Ngaba ulinde ukufika kondwendwe olutsha kule mihla? Ngeli xesha, ungaziva ungakhululekanga , ukhathazekile, kwaye uxhalabile, kodwa usenokuba uzibuza ukuba yintoni onokuyenza kunye nento engalunganga. I-Yoga, eyenzelwe ngokukodwa ukukhulelwa, sisisombululo esihle. Masithethe ngale nto namhlanje.
Yintoni iYoga yangaphambi kokubeleka?
Ngamafutshane, le yindlela ekhethekileyo yokwenza i-yoga eyenzelwe ngokukodwa abafazi abakhulelweyo. Ingqwalasela apha ikwiindlela ezifanelekileyo zokuphefumla kunye nokuzilolonga okuthambileyo nokuthambileyo . Akukho ndlela zinzima nezinzima zomzimba njengakwi-yoga eqhelekileyo. Injongo ephambili kukwenza umzimba wakho uguquke ngakumbi, uphumze ingqondo yakho, kwaye ulungiselele ukuzalwa okuzayo.
Olu qheliselo lweyoga lulungele umzimba nengqondo yakho. Kwaye iingenelo azipheleli nje ekukhulelweni. Kodwa khumbula, ukuba awukaze uyenze iyoga ngaphambili, ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho kwaye ufumane imvume ngaphambi kokuba uthathe iklasi efana nale.
Kutheni ufanele wenze i-yoga ngexesha lokukhulelwa?
Ukwenza umthambo womzimba ubuncinane imizuzu engama-30 ngosuku ngexesha lokukhulelwa kulungile kuwe nakumntwana wakho. Akunyanzelekanga ukuba wenze umthambo omninzi ukuze uwufumane. I-yoga yokukhulelwa yindlela yokuzilolonga engenampembelelo ingako. Iingenelo zingaphezulu kunokuba ucinga.
- Inciphisa uxinzelelo kunye nexhala: Iimvakalelo zosizi, ixhala, kunye noloyiko zixhaphakile ngexesha lokukhulelwa ngenxa yotshintsho lweehomoni. Iintshukumo ezigxileyo kunye neendlela zokuphefumla nzulu zeyoga zithomalalisa inkqubo yakho yemithambo-luvo. Ikwalawula ukukhutshwa kwehomoni yoxinzelelo (iCortisol) . Oku kukwenza uzive ukhululekile kakhulu.
- Iphucula ukujikeleza kwegazi: Ukuzilolonga okwenziwe kwi-yoga kuphucula ukuhamba kwegazi entliziyweni yakho nakuwo wonke umzimba wakho. Cinga ngako, ukujikeleza kwegazi okuhle emzimbeni wakho kuthetha ukuba umntwana wakho ufumana igazi elityebileyo le-oksijini nelityebileyo kwizakhamzimba. Oku kubalulekile ekukhuleni kakuhle komntwana wakho.
- Kwenza kube lula ukuzala: Ukuqala i-yoga nangaliphi na ixesha ngexesha lokukhulelwa kunokukunika amandla amakhulu okujongana nentlungu kunye noxinzelelo lokuzala. Uphando lubonise nokuba iindlela zokucamngca kunye nokuzilolonga ukuphefumla kunokunciphisa iintlungu zokubeletha kunye noloyiko oluhambelana noko. Ngokujongana nayo ngokuzithemba nesibindi.Intlungu iba lula ukuyinyamezela.
- Ungakha uthungelwano oluhle lwabahlobo kunye nenkxaso: Ukuba uya kwiklasi yeyoga, uya kwazi abanye oomama abakhulelweyo abantwana abafana nawe. Ukwabelana ngamava akho nokufunda kumava abanye ngamandla amakhulu ngeli xesha. Olu nxibelelwano loluntu lukwanceda ukoyisa uloyiko lokubeleka.
Ungayenza njani i-yoga kumanqanaba ahlukeneyo okukhulelwa?
Njengoko ukukhulelwa kwakho kuqhubeka, kunokufuneka unciphise ukuqina kokuzilolonga kwakho. Makhe sijonge indlela yokwenza i-yoga kwinqanaba ngalinye.
| Ixesha (Ikota yesithathu) | Izinto ekufuneka ziqwalaselwe |
|---|---|
| Ikota yokuqala | Ngeli xesha, ungaziva udiniwe kakhulu kwaye ungakhululeki njengokuhlanza. Ngoko ke, musa ukuzibhokoxa kakhulu. Yenza i-yoga pos kancinci nangononophelo . I-yoga efanelekileyo ngeli xesha inokuphelisa neempawu ezifana nesicaphucaphu kunye nentlungu yomqolo. |
| Ikota yesiBini | Ngoku ekubeni umntwana wakho emkhulu kancinci, kufuneka uyeke ngokupheleleyo ukwenza ii-belly poses kunye nee-sharp twists. Nokuba ukhe wayenza i-yoga ngaphambili kwaye waqhelisela ii-bends ezinzima ezifana ne-backbends okanye i-inversions, kungcono ukuyeka ukuzenza okanye ukuzenza zibe lula kakhulu. |
| Iinyanga ezi-3 ezidlulileyo (ikota yesithathu) | Usenokuziva udiniwe ngalo lonke ixesha ngeli xesha. Ukulinganisela kwakho kusenokuphazamiseka. Xa usenza i-yoga ngeli xesha, gxila kwiindawo zokuma eziphumza umzimba kwaye zivule indawo yesinqe. Sebenzisa izixhasi ezifana nemiqamelo kunye neebhloko ukuze uziqhelise iindlela zokuma ezikhululekileyo nezikhuselekileyo emzimbeni wakho. Kuphephe ukugoba phambili. |
Qiniseka ukuba uyazinyamekela ezi zinto!
Ukuzilolonga ngexesha lokukhulelwa yindlela entle yokuhlala usempilweni. Kodwa ukwenza ngokugqithisileyo kunokuba yingozi . Ezinye izivivinyo kunye neendlela zokuma komzimba zinokuba yingozi kuwe nakumntwana wakho.
Eyona nto ibalulekileyo kukumamela umzimba wakho. Ukuba uziva ungakhululekanga okanye uneentlungu ngelixa usenza i-pose ethile, musa ukuzinyanzela ukuba uyenze. Endaweni yoko, buyela umva kuloo i-pose uze ufumane indawo ekhululekileyo.
Kukho iintlobo ezahlukeneyo ze-yoga kunye nee-poses ongafanele uzenze ngexesha lokukhulelwa:
- I-Hot Yoga: Le yoga, eyenziwa kumagumbi ashushu kakhulu, ayifanelekanga konke konke koomama abakhulelweyo. Ubushushu obuphezulu bunokubangela iingxaki ezichaphazela uphuhliso lwenkqubo yemithambo-luvo yomntwana ( iiNeural Tube Defects ) .
- Ukujika nokugoba umzimba wakho: Olu hlobo lwezikhundla lunokubangela ukuba umzimba wakho ulahlekelwe yibhalansi kwaye lonyuse umngcipheko wokuwa.
- Iindawo ezibeka uxinzelelo esiswini: Nasiphi na isikhundla esityhala okanye esibeka uxinzelelo esiswini sinokuba yingozi kumntwana.
Khumbula, nokuba ubuzilolonga ukususela ngaphambi kokuba ukhulelwe, thetha nogqirha wakho ngaphambi kokuba uqale i-yoga yokukhulelwa. Kwakhona, qaphela ezi mpawu zilandelayo zokulumkisa xa usenza i-yoga. Ukuba unayo nayiphi na kwezi, yeka ukuzilolonga ngoko nangoko kwaye uthethe nogqirha wakho. Ukuba kuyimfuneko, yiya kwiSebe leNgxamiseko (ETU) .
- Intlungu ebukhali eyenzeka xa kukho intshukumo ethile.
- Ukopha kwamalungu esini .
- Ukuncipha kweentshukumo zomntwana (iintshukumo) esibelekweni.
Umyalezo Wokuya Ekhaya
- I-Yoga yangaphambi kokuzalwa yindlela yokuzilolonga eluncedo kakhulu nekhuselekileyo kumama okhulelweyo nakumntwana ongekazalwa.
- Oku kunciphisa uxinzelelo kunye nentlungu yomzimba, kwandisa ukuguquguquka komzimba, kwaye kulungiselela ingqondo nomzimba ukuzala.
- Qiniseka ukuba ubonisana nogqirha wakho ngaphambi kokuba uqale naluphi na uhlobo lwe-yoga.
- Mamela umzimba wakho xa usenza i-yoga. Ziphephe naziphi na iindlela ezingathandekiyo, ezibuhlungu, okanye eziyingozi.
- Ukuba ubona iimpawu ezifana nentlungu ebukhali, ukopha, okanye ukuncipha kokushukuma komntwana, funa ingcebiso kagqirha ngoko nangoko.
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