Ingabe uzizwa ubuhlungu nokuqina komhlane uma ufika ekhaya kusihlwa ngoba uhlala esihlalweni usuku lonke? Noma uzizwa ungakhululekile emhlane wakho uma uvuka embhedeni ekuseni? Lezi yizinkinga ezivamile abantu abaningi abanazo kulezi zinsuku. Ngendlela yethu yokuphila, kunengcindezi enkulu emhlane. Ngakho-ke, ikhambi elihle kulokhu i-yoga. I-Yoga akuyona nje ukuzivocavoca, futhi inikeza ingqondo yethu ukuthula okukhulu.
I-Yoga inezinzuzo eziningi, ikakhulukazi kulabo abanezinhlungu zomhlane kanye nezimo zokuvuvukala njenge- Ankylosing Spondylitis . Yandisa ukuguquguquka kwamalunga, iqinisa imisipha , futhi inciphise ukucindezeleka futhi iphumuze ingqondo. Kodwa khumbula, kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala noma yimuphi umkhuba omusha wokuzivocavoca.
Khumbula lezi zinto ngaphambi kokuba uqale ukuzivocavoca.
Ngaphambi kokuthi uqale ukuzijwayeza i-yoga, ake sinakekele izinto ezimbalwa. Lokhu kuzokusiza ukuthi uhlale uphephile futhi uthole okuningi ekuzijwayezeni kwakho.
- Iseluleko sezokwelapha kuqala: Uma usuvele unenkinga yomgogodla noma isimo esifana nediski eshelelayo (i-disc prolapse), qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala noma yikuphi ukuvivinya umzimba.
- Lalela umzimba wakho: Uma uzwa ubuhlungu obukhulu noma ukuqaqamba kwemisipha ngesikhathi uzivocavoca, yeka ngokushesha. Kuvamile ukuzizwa sengathi imisipha iyadonsa, kodwa ubuhlungu obukhulu njengommese buyisixwayiso.
- Ungakuphoqeleli: Ungazami ukwenza izimo ezinzima kakhulu ekuqaleni. Qala kancane, ngangokunokwenzeka. Ngokuhamba kwesikhathi, njengoba umzimba wakho uba nezimo eziguquguqukayo, uzokwazi ukwenza izimo ngendlela efanele.
- Phefumula kahle: Ukuphefumula kubaluleke kakhulu ku-yoga. Phefumula ngokujulile nangokuzola kuzo zonke izimo, futhi ungabambeli umoya wakho.
Kulungile, manje ake sibone ukuthi lezi zindlela ezintathu ezilula ze-yoga zilungele umhlane.
1. Ukugoqa Ngaphambili
Lokhu kuyindlela enhle yokwelula umgogodla futhi kusiza ekunciphiseni ukuqina kwemisipha ngemuva komhlane nasemilenzeni.
Ungakwenza kanjani?
Yima uqonde, ugcine izinyawo zakho zihambisana nezinqe zakho. Isisindo somzimba wakho kufanele sisatshalaliswe ngokulinganayo kuzo zombili izinyawo. Ungavali amadolo akho ngokuphelele, kodwa uwagobe kancane. Manje khipha umoya kancane, ugcine umhlane wakho uqondile futhi ugobe phansi kusukela okhalweni. Umzimba wakho ongaphezulu kufanele ulengise ngokukhululeka phansi. Ungavula izingalo zakho ukuze ulengise ngokukhululeka phansi, noma ungabamba izindololwane zakho.
Into ebaluleke kakhulu ukugcina umhlane wakho uqondile futhi ugobe okhalweni, ngaphandle kokuwuzungeza. Zicabange usondeza isisu sakho emathangeni akho.
| Isimo somzimba | Indlela yokwenza |
|---|---|
| Kunzima kancane | Bamba izinkonyane zakho bese uzama ukusondela esifubeni sakho emadolweni akho. Lokhu kuzokwandisa ukwelula. |
| Indlela elula | Beka isihlalo phambi kwakho, ubeke izandla zakho phezu kwaso, bese ugoba phansi. Lokhu kuzonciphisa ingcindezi emhlane wakho. Uma ufuna ukwenza kube lula nakakhulu, ungahlala esihlalweni esisodwa bese ugoba phezu kwesinye isihlalo. |
2. Ukuma kweCobra
Lokhu kume kuqinisa imisipha emhlane ongezansi, kuvula isifuba namahlombe, futhi kwandisa ukuguquguquka komhlane. Lokhu kuhle kulabo abasebenza ngokugoba phambili usuku lonke.
