Kufuneka ukuba uqhelene nokudinwa komzimba nengqondo xa ufika ekhaya emva kosuku olude eofisini uze ubhajwe kwiindlela zokuhamba, akunjalo? Ngamanye amaxesha, nokuba udiniwe kangakanani na, awukwazi ukulala xa ulala ebusuku. Ingqondo yakho iyaxakeka zizinto. Namhlanje, sithetha ngendlela elula kakhulu enokunceda ingqondo nemizimba yethu ukuba iphumle ngamaxesha anje. Leyo yiRestorative Yoga.

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Yintoni kanye kanye iRestorative Yoga?

Xa abantu becinga ngeyoga, bacinga ngomthambo onzima kakhulu oquka ukugoba umzimba. Kodwa iRestorative Yoga yinto eyahlukileyo ngokupheleleyo. Kalula nje, koku, sizama ukuphumla ngokupheleleyo ingqondo nomzimba ngaphandle kokubeka naluphi na uxinzelelo okanye uxinzelelo emzimbeni. Apha, asisebenzi nzima kwaye sibila. Endaweni yoko, sizama ukuphumla ngokupheleleyo umzimba wethu, oko kukuthi, ukuwuphilisa.

Khawuthelekelele, uziva ngathi ulele kumqamelo othambileyo nokhaphukhaphu. Oku kwenzeka kwiRestorative Yoga. Kule nto, sisebenzisa izinto ezifana nemiqamelo, iingubo, kunye nee-bolsters ukunika imizimba yethu inkxaso elungileyo. Emva koko, izihlunu zethu zinokuphumla ngokupheleleyo ngaphandle koxinzelelo.

Ungaziqhelisa oku nangayiphi na indlela othanda ngayo. Abanye abantu bakwenza oku iintsuku ezintathu ngeveki. Abanye benza ukuma okukanye okanye kabini imizuzu embalwa yonke imihla ngaphambi kokuba balale ebusuku. Ungakwenza oku nanini na xa uziva uxinezelekile.

Ngaba oku kuyakha izihlunu?

Hayi. Injongo ephambili yeRestorative Yoga asikokuqinisa izihlunu. Nangona kunjalo, ngokuhamba kwexesha, ukuguquguquka komzimba wakho kuya kukhula kancinci kancinci. Ngokuxhomekeke kwi-asanas ozikhethileyo, uya kuziva ukolula kancinci kwimisipha ebandakanyekayo.

Kodwa khumbula, inzuzo ephambili apha asikokwakha izihlunu, kodwa kukubonelela ngokuphumla okunzulu kunye nokuvuselelwa kwengqondo nemizimba yethu.

Kulungile, sikwenza njani oku?

Apha ngezantsi kukho iindlela zokuma ezithambileyo nezifanelekileyo kwiRestorative Yoga. Ngaphambi kokuba wenze ezi zinto, qiniseka ukuba unezinto ezifunekayo kufutshane, ezifana nemiqamelo kunye neengubo ezisongiweyo. Ungasebenzisa nomqamelo wesofa ekhaya ukwenza oku.

Igama lika-Asana

Indlela yokwenza kunye nemiyalelo

Imilenze phezulu eludongeni (Viparita Karani)

Oku kunceda kakhulu abo basebenza bemi imini yonke.

Okokuqala, beka imathi yakho yeyoga okanye ingubo phantsi kufutshane nodonga.
Lala phantsi phantsi imilenze yakho inamathele eludongeni kwaye usondeza iimpundu zakho eludongeni kangangoko kunokwenzeka.
Beka imilenze yakho ithe nkqo eludongeni. Gcina amadolo akho ekhululekile. Uza kuziva ulula kancinci.
Phefumla nzulu ngolu hlobo imizuzu emi-2-3.
Xa uphuma kwindlela ome ngayo, jika uye kwelinye icala ulinde malunga nemizuzwana engama-30 ngaphambi kokuba ume ngenyawo. Musa ukuma ngequbuliso.

Indlela Yomntwana Oxhaswayo (uSalamba Balasana)

Indlela yokuma ezolisa ingqondo kwaye izise uxolo emphefumlweni.

Guqa kwi -MAT yakho.
Beka umqamelo omkhulu okanye i-bolster phakathi kwamadolo akho.
Lala phantsi, ugobe ukusuka esinqeni uye ezantsi, isifuba sakho nesisu sakho zibekwe phezu komqamelo.
Lungisa ubude bomqamelo bube kumgangatho ofanelekileyo kuwe.
Beka izandla zakho kancinci phantsi kumacala omabini omqamelo. Jika intloko yakho uye kwelinye icala, linda imizuzu embalwa, uze uyijike uye kwelinye icala.
Hlala ngolu hlobo imizuzu emi-5 ukuya kwengama-20, nokuba yeyiphi na ekulungeleyo.

