ืงื” - ืžื™ืœื” ื•ื—ืฆื™ ืขืœ ืื•ืคื ืช ื”ืžืกื™ื›ื•ืช ืฉืคืชืื•ื ื”ื•ืคื™ืขื• ืขืœ ืคืจืฆื•ืคื™ื ื•.

ืื ื™ ืจื•ืฆื” ืœืฉืชืฃ ื‘ืกื™ืคื•ืจ ืฉืœ ืžื˜ื•ืคืœืช ืฉืœื™, ืื™ืฉื” ื ื™ื ื’ืณื”, ืื—ื•ืช ื‘ืžืงืฆื•ืขื”, ืขื‘ืจื” ื“ื‘ืจ ืื• ืฉื ื™ื™ื ื‘ื—ื™ื™ื” ื•ื”ื™ื ืžื“ื”ื™ืžื”. ื—ื–ืจื” ืœืขื‘ื•ื“ ื‘ืขื™ื“ืŸ ื”ืงื•ืจื•ื ื” ืœืื—ืจ ืฉื”ื—ืœื™ืžื” ืžืกืจื˜ืŸ ื”ืฉื“ (ืชื•ื“ื” ืœืืœ) ื•ื›ืžื•ื‘ืŸ, ื›ื™ืื” ืœืชืงื•ืคืชื ื•, ืขื ืžืกื›ื”. ื”ื™ื ื”ื‘ื—ื™ื ื” ื‘ื›ืš ืฉื”ื™ื ืœื ืžืกื•ื’ืœืช ืœืœื›ืช ื™ื•ืชืจ ืžื›ืžื” ืžืื•ืช ืžื˜ืจื™ื ืžื‘ืœื™ ืœืขืฆื•ืจ ื•ืœืฉื‘ืช ืœื ื•ื—, ื“ื‘ืจ ืฉืœื ื”ื™ื” ืื•ืคื™ื™ื ื™ ืœื” ื›ืœืœ.

ื•ืžื” ืžืชื‘ืจืจ? ืžื›ื™ื•ื•ืŸ ืฉืฉืืคื” ืคื—ืžืŸ ื“ื• ื—ืžืฆื ื™ (ืคื“ืดื—) ื‘ืขื™ืงืจ ื•ื‘ื›ืš ื ืžื ืข ืžืžื•ืœืงื•ืœื•ืช ื”ื”ืžื•ื’ืœื•ื‘ื™ืŸ ืœื”ื™ืงืฉืจ ืœื—ืžืฆืŸ ื•ืœืฉืืช ืื•ืชื• ื‘ื“ื, ื”ื™ื™ืชื” ืœื” ืจืžืช ื—ืžืฆื•ืŸ ื ืžื•ื›ื” ืขืœ-ืกืฃ ื”ืจืขืœืช ืคื“ืดื— ื•ืœื›ืŸ ืคื™ืชื—ื” ืกื™ืžืคื˜ื•ืžื™ื ืฉืœ ืขื™ื™ืคื•ืช, ืกื—ืจื—ื•ืจื•ืช ื•ืชื—ื•ืฉืช ื‘ืœื‘ื•ืœ.

ืื– ืื•ืžืจื™ื ื›ืŸ ืœืžืกื›ื•ืช (ื›ื™ ืœื ื ืจืฆื” ืœื”ื™ื“ื‘ืง ื‘ืงื•ืจื•ื ื”) ืื‘ืœ ื™ืฉ ืœื”ื™ื•ืช ืขืจื ื™ื™ื ืœืื™ื›ื•ืช ื”ื ืฉื™ืžื” ื•ืœื‘ืฆืข ืžืกืคืจ ืคืขืžื™ื ื‘ื™ื•ื ืชืจื’ื™ืœื™ ื ืฉื™ืžื”, ืœืžืขืŸ ื—ื™ืžืฆื•ืŸ ื”ื“ื.

ืื– ื‘ืขืฆื ืžืชืงื™ื™ืžื™ื ืฉื ื™ ืžืกืœื•ืœื™ื ืžืงื‘ื™ืœื™ื ;

ื‘ืื—ื“, ื“ื ืขืฉื™ืจ ื‘ื—ืžืฆืŸ ื”ื•ืคืš ืœืื“ื•ื, ื•ื‘ืฉื ื™ ื“ื ืขื ื™ ื‘ื—ืžืฆืŸ ื‘ืฆื‘ืข ื›ื—ื•ืœ.

