Ingabe ulinde isivakashi esisha ukuthi sifike kulezi zinsuku? Phakathi nalesi sikhathi, ungase uzizwe ungakhululekile , ukhathazekile futhi ukhathazekile, kodwa ungase uzibuze ukuthi yini ongayenza nokuthi yini engalungile. I-Yoga, eyenzelwe ngokukhethekile ukukhulelwa, iyisisombululo esihle kakhulu. Ake sixoxe ngalokhu namuhla.
Iyini i-Yoga Yangaphambi Kokubeletha?
Kalula nje, lokhu kuyindlela ekhethekile yokwenza i-yoga eyenzelwe ngqo abesifazane abakhulelwe. Ukugxila lapha kusekuphefumulweni okufanele kanye nokuzivocavoca okuthambile nokuthambile . Azikho izimo ezinzima nezikhathazayo ngokomzimba njengase-yoga evamile. Umgomo oyinhloko ukwenza umzimba wakho uvumelane nezimo, uphumule ingqondo yakho, futhi ukulungiselele ukubeletha okuzayo.
Lo mkhuba we-yoga muhle kakhulu emzimbeni nasengqondweni yakho. Futhi izinzuzo azigcini ngokukhulelwa. Kodwa khumbula, uma ungakaze wenze i-yoga ngaphambili, kufanele ukhulume nodokotela wakho futhi uthole imvume ngaphambi kokuthatha ikilasi elifana naleli.
Kungani kufanele wenze i-yoga ngesikhathi sokukhulelwa?
Ukuzivocavoca umzimba okungenani imizuzu engama-30 ngosuku ngesikhathi sokukhulelwa kuhle kuwe nakumntwana wakho. Akudingeki ukuthi uvivinye umzimba kakhulu ukuze ukuthole. I-yoga yokukhulelwa iyindlela yokuzivocavoca engenamthelela omkhulu. Izinzuzo zingaphezu kwalokho ongase ukucabange.
- Kunciphisa ukucindezeleka nokukhathazeka: Imizwa yokudabuka, ukukhathazeka, nokwesaba ivamile ngesikhathi sokukhulelwa ngenxa yezinguquko zamahomoni. Ukunyakaza okugxile kanye nezindlela zokuphefumula ezijulile ze-yoga kuthulisa uhlelo lwakho lwezinzwa. Kuphinde kulawule ukukhiqizwa kwehomoni yokucindezeleka (i-Cortisol) . Lokhu kukwenza uzizwe ukhululekile kakhulu.
- Kuthuthukisa ukujikeleza kwegazi: Ukuzivocavoca okwelula okwenziwe kwi-yoga kuthuthukisa ukugeleza kwegazi enhliziyweni yakho nakuwo wonke umzimba wakho. Cabanga ngakho, ukujikeleza kwegazi okuhle emzimbeni wakho kusho ukuthi ingane yakho ithola igazi elicebile ngomoya-mpilo kanye nezakhamzimba eziningi. Lokhu kubalulekile ekukhuleni okunempilo kwengane yakho.
- Kwenza kube lula ukubeletha: Ukuqala i-yoga nganoma yisiphi isikhathi ngesikhathi sokukhulelwa kungakunika amandla amakhulu okubhekana nobuhlungu nokucindezeleka kokubeletha. Ucwaningo luye lwabonisa nokuthi amasu okuzindla kanye nokuzivocavoca kokuphefumula kunganciphisa ubuhlungu bokubeletha kanye nokwesaba okuhambisana nakho. Ngokubhekana nakho ngokuzethemba nangesibindiUbuhlungu buba lula ukububekezelela.
- Ungakha inethiwekhi enhle yabangane nokusekelwa: Uma uya ekilasini le-yoga, uzokwazi ukujwayelana nabanye omama abakhulelwe izingane ezinjengawe. Ukwabelana ngolwazi lwakho nokufunda kokuhlangenwe nakho kwabanye kuyisici esikhulu phakathi nalesi sikhathi. Lokhu kuxhumana nabantu kusiza futhi ukunqoba ukwesaba ukubeletha.
Ungayenza kanjani i-yoga ezigabeni ezahlukene zokukhulelwa?
