Ngaba nawe uziva udiniwe kakhulu kwaye uqinile ekupheleni kosuku? Ngaba ingqondo yakho iziva idiniwe kakhulu ngaxeshanye? Abantu abaninzi bafuna ukuqala umthambo olungileyo ngamaxesha anje, kodwa kunzima ukufumana ixesha lawo, okanye ukukhetha into efanelekileyo emzimbeni wakho. Ngamaxesha anjalo, i-yoga yinto entle kakhulu ezisa ukuphiliswa emzimbeni nasengqondweni yakho ngaxeshanye.
Yintoni le Yoga?
Ngamafutshane, i-yoga yindlela yakudala yaseIndiya yokucamngca edibanisa ingqondo nomzimba. Ayisiyonto nje elula. Kukho izinto ezintathu eziphambili kwi-yoga.
- Ii-Asanas: Oku kubhekisa kwiindlela ezahlukeneyo zomzimba esizibonayo.
- UPranayama : Oku kubhekisa kwiindlela ezahlukeneyo zokuphefumla kunye neepateni.
- UDhyana: Oku kukucamngca, oko kuthetha ukugcina ingqondo ikwindawo enye.
Abantu abaninzi bacinga ukuba ukuze wenze i-yoga, kufuneka ube bhetyebhetye njengerabha. Kodwa loo nto ayilunganga ngokupheleleyo . Nabani na, nokuba uneminyaka emingaphi, angayenza i-yoga ngendlela efanela umzimba wakhe. Ezinye iindlela ze-yoga zilula kakhulu kwaye zenziwa kancinci. Umzekelo, uhlobo olubizwa ngokuba yi-hatha yoga luthandwa kakhulu. Lunokwakha amandla, ubhetyebhetye, kunye nokulinganisela emzimbeni.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngaphambi kokuba uqale i-yoga ukuqinisekisa ukuba ikhuselekile kuwe. Oku kubaluleke kakhulu ukuba uneengxaki zempilo, ezinje ngeengxaki zomqolo okanye iintlungu zamalungu .
Ziziphi iingenelo eziphambili zeyoga?
Zininzi iingenelo zokuziqhelanisa neyoga. Makhe sijonge iingenelo eziphambili.
| Inzuzo Ephambili | Ngamagama alula... |
|---|---|
| Ukuguquguquka | Iyanciphisa ukuqina nokuxinana emzimbeni, ikuvumela ukuba ugobe kwaye wolule umzimba wakho ngcono. |
| Amandla | Izihlunu ziyaqina, ingakumbi ezingalweni, esiswini, nasemilenzeni. |
| Indlela yokuma | Njengoko umbindi uqina, uya kufunda ukuma nokuhlala uthe nkqo. |
| Ukuphefumla | Ukunika ingqalelo kwiindlela zokuphefumla kuyazolisa ingqondo kwaye kulungile kwimiphunga. |
| Ukuhla ukusinda | Itshisa iikhalori kwaye inciphisa uxinzelelo, nto leyo ekunceda uyeke ukutya kakhulu. |
| Uxinzelelo | Ithomalalisa kwaye iphumze ingqondo. Ilawula iihomoni zoxinzelelo (iCortisol). |
| Ukulala | Ikunceda ulale ubuthongo obumnandi nobunzulu. Inciphisa ukuphazamiseka kokulala. |
| Impilo yeNtliziyo | Inciphisa uxinzelelo lwegazi, ilawula izinga lokubetha kwentliziyo, kwaye ikwalungile nakwi-cholesterol. |
I-yoga yokwandisa ukuguquguquka komzimba
Ukuma kweYoga kolula izihlunu zakho. Oku kunciphisa ukuqina nokudinwa, okwenza kube lula ukuhamba. Okumangalisayo kukuba, ungaqala ukuva umahluko kwiiveki ezimbalwa emva kokuqala iYoga. Ezinye izifundo zifumanise ukuba iiveki ezisi-8 kuphela zeYoga zinokunyusa ukuguquguquka ukuya kuthi ga kwi-35%.
Indlela yokuma kweCat and Cow iluncedo kakhulu ekupheliseni iintlungu zomqolo.
1. Okokuqala, guqa phantsi uze ubeke izandla zombini phantsi. Amadolo akho kufuneka abe phantsi kwezinqe zakho kwaye izandla zakho mazibe phantsi kwamagxa akho.
2. Ngoku, njengoko ukhupha umoya, jika umqolo wakho njengekati. Khomba intloko yakho neempundu zakho phantsi.
3. Okulandelayo, njengoko uphefumla, gobisa umqolo wakho uze uphakamise intloko yakho kunye neempundu phezulu.
4. Yenza oku malunga nezihlandlo ezithathu.
I-yoga yokwandisa amandla omzimba
Ezinye iindlela zeyoga, njenge-Ashtanga yoga kunye ne-power yoga, zikhawuleza kancinci. Ziyandisa kakhulu amandla ezihlunu zomzimba. Kodwa neendlela ezilula ezifana ne-hatha yoga zinokukunceda wakhe amandla .
