Uzi uburyo imyitozo ngororamubiri ari myiza ku mubiri wawe. Ariko iyo ufite ikibazo nk'ihungabana cyangwa imihangayiko, umubiri wawe wumva nta buzima ufite, si byo se? Hari igihe udashaka no kuva mu buriri. Muri ibyo bihe, ushobora kumva udashaka gukora imyitozo ngororamubiri. Ariko yoga ishobora kuba uburyo bwiza bwo kongeramo ingendo buhoro buhoro kandi zihamye mu buzima bwawe bwa buri munsi no kubona amahoro yo mu mutima. Muri rusange, yoga ifite ibyiza byinshi, nko kugabanya imihangayiko, kugenzura umuvuduko w'umutima, no kugenzura umuvuduko w'amaraso.
Ese koko yoga ifasha mu buzima bwo mu mutwe?
Ubushakashatsi bwagaragaje ko yoga ishobora kugabanya ihungabana ku bantu bafite ikibazo cy’ihungabana, ariko ingaruka zayo ku mihangayiko ntiziramenyekana neza.
Isuzuma ryakozwe ku bushakashatsi ryagaragaje ko abantu bafite ibibazo bitandukanye by’ubuzima bwo mu mutwe bitabiriye imyitozo ya yoga y’iminota 60, “ikora cyane” rimwe cyangwa kabiri mu cyumweru, bagabanutse ibimenyetso byo kwiheba nyuma y’amezi agera kuri 2.5. “Ikora cyane” yoga yerekeza ku buryo bwa yoga busaba gukora ingendo mu gihe kirenga kimwe cya kabiri cy’igihe cy’isomo, hibandwa ku buryo bwihariye bwo kwifata, uburyo bwo guhumeka, no kwitonda.
Ariko hari ikintu ugomba kuzirikana : Yoga ntabwo ari umuti usimbura uburyo usanzwe ufata bwo kuvura ihungabana ryawe cyangwa imihangayiko (nk'imiti cyangwa ubujyanama). Muganga wawe ashobora kukugira inama yo kugerageza ikintu nka yoga cyangwa siporo hamwe n'imiti yawe. Ariko ntugahagarike gufata imiti iyo ari yo yose urimo gufata utabanje kuvugana na muganga wawe cyangwa umuvuzi wawe .
Ni gute yoga igufasha kuruhuka?
Yoga si ukugonda umubiri gusa. Ni uburyo buhuza umubiri, umwuka n'ubwenge. Muri make, hari ibintu bitatu by'ingenzi.
| Igice cya Yoga | Mu magambo make, ibi ni byo bibaho. |
|---|---|
| Asana | Ibi bivuze gukoresha umubiri mu buryo butandukanye. Ibi bigabanya gukomera no kubabara imitsi, kandi bikazana impumuro ku mubiri. |
| Pranayama | Ubu ni uburyo butandukanye bwo kugenzura umwuka wawe. Ibintu nko guhumeka cyane no gusohora umwuka bishobora gufasha kugabanya imihangayiko n'ihungabana no gutuza ubwonko. |
| Kwitonda/Gutekereza ku bintu bishya | Ibi bikubiyemo kwibanda ku gihe cy'ubu. Ibi bigufasha kwikuramo ibitekerezo bitari ngombwa biri hirya no hino no kugarura ibitekerezo byawe ahantu hamwe. |
Iyo ibi bintu bitatu bihuye, umuvuduko mu mubiri wawe no mu bwenge bwawe uragabanuka, maze ugatangira kumva uhumurijwe cyane.
Ibintu ugomba kumenya mbere yo gutangira yoga
Niba umaze igihe utarakora siporo, akenshi ni byiza gutangirana na yoga yoroheje. Ariko, niba ufite imyaka irenga 50, ufite indi ndwara (nk'indwara y'umutima, umuvuduko ukabije w'amaraso, diyabete), cyangwa utwite , ni byiza kuvugisha muganga wawe mbere yo gutangira imyitozo ngororamubiri mishya.
