Ni ibintu bingahe duhura na byo mu buzima bwacu bwa buri munsi? Akazi ko mu biro, ibibazo byo mu rugo, uburezi bw'abana... Muri ibi byose, nta magambo asobanura umunaniro n'umuvuduko w'umubiri bibaho mu mutwe no mu mubiri, si byo se? Rero, mu bihe nk'ibi, abantu benshi bahindukirira imyitozo ya yoga n'uburyo bwo gutekereza. Uyu munsi tugiye kuvuga ku buryo busa, ariko butandukanye gato, butanga ihumure ritangaje. Ubwo ni 'Yoga Nidra'. Ibi ntibigabanya gusa ibintu nk'imihangayiko yo mu mutwe no guhangayika, ahubwo binafasha cyane mu kubura ibitotsi.
'Yoga Nidra' ni iki?
Iyo utekereje kuri 'Yoga Nitra', ushobora gutekereza ku mashusho ya yoga, akorwa uhumye. Ariko mu by'ukuri bisa no gutekereza cyane. Nta myitozo ngororamubiri, imyifatire, cyangwa ikindi kintu cyose kibangamira umubiri. Muri 'Yoga Nitra', twibanda ku kuruhuka umubiri wose no kuzana ubwenge mu buryo bwo gutekereza cyane.
Ibi bitandukanye no gutekereza buri gihe kuko tubikora turyamye, turyamye. Nanone, bifite intambwe nke zihariye kurusha gutekereza ku murongo, akenshi intambwe zigera ku 10 z'ingenzi. Isomo ry'iminota 45 ni ryo ryiza, ariko niba uri mushya muri ryo cyangwa udafite umwanya munini, ushobora gukora isomo rigufi. Ushobora kwitoza 'Yoga Nitra' wenyine cyangwa mu ishuri.
Ibi bigira ingaruka zite ku mubiri wacu? (Uruhande rwa siyansi)
'Yoga Nitra' ikora mu kugira ingaruka kuri ' Sisitemu y'imitsi y'umubiri' mu mubiri wacu. Muri make, iyi ni sisitemu igenzura ibintu biba mu mubiri wacu tutabizi. Tekereza nawe, ibintu nk'umutima wacu, umuvuduko w'amaraso, ubushyuhe bw'umubiri, n'igogora si ibintu dukora tubizi. Ibyo bintu bigenzurwa n'iyi sisitemu.
Hari ibice bibiri by'ingenzi by'iyi sisitemu y'imitsi yigenga.
1. Uturemangingo tw’imitsi duhuza: Ibi bitegura umubiri guhangana n’ikibazo cyo 'kurwana cyangwa guhunga' mu bihe by’amakuba, stress, cyangwa iyo dufite stress. Dore bimwe mu bintu bibaho mu mubiri wacu iyo ubu buryo bukora.
2. Sisitemu y'imitsi itera parasympathetic: Ibi bizigama imbaraga kandi bigasubiza umubiri ku murongo mu gihe umubiri uri mu mimerere isanzwe kandi yoroshye.
| Ibiranga uburyo bwo gukora 'Fight-or-Flight' (système empathy) | |
|---|---|
| Umutima utera cyane | Kwaguka kw'amaso y'amaso |
| Kwagura inzira z'ubuhumekero kugira ngo byorohere guhumeka | Kongera imbaraga z'imitsi |
| Ibiganza bibira ibyuya | Kugabanya by'agateganyo igogora |
Hari igihe, imibiri yacu ishobora kwihisha muri iyi mimerere yo 'kurwana cyangwa guhunga'. Ubuhanga nka 'Yoga Nitra' bufasha gutuza iyi mimerere yo 'kurwana cyangwa guhunga' no gutuma sisitemu yo kuruhuka (sisitemu yo kuruhuka) ifata ubuyobozi.
Imiraba y'ubwonko na 'Yoga Nitra'
Imikorere y'ubwonko bwacu ipimwa n'umuvuduko w'imiraba y'ubwonko. Hari ubwoko 5 bw'iyi miraba y'ubwonko.
| Ubwoko bw'imiraba y'ubwonko | Uko umutima umeze |
|---|---|
| Imiraba ya Beta | Kuba maso, bisanzwe, imimerere yo kuba maso |
| Imiraba ya SMR | Gutuza, gutuza, no kuba maso |
| Imiraba ya Alpha | Umutima utuje kandi urangwa n'ubwuzu |
| Imiraba ya Theta | Kuruhuka cyane cyangwa gutekereza cyane |
| Imiraba ya Delta | Gusinzira cyane, nta nzozi zihari |
Icyo Yoga Nitra ikora ni ugufasha ubwonko bwacu kwinjira mu mimerere y'imiraba ya Delta mu gihe turi maso. Iyi miraba ya Delta ni yo ikiza kandi igasubiza umubiri wacu mu gihe cy'ibitotsi bikomeye. Tekereza rero, Yoga Nitra ishobora guha ubwonko n'umubiri impumuro ituruka ku bitotsi bikomeye mu gihe turi maso .
