Isayensi yaseSavasana: Ukuphumula Kungazuzisa Kanjani Noma Yiluphi Uhlobo Lokuzivocavoca

-Delile

• USavasana uqeda ukukhathazeka ngokomzimba nangokwengqondo okwakha ngesikhathi sokuzivocavoca umzimba
• Ukuvuza ukusebenza kanzima noSavasana kungakusiza wakhe umkhuba wokuzivocavoca umzimba
• I-Savasana ingakusiza ukuthi ugcine ukusebenza kwakho kwangemva kokuzivocavoca kuphakeme usuku lonke
• ISavasana yakha ukuqina esingakusebenzisa ezimpilweni zethu zansuku zonke
• I-Savasana ikugcina ukhona futhi ujabule ngokwengeziwe
• Ungayithatha kanjani iSavasana

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uzofuna ukuqala ukubeka eceleni imizuzu emihlanu njalo ngemuva kokuzivocavoca.

Lapho abafundi be-yoga becindezelwe isikhathi, enye yezinto zokuqala okufanele yenziwe yiSavasana. Leyo nkathi emfushane yokubekwa kwesidumbu ekugcineni kwekilasi ungazizwa uthokozile uma usuthole ezinye izinto eziyisigidi zokudlulisa uhlu lwakho lwezinto okufanele zenziwe.

Kepha ungaphuthelwa izinzuzo eziningi zomqondo nezomzimba ngokweqa iSavasana ngemuva kweyoga, i-HIIT, noma okunye ukujima.

Uma ucabanga ngoSavasana kabanzi njengomkhuba wokuzindla onengqondo ongasetshenziswa ngemuva kwanoma yiluphi uhlobo lokuzivocavoca (hhayi i-yoga kuphela), lesi sikhathi esibonakala singasebenzi empeleni sinamandla.

"I-Savasana ivumela umzimba ukuthi umunce imiphumela ephelele yokuzivocavoca," kuchaza uthisha we-yoga uTamsin Astor, PhD kwi-neuroscience yokuqonda kanye nomlobi we-Force of Habit: Unleash Your Power by Developing Great Habits. "Ikakhulukazi kuleli zwe elikhuthele, eligcwele ngokweqile, ukuba nesikhathi sokuphumula ngenkani ukuze ungenzi lutho ngaphandle kokugxila ekuphefumuleni kuyithuba lokuyeka ngempela."

Nazi ezinye zezinzuzo ezinkulu zeSavasana, nokuthi ingasetshenziswa kanjani njengomphelelisi kunoma yikuphi ukuvivinya umzimba.

USavasana uqeda ukukhathazeka ngokomzimba nangokwengqondo okwakha ngesikhathi sokuzivocavoca umzimba

Noma ngabe wenza ukubingelela kwelanga, uthatha isigaba se-HIIT, noma ukuhamba ngebhayisikili, ukuzivocavoca umzimba kunomthelela omkhulu emzimbeni. Inhliziyo yakho ishaya ngokushesha, umzimba ujuluke, namaphaphu akho aphefumule kakhulu.

Ngamanye amagama, ukuzivocavoca kubeka ingcindezi emzimbeni - futhi ukuthatha iSavasana noma ukuzindla ngemuva kokuzivocavoca kusiza ukuyibuyisela ekhaya, noma esimweni esilinganiselayo somzimba wakho.

"Umzimba wakho awuhlukanisi phakathi kwengcindezi nokugijimela ingwe, ukuba nosuku olude emsebenzini, noma ukugijima epaki," kusho uDkt Carla Manly, isazi sokusebenza kwengqondo emitholampilo kanye nomqeqeshi weyoga nokuzindla. “Ukuvivinya umzimba kusibeka kuleso simo sokulwa noma sendiza. Lezo zimo zibangela umzimba ukuthi uzikhukhumeze nge-adrenaline ne-cortisol. Umzimba uvala konke ngaphandle kwemisebenzi yawo ebucayi. ”

Ukuthatha ukuphumula ngemuva kokuzivocavoca kuphikisana nezimpendulo zokucindezeleka emzimbeni, uyaphawula.

Akukona nje kuphela ngamahomoni ethu, noma kunjalo. ISavasana njengomkhuba wokuzindla isiza nezitho ukuthi zibuyele ekusebenzeni okujwayelekile ngemuva kokwenza ngokweqile ngenkathi uvivinya umzimba, ngaleyo ndlela kusiza ukululama.

"Ukuzindla kunezinzuzo ezinkulu empilweni yomzimba, njengokuncipha komfutho wegazi, ukukhushulwa komzimba kanye nokusebenza kwamaphaphu okuthuthukisiwe," kusho u-Astor.

Lapho sivumela umzimba ukuba wehlise umoya ngemuva kokuzivocavoca - kunokuba ubhodlise esitolo noma ubuyele ehhovisi - kudala umoya wokuzola. Futhi ucwaningo lukhombisa ukuthi umkhuba wokuzindla ojwayelekile (njengokuzivocavoca umzimba).

Ukuhlanganisa lezi zinto ezimbili kungasiza ekuhlinzekeni ukukhululeka okukhulu kwengcindezi.

Ukuvuza ukusebenza kanzima noSavasana kungakusiza wakhe umkhuba wokuzivocavoca umzimba

Ukuguqula ukuzivocavoca umzimba kube inqubo ejwayelekile kungaba yinselele. Iningi lethu lingaqhamuka nezaba eziningi zokweqa ijimu. I-Savasana kungenzeka enye indlela yokuguqula ukuzivocavoca kube umkhuba.

