IHatha noma iVinyasa Yoga: Yikuphi Okukufanele?

-Delile

• Yini iHatha yoga?
• Ziyini izinzuzo zeHatha yoga?
• Izinzuzo
• Yini i-Vinyasa yoga?
• Ziyini izinzuzo zeVinyasa yoga?
• Izinzuzo
• Yimuphi umehluko omkhulu phakathi kwalezi zitayela ezimbili?
• Yikuphi okulungele wena?
• Okubalulekile

Ezinhlotsheni eziningi ze-yoga ezenziwa emhlabeni wonke, ukuhluka okubili - iHatha neVinyasa yoga - kuphakathi kwezithandwa kakhulu. Ngenkathi babelana ngokufana okufanayo, uHatha noVinyasa ngamunye banokugxila okuhlukile nokuhamba kancane.

Yikuphi okulungele wena kuya ngesipiliyoni sakho se-yoga, ileveli yokuqina, nezinhloso zakho zokufunda nokwenza lolu hlobo lomsebenzi womzimba.

Kule ndatshana, sizobheka ngazo zombili izinhlobo ze-yoga, futhi sikusize unqume ukuthi iyiphi engakulungela kangcono.

Yini iHatha yoga?

IHatha yoga ingathathwa njengegama lesambulela ukuchaza izinhlobo eziningi ze-yoga ezifundiswa eNtshonalanga namuhla.

Ngalolu hlobo lwe-yoga, uhambisa umzimba wakho kancane nangamabomu kuzimo ezahlukahlukene ezibekela amandla akho nokuguquguquka, ngenkathi ngasikhathi sinye ugxile ekuphumuleni nasekucabangeni.

IHatha yoga igcizelela ngokukhethekile ukuphefumula nokuma komzimba okulawulwayo. Ukwakha amandla ayisisekelo, okuyisihluthulelo sokuma okuhle, kungenye into ebalulekile yalolu hlobo lwe-yoga.

I-Hatha inamakhulu ama-poses, kufaka phakathi awaziwayo njenge-Downward-Facing Dog ne-Standing Forward Bend. Amanani avame ukuqhutshwa ukuphefumula okuningana ngaphambi kokuthuthela kokulandelayo.

Ziyini izinzuzo zeHatha yoga?

Ucwaningo lukhombisile ukuthi iHatha yoga inezinzuzo ezahlukahlukene, kufaka phakathi lezo ezichazwe lapha:

Izinzuzo

• Ukwehliswa kwengcindezi. I-Journal ye-Nursing Research ithole ukuthi ukubamba iqhaza kwiseshini eyodwa ye-Hatha yoga yemizuzu engama-90 kuhlotshaniswa nokwehliswa kwengcindezi. Ucwaningo olufanayo lunqume ukuthi ukwenza i-Hatha yoga njalo kunganciphisa ukucindezeleka okubonakalayo kakhulu.
• Izimpawu zokucindezeleka ezinciphile. Ngokuya nge-a, izikhathi ezi-12 kuphela zomkhuba ojwayelekile we-Hatha yoga zinganciphisa kakhulu amazinga okukhathazeka nokudangala.
• Ukuguquguquka kwemisipha nokuhlangana. Izifundo eziningi, kufaka phakathi iJenali yePhysical Therapy Science, ziphakamisa ukuthi ukubamba iqhaza kwiHatha yoga kuthuthukisa ukuguquguquka emgogodleni nasezintanjeni. Abaphenyi bancoma ne-Hatha yoga kubantu abadala asebekhulile abadinga usizo ekuthuthukiseni ububanzi bokunyakaza emajoyintini abo.
• Amandla amakhulu. Ngokuya nge-a, izinsuku ezingama-21 kuphela zokuqeqeshwa kwe-Hatha yoga kungaholela ekuthuthukisweni kwamandla omzimba womzimba nokulinganisela.

Yini i-Vinyasa yoga?

IVinyasa yindlela ye-yoga lapho usuka kwesinye isithombe uqonde kokulandelayo. Kukhona ukugelezela kuseshini ye-Vinyasa yoga, noma ngabe ukuma okuthile nokuhamba kokugeleza kuyahlukahluka kuye ngomfundisi oyedwa kuya kokulandelayo.

Ungase futhi uzwe igama elithi Ashtanga yoga lisetshenziswe ngokungafaniyo neVinyasa. Ngenkathi zifana nokusondela, umehluko omkhulu ukuthi izikhathi ze-Ashtanga zilandela iphethini efanayo yokubukeka njalo.