Ungakwenza kanjani?
Lala ubheke phansi kumatilasi. Beka izintende zezandla zakho phansi ngaphansi kwamahlombe akho. Gcina izindololwane zakho ziseduze nomzimba wakho. Manje, ngaphandle kokucindezela ngezandla zakho , sebenzisa amandla omhlane wakho kanye nemisipha yesisu ukuze uphakamise kancane ikhanda lakho, intamo, namahlombe phansi. Khumbula, izandla zakho zikhona kuphela ukukusiza ukulinganisela, udinga ukuziphakamisa ngamandla omhlane wakho.
- Ukuze kube nobunzima obuthe xaxa: Ngesikhathi usesimo, hlanganisa izandla zakho ngemuva komhlane wakho. Lokhu kuzovula isifuba sakho nakakhulu.
- Indlela elula: Uma kunzima ukulala phansi, ungakwenza lokhu ngosizo lwesihlalo noma ngisho nokuma uncike odongeni.
3. Ukujika Komgogodla Okuhleli
Lokhu kuyindlela enhle yokwandisa ukuhamba komgogodla kanye nokuguquguquka. Iphinde ihlikihle izitho zesisu kancane futhi isize ekwenzeni kube lula ukugaya ukudla .
Ungakwenza kanjani?
Hlala phansi bese welula imilenze yakho phambi kwakho. Gcina umhlane wakho uqondile. Manje, yelula umlenze owodwa, goba elinye idolo lakho, bese ubeka lowo mlenze phansi maqondana nomlenze oweluliwe. Sondeza lowo mlenze eduze kwesinqe sakho esiphambene ngangokunokwenzeka. Manje, goqa isandla sakho esiphambene sizungeze idolo eligobile bese usondeza lowo mlenze esifubeni sakho. Kubaluleke kakhulu futhi ukugcina umhlane wakho uqondile ngalesi sikhathi.
- Ukuze kube nobunzima obuthe xaxa: Phendula umzimba wakho uye ohlangothini ngomlenze wakho ogobile bese ubheka emuva ngaphezu kwehlombe lakho. Lokhu kuzokwandisa ukujijeka emhlane wakho.
- Indlela elula: Uma unenkinga yokuhlala phansi, hlala emcamelweni ojiyile noma engubeni egoqiwe. Ukuze kube lula nakakhulu, hlala esihlalweni, ubambe idolo lakho ngesandla esiphambene, bese ujika kancane kancane ngenkathi ugcina umhlane wakho uqondile.
Uma wenza lezi zindlela, ungalokothi uziphoqelele kuze kube seqophelweni lobuhlungu obukhulu. Zenze ngokuthula, uzizwe udonswa kancane emzimbeni wakho. Uma nganoma yisiphi isikhathi ubuhlungu buba bukhulu noma bunganciphi, yeka ukuzilolonga bese ubona udokotela wakho ngokushesha.
Umlayezo Wokuya Nawe Ekhaya
- Uma unesifo somgogodla noma esinye isimo sempilo, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
- Uma uzwa ubuhlungu obukhulu ngesikhathi uzivocavoca, yeka ngokushesha. Kubaluleke kakhulu ukulalela umzimba wakho.
- Qala kalula ekuqaleni bese ukhulisa kancane kancane ubukhali bezindlela zokuma ngokuhamba kwesikhathi. Ungalindeli imiphumela ngobusuku obubodwa.
- Ukuphefumula kahle kubaluleke kakhulu ku-yoga. Gcina ukuphefumula okujulile nokuzolile kuyo yonke indlela yokuma.
- Ukuzijwayeza lezi zivivinyo ngisho nesikhathi esifushane nsuku zonke kungenza umehluko omkhulu empilweni yomhlane kanye nempilo yonke.
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