Zvinhu zvingani zvatinosangana nazvo muhupenyu hwedu hwezuva nezuva? Basa remuhofisi, matambudziko emumba, dzidzo yevana... Nezvose izvi, hapana mashoko ekutsanangura kuneta nekumanikidzwa kunonzwa mumusoro nemumuviri, handiti? Saka, panguva dzakadai, vanhu vazhinji vanotendeukira kumitambo yeyoga uye nzira dzekufungisisa. Nhasi tichataura nezvenzira yakafanana, asi yakasiyana zvishoma, inounza zororo rinoshamisa. Ndiyo 'Yoga Nidra'. Izvi hazvingoderedzi zvinhu zvakaita sekushushikana kwepfungwa nekuzvidya mwoyo, asiwo zvinobatsira zvikuru nekushaya hope.
Chii chinonzi 'Yoga Nidra'?
Paunofunga nezve 'Yoga Nitra', ungafunga nezve yoga poses, inoitwa wakakotama. Asi chaizvoizvo zvakafanana nekufungisisa. Hapana maekisesaizi emuviri, mamota, kana chero chinhu chinoremadza muviri. Mu 'Yoga Nitra', tinonyanya kutarisisa pakuzorodza muviri zvachose uye kuunza pfungwa mumamiriro ekufunga zvakadzama.
Izvi zvakasiyana nekufungisisa nguva dzose nekuti tinozviita takarara pasi, takarara pasi. Zvakare, zvine matanho mashoma chaiwo kupfuura kufungisisa kwakatungamirirwa, kazhinji matanho makuru gumi. Chikamu chemaminitsi makumi mana nemashanu ndicho chakanakisa, asi kana uri mutsva kwachiri kana usina nguva yakawanda kudaro, unogona kuita chikamu chipfupi. Unogona kudzidzira 'Yoga Nitra' uri wega kana mukirasi.
Izvi zvinokanganisa sei muviri wedu? (Rutivi rwesainzi)
'Yoga Nitra' inoshanda nekuchinja 'Autonomic Nervous System ' mumuviri wedu. Zvichitaurwa zviri nyore, iyi ndiyo system inodzora zvinhu zvinoitika mumuviri wedu tisingazvizivi. Funga nezvazvo, zvinhu zvakaita sekurova kwemoyo wedu, BP, tembiricha yemuviri, uye kugaya hazvisi zvinhu zvatinoita nemaune. Zvinhu izvozvo zvinodzorwa nesystem iyi.
Kune zvikamu zviviri zvikuru zvehurongwa uhu hwetsinga hunozvitonga.
1. Sisitimu Yetsinga Inonzwira Tsitsi: Izvi zvinogadzirira muviri kuti ugadzirire kurwa kana kutiza munguva dzenjodzi, kushushikana, kana patinenge takaneta. Heano zvimwe zvinhu zvinoitika mumuviri wedu kana sisitimu iyi yatanga kushanda.
2. Parasympathetic Nervous System: Izvi zvinochengetedza simba uye zvinodzorera muviri kumamiriro akajairika kana muviri uri mumamiriro akajairika, wakasununguka.
| Hunhu hwekushanda kwe'Fight-or-Flight' (system yetsitsi) | |
|---|---|
| Kuwedzera kwekurova kwemoyo | Kukura kwemaziso evana |
| Kuwedzerwa kwenzira dzekufema kuti zvive nyore kufema | Simba remhasuru rakawedzerwa |
| Zvanza zviri kudikitira | Kunonoka kwechinguvana kwekugaya |
Dzimwe nguva, miviri yedu inogona kubatwa mumamiriro ezvinhu aya ekuti 'kurwa kana kutiza'. Maitiro akaita se 'Yoga Nitra' anobatsira kudzikamisa mamiriro aya ekuti 'kurwa kana kutiza' uye anobvumira parasympathetic system (relaxation system) kutora simba.
Mafungu europi uye 'Yoga Nitra'
Mabasa ehuropi hwedu anoyerwa nekufamba kwemafungu ehuropi. Kune mhando shanu dzemafungu aya ehuropi.
| Rudzi rwemafungu europi | Mafungiro |
|---|---|
| Mafungu eBeta | Muka, zvakajairika, mamiriro ekuchenjerera |
| Mafungu eSMR | Kudzikama, kunyarara, uye mamiriro ekungwarira |
| Mafungu eAlfa | Pfungwa dzakadzikama, dzakareruka |
| Mafungu eTheta | Kugara wakazorora kana kuti uchifungisisa |
| Mafungu eDelta | Kurara hope dzakadzama, dzisina kurota |
Zvinoitwa neYoga Nitra zvinobatsira pfungwa dzedu kupinda mumamiriro ezvinhu eDelta waves isu takamuka. Aya maDelta waves ndiwo anoporesa uye anogadzirisa miviri yedu panguva yekurara hope huru. Saka fungidzira, Yoga Nitra inogona kupa pfungwa nemuviri zororo rinobva mukurara hope huru patinenge takamuka .