UVinyasa, ngakolunye uhlangothi, uvame ukusuka kwesinye isimo aye kwesinye ngokuthanda kothisha. Lolu shintsho luxhumanisa nokuphefumula kwakho. Kwenziwe ngokukhethekile njengoba ukhipha noma uhogela, futhi kukunikeza umuzwa wokuthi umoya wakho uhambisa umzimba wakho.

Iseshini yeVinyasa esheshayo ingaba yinselele ngokomzimba.

Ziyini izinzuzo zeVinyasa yoga?

IVinyasa yoga ithuthukisa amazinga wamandla ngenkathi ikhuthaza ukuphumula futhi yehlise amazinga oxinzelelo. Ibuye inikeze ezinye izinzuzo eziningana, kufaka phakathi:

Izinzuzo

• Ukukhuthazela nokuqeqeshwa kwamandla. Ngoba ukuma okuyinselele kwenziwa ngokulandelana okusheshayo, i-Vinyasa yoga isiza ukwakha amandla emisipha ngenkathi ithuthukisa ukuqina kwakho.
• Ukuzinza nokulinganisela. Ngenkathi ibhalansi ethuthukisiwe iyinzuzo yeyoga ngokujwayelekile, ephephabhukwini i-PLoS One lithole ukuthi kubantu abanombono ophansi, inkambo ye-yoga yase-Ashtanga ithuthukise kakhulu umuzwa wabo wokulinganisela futhi yehlisa nengozi yabo yokuwa.
• Ukuzivocavoca kweCardio. Ngokuya ngocwaningo lwango-2013 kwiJournal of Yoga & Physical Therapy, ukunyakaza okusheshayo kanye nenselelo yomzimba weVinyasa yoga kuyenza ibe lula kakhulu ukujima komzimba nenhliziyo.
• Ukucindezeleka okuphansi, ukukhathazeka okuncane. Kwabesifazane abasebenzisa ukwelashwa kokuziphatha kwengqondo (CBT) ukuyeka ukubhema, abacwaningi bathole ukuthi ukwenza ukuqeqeshwa kweVinyasa yoga kusize ekunciphiseni amazinga okuxineka nokukhathazeka. Kuphinde kwasiza ababambiqhaza ukuthi bayeke ukubhema.

Yimuphi umehluko omkhulu phakathi kwalezi zitayela ezimbili?

IHatha neVinyasa yoga zifaka izinto eziningi ezifanayo. Umehluko omkhulu ukuhamba kwamakilasi.

• IVinyasa ihamba ngejubane elisheshayo futhi idinga ukulawula okukhulu ukuphefumula kune-Hatha yoga.
• Ngoba yenziwa ngokunensa futhi ukubanjwa kubanjwa isikhathi eside, i-Hatha yoga ivumela ukunwebeka okwengeziwe.

Enye indlela yokufingqa umehluko ngukucabanga iVinyasa yoga njengokuzivocavoca umzimba kanye neHatha yoga njengokuzivocavoca umzimba okunwebekayo nokuzivumelanisa nezimo.

Yikuphi okulungele wena?

Njenganoma yiluphi uhlobo lokuzivocavoca, uhlobo lwe-yoga olulungele wena lincike ezicini ezithile.

IHatha yoga ingahle ilunge kangcono uma:

• zintsha kwi-yoga
• ube nezinga eliphansi lokuqina
• ufuna ukugxila emandleni noma ekumeni kwakho okuyisisekelo
• Ufuna ukukhulisa ukunciphisa ukucindezeleka
• khetha ukuhamba kancane, ukukhululeka ngokwengeziwe

IVinyasa yoga ingahle ifane kangcono uma:

• ujwayelene nezimo ze-yoga nokuthi ungazenza kanjani
• ube nezinga elihle lokuqina
• ufuna ukuthola ukuqeqeshwa kwe-cardio namandla ngesikhathi sakho se-yoga
• uthanda ukuzizwa uphonswa inselelo ngesikhathi sakho se-yoga

Okubalulekile

IHatha neVinyasa yoga babelana ngokufana okufanayo. Ngezindlela zabo, ngamunye ugcizelela ukuphefumula okulawulwayo, okuqondayo ukukusiza uphumule futhi uthuthukise ukuqina kwakho. Umehluko omkhulu phakathi kwabo ijubane lapho ushintsha khona ukusuka kwesinye isimo ukuya kwesinye.

Lapho uthatha isinqumo sokuthi iyiphi indlela ye-yoga ekufanele kakhulu, khumbula ukuthi ungahlala uzama isitayela esisodwa bese ushintshela kwesinye uma uthola ukuthi asifanele kahle imigomo yakho yokuqina noma inhlalakahle.