ืžื›ืืŸ ื ื•ื‘ืข ื”ืฆื‘ืข ื”ื›ื—ืœื—ืœ ืฉืœ ื”ื•ืจื™ื“ื™ื ืฉืœื ื•, ื”ืžื•ืœื™ื›ื™ื ืืœ ื”ืจื™ืื•ืช ื“ื ืขื ื™ ื‘ื—ืžืฆืŸ.


ืื ืชืจืฆื• ืœื”ืขืžื™ืง ืขื•ื“ ืงืฆืช ืื ื™ ืžืžืœื™ืฆื” ืœืฆืคื•ืช ื‘- TED.ED ื”ืžืขื•ืœื” ื”ื–ื”.



ืชื”ืœื™ืš ื”ื ืฉื™ืžื” ืžืชืงื™ื™ื ื‘ืื•ืคืŸ ืื•ื˜ื•ื ื•ืžื™, ื›ืœื•ืžืจ ืœื ืฆืจื™ืš ืœื–ื›ื•ืจ ืœื ืฉื•ื ืื‘ืœ ื‘ื”ื—ืœื˜ ืจืฆื•ื™ ืœื ืœืฉื›ื•ื—.

ืื– ื›ืžื• ื›ืœ ืชื”ืœื™ืš ืฉืงืฉื•ืจ ืœื’ื•ืฃ ืื• ื‘ื›ืœืœ, ื ื™ืชืŸ ืœื”ืฉืชืคืจ ื•ืœื”ื™ื˜ื™ื‘ ืขื ืื™ื›ื•ืช ื”ื—ื™ื™ื ื‘ืืžืฆืขื•ืช ืžื•ื“ืขื•ืช ื•ืื™ืžื•ืŸ.


ื‘ืื•ืชื” ื ืฉื™ืžื” ๐Ÿ˜‰, ื‘ืจืฆื•ื ื™ ืœืฉืื•ืœ ืืชื›ืŸ.ื, ื”ืื ืงืจื” ืœื›ืŸ.ื ืฉื—ืฉืชืŸ.ื ื‘ืฆื•ืจืš ืœืดืงื—ืช ืื•ื•ื™ืจืด, ืžืžืฉ ืœื”ื›ื ื™ืก ืื•ื•ื™ืจ ืœืจื™ืื•ืช ื›ื™ ื”ืจื’ืฉืชืŸ.ื ืขื™ื™ืคื•ืช, ืงื•ืฆืจ ื ืฉื™ืžื” ืื• ืžืชื—?

ื“ืคื•ืก ื ืฉื™ืžื” ื–ื” ืžื›ื•ื ื” ืดื ืฉื™ืžื” ืฉื˜ื—ื™ืชืด ื•ื‘ื™ืŸ ื”ื’ื•ืจืžื™ื ืœื• ื ืžืฆื ืžืชื— ื•ืœื—ืฅ, ืชื–ื•ื ื” ืœื ืžืกืคืงืช, ื˜ืจืื•ืžื•ืช ื•ื—ืจื“ื•ืช ื•ืขื•ื“ืฃ ืžืฉืงืœ. ื›ืœ ืืœื• ื™ืงืฉื• ืขืœ ืžืขืจื›ืช ื”ื ืฉื™ืžื” ืœืคืขื•ืœ ื‘ืื•ืคืŸ ืื•ืคื˜ื™ืžืœื™, ื•ืขืœ-ื›ืŸ ืžื—ืงืจื™ื ืžืกื•ื™ืžื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉืจื•ื‘ื ื• ืžื ืฆืœื™ื ืจืง โ…“ ืžื ืคื— ื”ืจื™ืื•ืช ืฉืœื”ื.

ื”ืชื•ืฆืื” ืฉืœ ื ืฉื™ืžื” ืฉื˜ื—ื™ืช ื”ื™ื ื—ื•ืกืจ ื›ืจื•ื ื™ ื‘ื—ืžืฆืŸ ื•ืœืจื‘ ืฉื ืจื’ื™ืฉ ื‘ืชืกืžื™ื ื™ื ื”ืจื‘ื™ื ืฉืœ ื“ืคื•ืก ื ืฉื™ืžื” ื–ื” ืœื ื ื“ืข ืฉื”ื ืงืฉื•ืจื™ื ืœื ืฉื™ืžื”.



