Kumelwe ujwayelene nomuzwa wokukhathala ngokomzimba nangokwengqondo lapho ubuya ekhaya uvela osukwini olude ehhovisi bese ubhajwa esiminyaminyeni sezimoto, akunjalo? Ngezinye izikhathi, kungakhathaliseki ukuthi ukhathele kangakanani, awukwazi ukulala uma ulala ebusuku. Ikhanda lakho liyagijima ngezinto. Namuhla, sikhuluma ngendlela elula kakhulu enganikeza impumuzo enkulu kanye nokuphumula engqondweni nasemzimbeni wethu ngezikhathi ezinjengalezi. Leyo yi-Restorative Yoga.
Iyini ngempela i-Restorative Yoga?
Uma abantu becabanga nge-yoga, bacabanga ngokuzivocavoca okunzima kakhulu okuhilela ukugoba umzimba. Kodwa i-Restorative Yoga iyinto ehluke ngokuphelele. Kalula nje, kulokhu, sizama ukuphumula ngokuphelele ingqondo nomzimba ngaphandle kokufaka noma yikuphi ukucindezeleka noma ingcindezi emzimbeni. Lapha, asisebenzi kanzima futhi sijuluka. Kunalokho, sizama ukuphumula ngokuphelele umzimba wethu, okungukuthi, ukuwuphulukisa.
Cabanga nje, uzizwa sengathi ulele emcamelweni othambile nolula kakhulu. Yilokhu okwenzekayo ku-Restorative Yoga. Kulokhu, sisebenzisa izinto ezifana nemicamelo, izingubo zokulala, kanye nama-bolster ukuze sinikeze umzimba wethu ukwesekwa okuhle. Ngemuva kwalokho, imisipha yethu ingakhululeka ngokuphelele ngaphandle kokucindezeleka.
Ungazijwayeza lokhu nganoma iyiphi indlela oyithandayo. Abanye abantu bakwenza izinsuku ezintathu ngesonto. Abanye benza ukuma okukodwa noma okubili imizuzu embalwa nsuku zonke ngaphambi kokulala ebusuku. Ungakwenza lokhu noma nini lapho uzizwa ucindezelekile.
Ingabe lokhu kwakha imisipha?
Cha. Umgomo oyinhloko we-Restorative Yoga akukhona ukuqinisa imisipha. Kodwa-ke, ngokuhamba kwesikhathi, ukuguquguquka komzimba wakho kuzokhula kancane kancane. Kuye ngokuthi ukhetha ama-asana, uzozwa ukwelula okuncane kakhulu emisipheni ehilelekile.
Kodwa khumbula, inzuzo eyinhloko lapha akukhona ukwakha imisipha, kodwa ukunikeza ukuphumula okujulile nokuvuselelwa kwengqondo nemizimba yethu.
Kulungile, sikwenza kanjani lokhu?
Ngezansi kunezindlela zokuma ezithambile kakhulu ezifanele i-Restorative Yoga. Ngaphambi kokwenza lokhu, qiniseka ukuthi unezinto ezidingekayo eduze, njengemicamelo nezingubo zokulala ezigoqiwe. Ungasebenzisa ngisho nomcamelo wesofa ekhaya ngalokhu.
| Igama lika-Asana | Indlela yokwenza kanye nemiyalelo |
|---|---|
| Imilenze Phezulu Odongeni (Viparita Karani) | Lokhu kuyimpumuzo enkulu kulabo abasebenza bemi usuku lonke.
|
| Ukuma Kwengane Okusekelwe (iSalamba Balasana) | Ukuma okuzolisa ingqondo futhi kulethe ukuthula emphefumulweni.
|
| Isimo Sesidumbu (Savasana) | Enye yezindlela ezinhle kakhulu zokuphumula okujulile.
|
Yiziphi izinzuzo zokwenza i-Restorative Yoga?
Kunezinzuzo eziningi kulo mkhuba olula we-yoga. Okuyinhloko ukuthi kushukumisa impendulo yokuphumula yomzimba wethu .
Kalula nje, uhlelo lwethu lwezinzwa lunezingxenye ezimbili. Eyokuqala impendulo "yokulwa noma yokubaleka" evuselelwa ngesikhathi sokucindezeleka. Lokhu kwandisa izinga lokushaya kwenhliziyo kanye nomfutho wegazi. Enye impendulo "yokuphumula nokugaya". Lokhu kubizwa ngokuthi 'uhlelo lwezinzwa lwe-parasympathetic'.
I-Yoga yokuvuselela ivuselela uhlelo lwezinzwa lwe-parasympathetic, okusho ukuthi inciphisa imiphumela emibi yokucindezeleka emzimbeni.
Nazi ezinye zezinzuzo zalokhu:
- Ukucindezeleka kwegazi kanye nokulawula izinga lokushaya kwenhliziyo.
- Ukucindezeleka nokukhathazeka okuncishisiwe.
- Ukulala kahle ebusuku.
- Ukunikeza impumuzo kulabo abanobuhlungu obungapheli. Isibonelo, kusiza ukunciphisa ubuhlungu bomhlane, i-migraines, kanye ne-arthritis.
- Kungasiza futhi ekunciphiseni izimpawu zezimo ezinjengokucindezeleka.
Kufanele uqaphele ngalezi zinto!
I-Restorative Yoga iyindlela yokuzivocavoca emnene kakhulu nephephile. Kodwa-ke, kunezinto ezimbalwa okufanele uziqaphele.
Into ebaluleke kakhulu ukuthi akufanele uzizwe ubuhlungu noma ukungakhululeki ngenkathi wenza i-Restorative Yoga. Uma wenza kanjalo, yeka ukwenza leso simo ngokushesha.
Ngaphezu kwalokho, uma unezinye zezimo zezokwelapha ezilandelayo, kufanele uqaphele kakhulu lapho wenza ama-inversion. Kungcono ukukhuluma nodokotela wakho ngaphambi kokwenza lokhu.
- Isimo se-Glaucoma
- Ukwehluleka kwenhliziyo okubangelwa ukuminyana
- Ukwehluleka kwezinso
- Umfutho wegazi ophakeme ongalawuleki
- Isifo sesibindi (ukwehluleka kwesibindi noma i-cirrhosis)
Uma unezinkinga zempilo, njengezinkinga zamadolo, izinqe, noma umhlane, kubalulekile ukubonisana nodokotela wakho ngaphambi kokuqala lo mkhuba we-yoga. Uzokweluleka ngendlela ephephile nefanele kakhulu kuwe.
Umlayezo Wokuya Nawe Ekhaya
- I-Restorative Yoga iyindlela elula yokwenza i-yoga ethambile emzimbeni futhi esiza ukuphumula ingqondo nomzimba.
- Lokhu akugcini nje ngokwakha imisipha, kodwa futhi kunciphisa ukucindezeleka, kwandisa ukuguquguquka, futhi kukusiza ukuthi ulale kangcono.
- Into ebaluleke kakhulu lapha ukunikeza induduzo ephezulu emzimbeni ngokusebenzisa izinto ezifana nemicamelo nezingubo zokulala.
- Ungalokothi uzivocavoce uze uzwe ubuhlungu. Uma uzizwa ungakhululekile, yeka ngokushesha.
- Uma unesifo noma unenkinga ethile yezempilo, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala lokhu.
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