I-Yoga yezempilo

I-Yoga umkhuba oxhuma umzimba, umoya, nengqondo. Isebenzisa ukuma komzimba, izivivinyo zokuphefumula, nokuzindla ukuthuthukisa impilo yonke. I-Yoga yathuthukiswa njengomkhuba ongokomoya eminyakeni eyizinkulungwane edlule. Namuhla, iningi labantu baseNtshonalanga lenzela i-yoga ukuzivocavoca umzimba noma ukunciphisa ukucindezeleka.

I-Yoga ingakhuphula izinga lakho lokuqina futhi ithuthukise ukuma kwakho nokuguquguquka kwakho. Kungenzeka futhi:

• Yehlisa umfutho wegazi nokushaya kwenhliziyo yakho
• Kukusize uphumule
• Thuthukisa ukuzethemba kwakho
• Nciphisa ukucindezeleka
• Thuthukisa ukuxhumana kwakho
• Thuthukisa ukugxila kwakho
• Kukusiza ulale kangcono
• Siza ngokugaya

Ngaphezu kwalokho, ukuzijwayeza i-yoga kungasiza futhi ngezimo ezilandelayo:

• Ukukhathazeka
• Ukuhlungu obusemhlane
• Ukucindezeleka

I-Yoga imvamisa iphephile kubantu abaningi. Kepha ungahle udinge ukugwema ukuma okuthile kwe-yoga noma ukuguqula ukuma uma:

• Bakhulelwe
• Yiba nomfutho wegazi ophezulu
• Iba ne-glaucoma
• Yiba ne-sciatica

Qiniseka ukuthi utshela umfundisi wakho we-yoga uma unanoma iyiphi yalezi zimo noma enye inkinga yezempilo noma ukulimala. Uthisha ofanelekayo we-yoga kufanele akwazi ukukusiza ekutholeni izimo eziphephile kuwe.

Kunezinhlobo eziningi ezahlukene noma izitayela ze-yoga. Zisukela kobumnene ziye ekujuleni okukhulu. Ezinye zezitayela ezithandwa kakhulu ze-yoga yilezi:

• I-Ashtanga noma i-yoga yamandla. Lolu hlobo lwe-yoga lunikeza ukuzivocavoca okufuna kakhulu. Kulezi zigaba, usuka masinyane usuka kokunye ukuma uye kwesinye.
• I-Bikram noma i-yoga eshisayo. Wenza uchungechunge lwama-poses angama-26 egumbini elifudumele laya ku-95 ° F kuye ku-100 ° F (35 ° C kuye ku-37.8 ° C). Umgomo ukufudumeza nokwelula imisipha, imisipha, nemisipha, nokuhlanza umzimba ngomjuluko.
• Hatha yoga. Lokhu kwesinye isikhathi kuyigama elijwayelekile le-yoga. Ngokuvamile kufaka ukuphefumula nokuma komzimba.
• Okuhlanganisiwe. Uhlobo olumnene lwe-yoga olungafaka phakathi izivivinyo zokuphefumula, ukucula nokuzindla.
• Iyengar. Isitayela esibeka ukunaka okukhulu ekuqondanisweni okuqondile komzimba. Ungase futhi ubambe ukuma isikhathi eside.
• IKundalini. Kugcizelela imiphumela yokuphefumula kuma-postures. Umgomo ukukhulula amandla emzimbeni ongezansi ukuze ikwazi ukukhuphukela phezulu.
• UViniyoga. Lesi sitayela sivumelanisa ukuma nezidingo namakhono omuntu ngamunye, futhi siqondise ukuphefumula nokuma komzimba.

Funa amakilasi e-yoga ejimini yangakini, esikhungweni sezempilo, noma estudiyo seyoga. Uma umusha ku-yoga, qala ngesigaba sokuqala. Khuluma nomfundisi ngaphambi kwekilasi ubatshele nganoma yikuphi ukulimala noma izimo zempilo ongaba nazo.

Ungahle uthande ukubuza ngokuqeqeshwa kanye nokuhlangenwe nakho komfundisi. Kodwa-ke, ngenkathi abafundisi abaningi benokuqeqeshwa okuthile okusemthethweni, azikho izinhlelo eziqinisekisiwe zokuqeqesha i-yoga. Khetha umfundisi othanda ukusebenzisana naye ongakucindezeli ngezindlela ongakhululekile ngazo.

Amakilasi amaningi e-yoga athatha imizuzu engama-45 kuye kwengu-90. Zonke izitayela ze-yoga zifaka izinto ezintathu eziyisisekelo:

• Ukuphefumula. Ukugxila ekuphefumuleni kwakho kuyingxenye ebalulekile ye-yoga. Uthisha wakho anganikeza imiyalo ngokuphefumula ukuzivocavoca ngesikhathi sekilasi.
• Amaposi. Ukuma kwe-Yoga, noma ukuma, uchungechunge lokunyakaza okusiza ukukhulisa amandla, ukuguquguquka, nokulinganisela. Ziba nobunzima kusuka ekulaleni phansi kuya kokuma okunzima kokulinganisa.
• Ukuzindla. Amakilasi e-Yoga ngokuvamile aphela ngesikhathi esifushane sokuzindla. Lokhu kuthulisa ingqondo futhi kukusize uphumule.

Ngenkathi i-yoga ivame ukuphepha, usengalimala uma wenza ukuma ngokungafanele noma uzicindezela kakhulu. Nawa amanye amathiphu wokuhlala uphephile lapho wenza i-yoga.

• Uma unesimo sempilo, khuluma nomhlinzeki wakho wezempilo ngaphambi kokuqala i-yoga. Buza ukuthi ngabe kukhona ukuma okufanele ukugweme.
• Qala kancane futhi ufunde izisekelo ngaphambi kokuzicindezela kakhulu.
• Khetha isigaba esifanele izinga lakho. Uma ungenasiqiniseko, buza uthisha.
• Ungaziphoqeleli ngaphezu kwezinga lakho lokunethezeka. Uma ungakwazi ukuma, cela uthisha wakho akusize ukukuguqula.
• Buza imibuzo uma ungaqiniseki ukuthi ungayenza kanjani iposi.
• Letha ibhodlela lamanzi uphuze amanzi amaningi. Lokhu kubaluleke kakhulu kwi-yoga eshisayo.
• Gqoka izingubo ezikuvumela ukuba uhambe ngokukhululeka.
• Lalela umzimba wakho. Uma uzwa ubuhlungu noma ukukhathala, yima uphumule.

Ilungu lePhalamende laseGuerrera. Umuthi wokuhlanganisa. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 12.

Hecht FM. Umuthi ohambisanayo, ohlukile, futhi ohlanganisayo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 34.

Isikhungo Sikazwelonke Sokuqedela kanye nokuhlanganisa Iwebhusayithi yezeMpilo. Izinto ezi-5 okufanele wazi nge-yoga. nccih.nih.gov/health/tips/yoga. Kubuyekezwe u-Okthoba 30, 2020. Kufinyelelwe ngo-Okthoba 30, 2020.

Isikhungo Sikazwelonke Sokuqedela kanye nokuhlanganisa Iwebhusayithi yezeMpilo. IYoga: ngokujula. nccih.nih.gov/health/yoga/introduction.htm. Kubuyekezwe u-Okthoba 30, 2020. Kufinyelelwe ngo-Okthoba 30, 2020.

• Ukuzivocavoca Nokuqina Komzimba
• Umhlahlandlela Wokuma Kahle
• Ukuphathwa Kwezinhlungu Ezingezona Izidakamizwa