I-Shape Studio: Ukugeleza kweYoga Komqondo Ojabulayo, Ozolile

-Delile

• Ukugeleza kweYoga Komqondo Ojabulayo, Opholile
• Buyekeza kwe-

I-Yoga inomphumela okhethekile kumakhemikhali obuchopho bakho ngaphezu kokuvivinya umzimba okujwayelekile. "IYoga ingaphezu komzimba," kusho uChris C. Streeter, MD, onguprofesa wezifo zengqondo kanye ne-neurology eBoston University School of Medicine. kude. "

Eqinisweni, ocwaningweni olwenziwe nguDkt. Streeter, abantu abaphilile abenza i-yoga bakhombise ukuthuthuka okungcono kwemizwa nokukhathazeka kunalabo abahamba ngamandla alinganayo. "I-neurotransmitter GABA inyuswa ngemuva kwesigaba se-yoga - kubantu abaphilile nalabo abanokucindezeleka," esho. Lokho kubalulekile ngoba uma i-GABA iphansi, kanjalo nemizwa.

Ukhiye wokugcina amazinga akho we-GABA kungenzeka wenze i-yoga kabili ngeviki: Ocwaningweni olwalandela lwabantu abanokudangala, uDkt. Streeter wathola ukuthi i-GABA yahlala yanda ngisho nezinsuku ezine ngemuva kwekilasi kodwa hhayi ngosuku lwesishiyagalombili. (Nakhu okuningi ngezinzuzo zezempilo yengqondo nge-yoga.)

Noma ngabe ukulungele ukunweba noma ukujuluka - noma ukukhuphula imizwa - ukuze uthole okuhle ngesikhathi sakho sikamathe, "hamba uye ekuphefumuleni kwakho," kusho umfundisi we-vinyasa nokuqondanisa pro Keisha Courtney, umsunguli we I-Yogi Eqhutshwa e-Oakland, eCalifornia. "Bala ukuphefumula okubili noma okuthathu endaweni ngayinye, bese ubamba ukuma isikhashana kuze kube yilapho uzwa imisipha yakho ivuka."

Emakilasini kaCourtney, akukho "okugeleza ngokunyakaza ngoba nje." Ukhethe ukuhamba kulokhu kuhamba okuncane ukuze acindezele zonke izinkinobho zokuzizwa kahle, kufaka phakathi ukuguquka okuncane. "Isayensi isitshela ukuthi ukwehla ubheke phansi kunika amandla ingqondo nomzimba," kusho uCourtney, okhombisa ukuhluka okunobuhlobo bokuqala ukuhlangabezana nezinga lanoma ngubani. (Noma, uma ufuna ukwazi ukuphatha i-handstand, nansi inkomba yakho yokufunda emasontweni ambalwa nje.)

Futhi, lindela ukuvulwa kwesifuba, ukuma kokukhishwa kwentamo, nokusonteka. “Konke lokhu kubalulekile ngoba abantu abaningi bahlezi emakhaya njengamanje, lezi zindawo zomzimba ziqinile futhi zingasebenzisa uthando olwengeziwe,” usho kanje. Ungazizwa sengathi udinga i-om ukuze ungene endaweni. “Ukumane uthinte umata ngezinyawo zakho kungase kukubeke endaweni efanele yekhanda.”

Ukugeleza kweYoga Komqondo Ojabulayo, Opholile

Ukuphefumula Okujulile Ku-Cat-Cow Ehlezi: Hlala unqamule imilenze kusofa, uphakamise ingubo noma uvimbe ngaphansi kwezinqe uma ufisa. Phansi ngamathambo wokuhlala bese udweba umqhele wekhanda usiya ophahleni.Adonse umoya kathathu. Donsela ngaphakathi ukudonsela inhliziyo phambili ukwakha umgogodla wekati wokuhlala, bese uphefumula ukuze udonse inhliziyo ngemuva kwegumbi lomgogodla wenkomo ohlezi phansi. Phinda kabili ngaphezulu.

I-Twist ehlezi: Kusuka enkomeni yekati ehleli phansi, buyela emgogodleni ongathathi hlangothi, bese uhogela ukuphakamisa izandla phezulu ukuze uthinte ngomkhuleko. Khipha umoya bese uzungezisa isifuba kwesokudla, ukwehlisa izandla ukuze isandla sobunxele sibe sedolweni lesokudla bese isandla sokudla siphansi ngemuva kwenyonga. Donsela emuva ukuze ubuyele enkabeni, uphakamise izandla ngaphezulu, bese ukhipha umoya ukuze uphinde ohlangothini lwesobunxele. Donsela phezulu ukuze uphakamise izandla ngaphezulu bese ubuyela emgogodleni ongathathi hlangothi.

