Kufanele Ishise Kangakanani Ngempela Ekilasini Le-Yoga Elishisayo?

-Delile

• Buyekeza kwe-

Umjuluko uconsa emhlane wakho. Ungazi ukuthi lokhu kungenzeka, ubheka phansi bese ubona ubuhlalu bomjuluko emathangeni akho. Uzizwa unesiyezi kancane, kodwa udlule, uthatha i-swig enkulu yamanzi ngaphambi kokungena esihlahleni. Kuzwakala njengesigaba esivamile se-yoga esishisayo, yebo? Abesifazane yonke indawo bafunga umkhuba ofudumele, lapho amagumbi ashiselwa phakathi kuka-80 no-105 degrees. Futhi nakuba uke uzwe intombi isho ukuthi iyithanda kangakanani iVinyasa ethosiwe ngoba izwa sengathi "ijuluka konke okubi" estudiyo eya kuyo, umbuzo osalayo: Ingabe iphephile ngempela? Ingabe ikhona into efana neyoga leyo futhi kushisa?

"Kunezifundo ezimbalwa ezihlolisisa izinzuzo zomkhuba oshisayo we-yoga," kusho uMaren Nyer, Ph.D., umqondisi wezifundo zeyoga eDepression Clinical and Research Programme eMassachusetts General Hospital. "Ukushisa kukodwa, kungaba namandla okuphulukisa, ikakhulukazi ekucindezelekeni okukhulu."

Ocwaningweni olukhona, ongoti bathole okuhle nokubi. Ucwaningo olulodwa olushicilelwe ku- Ijenali Yomhlaba Wonke Yokwelashwa KweYoga ibike ukuthi abantu abenza i-yoga eshisayo izikhathi ezimbili kuya kwezintathu ngeviki bathole izinzuzo ezifana nokuqina okukhulu, ukuqina, ukuguquguquka okuthuthukile, kanye nokuthuthuka kwesimo. Kodwa ngaphezu kwengxenye yabahlanganyeli baba nekhanda elilula, ukuphelelwa amanzi emzimbeni, isicanucanu, noma isiyezi phakathi nekilasi.

Olunye ucwaningo oluthunyelwe yi-American Council on Exercise luhlolisise abantu abangama-20 abaneminyaka engama-28 kuya kwengama-67. Kutholakale ukuthi inani elikhulu lababambe iqhaza lifinyelele izinga lokushisa eliphakeme elingaphezulu kwamazinga angama-103 ngesikhathi sekilasi le-Bikram yoga. Ngokuqinisekile lokho kuyinto okufanele icatshangelwe, njengoba izifo eziningi zokushisa ezihlobene nomsebenzi ezifana nokushaywa kokushisa okunamandla (EHS) zingenzeka uma izinga lokushisa eliyinhloko liku-104 degrees. (I-FYI, nansi indlela yokuzivikela ekushayweni ukushisa nokukhathala kokushisa lapho uzivocavoca ngaphandle, futhi.) Uma ulwa nokushisa futhi uzizwa sengathi kushesha kakhulu lapho ungena egumbini, kepha wena ngempela ufuna ukukukhipha, yenza umkhuba wakho nge-mindset ehlukile. Kunokuba uphushe ukugeleza ngakunye, hamba kancane ngokwanele ukuze ukwazi ukulawula umoya wakho.

"Kukonke, ukushisa kwenza umzimba uthambeke ngokwengeziwe nengqondo ibe khona ngokwengeziwe," kusho uBethany Lyons, umsunguli weLyons Den Power Yoga eNew York City. "Kuyandisa futhi ukujikeleza kwegazi futhi kusiphoqa ukuthi sikhululeke ngokuhlala nabantu abangakhululekile. Kimina, kwenza kube lula kimi ukubhekana nakho konke ngaphandle kwe-mat."

Yabelana ngombono wokubuka waseLyons? Ngokuqinisekile awuwedwa. Uma usukulungele ukubamba umata wakho nebhodlela lamanzi ukuze ubhekane nenja ebheke phansi, qiniseka ukuthi uthatha lawa macebiso omkhuba ophephile we-yoga oshisayo ucabangele:

1. Hydrate, hydrate, hydrate! "Ukufakelwa ngamanzi kuyisihluthulelo ekuqinisekiseni ukuthi ikilasi alinisihibe ohlelweni lwakho, okungaholela ekutheni ube nesiyezi futhi ube nesicanucanu," kusho uDkt Nyer. "Ufuna ukwenza isiqiniseko sokuthi uhlelo lwakho luyakwazi ukujuluka, okuyindlela umzimba olawula ngayo ukushisa." (Nakhu ukuthi kufanele uphuze kangakanani ngaphambi kwesigaba sokuzivocavoca esinamandla njenge-yoga eshisayo noma ukuhamba ngebhayisikili endlini.)

2. Finyelela ama-electrolyte. "Uma ujuluka njengoba senza ku-yoga yamandla ashisayo, ulahlekelwa ama-electrolyte," kusho uLyons. "Udinga i-sodium ne-potassium ukuze unciphise imisipha efanele, ngakho-ke ukuzithathela impuphu ye-electrolyte ukuxuba nebhodlela lakho lamanzi kuzokunika umfutho owengeziwe."

3. Qaphela kakhulu ehlobo. Izitudiyo eziningi ze-yoga ezishisayo zibeka amakamelo azo kuma-degree angama-105. Kodwa amazinga okushisa asehlobo kanye nomswakama kungenza leyo nombolo ikhuphuke kancane. Uma isitudiyo sakho sizizwa sishisa kakhulu, yisho okuthile kubasebenzi. Uma beyazi le nkinga, bangagijimisa abalandeli ngezikhathi ezithile noma baqhekeze iwindi ukuqinisekisa ukuphepha kwawo wonke umuntu.

4. NJALO, lalela umzimba wakho. "Uma kungezwakali, ungaqhubeki," kuxwayisa uLyons. "Ukhona ukuze uthuthukise umzimba wakho nengqondo yakho, ungawulimazi."

Buyekeza kwe-