I-Yoga Yesikhathi Sokulala: Ungakuphumuza Kanjani Ukuze Ulale Kahle Ebusuku

-Delile

• Izinzuzo
• 1. Kunqanda ukuqwasha
• 2. Ukwehla kwesisindo
• 3. Ithuthukisa ikhwalithi yokulala nekhwalithi yempilo
• 4. Kukhuthaza ukuphumula
• Izithiyo
• I-Yoga ihamba ukuzama
• Imilenze-phezulu-odongeni
• Uvemvane Olululiwe
• Iposi Lengane
• Isidumbu Pose
• I-yoga nidra
• Amathiphu namasu
• Ungashintsha kanjani inqubo yakho
• Okubalulekile

Ukuzijwayeza i-yoga ngaphambi kokulala kuyindlela esabekayo yokukhipha konke okuphethe ngengqondo noma ngokomzimba ngaphambi kokushona ebusuku obunokuthula bokulala ubuthongo obukhulu.

Ukufaka umkhuba we-yoga ophumuzayo enkambisweni yakho yasebusuku kungathuthukisa ikhwalithi nobude bokulala kwakho. Lokhu kuzuzisa ikakhulukazi abantu abalele kancane, abanokuqwasha, noma abanesikhathi esilinganiselwe sokulala.

Funda ukuze ufunde ngezinzuzo ze-yoga yokulala, ukuma kwe-yoga ukuzama, namathiphu okuphumelela.

Izinzuzo

Bheka ezinye izinzuzo zesimiso se-yoga sokulala.

1. Kunqanda ukuqwasha

Ukuzijwayeza i-yoga njalo kungakusiza ukuphatha izimpawu zokuqwasha. Ungase ukwazi ukulala ngokushesha, ulale isikhathi eside, uphinde ubuye ulale ngemuva kokuvuka ebusuku.

Ucwaningo olusuka kumaphoyinti kuya ekusebenzeni kwe-yoga kanye nezinye izindlela zokwelapha zomzimba ekwelapheni ukuqwasha nokukhuthaza ukulala okungcono. Ngaphezu kwe-yoga, abantu abenza ukuzindla, i-tai chi, ne-qigong babone izindlela zokulala ezithuthukisiwe.

Izifundo ezengeziwe ezijulile ziyadingeka ukunweba kulokhu okutholakele.

2. Ukwehla kwesisindo

Umkhuba we-yoga ongaguquguquki uhlobene nokuncipha kwesisindo nokulala kwekhwalithi. Ukwenza i-yoga ngaphambi kokulala kungakusiza ukuthi ulale kangcono, okunomphumela omuhle ekugcineni kwesisindo nasekunciphiseni isisindo. Kungakusiza futhi ukuthi uqaphele imikhuba yakho yokudla.

3. Ithuthukisa ikhwalithi yokulala nekhwalithi yempilo

I-Yoga iyindlela ehlukile engokwemvelo yokuthola izinsiza zokulala ezithaka imithi ezinikezwa abantu abadala asebekhulile.

Abaphenyi babheke imiphumela yesikhathi eside yokwenza i-yoga kubantu abadala asebekhulile. Bathola ukuthi ukuzijwayeza i-yoga kube nomthelela omuhle kwikhwalithi yokulala nempilo yonke ngokuqhathaniswa neqembu elilawulayo, elingaboni izinzuzo eziningi.

4. Kukhuthaza ukuphumula

I-Yoga ingasiza ukubeka umzimba wakho esimweni esizolile, esaziwa njengempendulo yokuphumula. Lokhu kuphambene nempendulo yokulwa noma yendiza. Ukwenza ukubekezela kwe-yoga kungakusiza ukuthi uphumule futhi ungene esimweni esiphansi sokuvuka.

Lokhu kungadala ukuthi ube nomfutho wegazi ophansi namanani aphansi e-hormone yokucindezeleka i-cortisol. Umkhuba ungasiza ekunciphiseni ukukhathazeka okuhlobene nokucindezeleka njengokuzuza kwesisindo, ukukhathazeka nokuqwasha.

