I-Yoga Enolwazi Ngokuhlukumezeka Ingasiza Abasindile Ukuphulukisa

-Delile

• Iyini i-Yoga Yokwaziswa Ngokuhlukumezeka?
• Uzijwayeza Kanjani I-yoga Yokwaziswa Ngokuhlukumezeka?
• Izinzuzo Ezingaba Khona Ze-Yoga Enolwazi Ngokuhlukumezeka
• Ungalithola Kanjani Ikilasi Le-Yoga Elifundiswe Ukuhlukumezeka noma Umfundisi
• Buyekeza kwe-

Kungakhathaliseki ukuthi kwenzekeni (noma nini), ukuhlukumezeka kungaba nemiphumela ehlala njalo ephazamisa impilo yakho yansuku zonke. Futhi nakuba ukuphulukiswa kungasiza ekudambiseni izimpawu ezibeleselayo (imvamisa umphumela wokuphazamiseka kwengcindezi yangemva kokuhlukumezeka) ikhambi alilingani konke. Abanye abasindile abahlukumezekile bangathola impumelelo ngokwelashwa kokuziphatha, kanti abanye bangathola ukuhlangabezana nezimo ezithile - uhlobo olukhethekile lokwelashwa okuhlukumezayo okugxile emzimbeni - kusiza kakhulu, ngokusho kuka-Elizabeth Cohen, Ph.D., isazi sokusebenza kwengqondo emtholampilo eNew York City .

Enye indlela abasindile abangahlanganyela ngayo ekuzizweleni i-somatic iwukuba i-yoga enolwazi ngokuhlukumezeka. (Ezinye izibonelo zifaka ukuzindla kanye ne-tai chi.) Lo mkhuba usekelwe emcabangweni wokuthi abantu babambe ukuhlukumezeka emzimbeni yabo, kusho uCohen. Uyachaza: "Ngakho-ke lapho kwenzeka okuthile okuhlukumezayo noma okuyinselele, sinokuthambekela kokulwa noma ukundiza." Yilapho-ke lapho umzimba wakho ugcwala amahomoni ekuphenduleni usongo olubonakalayo. Lapho ingozi ingasekho, isimiso sakho sezinzwa kufanele ibuyele kancane kancane esimweni sayo esizolile.

"Ngisho nangemva kokuba usongo seluphelile, abasinde ekuhlukumezekeni bavame ukunamathela ekuphenduleni kokwesaba okusekelwe ekucindezelekeni," kusho uMelissa Renzi, MSW, LSW, usonhlalakahle onelayisensi kanye nomfundisi we-yoga oqeqeshiwe oqeqeshwe nge-Yoga ukuze aguqule i-Trauma. Lokhu kusho ukuthi ngisho nakuba usongo lungasekho, umzimba womuntu usasabela engozini.

Futhi kulapho kungena khona i-yoga ezwela ukuhlukumezeka, njengoba "isiza ukuhambisa amandla okuhlukumezeka ngokungenakulinganiswa ngokusebenzisa uhlelo lwakho lwezinzwa," kusho uCohen.

Iyini i-Yoga Yokwaziswa Ngokuhlukumezeka?

Kunezindlela ezimbili ezihlukile ze-yoga esekwe enhlekeleleni: ukuhlukumezeka-ebucayi i-yoga nokuhlukumezeka-ukwaziswa i-yoga. Futhi ngenkathi amagama ezwakala ecishe afane - futhi avame ukusetshenziswa ngokungafani - kukhona umehluko obalulekile phakathi kwabo ngokususelwa ekuqeqeshweni kothisha.

Izikhathi eziningi, i-yoga ezwela ukuhlukumezeka ibhekisela ohlelweni oluthile olwaziwa nge-Trauma Centre Trauma-Sensitive Yoga (TCTSY) olwakhiwe esikhungweni se-Trauma Centre e-Brookline, Massachusetts - esiyingxenye ye-Greater Center for Trauma and Embodiment at the Justice Resource Institute. Le nqubo “iwukungenelela komtholampilo ngenxa yokuhlukumezeka okuyinkimbinkimbi noma isifo esingelapheki, esimelana nokwelashwa kwangemva kokuhlukumezeka kwengqondo (PTSD),” ngokusho kwewebhusayithi Yesikhungo.

