Uma ulindele umntwana kulezi zinsuku, lesi yisikhathi esikhethekile kakhulu empilweni yakho, lapho kwenzeka izinguquko eziningi. Kuvamile ukuzizwa unesizungu kanye nokungakhululeki engqondweni yakho kanye nokungakhululeki okuzwayo emzimbeni wakho. Ngakho-ke namuhla ngilapha ukuze ngikhulume ngendlela engcono kakhulu yokubhekana nakho konke lokhu nokugcina umzimba nengqondo yakho ikhululekile. Leyo yi-yoga.
Ingabe i-yoga ilungele ngempela ukukhulelwa?
"Yebo, kuhle kakhulu." Lena impendulo emfushane. Ukukhulelwa yisikhathi lapho umzimba nengqondo yowesifazane kushintsha khona izinto eziningi. Ngakho-ke, phakathi nalesi sikhathi, amandla, ukuguquguquka, ukuthula kwengqondo, ukuthula kwengqondo, nokuphefumula kahle kubaluleke kakhulu. I-Yoga iyindlela engcono kakhulu yokuthola konke lokhu endaweni eyodwa.
Kungenzeka ukuthi uke wezwa ngendlela kaLamaze yokulungiselela ukubeletha. Abantu abaningi abakwazi lokhu, kodwa izindlela eziningi zokuphefumula nokuphumula kule ndlela zithathwe ku-yoga. UDkt. Fernand Lamaze wafunda lezi zindlela ku-BKS Iyengar, uthisha we-yoga odumile eNdiya, nomkakhe. Lokhu kusho ukuthi ukuxhumana phakathi kwe-yoga nokukhulelwa akuyona into entsha.
Yiziphi izinzuzo zokwenza i-yoga?
Uma uzijwayeza i-yoga njalo ngesikhathi sokukhulelwa , izinzuzo zakho kanye nengane yakho engakazalwa azinamkhawulo. Ake sibheke izinzuzo eziyinhloko.
| Inzuzo | Lokho kukusiza kanjani? |
|---|---|
| Ukulawulwa komfutho wegazi | Kusiza ekulawuleni umfutho wegazi ophakeme, okuyinto evamile ngesikhathi sokukhulelwa. |
| Ukuqinisa imisipha ye-pelvic | Lokhu kusiza kakhulu ekwenzeni ukubeletha kube lula. Imisipha iba namandla futhi iguquguquke kakhudlwana, okwenza kube lula ukuthwala ukucindezeleka kokubeletha. |
| Ukunciphisa ukugula kwasekuseni | I-yoga inganciphisa ukungakhululeki njengokuhlanza kanye nesicanucanu okwenzeka ngesikhathi sokukhulelwa kokuqala. |
| Ukuvuvukala komzimba okuncishisiwe | Ukuvuvukala ezandleni, ezinyaweni nasebusweni kuvamile ngesikhathi sokukhulelwa. I-yoga iyasiza ekuthuthukiseni ukujikeleza kwegazi nokunciphisa lokhu kuvuvukala. |
| Ukuvimbela imithambo ye-varicose | Ukujikeleza kwegazi okuhle kunciphisa ingozi yemithambo yegazi ekhuphukile emilenzeni. |
| Impilo yengqondo engcono | Kuletha ukuthula kwengqondo okukhulu ngokulawula izimo ezinjengokukhathazeka nokucindezeleka okwenzeka ngesikhathi sokukhulelwa. |
Ngaphezu kwalezi zinzuzo zomzimba, ukuthula kwengqondo okulethwa yi-yoga emzimbeni wakho akunakulinganiswa. Uthuthukisa ukuqonda okumangalisayo ngomzimba wakho, ukuphefumula kwakho, kanye nomntwana okhula ngaphakathi kuwe. Lokhu kukunika amandla amakhulu engqondo okubhekana nokubeletha.
Angikaze ngenze i-yoga ngaphambili, ingabe kuyingozi ukuqala manje?
Lona umbuzo obaluleke kakhulu. Lapha sidinga ukucabanga ngezinto ezimbili. Okungukuthi, kungakhathaliseki ukuthi ungumuntu obelokhu eprakthiza i-yoga kusukela ngaphambi kokuba ukhulelwe, noma ungumuntu osanda kuqala.