Izithiyo

Azikho izingqinamba eziningi zokwenza i-yoga ngaphambi kokulala inqobo nje uma wenza ukuma kahle. Uma uzwa ukuthi nezimo ezimnene zizoshukumisa ingqondo noma umzimba wakho ngokwanele ukukugcina uphapheme, khona-ke kungcono ukukugwema. Esikhundleni salokho, gxila ekuzindleni, kumasu okuphefumula, noma ku-tai chi.

Umzimba wakho ungahle uvuleke futhi uguquke kalula emahoreni okugcina osuku. Sebenzisa amandla emisipha ukulinganisela ukuguquguquka futhi ugweme ukuzicindezela ngaphezu kwemikhawulo yakho. Uma unezinkinga zezokwelapha, kufaka phakathi ukulimala, khuluma nodokotela wakho ngaphambi kokuqala umkhuba omusha.

I-Yoga ihamba ukuzama

Ngabe lezi yoga ezenzekelayo, ezilungiselela umzimba wakho nengqondo yakho zilungele ukulala.

Imilenze-phezulu-odongeni

Ungasebenzisa isiguqo noma i-bolster ngaphansi kwezinqulu zakho. Ukuguqula le pose, beka amathe ezinyawo zakho ndawonye noma uvule imilenze yakho ububanzi.

1. Hlala ngohlangothi lwakho lwesokudla eceleni kodonga.
2. Vulela imilenze yakho obondeni njengoba ulele ngomhlane, ubeka okhalweni lwakho eduze noma eduze kodonga.
3. Phumula izingalo zakho endaweni ekahle.
4. Landela umoya wakho bese ugxila ekukhipheni ukungezwani emzimbeni wakho.
5. Hlala kule pose imizuzu engafika kwemihlanu.

Uvemvane Olululiwe

Lesi simo sokubuyisa esizolisayo sithulisa isimiso sezinzwa futhi sinciphise ukucindezeleka. Ukuze uthole ukwesekwa okwengeziwe, beka amabhlogo noma amakhushini ngaphansi kwamadolo akho.

1. Ukusuka endaweni yokuhlala, cindezela amathe ezinyawo zakho ndawonye.
2. Vula amadolo akho ezinhlangothini.
3. Lala phansi ngomhlane.
4. Beka izandla zakho endaweni ekahle.
5. Bamba le pose imizuzu engafinyelela kwemihlanu.
6. Futhi ungakwenza lokhu njengokunwebeka nozakwethu, njengoba kubonakala ku-GIF ngenhla.

Iposi Lengane

Lokhu ukuma okuphumuzayo kuthuthukisa ukuguquguquka ngenkathi kukhulisa nokwelula umgogodla. Ukuze uthole ukwesekwa okwengeziwe, beka isiguqo ngaphansi kwebunzi lakho, isifuba noma amathanga.

1. Kusuka endaweni yetafula letafula, cwilisa izinkalo zakho emuva ezithendeni zakho.
2. Beka amadolo akho uvale ndawonye noma uphume ububanzi.
3. Khulula isifuba sakho bese usivumela ukuthi sicwile emathangeni akho.
4. Khulula noma yikuphi ukungezwani okuhambisana nomgogodla wakho.
5. Hlala kule pose imizuzu engafika kwemihlanu.

Isidumbu Pose

Yenza le posi yokubuyisela ekugcineni kokuzijwayeza kwakho. Ngalesi sikhathi, ungamane uphumule. Noma yenza izithombe eziqondisiwe, ukuzindla, noma i-yoga nidra.

1. Lala embhedeni wakho noma embhedeni wakho.
2. Beka izinyawo zakho zibe banzi kancane kune-hip-distance ngaphandle.
3. Qondanisa ikhanda lakho, intamo nomgogodla.
4. Gxila ekuphefumuleni kwakho njengoba uvumela ngokuphelele ukungezwani emzimbeni wakho.
5. Vumela umzimba wakho ukuba usindwe.
6. Hlala kulesi sikhundla kuze kube yimizuzu engu-15.

