Izinzuzo eziyi-8 zokuzijulukela nge-Hot Yoga

-Delile

• Yini i-yoga eshisayo?
• Ziyini izinzuzo ze-yoga eshisayo?
• 1. Kuthuthukisa ukuguquguquka
• 2. Ishisa amakhalori amaningi
• 3. Kwakha ukuqina kwamathambo
• 4. Kunciphisa ukucindezeleka
• 5. Kudambisa ukudangala
• 6. Inikeza umfutho wenhliziyo
• 7. Kwehlisa amazinga kashukela egazini
• 8. Ukondla isikhumba
• Amathiphu okuphepha
• Ungaqala kanjani
• Okubalulekile

I-yoga eshisayo isiphenduke isenzo esithandwayo eminyakeni yamuva. Inikeza izinzuzo eziningi ezifanayo njenge-yoga yendabuko, njengokunciphisa ukucindezeleka, amandla athuthukisiwe, nokuguquguquka.

Kepha, lapho sekuvulwe ukushisa, i-yoga eshisayo inamandla okunikeza inhliziyo yakho, amaphaphu, kanye nemisipha ukuzivocavoca okukhulu nakakhulu.

Ngabe unentshisekelo yokufunda kabanzi ngezindlela ongazuza ngazo kwi-yoga eshisayo? Lo mbhalo uzobhekisisa ukuthi lokhu kusebenza okuncoma izithukuthuku kungakwenzelani wena nokuthi ungaqala kanjani.

Yini i-yoga eshisayo?

Ungase uzwe amagama athi "i-yoga eshisayo" ne "i-Bikram yoga" esetshenziswa ngokushintshana, kepha akuyona into efanayo.

I-Bikram yoga, eyenziwe i-yogi ebizwa nge-Bikram Choudhury, yenziwa egumbini elifudumele laya ku-105 ° F (41 ° C) elinomswakama ongamaphesenti angama-40. Iqukethe ama-poses angama-26 kanye nokuzivocavoca okuphefumulayo okwenziwa ngokulandelana kuwo wonke amakilasi. Izikhathi ze-Bikram yoga zihlala imizuzu engama-90.

I-yoga eshisayo, ngakolunye uhlangothi, empeleni isho nje ukuthi igumbi lifudunyelelwa ngaphezu kokushisa okujwayelekile kwegumbi. Ukushisa kungasethwa kunoma yikuphi okufunwa ngumfundisi we-yoga, noma kunjalo ngokuvamile kuphakathi kuka-80 no-100 ° F (27 no-38 ° C).

Izikhathi ze-yoga ezishisayo zingafaka noma yiziphi izinhlobonhlobo zezimo, futhi nesikhathi sekilasi ngalinye sizohluka kusuka kusitudiyo kuye kwesitudiyo.Futhi ngokungafani neBikram yoga, okuthulile, umkhuba obucayi, i-yoga eshisayo imvamisa ifaka umculo nokuxhumana okwengeziwe phakathi kwabantu ekilasini.

IBikram yoga ilahlekelwe ngabalandeli eminyakeni edlule ngenxa yezinsolo zokushaya ezibhekiswe kumsunguli wayo. Ezinye izitudiyo zingasebenzisa igama elithi “hot yoga” kune- “Bikram yoga” ukuchaza amakilasi azo ashubile. Ngakho-ke, kuwumqondo omuhle ukufunda izincazelo zesigaba ngokucophelela ngaphambi kokubhalisa.

Ziyini izinzuzo ze-yoga eshisayo?

Akunandaba nokushisa kwegumbi, zombili i-yoga eshisayo neBikram yoga zihlose ukunikezela ukuphumula kwengqondo nokuthuthukisa ukuqina komzimba.

Indawo eshubile ingenza umkhuba we-yoga ube yinselele kakhulu, kepha ezinye izinzuzo zingakufanele, ikakhulukazi uma ubheka ukuthuthuka kwenye yezindawo ezichazwe ngezansi.

Uma yenziwe kahle futhi iphephile, i-yoga eshisayo inganikeza izinzuzo ezilandelayo:

1. Kuthuthukisa ukuguquguquka

Kungenzeka usuvele uyazi ukuthi ukuzelula ngemuva kokufudumeza imisipha yakho kuphephe kakhulu kunokwelula imisipha ebandayo.

Ngakho-ke, kuyalandela ukuthi indawo efana nesitudiyo esishisayo se-yoga ingenza ukubukeka kwe-yoga kube lula futhi kuphumelele. Ukushisa kukuvumela ukuthi welule kancane futhi uzuze uhla olukhulu lokunyakaza.