ื”ื—ืžืฆืŸ ื”ื™ื ื• ื’ื– ื—ื™ื•ื ื™ ื›ื“ื™ ืœื™ืฆื•ืจ ืื ืจื’ื™ื”, ืžืฆืจืš ื—ื™ื•ื ื™ ืœื’ื•ืฃ, ื•ืœืœื ื ืฉื™ืžื” ืชืงื™ื ื” ื™ืชื›ื ื• ืชืกืžื™ื ื™ ืขื™ื™ืคื•ืช, ืขืฆื‘ื ื•ืช ื•ื—ื•ืกืจ ืกื‘ืœื ื•ืช, ืงืฉื™ื™ ืจื™ื›ื•ื–, ืžืชื— ื ืคืฉื™,ื—ืจื“ื”, ืชื—ื•ืฉืช ืชืฉื™ืฉื•ืช ื›ืœืœื™ืช ื•ื”ืขื“ืจ ืื ืจื’ื™ื”.


ืื– ื ื—ื–ื•ืจ ืฉื•ื‘ ืœืขื ื™ื™ืŸ ื”ืžื•ื“ืขื•ืช ื•ื”ืื™ืžื•ืŸ. ืœืื—ืจ ืงืจื™ืืช ื‘ืœื•ื’ ื–ื” ืื•ืœื™ ืงื™ื‘ืœืชืŸ.ื ืžื•ืฉื’ ืื—ื“ ืื• ืฉื ื™ื™ื ืœื’ื‘ื™ ื”ื ืฉื™ืžื” ื•ื—ืฉื™ื‘ื•ืชื” ืื– ื”ืžื•ื“ืขื•ืช ืœืžืขืจื›ืช ื–ืืช ืขืœืชื” ืžื“ืจื’ื”, ื•ื’ื ืื ื’ื ืืช ื›ืœ ื”ื›ืชื•ื‘ ืœืขื™ืœ ื›ื‘ืจ ื™ื“ืขืชืŸ.ื, ื–ื•ื”ื™ ืชื–ื›ื•ืจืช. ืœื’ื‘ื™ ื”ืื™ืžื•ืŸ, ื›ื‘ืจ ื”ื‘ื ื• ืืช ื–ื” ืžื›ืœ-ื›ืš ื”ืจื‘ื” ื›ื™ื•ื•ื ื™ื practice and all is coming

ื•ืœื”ืœืŸ ืคืจืงื˜ื™ืงื”:

ื ืฉื™ืžื” ืžืจื’ื™ืขื” ืœืžืฆื‘ื™ ืœื—ืฅ, ืชื—ื•ืฉืช ืจื’ื™ืขื” ื•ืžื•ื“ืขื•ืช ื‘ื’ื•ืฃ.

ื ืฉื™ืžื” ืื™ื˜ื™ืช ืœื”ืคืขืœืช ืขืฆื‘ ื”ื•ืื’ื•ืก (ืืจื—ื™ื‘ ื‘ื‘ืœื•ื’ ืื—ืจ ืขืœ ืงืกื ื–ื” :))ืืฉืจ ืชื•ื‘ื™ืœ ืœืขืœื™ื™ื” ื‘ืคืขื™ืœื•ืช ืคืืจืืกื™ืžืคื˜ื˜ื™ืช(ืดื”ืžืจื’ื™ืขื”ืด) ื•ื™ืจื™ื“ื” ื‘ืคืขื™ืœื•ืช ืกื™ืžืคื˜ืชื™ืช (ืคื•ืขืœืช ื‘ืžืฆื‘ื™ ื“ื—ืง ื•ืœื—ืฅ) ืœืžืขืŸ ื”ืจื’ืขืช ืžืขืจื›ืช ื”ืขืฆื‘ื™ื, ื•ื‘ื ื•ืกืฃ ืžืงื™ื™ืžืช ืืคืงื˜ ืื ื˜ื™ ื“ืœืงืชื™.