Ukuzamazama Kwetafula Phezulu Ekubekeni Komntwana: Yiya endaweni yetafula yetafula ezandleni nasemadolweni, amahlombe ngqo phezu kwezihlakala nezinqulu phezu kwamadolo. Hamba izandla uye phambili cishe ngamasentimitha. Hofuza ukuze uye phambili, yehlisa izinqe uye phansi, bese uphakamisa izinyawo ukusuka phansi ukuze wenze i-backbend kancane. Khipha umoya ukuze wehlise izinyawo, hambisa izinkalo emuva ngezithende, bese ufaka isifuba esimeni sengane. Phinda kabili ngaphezulu.

Ukubuza kwengane nge-Side Stretch:Kusukela ekumeni kwengane, hamba izandla uye ohlangothini lwesokunxele komata ukuze uzwe ukwelulelwa kwesokudla somzimba. Bamba umoya owodwa noma emibili, bese uphinda ngakolunye uhlangothi.

Ukugingqa Inja Eya Phansi:Kusuka ekumeni kwengane, izinzwane ezinamaphiko, ukuphakamisa amadolo, nokususa okhalweni phezulu nokubuyela emuva kumumo obheke phansi "V" wenja ebheke phansi. Phakamisa izinyawo welule amathole. Hofuzela umoya ukuze uphakamise izithende phansi bese uye phambili uye endaweni ephakeme yepulangwe. Exhale ukuze uhambise izinqulu phezulu uphinde uzibuyisele enja eya phansi. (Ukuze ulungise, phonsa amadolo phansi ngesikhathi sepulangwe.)

Dlulisa i-Fold: Kusuka enjeni ebheke phansi, thatha izinyathelo zengane uye phambili ngezinyawo ukufinyelela ngaphambili kuketi. Yima kancane lapha ekugoqeni phambili ukuze uphefumule kabili. Songa kancane i-vertebra eyodwa ngesikhathi ukuze ume. Donsela phezulu ukuze uphakamise izingalo ngaphezulu, bese ukhipha, uphonsa izingalo phansi, ugoqe umcengezi phezu kwamathanga, ugcine amadolo egobile. Phinda uphefumule kathathu, bese ubuyela ekuphumuleni phambili.

IVinyasa: Ukusuka phambili phinda, donsela phezulu ukuze uphakamise uhhafu phezulu, welula umgogodla uqonde phambili, bese uphefumula ukuze ugoqele phambili ngaphezu kwemilenze. Buyela emuva ungene enja ebheke phansi, bese uhogela ukuze ushintshele phambili ekumiseni kwepulangwe. Khipha umoya ukuze wehlise kancane umzimba phansi, ugcine izintende zihlangene nezindololwane zingene ngaphakathi. Hofuza ukuze uphakamise isifuba phansi, bese ukhipha umoya ukuze wehlise isifuba kumata. Hofuzela ukuze uphakamise izinqulu futhi uphushele phezulu uze ufike phezulu kwetafula, bese ukhipha umoya ukuze uphakamise amadolo futhi uhambise izinqulu phezulu futhi uzibuyisele enja ebheke phansi.

Ukudonswa kwenja okuphansi: Kusuka enjeni ebheke phansi, hamba izandla ubuyele emuva cishe ngamasentimitha ayisithupha. Phusha isandla sobunxele phansi bese uphakamisa isandla sokudla, ufinyelele ngaphandle kwe-engeli yesokunxele, uzungezisa amahlombe kodwa ugcine izinqulu ziyisikwele. (Ukuze ushintshe, bamba ngaphandle kwethole noma ithanga.) Thatha ukuphefumula okukodwa noma okubili okujulile, bese ushintsha izinhlangothi bese uyaphinda.

Isimo Sesikhonyane Esibophekile:Ukusuka enja eya phansi, hambisa phambili uye endaweni yepulangwe bese wehlisa umzimba kancane uye phansi. Finyelela izandla ngemuva okhalweni ukufaka izandla ngezandla eziqondile. (Ukuze ulungise, bamba ibhande noma ithawula ngezandla zombili.) Hofuzela ukuze uphakamise isifuba phansi, bese ukhipha umoya ukuze wehlise kancane kancane isiphongo kumata. Phinda kathathu; endaweni yokugcina, phakamisa izinyawo phansi, futhi.