I-Bikram yoga ithole ukuthi ngemuva kwamasonto ayisishiyagalombili, ababambiqhaza be-yoga babe nokuguquguquka okukhulu emhlane wabo ophansi, emahlombe, nasezintanjeni kuneqembu elilawulayo.

2. Ishisa amakhalori amaningi

Umuntu ongamakhilogremu ayi-160 angashisa cishe ama-calories ayi-183 ngehora nge-yoga yendabuko. Ukuvula ukushisa kungakusiza ukuthi ushise ama-calories amaningi.

Ngokusho kwabaphenyi baseColorado State University, ukushiswa kwamakhalori kungafinyelela kuma-460 kwabesilisa kanye nama-330 kwabesifazane ngesikhathi semizuzu engu-90 yeBikram yoga.

I-yoga eshisayo, noma ingenamandla kangako njengeseshini ye-Bikram, izoshisa ama-calories amaningi kunokuzivocavoca kwendabuko kwe-yoga.

3. Kwakha ukuqina kwamathambo

Ukusekela isisindo sakho ngesikhathi se-yoga pose kungasiza ekwakheni ukuminyana kwethambo. Lokhu kubaluleke kakhulu kubantu abadala asebekhulile nakwabesifazane abangaphambi kokuya esikhathini, njengoba ukuqina kwamathambo kuyehla njengoba ukhula.

Ucwaningo lwango-2014 lwabesifazane ababambe iqhaza kwi-Bikram yoga esikhathini esiyiminyaka emihlanu lwathola ukuthi abesifazane be-premenopausal babenyuse ukuqina kwamathambo entanyeni, ezinqeni nasemhlane.

Lokhu kuholela ekubeni ababhali besifundo bakholelwe ukuthi iBikram yoga ingaba yindlela ephumelelayo yokunciphisa ubungozi bokukhumuzeka kwamathambo kwabesifazane.

4. Kunciphisa ukucindezeleka

Abantu abaningi baphendukela kwi-yoga njengendlela yemvelo yokubhekana nokucindezeleka.

Abantu abadala abacindezelekile, abangasebenzi ngokomzimba bathola ukuthi uhlelo lwamasonto ayi-16 lwe-yoga eshisayo lwehlise kakhulu amazinga okucindezeleka kwabahlanganyeli.

Ngasikhathi sinye, ithuthukise izinga labo lempilo elihlobene nempilo, kanye nokusebenza kwabo kahle - inkolelo yokuthi uyakwazi ukulawula indlela oziphatha ngayo nemvelo yakho emphakathini.

5. Kudambisa ukudangala

I-Yoga yaziwa njengenqubo yokusiza ukuthi uphumule futhi uthuthukise imizwa yakho. Ngokusho kwe-American Psychology Association, futhi kungaba ukwelashwa okuwusizo ekunciphiseni izimpawu zokucindezeleka.

Ngokwengeziwe, izifundo ezingama-23 ezahlukahlukene ezazigxile kwi-yoga njengokwelashwa kwengcindezi zaphetha ngokuthi i-yoga iyindlela ephumelelayo yokunciphisa izimpawu zokudangala.

6. Inikeza umfutho wenhliziyo

Ukushaya i-yoga ehlukile ekushiseni okuphezulu kunganikeza inhliziyo yakho, amaphaphu, nemisipha ukuzivocavoca okuyinselele ukwedlula ukwenza okufana nakho ekushiseni okuphansi.

Ngokuya ngocwaningo lwango-2014, iseshini eyodwa nje ye-yoga eshisayo yanele ukwenza inhliziyo yakho ishaye ngesilinganiso esifanayo nokuhamba ngamandla (amamayela ayi-3.5 ngehora).

I-yoga eshisayo ibuye ivuselele ukuphefumula kwakho nokugayeka komzimba.

7. Kwehlisa amazinga kashukela egazini

Ngenkathi noma yiluphi uhlobo lokuzivocavoca lungasiza ukushisa amandla futhi lwehlise amazinga ajikelezayo kashukela (ushukela) egazini lakho, i-yoga eshisayo ingaba yithuluzi eliwusizo kakhulu kubantu abasengozini enkulu yohlobo lwesifo sikashukela sohlobo 2.

Kutholakale ukuthi uhlelo lwe-Bikram yoga lwesikhashana luthuthukise ukubekezelelana kwe-glucose kubantu abadala asebekhulile abanokukhuluphala, kepha alunamphumela omncane kubantu abadala abasebancane.

8. Ukondla isikhumba

Ukujuluka, nokuningi uma, kungenye yezinjongo ezinkulu ze-yoga eshisayo.