Njengoba ukukhulelwa kwakho kuqhubeka, kungadingeka unciphise ukuqina kokuzivocavoca kwakho. Ake sibheke ukuthi ungayenza kanjani i-yoga esigabeni ngasinye.
| Isikhathi (Inyanga Eyodwa) | Izinto okufanele uzicabangele |
|---|---|
| Ikota Yokuqala | Phakathi nalesi sikhathi, ungase uzizwe ukhathele kakhulu futhi ungakhululeki njengokuhlanza. Ngakho-ke, ungazikhandla ngokweqile. Yenza i-yoga pos kancane futhi ngokucophelela . I-yoga efanele lesi sikhathi inganciphisa ngisho nezimpawu ezifana nesicanucanu nobuhlungu bomhlane. |
| Ikota Yesibili | Njengoba ingane yakho isikhule kancane, kufanele uyeke ngokuphelele ukwenza izimo zesisu kanye nokushintshashintsha okubukhali. Ngisho noma uke wenza i-yoga ngaphambili futhi wajwayela izimo ezinzima njengokugoba emuva noma ukuguquka, kungcono ukuyeka ukuzenza noma ukuzenza zibe lula kakhulu. |
| Izinyanga ezi-3 ezedlule (ikota yesithathu) | Ungase uzizwe ukhathele ngaso sonke isikhathi phakathi nalesi sikhathi. Ibhalansi yakho ingase iphazamiseke. Uma uzijwayeza i-yoga phakathi nalesi sikhathi, gxila ekumeni komzimba okuphumuza umzimba futhi kuvule indawo yesinqe. Sebenzisa izisekelo ezifana nemicamelo namabhulokhi ukuze uzijwayeze ukuma okukhululekile nokuphephile emzimbeni wakho. Gwema ukuthambekela phambili. |
Qiniseka ukuthi uyazinakekela lezi zinto!
Ukuzivocavoca ngesikhathi sokukhulelwa kuyindlela enhle yokuhlala uphilile. Kodwa ukwenza ngokweqile kungaba yingozi . Okunye ukuzivocavoca kanye nokuma komzimba kungaba yingozi kuwe kanye nengane yakho.
Into ebaluleke kakhulu ukulalela umzimba wakho. Uma uzizwa ungakhululekile noma ubuhlungu ngenkathi wenza ukuma okuthile, ungaziphoqeleli ukukwenza. Kunalokho, hlehla kuleyo ukuma bese uthola indawo ekhululekile.
Kunezinhlobo eziningana ze-yoga kanye nezindlela zokuma okungafanele uzenze ngesikhathi sokukhulelwa:
- I-Hot Yoga: Lo mkhuba we-yoga, owenziwa emakamelweni ashisa kakhulu, awufaneleki nhlobo komama abakhulelwe. Ukushisa okuphezulu kungabangela izinkinga ezithinta ukukhula kwesimiso sezinzwa somntwana ( Neural Tube Defects ) .
- Ukujikisa nokugoba umzimba wakho: Lezi zinhlobo zezikhundla zingabangela ukuthi umzimba wakho ulahlekelwe yibhalansi futhi kwandise ingozi yokuwa.
- Izindlela zokucindezela isisu: Noma yikuphi ukuma okucindezela isisu kungaba yingozi enganeni.
Khumbula, noma ngabe ubulokhu uzivocavoca kusukela ungakakhulelwa, khuluma nodokotela wakho ngaphambi kokuqala i-yoga yokukhulelwa. Futhi, qaphela lezi zimpawu ezilandelayo eziyisixwayiso ngenkathi wenza i-yoga. Uma unanoma yikuphi kwalokhu, yeka ukuzivocavoca ngokushesha bese ukhuluma nodokotela wakho. Uma kudingeka, iya eMnyangweni Wezimo Eziphuthumayo (ETU) .
- Ubuhlungu obubukhali obuvela ngokunyakaza okuthile.
- Ukopha kwesitho sangasese sowesifazane .
- Ukuncipha kokunyakaza kwengane (ukunyakaza) esibelethweni.
Umlayezo Wokuya Nawe Ekhaya
- I-Yoga yangaphambi kokubeletha iyindlela yokuzivocavoca ewusizo kakhulu futhi ephephile kokubili kumama okhulelwe kanye nomntwana ongakazalwa.
- Lokhu kunciphisa ukucindezeleka nobuhlungu bomzimba, kwandisa ukuguquguquka komzimba, futhi kulungiselela ingqondo nomzimba ukubeletha.
- Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala noma yimuphi umkhuba we-yoga.
- Lalela umzimba wakho lapho wenza i-yoga. Gwema noma yikuphi ukuma okungakhululeki, okubuhlungu, noma okuyingozi.
- Uma ubona izimpawu ezifana nobuhlungu obubukhali, ukopha, noma ukuncipha kokunyakaza komntwana, funa iseluleko sezokwelapha ngokushesha.
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