“ISavasana ingasiza abantu ukuthi banamathele ezinhlelweni zabo zokuzivocavoca umzimba. Ekujuleni kwethu, siyizilwane futhi sisebenza ohlelweni lomvuzo, kungaba ngokuqonda noma ngokungazi. Leso sikhathi sokuphumula sifana nohlelo lwemiklomelo olwakhelwe ngaphakathi, ”kusho uManly etshela abeHealthline.

Ukwazi ukuthi ungajabula, kungaba ngeSavasana yendabuko noma ngokumane uzindle ngebhentshi lepaki, kunganikeza isisusa sokwenza umsebenzi.

I-Savasana ingakusiza ukuthi ugcine ukusebenza kwakho kwangemva kokuzivocavoca kuphakeme usuku lonke

Uyazi ukuthi ukuphakama kwemvelo uthola ngemuva kokuvivinya umzimba? USavasana angahle akusize ekwandiseni imizwa yakho ephakeme ngemuva kwesikhathi eside usukile kumata, kusho uManly.

"Uma ukwazi ukwehlisa ijubane ngempela futhi ujabulele okusele, ungakuthatha lokho kuphumula engxenyeni elandelayo yosuku lwakho," esho. “Ivumela umzimba ugcwale ngamakhemikhali ezwa izinzwa ezikahle ezikusiza ukuba uhlale ukhululekile.”

Kukhona nezinzuzo zesikhathi eside zempilo yengqondo ngokuhlanganisa ukucabanga nokuvivinya umzimba. I-2016 ithole ukuthi abantu abanokucindezeleka komtholampilo babone ukuthuthuka okukhulu ezimpawu zabo lapho bezindla imizuzu engama-30 ngaphambi kokushaya umshini wokunyathelisa kabili ngesonto amasonto ayisishiyagalombili.

ISavasana yakha ukuqina esingakusebenzisa ezimpilweni zethu zansuku zonke

Ngokumangazayo, iSavasana ithathwa njengenye yezimo ezinzima kakhulu kwi-yoga. Akulula ukubeka phansi, uphumule umoya, futhi uthulise ukuxoxa engqondweni. Kepha ukuyala ingqondo nomzimba ukuze uzindle ngemuva komsebenzi onzima kwakha ukuqina okungasetshenziswa kwezinye izingxenye zempilo.

“Uma sikwazi ukuthatha lokho kuphumula, sivame ukunganyakaziswa yimicimbi yangaphandle. Kusinikeza ukuzethemba kwangaphakathi nenhlalakahle, ”kuhlanganyela uManly.

Njengoba nje ufunda ukudedela ukukhathazeka okuncane kokuphila lapho useSavasana, ubuye uthuthukise amakhono okuphendula ngengqondo ngesikhathi sesimo esinzima.

I-Savasana ikugcina ukhona futhi ujabule ngokwengeziwe

Uvame kangakanani ukucabanga ngokunye ngaphandle kwalokhu okwenzayo manje? Ucwaningo lwango-2010 oluqoqe izimpendulo zohlelo lokusebenza lwe-iPhone kubantu abadala abangu-2,250 emhlabeni wonke luveze ukuthi cishe uhhafu wemicabango yethu awuhlangene ngalutho nokwenzekayo nganoma yisiphi isikhathi.

Lapho sekuhlaziywa okunye, imininingwane ibuye ikhombise ukuthi abantu bathambekele ekujabuleni kancane lapho imicabango yabo ingahambisani nezenzo zabo.

I-Savasana nokuzindla kungasisiza ukuthi sigxile koku lapha futhi manje, okungasenza sizizwe sijabule ngokwengeziwe kuyo yonke impilo yethu, kuchaza u-Astor.

Ngokuzayo ozakwabo ofunda nabo baqala ukugoqa amacansi abo futhi baphume estudiyo ngaphambi nje kweSavasana - noma ulinga ukushesha ubuyele emsebenzini ngemuva kokugijima - phinda phansi ukuzindla kwakho.

Nakhu ukuphumula ngenkuthalo ngemuva kokuzivocavoca ukuvuna imivuzo yengqondo nengokwenyama yeSavasana.

Ungayithatha kanjani iSavasana

1. Beka eceleni imizuzu engu-3-10 ngemuva kokuzivocavoca. Iya endaweni ethulile ongayibeka phansi noma uhlale.
2. Lala ufulathele phansi izinyawo zihlukaniswe ububanzi benyonga, izingalo zakho zikhululekile eceleni komzimba wakho, nezandla zakho zibheke phezulu.
3. Vala amehlo akho uphumule ukuphefumula kwakho. Vumela noma yikuphi ukungezwani kwemisipha okungenzeka kwakhiwe ngesikhathi sokuzivocavoca kwakho. Zama ukusula ingqondo yakho. Uma imicabango ifika, yamukele bese uyidedela.
4. Ungazithola usuqala ukulala, kepha zama ukuhlala uphapheme futhi wazi isikhathi samanje. Izinzuzo zangempela zeSavasana - noma yikuphi ukuzindla - zenzeka lapho usondela kuyo ngokucabanga nangezinhloso.
5. Lapho usukulungele ukuqeda iSavasana yakho, buyisela amandla emzimbeni ngokunyakazisa iminwe nezinzwane zakho. Gingqela ngakwesokunene sakho, bese ungena kancane endaweni ehlelekile yokuhlala.

UJoni Sweet ungumbhali ozimele osebenza kakhulu kwezokuvakasha, ezempilo, nokuba sempilweni. Umsebenzi wakhe ushicilelwe yiNational Geographic, Forbes, iChristian Science Monitor, iLonely Planet, Prevention, HealthyWay, Thrillist, nokunye. Qhubeka naye Instagram futhi umhlole iphothifoliyo.