Isidumbu (Savasana)

Enye yezona ndlela zibalaseleyo zokuphumla nzulu.

Lala phantsi uze ubeke ingubo okanye umqamelo ogoqiweyo phantsi kwamadolo akho.
Gcina umqamelo omncinci entlokweni yakho.
Beka izandla zakho kancinci kumacala omabini omzimba wakho, izandla zakho ziphakame.
Ngoku vala amehlo akho uze uphefumle nzulu. Khawuthelekelele umzimba wakho usiba mhlophe rhoqo xa uphefumla.
Cinga ngesitho ngasinye, ukusuka entloko ukuya ezinzwaneni zakho, uze uziphumze.
Hlala ngolu hlobo imizuzu eli-10-20. Emva koko jika uye kwicala lasekunene, ubambe imizuzwana engama-30, uze ume ngenyawo.

Zithini iingenelo zokwenza iRestorative Yoga?

Zininzi iingenelo zale yoga ilula. Eyona iphambili kukuba ivuselela impendulo yokuphumla kwemizimba yethu .

Ngamafutshane, inkqubo yethu yemithambo-luvo inamacandelo amabini. Enye yimpendulo "yokulwa okanye yokubaleka" evuselelwa ngexesha loxinzelelo. Oku kwandisa izinga lentliziyo yethu kunye noxinzelelo lwegazi. Enye yimpendulo "yokuphumla nokugaya". Oku kubizwa ngokuba yi-'parasympathetic nervous system'.

I-Restorative Yoga ivuselela inkqubo ye-parasympathetic nervous system, oko kuthetha ukuba inciphisa imiphumo emibi yoxinzelelo emzimbeni.

Nazi ezinye zeenzuzo zoku:

Uxinzelelo lwegazi kunye nolawulo lwesantya sentliziyo.
Ukunciphisa uxinzelelo kunye nexhala.
Ukulala kamnandi ebusuku.
Ukubonelela ngesiqabu kwabo banentlungu engapheliyo. Umzekelo, inceda ekunciphiseni iintlungu zomqolo, iintloko ezibuhlungu, kunye nesifo samathambo.
Inganceda ekunciphiseni iimpawu zeemeko ezinje ngokudakumba.

Kufuneka ulumke ngezi zinto!

I-Restorative Yoga yindlela yokuzilolonga ethambileyo nekhuselekileyo. Nangona kunjalo, kukho izinto ezimbalwa ekufuneka uzazi.

Eyona nto ibalulekileyo kukuba akufuneki uzive iintlungu okanye ukungakhululeki xa usenza iRestorative Yoga. Ukuba uyayenza loo nto, yeka ukuyenza loo ndlela ngoko nangoko.

Ukongeza, ukuba unenye yezi meko zilandelayo zonyango, kufuneka ulumke ngakumbi xa usenza ii-inversions. Kungcono ukuthetha nogqirha wakho ngaphambi kokuba wenze ezi zinto.

Imeko yeGlaucoma
Ukungaphumeleli kwentliziyo okubangelwa kukunganyamezelani
Ukungasebenzi kakuhle kwezintso
Uxinzelelo lwegazi oluphezulu olungalawulekiyo
Isifo sesibindi (ukungasebenzi kakuhle kwesibindi okanye isifo sesibindi)

Ukuba uneengxaki zempilo, ezinje ngedolo, isinqe, okanye umqolo, kubalulekile ukuba udibane nogqirha wakho ngaphambi kokuba uqale olu qheliselo lweyoga. Uza kukunika iingcebiso ngeyona ndlela ikhuselekileyo nefanelekileyo kuwe.

Umyalezo Wokuya Ekhaya

I-Restorative Yoga yindlela elula yokwenza i-yoga ethambileyo emzimbeni kwaye inceda ukuphumla ingqondo nomzimba.
Oku akupheleli nje ekukhuliseni izihlunu, kodwa kunciphisa noxinzelelo, kwandisa ukuguquguquka, kwaye kukunceda ulale kakuhle.
Eyona nto ibalulekileyo apha kukubonelela ngentuthuzelo ephezulu emzimbeni ngokusebenzisa izinto ezifana nemiqamelo kunye neengubo.
Ungaze uzilolonge ude uzive iintlungu. Ukuba uziva ungakhululekanga, yeka ngoko nangoko.
Ukuba unesifo okanye ingxaki ethile, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqale ezi.