Sebenzisa i-Yoga Ukudambisa Izimpawu Zokucindezeleka

-Delile

• Isebenza kanjani i-yoga therapy
• Izitayela ze-yoga
• I-Yoga poses
• Yiziphi izinzuzo nezingozi zokwelashwa kwe-yoga?
• I-Yoga iyiyo
  
• I-Yoga ingaba
  
• Ukudla okudlela endlini

Ingabe i-yoga ikuthinta kanjani ukucindezeleka?

Izifundo eziningi zisebenzisa izivivinyo ezilawulwa ngokungahleliwe ukubheka ubudlelwano phakathi kwe-yoga nokudangala. Izilingo ezilawulwa ngokungahleliwe yizindlela ezinhle kakhulu zokuqinisekisa imiphumela yokufunda. Ngokwe-Harvard Mental Health Letter, ucwaningo lwakamuva lukhombisa ukuthi i-yoga inga:

• ukunciphisa umthelela wokucindezeleka
• siza ngokukhathazeka nokudangala
• kube yindlela yokuzipholisa efana nokuzindla, ukuphumula, nokuzivocavoca umzimba
• thuthukisa amandla

I-Yoga ukuvivinya umzimba okubandakanya ukuma komzimba okuhlukile, izindlela zokuphefumula nokuzindla. Ukwelashwa kungasiza ekucindezelekeni nasezimpawu zakho, njengobunzima bokugxila noma ukulahleka kwamandla.

Abantu abaningi basebenzisa ukwelashwa kwe-yoga ukuphatha:

• izinkinga ezingokwengqondo nezingokomzwelo, njengokucindezelwa, ukukhathazeka, noma ukucindezeleka
• izimo nokuphazamiseka, njengokuqhubeka kobuhlungu obuphansi emuva
• ubuhlungu obungapheli noma besikhathi eside
• impilo nenhlalakahle jikelele

Ungathola amakilasi e-yoga ezikhungweni zokuvivinya umzimba, ezibhedlela nasezikhungweni zomphakathi zasendaweni. Amakilasi angaba mnene noma abe yinselele, kuya ngesitayela.

Isebenza kanjani i-yoga therapy

UDkt. Mason Turner weKaiser Permanente Medical Group uthi ukwelashwa kweyoga “kungaba namandla kakhulu ekwelapheni ukucindezeleka.” Noma i-yoga kungeyona amandla akho, ukuhlanganiswa kokuzindla nokunyakaza komzimba kuhlinzeka ngezinto ezimbili ezibalulekile zokuqeda ukucindezeleka. Ukuzindla kusiza ukuletha umuntu esikhathini samanje futhi kumvumele asule izingqondo zakhe. Ukunyakaza okulawulwayo, okugxile nakho kusiza ukuqinisa ukuxhumana kwengqondo nomzimba.

Ukuzivocavoca okuphefumulayo kuyasebenza ekwehliseni izimpawu zokudangala, ngokusho kocwaningo oluthile. Ungathola i-yoga iwusizo njengoba ukuvivinya umzimba kugxile ekuphefumuleni okujulile, okulawulwayo.

Izitayela ze-yoga

Ungahle ujwayelane nezimo ezithile ze-yoga, njengokuma phambili ukugoba, kepha izitayela ezahlukahlukene ze-yoga ziyehluka ngejubane nasendleleni. Ungahlola ukuthi isiphi isitayela se-yoga esisebenza kahle estudiyo sendawo noma esikhungweni somphakathi. Izitudiyo eziningi zizohlinzeka ngezaphulelo noma ukukhushulwa kwamakhasimende okokuqala ngqa.

Ezinye izitudiyo zinganikela ngezitayela ezahlukahlukene, ezinjengeVinyasa egumbini elifudumele, noma i-yoga yasemoyeni. I-yoga esemoyeni isekelwa i-yoga emoyeni. Wenza ukuma ku-hammock yendwangu. Umfundisi wakho uzokwazi ukukukhombisa ukuthi uwushintsha kanjani umzimba wakho ukuze ubhekane nezimo ezingaba nzima kakhulu kwabaqalayo.

I-Yoga poses

Amanye ama-yoga asanas, noma ukunyakaza komzimba kwe-yoga, kungasiza ekwehliseni izimpawu ezithile. Isibonelo, ungahle uthande ukuzama ihlengethwa, ibhuloho, noma imbuzi enwetshiwe yezinhlungu zangemuva.

Ukuma kwesidumbu, lapho uphumule khona ngokuphelele emhlane, kungasiza ezindabeni zokulala. Ukuntuleka kokulala kuye kwaxhunyaniswa nokucindezeleka. Ukuze uthole imiyalo ohambeni, landa i-pole vaulter yangaphambili yase-Australia ka-Amanda Bisk ethi "Sleep Better Stretch Guide." It has a video and photo okokufundisa.

Kancane kancane ukubhekana nezinkinga eziyinselele njengokuma kwamahlombe okusekelwayo noma i-headstand esekelwayo kungakhuphula ukugxila kwakho. Kungaba futhi yindlela enhle yokukala ukuthuthuka. Uma ukujabulela ukuzivocavoca wedwa nasekhaya, zama iYoga With Adriene’s all-levels video instructional, “Yoga For Depression.”

Yiziphi izinzuzo nezingozi zokwelashwa kwe-yoga?

I-Yoga igcwalisa izindlela zokwelapha zendabuko, njengemithi nokwelashwa kwengqondo. Kepha akuhloselwe ukuba kube ukwelashwa kuphela.

I-Yoga iyiyo

• ngokuvamile kuphephile lapho kuqhutshwa kahle
• inenzuzo kubantu abafuna ukuthuthukisa ukuhlushwa
• itholakala ngezitayela eziningi zawo wonke amazinga

I-Yoga ingaba

• inselelo yabaqalayo nakubantu abanokuguquguquka okulinganiselwe
• ungakhululeki, kuya ngesimo
• kuyabiza, kuya ngesitudiyo

Ukudla okudlela endlini

Ucwaningo lukhombisa ukuthi ukwelashwa kwe-yoga kungasiza ekucindezelekeni, ekukhathazekeni nasekucindezelekeni. I-Yoga ukuzivocavoca okunamandla okubandakanya ukuzindla nokulawulwa, ukunyakaza komzimba. Ukugxila ekuphefumuleni okujulile nokwelula umzimba wakho kuyasebenza ekwehliseni izimpawu zokudangala, njengezinkinga zokulala, ubuhlungu, nokulahlekelwa amandla.

Akunandaba ukuthi ukhetha yiphi isitayela se-yoga, ungaguquguqula ukubukeka ukuze kulingane nezinga lakho.

Izitudiyo eziningi, izibhedlela nezikhungo zomphakathi zasendaweni zinikela ngamakilasi e-yoga. Kepha i-yoga ingabiza, ikakhulukazi uma ufuna ukuzijwayeza nsuku zonke. Ngokujabulisayo, amavidiyo amaningi okufundisa ayatholakala ku-inthanethi, njenge-YouTube, nangezinhlelo zokusebenza.