Kodi timakumana ndi zinthu zingati pa moyo wathu watsiku ndi tsiku? Ntchito za muofesi, mavuto apakhomo, maphunziro a ana... Ndi zonsezi, palibe mawu ofotokozera kutopa ndi kupsinjika komwe kumakhala m'mutu ndi m'thupi, sichoncho? Chifukwa chake, nthawi zina ngati izi, anthu ambiri amagwiritsa ntchito masewera olimbitsa thupi a yoga ndi njira zosinkhasinkha. Lero tikambirana za njira yofanana, koma yosiyana pang'ono, yomwe imabweretsa mpumulo wodabwitsa. Imeneyo ndi 'Yoga Nidra'. Izi sizimangochepetsa zinthu monga kupsinjika maganizo ndi nkhawa, komanso zimathandiza kwambiri pa kusowa tulo.
Kodi 'Yoga Nidra' ndi chiyani?
Mukaganizira za 'Yoga Nitra', mungaganize za yoga poses, zomwe zimachitika mukuwerama. Koma kwenikweni zimakhala ngati kusinkhasinkha. Palibe masewera olimbitsa thupi, kaimidwe ka thupi, kapena chilichonse chomwe chimavuta thupi. Mu 'Yoga Nitra', timayang'ana kwambiri pakupumula thupi lonse ndikubweretsa malingaliro mu mkhalidwe woganizira kwambiri.
Izi ndi zosiyana ndi kusinkhasinkha nthawi zonse chifukwa timachita tikugona, tikugona. Komanso, ili ndi masitepe angapo apadera kuposa kusinkhasinkha kotsogozedwa, nthawi zambiri masitepe 10 akuluakulu. Gawo la mphindi 45 ndi labwino kwambiri, koma ngati ndinu watsopano kapena mulibe nthawi yokwanira, mutha kuchita gawo lalifupi. Mutha kuchita 'Yoga Nitra' nokha kapena mkalasi.
Kodi izi zimakhudza bwanji thupi lathu? (Mbali ya sayansi)
'Yoga Nitra' imagwira ntchito pokhudza 'Autonomic Nervous System ' m'thupi lathu. Mwachidule, iyi ndi njira yomwe imalamulira zinthu zomwe zimachitika m'thupi lathu popanda ife kuzindikira. Taganizirani izi, zinthu monga kugunda kwa mtima wathu, kuthamanga kwa magazi, kutentha kwa thupi, ndi kugaya chakudya sizinthu zomwe timachita mwadala. Zinthu zimenezo zimayendetsedwa ndi njira iyi.
Pali magawo awiri akuluakulu a dongosolo la mitsempha lodziyimira palokha.
1. Thupi la Nervous Lomvera Chifundo: Izi zimakonzekeretsa thupi kuti lichitepo kanthu pa nthawi yamavuto, kupsinjika maganizo, kapena pamene tapanikizika. Nazi zina mwa zinthu zomwe zimachitika m'thupi lathu pamene dongosololi layamba kugwira ntchito.
2. Parasympathetic Nervous System: Izi zimasunga mphamvu ndikubwezeretsa thupi kukhala labwinobwino pamene thupi lili bwino komanso lomasuka.
| Makhalidwe a kuyambitsa kwa 'Fight-or-Flight' (dongosolo lachifundo) | |
|---|---|
| Kuwonjezeka kwa kugunda kwa mtima | Kukula kwa maso |
| Kukulitsa njira zopumira mpweya kuti mpweya ukhale wosavuta kupuma | Kuwonjezeka kwa mphamvu ya minofu |
| Manja akutuluka thukuta | Kuchepetsa kwa chimbudzi kwakanthawi |
Nthawi zina, matupi athu amatha kukodwa mu mkhalidwe uwu wa 'nkhondo kapena kuthawa'. Njira monga 'Yoga Nitra' zimathandiza kukhazika mtima pansi mkhalidwe uwu wa 'nkhondo kapena kuthawa' ndikulola dongosolo la parasympathetic (dongosolo lopumula) kuti lilamulire.
Mafunde a ubongo ndi 'Yoga Nitra'
Ntchito ya ubongo wathu imayesedwa ndi kuchuluka kwa mafunde a ubongo. Pali mitundu 5 ya mafunde a ubongo amenewa.
| Mtundu wa mafunde a ubongo | Mkhalidwe wa malingaliro |
|---|---|
| Mafunde a beta | Dzukani, mwachibadwa, mkhalidwe wa chenjezo |
| Mafunde a SMR | Kudekha, bata, komanso tcheru |
| Mafunde a Alpha | Mkhalidwe wa kuwala, bata maganizo |
| Mafunde a Theta | Mkhalidwe wopumula kwambiri kapena maganizo osinkhasinkha |
| Mafunde a Delta | Mkhalidwe wa tulo tatikulu, topanda maloto |
Zimene Yoga Nitra imachita zimathandiza ubongo wathu kulowa mu mkhalidwe wa mafunde a Delta pamene tili maso. Mafunde a Delta awa ndi omwe amachiritsa ndikubwezeretsa matupi athu panthawi ya tulo tofa nato. Ndiye tangoganizirani, Yoga Nitra ikhoza kupatsa maganizo ndi thupi mpumulo womwe umabwera chifukwa cha tulo tofa nato pamene tili maso .