IQhawe I kuQhawe Elithobekile: Kusuka entethe, cindezela phezulu ube yipulangwe bese ushintshela okhalweni phezulu ubuyele enjeni ebheke phansi. Phakamisela unyawo lwangakwesokudla ophahleni, bese ulushanela ukuze ungene phakathi kwezandla. Beka isithende esingakwesokunxele phansi, wenze isiqiniseko sokuthi kukhona isikhala esivundlile phakathi kokudla kwesokudla nakwesokunxele (njengokungathi kukumizila wesitimela). Phakamisa izingalo nesifuba phezulu ube yiqhawe I, izingalo ngaphezulu nesifuba nezinqulu zibheke phambili phambili kwedolo langaphambili. Bamba ukuphefumula okubili. Ukugcina imilenze isesimweni esifanayo, faka izandla ngemuva kwe-hack (noma sebenzisa ibhande noma ithawula uma kudingeka), donsela ukuvula isifuba, bese ukhipha umoya ukuze usonge isifuba phambili ngokuhambisana nethanga langaphambili bese ungena empini ethobekile, ufinyelela ama-knuckles emuva igumbi. Faka umoya ukuze uphakamise ubuyele kuqhawe I, bese ukhipha umoya ukuze ubuyele kuqhawe eliphansi. Phinda kanye futhi. Beka izandla phansi nhlangothi zombili zonyawo lwangakwesokudla, buyisela unyawo lwangakwesokudla emuva eplank pose, shintshela izinkalo emuva enjeni ebheke phansi, bese uphinda ohlangothini lwesobunxele.

Ukwehliswa Kwamahlombe: Ukusuka kuqhawe I, beka izandla phansi ngapha nangapha konyawo lwangakwesokudla, nyathela unyawo lwesokudla ubuyele epulangwe pose, bese wehlisa umzimba phansi. Nweba ingalo yesokunxele uyibeke eceleni endaweni yepali (indololwane ihambisana nehlombe nengalo yengaphambili ihambisana nomzimba womzimba; ukuze ulungise, gcina ingalo yelulele eceleni ngokugcwele), cindezela intende yesandla sokudla uye phansi eduze kwehlombe langakwesokudla, futhi gobisa idolo elingakwesokudla ukuze ufinyelele unyawo lwesokudla unqamula umzimba wonke ukuya phansi ohlangothini lwesobunxele lomzimba. Bamba ukuphefumula okubili kuya kokuthathu. Buyela esikhungweni bese uphinda ngakolunye uhlangothi.

Enye i-Nostril Breath: Woza uhlale endaweni enemilenze ephambene, uhleli ngengubo noma uvimbe uma ufisa. Usebenzisa isandla sokudla, beka isithupha sokunene ekhaleni lesokudla, umaphakathi nomunwe wokukhomba ebunzini, nomunwe wendandatho engubeni yesokunxele. Vala ikhala langakwesokudla ngesithupha, bese uhogela ngekhala lesobunxele. Vala ikhala langakwesobunxele, bese udedela ikhala elifanele, bese ukhipha ngekhala elifanele. Vala ikhala langakwesokudla bese udonsa umoya ukuze uphinde. Qhubeka ngemijikelezo emithathu ephelele noma amasekhondi angama-30.

Ukuhlala okuhleliwe: Beka isandla sokunxele ethangeni lesobunxele bese uphonsa indlebe yesokudla ngasehlombe langakwesokudla. Beka isandla sokudla ohlangothini lwesobunxele lwekhanda ukuze welule kancane intamo ohlangothini lwesobunxele. Bamba ukuphefumula okubili kuya kokuthathu, bese uphinda ngakolunye uhlangothi. Hofuzela ukuze ubuyele maphakathi futhi ufinyelele izingalo phezulu, bese wehlisa izandla emthandazweni phakathi nendawo yenhliziyo.

Imilenze Up the Wall: Hambisa odongeni bese ulala ubheke phezulu nezinqulu amasentimitha ambalwa ukusuka odongeni futhi yomibili imilenze yelulelwe odongeni. Yelula izingalo ezinhlangothini. Bamba ukuphefumula okuningi njengoba ufisa.

I-Shape Magazine, ukukhishwa kukaNovemba 2020

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