Ukuma okufana ne-downward dog, upward dog, kunye ne-plank pose kuyawuqinisa umzimba ongasentla . Ukuma okumileyo, ingakumbi xa kubanjwe okwethutyana, kuyawuqinisa umsipha emilenzeni nasesiswini.
I-Plank Pose ilungele izihlunu zesisu.
1. Njengakwimeko yeCat and Cow, guqa phantsi ubeke izandla zakho phantsi.
2. Phakamisa izinqe zakho uze wolule imilenze yakho ngasemva kwakho.
3. Qinisa izihlunu zesisu sakho uze ugcine umzimba wakho umi emgceni othe tye, ngokungathi ulungiselela ukwenza i -push -up.
4. Bamba le ndawo okwethutyana, uphefumle ngolu hlobo. Ukuba kunzima, ungakwenza oko uphethe amadolo akho phantsi.
I-yoga yokuphucula ukuma komzimba
Xa umzimba wakho unamandla kwaye uguquguqukayo, indlela oma ngayo iya kuba ntle ngokuzenzekelayo. Ii-yoga poses ziyaqinisa izihlunu zakho zangaphakathi. Oku kuya kukunceda uhlale kwaye ume nkqo . Ukulala kuya kuphela.
Kwakhona, xa wenza i-yoga, ufumana ukuqonda okungcono ngomzimba wakho (ukuqonda umzimba). Ngoko ke ukuba indlela omi ngayo ayilunganga, uya kwazi indlela yokuyilungisa ngokukhawuleza.
Indlela yokuma eBridge: Indlela yokuma ethomalalisa iintlungu zomqolo
1. Lala ujonge phantsi. Beka iingalo zakho emacaleni, iintende zijonge phantsi.
2. Goba amadolo akho uze ubeke iinyawo zakho phantsi.
3. Ngoku phakamisa kancinci izinqe zakho phezulu. Ufanele uzive ulula kakuhle emathangeni nasemaqakaleni akho.
4. Akufanele uzive ntlungu entanyeni yakho ngelixa ukule meko. Musa ukwenza oku ukuba uneengxaki zentamo.
5. Ukuba ufuna ukukwenza ngcono kancinci, bamba izandla zakho phantsi kwezinqe zakho eziphakanyisiweyo.
I-Yoga yokunciphisa uxinzelelo kunye nokulala ngcono
Imvakalelo yokuphumla emva kokwenza i-yoga ayichazeki. Kwi-yoga, sinikela ingqalelo ekhethekileyo ekuphefumleni kwethu , nto leyo enceda ekunciphiseni ixhala kunye noxinzelelo.
Cinga ngale nto, xa sixinezelekile, umzimba wethu uvelisa ihomoni ebizwa ngokuba yi-`(Cortisol)`. Oku kunokunyusa ukugcinwa kwamafutha esiswini kwaye kwandise umnqweno wethu wokutya okunencasa namafutha. Ekubeni i-yoga inceda ukulawula eli nqanaba le-`(Cortisol)`, inceda ngoxinzelelo kunye nokulawula ubunzima.
I-Yoga ikwasisisombululo esihle kwabo banengxaki yokungalali. Uphando lubonise ukuba abantu abaninzi abenza i-yoga imihla ngemihla balala ubuthongo obungcono nobunzulu ebusuku.
Ukuma kwemilenze phezulu eludongeni kulungile ngaphambi kokulala.
1. Yiya eludongeni uze unamathele iimpundu zakho kulo.
2. Lala phantsi ngoku uze ubeke imilenze yomibini ngqo eludongeni.
3. Musa ukuqinisa amadolo akho kakhulu, wagcine ekhululekile kancinci.
4. Hlala ngolu hlobo imizuzu embalwa. Oku kuya kunciphisa kakhulu ukudinwa emzimbeni nasengqondweni yakho.
Umyalezo Wokuya Ekhaya
- I-Yoga luhlobo oluhle kakhulu lokuzilolonga olunceda umzimba nengqondo.
- I-Yoga ineenzuzo ezininzi, eziquka ukuguquguquka komzimba, amandla, ukugcina ukuma okufanelekileyo, ukunciphisa uxinzelelo, ukulala ngcono, kunye nempilo yentliziyo.
- Njengangaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, kubaluleke kakhulu ukuthetha nogqirha wakho kwaye ufumane iingcebiso ngaphambi kokuba uqale i-yoga.
- Ukuba kunokwenzeka, yiya kwiiklasi zeyoga phantsi kotitshala onamava. Ngale ndlela, unokufunda ukwenza ii-pose ngokuchanekileyo. Ngale ndlela, unokuphepha neengozi.
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