Kodwa-ke, akuzona zonke izigaba ze-yoga ezwela ukuhlukumezeka, ezisebenzisa indlela ye-TCTSY. Ngakho-ke, imvamisa, i-yoga ezwela ukuhlukumezeka yenzelwe umuntu oke wehlelwa ukuhlukumezeka, kungaba ngesimo sokulahlekelwa okuhlukumezayo noma ukuhlaselwa, ukuhlukunyezwa ebuntwaneni, noma ukuhlukumezeka nsuku zonke, njengaleso esenziwa ukucindezelwa okuhlelekile, kuchaza uRenzi. (Okuhlobene: Ubandlululo Luyithinta Kanjani Impilo Yakho Yengqondo)

Ngakolunye uhlangothi, i-yoga enolwazi ngokuhlukumezeka, “ithatha ngokuthi wonke umuntu uye wabhekana nezinga elithile lokuhlukumezeka noma ukucindezeleka okukhulu ekuphileni,” kusho uRenzi. “Kunesici esingaziwa lapha. Ngakho-ke, le ndlela incike kuqoqo lwezimiso ezisekela umuzwa wokuphepha, ukusekelwa, nokubandakanywa kwabo bonke labo abangena emnyango. ”

Khonamanjalo, u-Marsha Banks-Harold, uchwepheshe we-yoga oqinisekisiwe kanye nomfundisi owaqeqeshwa nge-TCTSY, uthi i-yoga enolwazi ngokuhlukumezeka ingasetshenziswa ngokushintshana ne-yoga ezwela ukuhlukumezeka noma njengegama lesambulela jikelele. Ngezansi: Ayikho incazelo eyodwa noma igama elisetshenziselwa i-yoga enolwazi lokuhlukumezeka. Ngakho-ke, ngenxa yalesi sihloko, i-yoga ezwela ukuhlukumezeka nokuhlukunyezwa izosetshenziswa ngokungafani, futhi.

Uzijwayeza Kanjani I-yoga Yokwaziswa Ngokuhlukumezeka?

I-yoga enolwazi lokuhlukumezeka isuselwa kwisitayela se-hatha se-yoga, futhi ukugcizelelwa kwamasu afanele akuhlangene nefomu nakho konke okuphathelene nokuthi ababambiqhaza bazizwa kanjani. Inhloso yale ndlela ukuhlinzeka abasindile isikhala esiphephile sokugxila emandleni e yabo umzimba ukwazisa ukuthatha izinqumo, ngaleyo ndlela kuqiniswe ukuqwashisa ngomzimba wabo kanye nokukhuthaza umqondo wokuzikhethela (into evame ukuthinteka kabi ngenxa yokuhlukumezeka), kusho uBanks-Harold, ophinde abe ngumnikazi wePIES Fitness Yoga Studio.

Nakuba amakilasi e-yoga azwela ukuhlukumezeka angase angabonakali ehluke kakhulu ekilasini lakho lansuku zonke le-boutique studio, kukhona okuhlukile ongakulindela. Ngokuvamile, amakilasi e-yoga anolwazi ngokuhlukumezeka awanawo umculo, amakhandlela, noma ezinye iziphazamiso.Inhloso ukunciphisa ukukhuthazwa nokugcina indawo ezolile ngomculo ophansi noma ongekho, kungabikho iphunga elimnandi, izibani ezipholile, nabafundisi abanezwi elithambile, kuchaza uRenzi.

Esinye isici samakilasi amaningi e-yoga anolwazi ngokuhlukumezeka ukuntuleka kokulungiswa kwezandla. Ngenkathi isigaba sakho se-yoga esishisayo simayelana nokufunda kahle ukuma kweHalf Moon, i-yoga ezwela ukuhlukumezeka - ikakhulukazi uhlelo lwe-TCTSY - imayelana nokuxhumeka kabusha nomzimba wakho ngenkathi uhamba ngezimo.

Ukuze kudalwe indawo ephephile yabafundi, ukwakheka kwekilasi le-yoga elinolwazi ngokuhlukumezeka nakho kungabikezelwa ngokwemvelo - futhi ngamabomu kanjalo, ngokusho kuka-Alli Ewing, umsizi we-TCTSY nomqeqeshi nomsunguli we-Safe Space Yoga Project. "Njengabafundisi, sizama ukuvela ngendlela efanayo; sakhe ikilasi ngendlela efanayo; ukudala lesi sitsha ukuze 'sazi,' kanti ngokuhlukumezeka kunalo mqondo omkhulu wokungazi okuzokwenzeka ngokulandelayo," kuchaza u-Ewing .