ืžืฆืื• ืœื›ืŸ.ื ืชื ื•ื—ื” ื ื•ื—ื” ื‘ื™ืฉื™ื‘ื” ืื• ืฉื›ื™ื‘ื”, ื‘ื—ืœืœ ื ืขื™ื ืœืœื ื”ืกื—ื•ืช. ืžืงืžื• ืืช ืงืฆื” ื”ืœืฉื•ืŸ ื‘ื—ื™ืš ื”ืขืœื™ื•ืŸ, ืžืื—ื•ืจื™ ื”ืฉื™ื ื™ื™ื ื”ืงื“ืžื™ื•ืช. ื ืฉืžื• ืžืกืคืจ ื ืฉื™ืžื•ืช ื˜ื‘ืขื™ื•ืช ืขื“ ืฉืืชืŸ.ื ื—ืฉื•ืช.ื™ื ืฉื”ื—ื–ืจืชืŸ.ื ืžื•ื“ืขื•ืช ืœืžืชื—ื•ืœืœ ื‘ื’ื•ืคื›ืŸ.ื ื•ืœื ืฉื™ืžื”, ื”ื‘ื˜ืŸ ืจืคื•ื™ื” ื•ืฉืจื™ืจื™ ื”ืคื ื™ื ืจืคื•ื™ื™ื.

  • ืงื—ื• ืฉืื™ืคื” ื“ืจืš ื”ืืฃ ื‘ืžืฉืš 4 ืฉื ื™ื•ืช

  • ืขืฆืจื• ืืช ื”ื ืฉื™ืžื” ื‘ืžืฉืš 2 ืฉื ื™ื•ืช

  • ื ืฉืคื• ื“ืจืš ื”ืืฃ ื‘ืžืฉืš 6 ืฉื ื™ื•ืช

  • ืฉื•ื‘ ืขืฆืจื• ืืช ื”ื ืฉื™ืžื” ื‘ืžืฉืš 2 ืฉื ื™ื•ืช. ื—ื–ืจื• ืขืœ ื ืฉื™ืžื” ื–ืืช 10 ืคืขืžื™ื ื•ืฉื•ื‘ื• ืœื ืฉื•ื ื ืฉื™ืžื•ืช ื˜ื‘ืขื™ื•ืช. ืœืื˜ ืœืื˜ ื—ื™ื–ืจื• ืœื—ื“ืจ.

ืื—ืจื™ ืžืกืคืจ ืชืจื’ื•ืœื™ ื ื™ืชืŸ ืœื”ืืจื™ืš ืืช ืžื—ื–ื•ืจ ื”ื ืฉื™ืžื” ื‘ืื•ืชื• ื™ื—ืก 1:3:1:2 (ืœื“ื•ื’ืžื- ืฉืื™ืคื”:6, ื”ืคืกืงื”:3, ื ืฉื™ืคื”:9, ื”ืคืกืงื”: 3)


ืฉื™ืžื• โค๏ธ

ืฉื”ืจืืฉ ืœื ื ื•ืคืœ ืงื“ื™ืžื” ืื• ืœืฆื“ื“ื™ื ื•ืฉื”ืฆื•ื•ืืจ ืœื ืงื•ืจืก ืœื”ืงืฉืชื”. ื‘ืžื™ื“ื” ื•ืžืงื™ื™ืžื™ื ืืช ื”ื ืฉื™ืžื” ื‘ื™ืฉื™ื‘ื”, ื”ืฉืชื“ืœื• ืœืฉื‘ืช ื‘ืื•ืคืŸ ืฉื•ื•ื” ืขืœ ืฉืชื™ ืขืฆืžื•ืช ื”ืžื•ืฉื‘. ืจืฆื•ื™ ืœืชืจื’ืœ ืขื ื”ื”ืชืขื•ืจืจื•ืช ื‘ื‘ื•ืงืจ ืื• ืœืคื ื™ ื”ืฉื™ื ื” ืื• ื‘ื›ืœ ืจื’ืข ืฉืชื‘ื—ืจื•.

ืืฉืžื— ืœืฉืžื•ืข ืฉื™ืชื•ืคื™ื.

ืชื•ื“ื” ืจื‘ื” ื•ื‘ืจื™ืื•ืช

ื ื•ืขื” ๐Ÿ‘๐Ÿผ


227 ืฆืคื™ื•ืช0 ืชื’ื•ื‘ื•ืช
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