Gutekereza gutangira yoga ni intambwe ikomeye. Ishimire ko witekerezaho. Tangira gato hanyuma ukore ibishoboka byose.
Ni gute nabona isomo rya yoga rinkwiriye?
Hari uburyo butandukanye bwo gukora yoga. Bumwe bukora vuba cyane, ubundi butuza cyane. Ni ngombwa rero gusoma ibisobanuro by'isomo mbere yo kurijyamo.
Bimwe mu bikorwa bya yoga bizwi cyane
- Hatha Yoga: Iyi ni yoga isanzwe kandi igenda buhoro, ikunze kuba ikwiriye abatangira.
- Iyengar Yoga: Ubu buryo bwibanda ku miterere myiza no ku miterere y'umubiri, kandi bukoresha ibikoresho bitandukanye.
- Bikram Yoga: Ibi bikorerwa mu cyumba gishyushye. Ni uburyo butera ibyuya byinshi kandi bukongera ubushobozi bw'umubiri bwo koroherwa.
Ushobora gushaka amasomo muri siporo yo mu gace utuyemo, studio ya yoga, cyangwa ikigo cy’abaturage. Hari kandi amasomo menshi yo kuri interineti ubu, bityo ushobora kuyagerageza uri mu rugo rwawe. Ubwo ni uburyo bwiza bwo kureba niba akubereye.
Iyo ugiye mu ishuri, ntugatinye kubwira mwarimu wawe ibibazo byawe by’ubuzima bw’umubiri cyangwa ubwo mu mutwe. Umwarimu mwiza azahindura uburyo bwo gukora yoga kugira ngo bukubere.
Ngomba gukora yoga ingana iki?
Nta ngano runaka y'imyitozo ya yoga ishobora gukorwa. Ariko, kujya mu ishuri ry'isaha imwe rimwe mu cyumweru ni ahantu heza ho gutangirira. Niba bisa nkaho ari byinshi cyane, gerageza gukora imyitozo mike yo kwitoza mu rugo mu gihe cy'iminota 10-15 ku munsi. Gira akamenyero buhoro buhoro. Ubushakashatsi bwerekana ko uko ukora yoga inshuro nyinshi mu cyumweru, ari ko urushaho kugira ibyago byo kwiheba. Ariko nk'ibindi byose, ntukabyerenze urugero .
Igikuru ni ugutega amatwi umubiri wawe n'ubwenge bwawe. Nubwo yoga ishobora kugorana, si byiza kumva ububabare.
Niba wumva ubabaye, ufite stress, cyangwa unaniwe cyane nyuma y'amasomo ya yoga, ubwo buryo bwa yoga bushobora kuba butakubereye. Ibyo ni ibisanzwe. Ntutinye kugerageza ubundi buryo cyangwa n'umwarimu wundi. Komeza ushake kugeza igihe uzabona ikikubereye.
Ubutumwa bwo kujyana mu rugo
- Yoga ni igikoresho cy'ingirakamaro gishobora kugabanya ibimenyetso by'indwara nko kwiheba no guhangayika.
- Ariko, ntabwo ari ikintu gisimbura uburyo bwo kuvurwa, imiti, cyangwa inama usanzwe uhabwa.
- Mbere yo gutangira gahunda nshya yo gukora imyitozo ngororamubiri, cyane cyane yoga, ni ngombwa kuvugana na muganga wawe niba ufite izindi ndwara cyangwa niba utwite.
- Tangira buhoro buhoro. Ndetse n'isomo rimwe mu cyumweru cyangwa iminota mike ku munsi birahagije.
- Umva umubiri wawe. Yoga ntigomba gutera ububabare. Niba wumva utameze neza, ntutindiganye kugerageza ubundi buryo bwa yoga.
- Irinde guhagarika ubuvuzi ubwo aribwo bwose uhabwa nta nama ya muganga wawe.
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