Izinzuzo Ezingaba Khona Ze-Yoga Enolwazi Ngokuhlukumezeka

Kungathuthukisa ukuxhumana kwakho kwengqondo nomzimba. I-Yoga igcizelela ukukhuthaza ukuxhumana kwengqondo nomzimba, uCohen athi kubalulekile ukuthi abasindile baphulukise. "Ingqondo ingafuna okuthile, kodwa umzimba usengakwazi ukugxila ekuqapheliseni," usho kanje. "Kubalulekile ekuphulukiseni okuphelele ukuze ubandakanye kokubili ingqondo nomzimba."

Ithulisa isimiso sezinzwa. Uma usudlule kumcimbi ocindezela kakhulu noma ohlukumezayo, kungaba nzima ohlelweni lwakho lwezinzwa (isikhungo sokulawula ukuphendula kwakho kwengcindezi) ukubuyela kwesisekelo, ngokusho kukaCohen. "I-Yoga isebenzisa uhlelo lwezinzwa lwe-parasympathetic," olutshela umzimba wakho ukuthi wehlise umoya, usho njalo.

Kugcizelela okwamanje. Uma uhlangabezane nokuhlukumezeka noma isigameko esicindezelayo, kungase kube nzima ukugcina ingqondo yakho ilapha esikhundleni sokuvala umlomo esikhathini esidlule noma ukuzama ukulawula ikusasa - kokubili okungahlanganisa ingcindezi. "Sigxila kakhulu ekuxhumaneni kwethu nomzuzu wamanje. Sikubiza ngokuthi 'ukuqwashisa okucabangelayo,' ngakho-ke ukuzula ikhono lokubona imizwa emzimbeni wakho, noma ukuqaphela ukuphefumula kwakho," kusho u-Ewing wendlela ye-yoga ezwela ukuhlukumezeka.

Kuyasiza ukubuyisa umuzwa wokulawula. "Lapho umuntu ehlangabezana nokuhlukumezeka, amandla akhe okubhekana nawo ayakhungatheka, okuvame ukumshiya ezizwa engenamandla," kusho uRenzi. "I-yoga enolwazi lokuhlukumezeka ingakwazi ukuxhasa ukuzikhuthaza njengoba abafundi bezakhela ukuzethemba namakhono okuzihola."

Ungalithola Kanjani Ikilasi Le-Yoga Elifundiswe Ukuhlukumezeka noma Umfundisi

Abafundisi abaningi be-yoga abasebenza ngokuhlukumezeka njengamanje bafundisa amakilasi azimele namaqembu ku-inthanethi. Isibonelo, i-TCTSY inesizindalwazi esibanzi sabasizi abaqinisekisiwe be-TCTSY kuwo wonke umhlaba (yebo, imbulunga) kuwebhusayithi yabo. Ezinye izinhlangano ze-yoga ezifana ne-Yoga for Medicine ne-Exhale to Inhale zibuye zenze ukutholakala kwabaqeqeshi be-yoga abahlukumezekile kube lula ngezinkomba eziku-inthanethi kanye namashejuli ekilasi.

Omunye umqondo ukufinyelela esiteshini sakho se-yoga sendawo ukubuza ukuthi ngubani, uma ekhona, ongaqeqeshwa ku-yoga enolwazi lokuhlukumezeka. Ungabuza othisha be-yoga Uma bephethe izicucu ezithize, njenge-TCTSY-F (isitifiketi esisemthethweni somsizi wohlelo lwe-TCTSY), i-TIYTT (isitifiketi Sokuqeqeshwa Kothisha Nge-Trauma-Informed Yoga esivela ku-Rise Up Foundation), noma i-TSRYTT (I-Trauma-Sensitive Restorative Yoga Ukuqeqeshwa Kothisha nako kuvela eRise Up Foundation). Ngenye indlela, ungabuza umqeqeshi ukuthi hlobo luni lokuqeqeshwa abanalo ngokukhethekile ngokuhlukumezeka futhi uqiniseke ukuthi baqeqeshiwe ohlelweni olusemthethweni ngaphambi kokusebenza nabo.

Buyekeza kwe-