Ingabe nawe uhlushwa ubuhlungu emhlane nasentanyeni ngemva kokuhlala phambi kwekhompyutha usuku lonke noma ukwenza imisebenzi yasekhaya? Noma uzizwa ucindezelekile kakhulu futhi ucindezelekile ngenxa yezinkinga empilweni yakho? Ngezinye izikhathi awukwazi ukulala kahle ebusuku? Namuhla sizokhuluma ngesisombululo esihle kakhulu esingaphulukisa umzimba wakho nengqondo yakho ngesikhathi esisodwa. Leyo yi-yoga.
Iyini ngempela i-Yoga?
Kalula nje, i-yoga iwuhlobo lwasendulo lokuzivocavoca oluvela eNdiya oluxhumanisa ingqondo nomzimba. Akuyona nje ukuzivocavoca ngokomzimba. Ijule kakhulu kunalokho. Kunezici ezintathu eziyinhloko ze-yoga.
| Isici se-yoga | Incazelo elula |
|---|---|
| Ukuma komzimba - Ama-Asana | Lokhu kubhekisela ezindleleni ezahlukene ze-yoga esizibonayo. Lezi zelula futhi ziqinise umzimba. |
| Amasu okuphefumula - i-Pranayama | Ukuphefumula ngendlela ethile nokuyilawula kusiza kakhulu ekuthuliseni ingqondo. |
| Ukuzindla - Dhyana | Ukugcina ingqondo isendaweni eyodwa nokulawula imicabango nokuphumula ingqondo. |
Abantu abaningi bacabanga ukuthi ukuze wenze i-yoga, kufanele ukwazi ukugoba umzimba wakho njengerabha. Lokho kuyiphutha elingalungile. Noma ubani, kungakhathaliseki ubudala, angenza i-yoga ngendlela efanela umzimba wakhe. Kunezitayela ze-yoga ezihamba kancane, ezilula (isib. i-Hatha Yoga), kanye nezitayela ze-yoga ezisheshayo nezinamandla kakhulu.
Kodwa khumbula, uma usanda kuqala ukwenza i-yoga, ikakhulukazi uma unesifo esifana nomfutho wegazi ophakeme noma isifo samathambo, khuluma nodokotela wakho kuqala.Kubaluleke kakhulu ukubuza ukuthi ikulungele yini.
I-Yoga yokwandisa ukuguquguquka
Akukho okungcono kune-yoga yokunciphisa ukuqina nobuhlungu emzimbeni wakho ngenxa yokuhlala esihlalweni esifanayo sehhovisi usuku lonke. Ukuma kwe-yoga kwelula imisipha yakho.
Cabanga nje, ucwaningo luye lwathola nokuthi abantu abenza i-yoga cishe amasonto ayisishiyagalombili bandise ukuguquguquka kwabo cishe ngo-35%. Nawe uzoqala ukuzwa le miphumela maduze.
Ukuma Kwengane Ehleli
Lokhu kuzokwelula umhlane wakho kahle.
- Hlala uqonde esihlalweni.
- Ugcina ikhanda lakho, intamo, nomgogodla wakho uqondile, goba kancane phambili njengoba ukhipha umoya. Beka izandla zakho emathangeni akho.
- Hlala kulesi simo bese uphefumula umoya ojulile izikhathi ezintathu noma ezinhlanu.
I-Yoga yokwakha amandla omzimba
I-Yoga ayigcini nje ngokunweba umzimba, kodwa futhi iyindlela enhle yokwakha amandla emzimbeni. Ikakhulukazi izitayela ezifana ne-Ashtanga kanye ne-Power yoga zinhle kakhulu ekwakheni amandla emisipha.
Ukuma okufana ne-Plank pose kanye ne-Downward Dog kuqinisa umzimba ongaphezulu. Ukuma okumi kuqinisa imisipha yesisu, amathanga kanye nomhlane.
Ukuma kwepulangwe
Lokhu kuqinisa imisipha yesisu kanye nomzimba ongaphezulu, izingalo, kanye nezihlakala.
- Guqa phansi bese ubeka izandla zakho phansi.
- Manje, phakamisa izinqe zakho bese welula imilenze yakho emuva. Umzimba wakho kufanele uqonde, njengepulangwe.
- Qinisa imisipha yesisu sakho bese uhlala kulesi simo isikhashana, uphefumula.
- Uma kunzima, ungakwenza lokhu ugobe phansi ngamadolo akho.