Enye yezinzuzo zokujuluka endaweni efudumele ukuthi ingathuthukisa ukujikeleza, ilethe umoya-mpilo negazi elicebe ngomsoco kumaseli esikhumba. Lokhu, nakho, kungasiza ukondla isikhumba sakho ngaphakathi.

Amathiphu okuphepha

Uma unempilo enhle, i-yoga eshisayo ngokuvamile iphephile. Kepha, njengezinhlobo eziningi zokuzivocavoca, kunezindlela ezithile zokuphepha okufanele uzigcine engqondweni.

• Ukuphela kwamanzi emzimbeni ukukhathazeka okukhulu nge-yoga eshisayo. Ukuphuza amanzi ngaphambi, ngesikhathi nangemva kwesigaba se-yoga esishisayo kubalulekile. Isiphuzo semidlalo esinekhalori eliphansi singasiza futhi ekubuyiseleni ama-electrolyte alahlekile ngesikhathi sokuzivocavoca kwakho kwe-yoga okushisayo.
• Ezinye izimo zempilo esezivele zikhona kungakwenza uthambekele ngokwengeziwe ekuphumeni egumbini elishisayo. Lokhu kufaka phakathi isifo senhliziyo, isifo sikashukela, ukungahleleki kahle kwemithambo yegazi, i-anorexia nervosa, nomlando wokuquleka.
• Uma unomfutho wegazi ophansi noma ushukela wegazi ophansi, ungahle uthambekele ekubeni nesiyezi noma ubunwele obuncane nge-yoga eshisayo. Buza nodokotela wakho ukuze uqiniseke ukuthi i-yoga eshisayo iphephile kuwe.
• Abesifazane abakhulelwe kufanele abonane nodokotela wabo ngaphambi kokuzama i-yoga eshisayo.
• Uma uke waba nezinkinga zokungabekezelelani kokushisa esikhathini esedlule, ungahle uthande ukunamathela nge-yoga eyenziwe ezingeni lokushisa elijwayelekile.
• Yima khona manjalo uma uzizwa unesiyezi, unekhanda elincane, noma unesicanucanu. Shiya igumbi bese uphumula endaweni epholile.

Ungaqala kanjani

Uma ungazange wenze i-yoga phambilini, ungahle uthande ukuzama ikilasi le-yoga elijwayelekile kuqala ukuze ubone ukuthi umqeqeshi nesitudiyo zikulungele kahle yini. Ngenkathi ulapho, buza ngamakilasi e-yoga ashisayo nokuthi ngabe kukhona amakilasi ahlinzeka abaqalayo.

Ungahle uthande ukuzama ama-studio ahlukene we-yoga ngaphambi kokuzibophezela kwelinye. Buza ukuthi ngabe isitudiyo se-yoga sinikeza amakilasi esivivinyo samahhala noma esisehlisiwe ukuze ubone ukuthi ngabe akulungele yini wena.

Uma usukulungele ukuzama i-yoga eshisayo, cabanga ngalawa macebiso ukuze uqale:

• Gqoka izindwangu ezingasindi, eziphefumulekayo lokho kungakususa izithukuthuku zakho.
• Letha ithawula ozolibeka ngaphezu koqweqwe lwakho lwe-yoga, engathola ukushelela kancane uma uqala ukujuluka. Ungaletha futhi ithawula elengeziwe lobuso nezandla zakho.
• Cabanga amagilavu ​​akhethekile namasokisi lokho kunganikeza ukubambelela okungcono kwisitudiyo esishisayo seyoga.
• Letha ibhodlela elikhulu lamanzi igcwele amanzi abandayo ongaphuza kuso sonke isikhathi sakho se-yoga esishisayo.

Okubalulekile

I-yoga eshisayo kungenzeka ingabi eyabo bonke abantu. Kepha uma uthokozela i-yoga ejwayelekile, futhi ufuna ukuyinyusa, kungahle kube yilokho okufunayo.

I-yoga eshisayo inikeza izinzuzo ezahlukahlukene ezingqondweni nasemzimbeni wakho. Kungakusiza ukuthi ushise ama-calories, wakhe ukuqina kwamathambo, kukhulise ukuqina komzimba wakho, futhi kuthuthukise ukuguquguquka kwakho. Kungasiza futhi ekunciphiseni ukudangala nokunciphisa ukucindezeleka.

Uma unezimo ezithile zezempilo, kufaka phakathi izinkinga zenhliziyo noma zemithambo, isifo sikashukela, i-anorexia nervosa, umlando wokuquleka, noma ukungabekezelelani kokushisa, thintana nodokotela wakho kuqala ngaphambi kokwenza isikhathi esishisayo seyoga.