I-yoga nidra

I-Yoga nidra uhlobo lokuzindla oluqondisiwe oluthuthukisa ikhwalithi yokulala, linciphise ukucindezeleka, futhi lukhuthaze isimo esijulile sokuphumula. Lo mkhuba uhilela ukulala phansi, ukuphefumula ngokujulile, nokulandela izinkomba zomlomo ezisebenza ukwehlisa ingqondo yakho nokuqeda ukungezwani.

Nawa amarekhodi ambalwa e-yoga nidra ongawalanda.

Amathiphu namasu

Kunezindlela eziningana zokuzuza kakhulu esimisweni sakho se-yoga sokulala. Setha isikhathi esifinyelelekayo, noma ngabe imizuzu eyi-10 kuphela. Ngale ndlela uzoba nesikhathi esanele sokuqedela umkhuba owukhethile, wandise iseshini uma isikhathi sivuma, futhi uyenze ilale ngesikhathi sakho sokulala esinqunyiwe.

Khetha izinhlobo ezihamba kancane ze-yoga njenge-hatha, yin, noma yokubuyisela esimweni. Gwema imikhuba ye-yoga efana ne-hot noma i-vinyasa. Gxila kokuma okuthobisayo, okubuyisela esimweni, futhi okugxile ngaphakathi.

Hlala kude nokuma okusebenzayo, okunika amandla, njengokuhlehla emuva. Ekupheleni kweseshini yakho, yenza izivivinyo zokuphefumula ezikhuthaza ukulala kwekhwalithi.

Dala indawo yokulala enempilo ngokukhetha ukushisa okunethezekile, ukusula igumbi lama-elekthronikhi, nokusebenzisa amakhandlela noma okokuhambisa amafutha okubalulekile ukudala iphunga eliphumuzayo.

Prakthiza egumbini elinokukhanya okuncane futhi usebenzise imaski yamehlo yokubamba okude. Ngomculo wangemuva, khetha umculo okukusiza ukuba ulale, njengamabhithi we-binaural noma amaza eSolfeggio. Ungasebenzisa ama-earplugs ukuvimba imisindo.

Ungashintsha kanjani inqubo yakho

Yenza izinguquko ezincane, ezilula emikhubeni yakho yasebusuku. Yakha umkhuba wakho we-yoga uzungeze izinhloso ezimbalwa ongazifinyelela ngokususelwa esikhathini ositholile kanye nentuthuko enkulu ohlose ukuyenza.

Nquma ukuthi yini ekunikeza isisusa sokunamathela esimisweni sakho. Lokhu kungafaka ukulandela umkhondo wentuthuko yakho ngekhompyutha noma kwijenali, uzizuzise, ​​noma ube nozakwethu oziphendulayo.

Uma uhlala nabanye, bazise ukuthi balindeleni enkambisweni yakho yasebusuku. Yiba lula kuwe uma ushiya inqubo yakho. Ungahlala uzibophezela ekuqaliseni futhi ngosuku olulandelayo.

Okubalulekile

Isikhathi sokulala se-yoga sizuzisa abantu abanezinkinga eziningi zokulala. Noma ngabe ufuna ukulala okujulile noma okuningi kwakho, ukuzijwayeza i-yoga ngaphambi kokulala kungaba yilokho okudingayo.

Ngabe lezi zimo zokuphumula ziyakhulula ukuqina kwemisipha, uphumule futhi uziphumulele. Hlala ungaguquguquki ekwenzeni kwakho wazi ukuthi kungathatha amasonto ambalwa ngaphambi kokubona imiphumela. Gcina iphephabhuku ukuze ubone intuthuko yakho bese unquma ukuthi iziphi izici zomkhuba wakho eziletha inzuzo enkulu.