Nanone, iyi gahunda itera imbaraga agahu gato mu bwonko bwacu kitwa 'Pineal Gland'. Akamaro k'ingenzi k'aka gahu ni ukugenzura ibihe byacu byo gusinzira no kubyuka (`Circadian Rhythm`). Imisemburo 'Melatonin', ifasha muri ibi, ivanwa muri aka gahu. Rero, iyo witoza 'Yoga Nitra', ubona ubufasha mu gusohora imisemburo ya melatonin neza.
Ni izihe nyungu za 'Yoga Nitra'?
Ubushakashatsi bwagaragaje ko 'Yoga Nitra' ishobora kugabanya stress, guhangayika, no kudasinzira neza .
- Mu bushakashatsi bwakozwe mu 2018, imiterere y’imitekerereze y’amatsinda atatu yagenzuwe mu gihe cy’amezi atatu. Itsinda rimwe ryakoze yoga nidra, irindi rikora meditation ihoraho, naho itsinda rya gatatu ntacyo ryakoze. Ibisubizo byagaragaje ko nubwo meditation na yoga nidra byafashije kugabanya stress, yoga nidra yagize akamaro kanini mu kugabanya imihangayiko .
- Mu bushakashatsi bwakozwe mu 2017 ku barwayi babiri barwaye indwara yo kudasinzira igihe kirekire, bombi basanze yoga nitra yabafashije gusinzira vuba iyo bayikoze mbere yo kuryama . Undi murwayi ntiyasinziriye vuba gusa, ahubwo yanakomeje gusinzira igihe kirekire .
Niba ufite ibi bibazo, 'Yoga Nitra' irakwiye kugerageza. Ariko ibuka ko niba ufite ikibazo gikomeye cy’ubuzima bwo mu mutwe, ari ngombwa kugisha inama muganga wawe mbere yo kugerageza ubu buryo.
Natangira nte 'Yoga Nitra'? (Intambwe 10)
Niba utarakora yoga nidra mbere, hari amajwi menshi na videwo kuri interineti bishobora kugufasha. Ntukiyumve nk'aho ukeneye gukora imyitozo ndende igihe utangiye. Tangira gato.
Dore intambwe 10 zoroshye zagufasha gukora imyitozo ya 'Yoga Nitra'. Mbere yo gutangira, ryama hasi cyangwa ku buriri neza. Niba bibaye ngombwa, shyira umusego cyangwa igitambaro kizingiye munsi y'umugongo n'umutwe. Niba bishoboka, bikore mu cyumba cyijimye gato. Niba wumva ukonje, ipfuke igitambaro.
1. Huza icyifuzo cyawe gikomeye: Iki gishobora kuba inzozi zawe zikomeye cyangwa ibyiringiro byawe mu buzima. Reka icyo cyifuzo gitemba mu mubiri wawe wose.
2. Ishyirireho intego: Tekereza ku cyo wifuza kugeraho muri iki kiganiro. Bishobora kuba ibintu byoroshye nko kuvuga ngo "Nkeneye gutuza."
3. Shaka ahantu hatuma wumva utuje: Turavuga ngo jya "ahantu hashimishije." Tekereza ahantu cyangwa uburambe butuma wumva ufite umutekano kandi wishimye.
4. Reka umubiri wawe wumve: Erekana ibitekerezo byawe kuri buri rugingo, kuva ku mutwe kugeza ku birenge. Reba uko wumva ibintu muri buri gace.
5. Witondere guhumeka kwawe: Emera kumva buri mwuka uhumeka n'uwo uhumeka. Reba uburyo umwuka uhumeka unyura mu mubiri wawe.
6. Emera ibyiyumvo byawe bibe: Ntugerageze kubihindura. Uko byaba bimeze kose, byaba agahinda, ibyishimo, umujinya, icyo ari cyo cyose, reka bibe gusa kandi urebe uko byifashe mu mubiri wawe.
7. Ba umuhamya w'ibitekerezo byawe: Ntugerageze guhagarika ibitekerezo biza mu mutwe wawe. Reka bitembe nk'uruzi, kandi ubirebe nk'aho uhagaze ku ruhande.
8. Ishimire ibyishimo: Emera ko ibyiyumvo byiza nk'ubushyuhe, ibyishimo, n'umutekano byinjira mu mutwe no ku mubiri wawe.
9. Shaka amahoro arambye: Ntugakomeze gutekereza ku byiyumvo bikugeraho. Bitegereze kandi ubyakire uko biri.
10. Tekereza: Mu mpera z'ikiganiro, fata umwanya wo gusubiza amaso inyuma ku byo wakoze n'uko wiyumvise.
Ubutumwa bwo kujyana mu rugo
- Yoga Nidra si imyitozo ngororamubiri, ahubwo ni imyitozo yo kuruhuka cyane uryamye.
- Ibi bishobora gutanga ihumure rikomeye ku bibazo byo guhangayika, guhangayika, no kubura ibitotsi.
- Ikora mu gutuza uturemangingo tw’imitsi no guha umubiri ibisigaye ubona mu gihe dusinziriye cyane mu gihe turi maso.
- Niba ushaka gutangiza ibi nabyo, ushobora gutangirana n'isomo rigufi kandi riyobowe kuri interineti.
- Niba ufite ikibazo cy’ihungabana rikomeye cyangwa imihangayiko, ni ngombwa cyane gushaka inama ku muganga w’inzobere mu gihe ugerageza uburyo nk’ubu bwo kwifasha.
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