- Uma usuvele wenza i-yoga: Kuhle! Lokho kuyisibusiso esifihliwe. Ungakhuluma nothisha wakho we-yoga bese ulungisa isimiso sakho sokuzivocavoca ukuze sivumelane nokukhulelwa kwakho.
- Uma usaqala: Kudingeka uqaphele kakhulu lapha.
Uma uqala i-yoga ngesikhathi sokukhulelwa, kuphephile ukuqala ngaphansi kothisha oqeqeshiwe onolwazi kulo mkhakha futhi onolwazi lokusebenza nomama abakhulelwe.
Ngoba, ngesikhathi sokukhulelwa, amalunga akho kanye nemisipha yakho kuyaguquguquka ngenxa yezinguquko zamahomoni emzimbeni wakho. Ngakho-ke, uma uzivocavoca ungazi ukuthi kanjani, kungenzeka ukuthi ulimaze amalunga akho kanye nemisipha. Futhi, uma ugoba umgogodla wakho ngokungazelelwe ngokungadingekile, i-cartilage disc phakathi kwamathambo angaphuma `(Kukhona ithuba lokuthi i-disc herniation ivele . Ngakho-ke , ungalokothi uqale ukwenza i-yoga ngokufunda izincwadi noma ukubukela amavidiyo wedwa.
Izinto ongazenza ukuze usize
Kunezitayela ze-yoga ezenzelwe ngqo abesifazane abakhulelwe. Isibonelo, ku-Iyengar yoga, izinto zokuzivocavoca zisetshenziselwa ukusiza abesifazane abakhulelwe ukwenza izivivinyo kalula. Izibonelo zifaka amabhlogo, izingubo zokulala, amabhande, nezihlalo.
Isibonelo, uma unenkinga yokugoba nokubeka izandla zakho phansi, ungenza lo msebenzi ngokubeka izandla zakho esihlalweni noma ebhulokini le-yoga esikhundleni sephansi. Ukusebenzisa la madivayisi kungasiza futhi ekunciphiseni ubuhlungu emhlane nasehlombe obubangelwa isisindo somntwana.
Ubuchwepheshe bokuzivocavoca kokuphefumula
Ngasekupheleni kokukhulelwa kwakho, njengoba ingane yakho ikhula, i-diaphragm yakho iqala ukusunduza iye phezulu. Lokhu kungabangela ubunzima bokuphefumula .
Amasu okuphefumula ngokujulile afundiswa kwi-yoga akusiza ukuthi ugcine amandla amaphaphu akho ngaphandle kokulahlekelwa yinoma yimaphi amandla akho. Okubaluleke kakhulu, lokhu kuphefumula ngokujulile kwandisa inani lomoya-mpilo ongena egazini lakho. Lo moya-mpilo owengeziwe uya kuwe nakumntwana wakho. Kubaluleke kakhulu ekukhuleni okunempilo komntwana.
Kalula nje, i-yoga ayiyona nje indlela yokuzilolonga. Iwukutshala imali emzimbeni wakho, engqondweni nasemphefumulweni wakho. Imfihlo ye-yoga 'ukuqaphela'. Ukuqaphela izimo esizenzayo, ukuphefumula esikuthathayo, kanye neqiniso lokuthi 'siyaqaphela' konke lokhu.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzijwayeza i-yoga ngesikhathi sokukhulelwa kunezinzuzo eziningi, kokubili ngokomzimba nangokwengqondo. Kuyasiza ekukhulelweni okunempilo kanye nokubeletha okulula.
- Uma usanda kuqala ukwenza i-yoga ngesikhathi sokukhulelwa, qiniseka ukuthi ukwenza kuphela ngaphansi kwesiqondiso somfundisi oqeqeshiwe nonolwazi. Ungalokothi uzame ukuzivocavoca okuyinkimbinkimbi wedwa.
- Lalela umzimba wakho. Ungalokothi uzivocavoce uze uzwe ubuhlungu noma uzizwe ukhathele kakhulu. Kwenze kancane futhi ngendlela ejabulisayo.
- Ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca ngesikhathi sokukhulelwa, khuluma nodokotela wakho njalo ukuze akunike iseluleko.
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