Komanso, njirayi imalimbikitsa kachidutswa kakang'ono muubongo wathu kotchedwa 'Pineal Gland'. Ntchito yayikulu ya kachidutswa aka ndikulamulira kugona kwathu ndi kudzuka kwathu (`Circadian Rhythm`). Homoni ya 'Melatonin', yomwe imathandiza pa izi, imatulutsidwa ndi kachidutswa aka. Chifukwa chake, mukamachita 'Yoga Nitra', mumathandizidwanso kutulutsa mahomoni a melatonin moyenera.
Kodi ubwino wa 'Yoga Nitra' ndi wotani?
Kafukufuku wasonyeza kuti 'Yoga Nitra' imatha kuchepetsa nkhawa, nkhawa, komanso kusowa tulo .
- Mu kafukufuku wa 2018, momwe magulu atatu amaganizira zinthu m'maganizo mwawo adayang'aniridwa kwa miyezi itatu. Gulu limodzi lidachita yoga nidra, enawo ankachita kusinkhasinkha nthawi zonse, ndipo gulu lachitatu silinachite chilichonse. Zotsatira zake zidawonetsa kuti ngakhale kusinkhasinkha ndi yoga nidra zonse zidathandiza kuchepetsa kupsinjika, yoga nidra inali yothandiza kwambiri pochepetsa nkhawa .
- Mu kafukufuku wa 2017 wa odwala awiri omwe ali ndi vuto la kusowa tulo kosatha, onse awiri adapeza kuti yoga nitra inawathandiza kugona mwachangu akamachita izi asanagone . Wodwala winayo sanangogona mwachangu, komanso anakhalanso ndi tulo tambiri .
Ngati muli ndi mavuto amenewa, 'Yoga Nitra' ndi yoyenera kuyesa. Koma kumbukirani kuti ngati muli ndi vuto lalikulu la matenda amisala, ndikofunikira kufunsa dokotala musanayese njira izi.
Kodi ndingayambe bwanji 'Yoga Nitra'? (masitepe 10)
Ngati simunachitepo yoga nidra kale, pali ma audio ndi makanema ambiri pa intaneti omwe angakuthandizeni. Musamamve ngati mukufunika kuchita gawo lalitali mukayamba. Yambani pang'ono.
Pansipa pali njira 10 zosavuta zomwe zingakuthandizeni kuchita 'Yoga Nitra'. Musanayambe, gonani pansi kapena pabedi momasuka. Ngati kuli kofunikira, ikani pilo kapena bulangeti lozungulira pansi pa msana ndi mutu wanu. Ngati n'kotheka, chitani izi m'chipinda chamdima pang'ono. Ngati mukumva kuzizira, dziphimbeni ndi bulangeti.
1. Lumikizanani ndi chikhumbo chanu chachikulu: Ichi chingakhale maloto anu aakulu kapena chiyembekezo chanu chachikulu m'moyo. Lolani chikhumbocho chiziyenda m'thupi lanu lonse.
2. Khalani ndi cholinga: Ganizirani zomwe mukufuna kukwaniritsa kuchokera mu gawoli. Zingakhale zosavuta monga "Ndikufunika kukhala chete."
3. Pezani malo omwe angakupangitseni kumva bwino: Timati pitani ku "malo osangalatsa." Tangoganizirani malo kapena chochitika chomwe chingakupangitseni kumva bwino komanso mosangalala.
4. Lolani thupi lanu limve: Bweretsani chidwi chanu ku chiwalo chilichonse, kuyambira mutu mpaka kumapazi. Yang'anani momwe mumamvera pamalo aliwonse.
5. Samalani ndi mpweya wanu: Lolani kuti mumve mpweya uliwonse womwe mumapuma ndi kutulutsa. Onani momwe mpweya umayendera m'thupi lanu.
6. Lolani malingaliro anu akhale: Musayese kuwasintha. Kaya ndikumva bwanji, kaya ndi chisoni, chimwemwe, mkwiyo, kapena chilichonse, ingololani kuti zikhale choncho ndipo yang'anani momwe zimamvekera m'thupi lanu.
7. Khalani mboni ya maganizo anu: Musayese kuletsa maganizo omwe amabwera m'maganizo mwanu. Aloleni ayende ngati mtsinje, ndipo muwaone ngati kuti mwaima pambali.
8. Khalani ndi chimwemwe: Lolani malingaliro abwino monga kutentha, chisangalalo, ndi chitetezo zilowe m'maganizo ndi m'thupi lanu.
9. Pezani mtendere wosatha: Musamangoganizira za momwe mukumvera. Yang'anani ndipo muwalandire momwe alili.
10. Ganizirani: Pamapeto pa gawoli, tengani kamphindi kuti muyang'anenso zomwe munachita komanso momwe munamvera.
Uthenga Wopita Nawo Kunyumba
- Yoga Nidra si masewera olimbitsa thupi, koma ndi njira yosinkhasinkha yopumula kwambiri yomwe imachitika mutagona.
- Izi zingathandize kwambiri kuthetsa nkhawa, nkhawa, komanso mavuto okhudza kusowa tulo.
- Imagwira ntchito potonthoza mitsempha yathu ndikupatsa thupi lonse zomwe limalandira tikagona tulo tofa nato tili maso.
- Ngati mukufunanso kuyamba izi, mutha kuyamba ndi gawo lalifupi lotsogozedwa pa intaneti.
- Ngati mukuvutika ndi kuvutika maganizo kwambiri kapena nkhawa, ndikofunikira kwambiri kufunafuna upangiri kuchokera kwa dokotala wodziwa bwino ntchito yanu pamene mukuyesera njira zodzithandizira nokha ngati izi.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu