Ukuba ulindele umntwana kule mihla, eli lixesha elikhethekileyo ebomini bakho, elinotshintsho oluninzi olwenzekayo. Kuqhelekile ukuba uzive unzima kancinci kwaye ungaphumli engqondweni yakho kunye nokungonwabi okuvayo emzimbeni wakho. Ngoko ke namhlanje ndilapha ukuze ndithethe ngeyona ndlela ilungileyo yokujongana nayo yonke le nto kwaye ugcine umzimba nengqondo yakho ikhululekile. Yiyoga leyo.
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Ngaba i-yoga ilungile ngokwenene xa ukhulelwe?
"Ewe, kulungile kakhulu." Le yimpendulo emfutshane. Ukukhulelwa lixesha apho umzimba nengqondo yomfazi kutshintsha kakhulu. Ngoko ke, ngeli xesha, amandla, ukuguquguquka, uxolo lwengqondo, uxolo lwengqondo, kunye nokuphefumla ngokufanelekileyo kubaluleke kakhulu. I-Yoga yeyona ndlela ilungileyo yokufumana zonke ezi zinto kwindawo enye.
Usenokuba ukhe weva ngendlela kaLamaze yokulungiselela ukuzala. Abantu abaninzi abakwazi oku, kodwa uninzi lweendlela zokuphefumla nokuphumla kule ndlela zithathwe kwi-yoga. UGqr. Fernand Lamaze wafunda ezi ndlela kuBKS Iyengar, utitshala we-yoga odumileyo eIndiya, kunye nomfazi wakhe. Oku kuthetha ukuba unxibelelwano phakathi kwe-yoga nokukhulelwa alunto intsha.
Zithini iingenelo zokwenza i-yoga?
Ukuba uqhelisela i-yoga rhoqo ngexesha lokukhulelwa , iingenelo zakho nosana lwakho olungekazalwa azinasiphelo. Makhe sijonge iingenelo eziphambili.
| Inzuzo | Ikunceda njani loo nto? |
|---|---|
| Ulawulo loxinzelelo lwegazi | Inceda ekulawuleni uxinzelelo lwegazi oluphezulu, oluxhaphakileyo ngexesha lokukhulelwa. |
| Ukomeleza izihlunu ze-pelvic | Oku kunceda kakhulu ekwenzeni kube lula ukuzala. Izihlunu ziyaqina kwaye ziguquguquke ngakumbi, nto leyo eyenza kube lula ukuthwala uxinezeleko lokuzala. |
| Ukunciphisa isicaphucaphu sasekuseni | I-yoga inokunciphisa iintlungu ezifana nokuhlanza kunye nesicaphucaphu ezenzeka ngexesha lokukhulelwa kwasekuqaleni. |
| Ukunciphisa ukudumba komzimba | Ukudumba ezandleni, ezinyaweni nasebusweni kuqhelekile ngexesha lokukhulelwa. I-yoga inceda ukuphucula ukujikeleza kwegazi nokunciphisa oku kudumba. |
| Ukuthintela imithambo ye-varicose | Ukujikeleza kwegazi kakuhle kunciphisa umngcipheko wemithambo yegazi ebuhlungu emilenzeni. |
| Impilo yengqondo engcono | Kuzisa uxolo olukhulu lwengqondo ngokulawula iimeko ezifana nokuxhalaba kunye nokudakumba okwenzeka ngexesha lokukhulelwa. |
Ukongeza kwezi zibonelelo zomzimba, uxolo lwengqondo oluziswa yiyoga emzimbeni wakho alunakuthelekiswa nanto. Uphuhlisa ukuqonda okumangalisayo ngomzimba wakho, umoya wakho, kunye nomntwana okhula ngaphakathi kuwe. Oku kukunika amandla amakhulu engqondo okujongana nokuzala.
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Lo ngumbuzo obaluleke kakhulu. Apha kufuneka sicinge ngezinto ezimbini. Oko kukuthi, nokuba ungumntu obesenza i-yoga ukususela ngaphambi kokuba ukhulelwe, okanye ungumntu oqalayo.
- Ukuba sele usenza i-yoga: Kuhle kakhulu! Yintsikelelo leyo efihliweyo. Ungathetha notitshala wakho we-yoga uze ulungise indlela yakho yokuzilolonga ukuze ihambelane nokukhulelwa kwakho.
- Ukuba ungumqali: Kufuneka ulumke kakhulu apha.
Ukuba uqala i-yoga ngexesha lokukhulelwa, kungcono ukuqala phantsi kotitshala ofanelekileyo onamava kweli candelo kwaye onamava okusebenza noomama abakhulelweyo.
Kuba, ngexesha lokukhulelwa, amalungu akho kunye nemisipha iba bhetyebhetye ngakumbi ngenxa yotshintsho lwehomoni emzimbeni wakho. Ke ngoko, ukuba uzilolonga ungayazi indlela yokwenza, kunokwenzeka ukuba ungonzakalisa amalungu akho kunye nemisipha. Kwakhona, ukuba ngequbuliso ugoba umqolo wakho ngokungeyomfuneko, idiski ye-cartilage phakathi kwamathambo omqolo inokuphuma (Kukho ithuba lokuba idiski iqhekeke . Ngoko ke , ungaze uqale ukwenza i-yoga ngokufunda iincwadi okanye ukubukela iividiyo wedwa.
Izinto onokuzenza ukunceda
Kukho iindlela zeyoga ezenzelwe ngokukodwa abafazi abakhulelweyo. Umzekelo, kwi-Iyengar yoga, izixhobo zokuncedisa zisetyenziselwa ukunceda abafazi abakhulelweyo ukuba benze umthambo ngokulula. Imizekelo ibandakanya iibhloko, iingubo, amabhanti, kunye nezitulo.
Umzekelo, ukuba unengxaki yokugoba nokubeka izandla zakho phantsi, ungenza umthambo ngokubeka izandla zakho esitulweni okanye kwibhloko yeyoga endaweni yomgangatho. Ukusebenzisa ezi zixhobo kunokunceda ekunciphiseni iintlungu zomqolo namagxa ezibangelwa bubunzima bomntwana.
Ingcali yokuzilolonga ukuphefumla
Ngasekupheleni kokukhulelwa kwakho, njengoko umntwana wakho ekhula, i-diaphragm yakho iqala ukunyuka. Oku kunokubangela ubunzima bokuphefumla .
Iindlela zokuphefumla nzulu ezifundiswa kwiyoga zikunceda ugcine amandla emiphunga yakho ngaphandle kokulahlekelwa ngamandla akho. Okubaluleke kakhulu, oku kuphefumla nzulu kwandisa ubungakanani beoksijini engena egazini lakho. Le oksijini eyongezelelweyo iya kuwe nakumntwana wakho. Ibaluleke kakhulu ekukhuleni okunempilo komntwana.
Ngamafutshane, i-yoga ayisiyonto nje yokuzilolonga. Ilutyalo-mali emzimbeni wakho, engqondweni, nasemphefumlweni wakho. Imfihlo ye-yoga 'kukwazi'. Ukuqaphela iindlela esiziphatha ngazo, ukuphefumla esikuthathayo, kunye nenyaniso yokuba 'siyazazi' zonke ezi zinto.
Umyalezo Wokuya Ekhaya
- Ukuziqhelanisa neyoga ngexesha lokukhulelwa kuneenzuzo ezininzi, zomzimba nezengqondo. Kunceda ekukhulelweni okunempilo kunye nokuzala okulula.
- Ukuba usandul’ ukuqala ukwenza i-yoga ngexesha lokukhulelwa, qiniseka ukuba uyenza kuphela phantsi kwesikhokelo sotitshala onamava nofanelekileyo. Ungaze uzame ukuzilolonga okuntsonkothileyo wedwa.
- Mamela umzimba wakho. Ungaze uzilolonge de uzive iintlungu okanye uzive udiniwe kakhulu. Kwenze kancinci kwaye ngolonwabo.
- Ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokuzilolonga ngexesha lokukhulelwa, soloko uthetha nogqirha wakho ukuze akunike iingcebiso.
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