Uyewo, maitiro aya anomutsa gland diki muuropi hwedu rinonzi 'Pineal Gland'. Basa guru regland iri nderekudzora kurara kwedu nekumuka ('Circadian Rhythm`). Homoni 'Melatonin', iyo inobatsira mune izvi, inoburitswa negland iri. Saka, kana uchiita 'Yoga Nitra', unowanawo rubatsiro mukubudisa hormone melatonin nemazvo.
Ndezvipi zvakanakira zve 'Yoga Nitra'?
Tsvagiridzo yakaratidza kuti 'Yoga Nitra' inogona kuderedza kushushikana, kuzvidya mwoyo, uye kushaya hope .
- Muchidzidzo chakaitwa muna 2018, mamiriro epfungwa emapoka matatu akaongororwa kwemwedzi mitatu. Boka rimwe rakaita yoga nidra, rimwe rakaita kufungisisa nguva dzose, uye boka rechitatu harina charakaita. Zvakabuda zvakaratidza kuti kunyangwe kufungisisa neyoga nidra zvakabatsira kuderedza kushushikana, yoga nidra yaishanda zvakanyanya pakuderedza kuzvidya mwoyo .
- Muongororo yakaitwa muna 2017 pavarwere vaviri vane chirwere chekushaya hope kwenguva refu, vese vakaona kuti yoga nitra yakavabatsira kurara nekukurumidza pavakazviita vasati varara . Mumwe murwere haana kungorara nekukurumidza chete, asiwo akaramba akarara kwenguva yakareba .
Kana uine matambudziko aya, 'Yoga Nitra' yakakodzera kuyedzwa. Asi yeuka, kana uine dambudziko guru repfungwa, zvakakosha kubvunza chiremba wako usati waedza nzira idzi.
Ndingatanga sei 'Yoga Nitra'? (Nhanho gumi)
Kana usati wamboita yoga nidra kare, kune akawanda marekodhi eaudio nemavhidhiyo online anogona kukubatsira. Usafunge kuti unofanira kuita chikamu chirefu paunotanga. Tanga zvishoma.
Pazasi pane matanho gumi ari nyore ekukubatsira kudzidzira 'Yoga Nitra'. Usati watanga, rara pasi zvakanaka pasi kana pamubhedha. Kana zvichidikanwa, isa piro kana gumbeze rakamonerwa pasi pemusana wako nemusoro. Kana zvichibvira, ita izvi muimba ine rima zvishoma. Kana uchinzwa kutonhora, zvifukidze negumbeze.
1. Batanidza nechido chako chikuru: Ichi chingave chiroto chako chikuru kana tariro muhupenyu. Rega chishuwo ichocho chifambe mumuviri wako wese.
2. Isa chinangwa: Funga nezvezvaunotarisira kuita kubva muchikamu chino. Zvingave zviri nyore sekuti "Ndinoda kudzikama."
3. Tsvaga nzvimbo inoita kuti unzwe wakasununguka: Tinoti enda "kunzvimbo inofadza." Fungidzira nzvimbo kana chiitiko chinoita kuti unzwe wakachengeteka uye uchifara.
4. Rega muviri wako unzwe: Udza pfungwa dzako kunhengo yega yega, kubva kumusoro kusvika kutsoka. Tarisa manzwiro aunonzwa munzvimbo yega yega.
5. Chenjerera kufema kwako: Bvumira kunzwa kufema kwega kwega kwaunofema nekubudisa mweya. Cherechedza kuti kufema kwacho kunofamba sei mumuviri wako.
6. Bvumira manzwiro ako: Usaedza kuachinja. Chero manzwiro api zvawo, kungava kusuruvara, mufaro, hasha, chero chii zvacho, ingozvirega woona kuti zvinonzwa sei mumuviri wako.
7. Iva chapupu chepfungwa dzako: Usaedza kumisa pfungwa dzinouya mupfungwa dzako. Rega dziyerere serwizi, uye dzitarise sekunge wakamira padivi.
8. Nakidzwa nemufaro: Rega manzwiro akanaka akadai sekudziyirwa, mufaro, uye kuchengetedzeka zviuye mupfungwa dzako nemuviri wako.
9. Wana rugare rusingaperi: Usaramba uchifunga nezvemanzwiro aunouya nawo. Acherechedze uye agamuchire sezvaari.
10. Fungisisa: Pakupera kwechikamu, tora nguva uchitarisa zvawakaita uye manzwiro awakaita.
Mharidzo Yekuenda Nayo Kumba
- Yoga Nidra haisi kurovedza muviri, asi tsika yekuzorora zvakadzama inoitirwa wakarara pasi.
- Izvi zvinogona kupa zororo guru kubva mumatambudziko ekushushikana, kuzvidya mwoyo, uye kushaya hope.
- Inoshanda nekudzikamisa tsinga dzedu uye kupa muviri zvimwe zvese zvaunowana panguva yekurara zvakadzama patinenge takamuka.
- Kana uchida kutanga izvi zvakare, unogona kutanga nechikamu chipfupi, chinotungamirwa online.
- Kana uri kutambura nekuora mwoyo kwakanyanya kana kuti kuzvidya mwoyo, zvakakosha zvikuru kutsvaga mazano kubva kuna chiremba ane hunyanzvi uku uchiedza nzira dzekuzvibatsira dzakadai sedzi.
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