Finyelela ukuma okuhle nokulungile
Uma umzimba wakho uba namandla futhi uguquguquka, ukuma kwakho kuzozilungisa ngokuzenzakalelayo. Isikhathi esiningi, sihlala futhi sime imihlane yethu igobile. Lokhu kungenxa yokuthi imisipha yethu engaphakathi ibuthakathaka.
Ngenxa yokuthi i-yoga iqinisa le "misipha eyinhloko", uhlakulela umkhuba "wokuhlala uqonde, ume uqonde." Futhi, uma senza i-yoga, sithola "ukuqwashisa umzimba" okuhle. Ngemuva kwalokho, uma ugobile, uzoqaphela futhi ushukumiseleke ukulungisa ukuma ngokushesha.
I-yoga yokulawula ukucindezeleka
Ngendlela yokuphila yanamuhla, ukucindezeleka kuyinkinga kubantu abaningi. Ngeke kube yiphutha ukusho ukuthi i-yoga ingenye yezindlela ezinhle kakhulu zalokhu.
Uma senza i-yoga, sinaka kakhulu ukuphefumula kwethu . Lezi zindlela zokuphefumula ezijulile nezizolile zisiza ingqondo ukuthi izole ngokushesha kakhulu. Futhi, amasu okuzindla asiza ukukhulula ingqondo emicabangweni engadingekile. Umuntu ovame ukwenza i-yoga wandisa ikhono lakhe lokubhekana nokucindezeleka.
Ukuma kwesidumbu
Lokhu kunganciphisa ukucindezeleka emzimbeni wonke nasengqondweni.
- lala phansi.
- Beka izingalo nemilenze yakho kancane kuzo zombili izinhlangothi. Gcina izintende zakho zibheke phezulu.
- Vala amehlo akho bese uphumuza imisipha ngayinye, uzizwe sengathi uhlola umzimba wakho wonke ngengqondo kusukela ekhanda lakho kuya ezinzwaneni zakho.
- Phefumula kakhulu bese uhlala kanje imizuzu embalwa.
I-yoga yokulala okuphumuzayo
Ingabe unezinkinga ezifana nokungakwazi ukulala ebusuku noma ukuvuka phakathi nobusuku? Bese uzama ukwenza izindlela ezimbalwa ezilula ze-yoga ngaphambi kokulala.
I-Yoga iphumuza umzimba nengqondo, inikeze ukuzola okudingekayo ukuze ulale. Ucwaningo luye lwabonisa nokuthi abantu abenza i-yoga balala kangcono futhi ngokujulile njalo.
- Ukuqaphela: I-Yoga ikufundisa ukuphila esikhathini samanje, okukuvimbela ekulahlekelweni ubuthongo ngenxa yemicabango engadingekile.
- Amasu okuphefumula: Ukuphefumula okuzolisayo kuthulisa isimiso sezinzwa futhi kuholele ekulaleni.
- Ukuphumula komzimba: Uma ukucindezeleka kwemisipha okuqongelelwe emini sekuphelile futhi umzimba uphumula, kuba lula ukulala.
Ezinye izinzuzo zezempilo ze-yoga
Izinzuzo ze-yoga azigcini lapho.
- Ukwehlisa Isisindo: I-Yoga ayishisi amakhalori kuphela, kodwa futhi yehlisa i-cortisol, i-hormone yokucindezeleka, okuyimbangela enkulu yamafutha esiswini.
- Impilo Yenhliziyo: I-Yoga yehlisa umfutho wegazi, ilawula izinga lokushaya kwenhliziyo, futhi isiza ekunciphiseni amazinga e-cholesterol egazini.
Umlayezo Wokuya Nawe Ekhaya
- I-Yoga iwuhlobo lokuzivocavoca oluzuzisa umzimba nengqondo, futhi lungenziwa yinoma ubani.
- I-Yoga ilungele ukugcina umzimba uguquguqukayo, unamandla, kanye nesimo esifanele.
- I-Yoga iyindlela enhle yokunciphisa ukucindezeleka, ukukhathazeka, nokulala kahle ebusuku.
- Uma usanda kuqala i-yoga noma unesifo esithile, xhumana nodokotela wakho.Kubaluleke kakhulu ukuthola iseluleko.
- Nakuba kungase kube nzima ekuqaleni, ngokuzijwayeza, i-yoga izoba ngomunye wemikhuba emihle kakhulu ongayengeza empilweni yakho.
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