Ungakhulisa Yini Ukuphakama Kwakho Ngokuzijwayeza i-Yoga?

-Delile

• Ukwanda kweYoga nokuphakama
• I-Yoga isekela ukuma okuhle
• I-Yoga ihlakulela ukuqwashisa ngokuphefumula
• I-Yoga ivimbela ukonakala kwemisipha
• Ingabe kukhona ukuma okuqondile kwe-yoga okungathuthukisa ukuma?
• Yiziphi ezinye izinzuzo ezihlinzekwa yi-yoga?
• Izinzuzo zomzimba
• Izinzuzo zempilo yengqondo
• Ingabe zikhona ezinye izindlela zokuvimbela ukulahleka kokuphakama njengoba ukhula?
• Faka amandla, ibhalansi, nokuqeqeshwa okuguqukayo
• Zijwayeze ukuma okuhle nokunyakaza kwamaphethini
• Landela ukudla okunempilo
• Ukudla okudlela endlini

I-Yoga inikeza izinzuzo ezinkulu ngokomzimba nangokwengqondo, kodwa ukwenza ngeke kwenyuse ubude bakho bamathambo.Noma kunjalo, ukwenza i-yoga kungakusiza ukuthi uthole amandla, ukwazise umzimba, futhi uthuthukise ukuma kangcono.

Futhi zonke lezi zinzuzo zingangeza kuwe umude.

Lo mbhalo uzobheka izimo ze-yoga ezisekela ukuma okuhle, izinzuzo ze-yoga, nezindlela ongavimba ngazo ukulahleka kokuphakama okuhlobene nobudala.

Ukwanda kweYoga nokuphakama

Ukwenza i-yoga ngeke kukhulise ubude bakho bamathambo, obuningi, obungenakunyuka ngemuva kweminyaka yobudala engama-20.

Izakhi zofuzo, izici zokuphila, kanye nokudla okunomsoco kunquma ubude bakho. Noma ukwazi ukuphatha kancane ukukhulisa ukuphakama kwakho ngokunciphisa ukucinana kwama-discs emgogodleni wakho, ushintsho luzoba luncane futhi lungahluka emini kuye ngemisebenzi yakho.

I-Yoga isekela ukuma okuhle

Kodwa-ke, i-yoga ingakha amandla emisipha, asekela ukuma okuhle komzimba. Ungavela futhi uzizwe umude ngemuva kokukhulisa umgogodla wakho futhi uthuthukise ukuma kwakho.

Ukugcina ukuma okuqonde ngokwengeziwe kungaphakamisa umzimba wakho ngamasentimitha ambalwa. Ungase uzizwe ikakhulukazi lokhu kunwetshwa emzimbeni wakho ophezulu, noma ngabe umzimba wakho ophansi usadlala indima.

I-Yoga ihlakulela ukuqwashisa ngokuphefumula

Ukuzijwayeza i-yoga kusiza ukuhlakulela ukuqwashisa ngokuphefumula. Njengoba ufunda ukugxila ekuphefumuleni kwakho usuku lonke, ungagcina ngokwemvelo ukuma okuhle ukuze ukwazi ukuphefumula ngamandla akho aphakeme.

Ungathola nokuthi ukuhlanganiswa kokuqwashisa ngokuphefumula kanye nokuma okungcono kukunikeza amandla amaningi.

I-Yoga ivimbela ukonakala kwemisipha

Ukwenza i-yoga kungakusiza ukuthi uhlale usebenza ngokomzimba, okusiza ukuvimbela ukonakala kwemisipha. Ukwehla kwemisipha kungenzeka ngenxa yokungasebenzi noma ukuguga.

I-Yoga ibuye isize ukuthuthukisa amandla emisipha nokuzivumelanisa nezimo okudingekayo ukugcina ubukhulu bemisipha. Uma ulahlekelwe ukuphakama ngenxa ye-scoliosis noma i-kyphosis, i-yoga nokunye ukuvivinya umzimba kungasiza ukulungisa ukungalingani emgogodleni wakho.

Kubalulekile futhi ukuthi ulandele ukudla okunempilo, uthathe izinyathelo zokwehlisa ukuvuvukala, futhi ugcine ingcindezi incane.

Ingabe kukhona ukuma okuqondile kwe-yoga okungathuthukisa ukuma?

Ukuma okuthile kwe-yoga kungakusiza ukunweba umgogodla, wakhe amandla ayisisekelo, futhi uthuthukise ukuma.

Uma wenza lezi zimo, gxila ekuvuleni imisipha yesifuba sakho nokwandisa umgogodla wakho. Yenza isikhala phakathi kwamahlombe akho nezinqe isikhathi eside ngangokunokwenzeka.

Sebenzela ukukhulula ukungezwani emzimbeni wakho. Ngasikhathi sinye, dala ukumelana emzimbeni wakho ukuze ube namandla emisipha yokuxhasa ukuguquguquka kwakho.

Nazi ezinye zezimo ezinhle kakhulu ze-yoga zokuthuthukisa ukuma nokwandisa umgogodla wakho:

• Iposi Lengane
• Ukuma Phambili Bend
• Ikati-Inkomo
• Ipulangwe Eliphezulu
• Inja Ebheke Phansi
• Ijuba elilungisiwe
• Imfezi
• Isikhonyane
• I-Low or Crescent Lunge
• Ngihleli Spinal Twist
• I-Supine Spinal Twist
• Inhlanzi Esekelwayo

Yiziphi ezinye izinzuzo ezihlinzekwa yi-yoga?

I-Yoga inikeza uhlelo oluphelele lokuphila ongalusebenzisa kuzo zonke izindawo zempilo yakho. Ithuthukisa inhlalakahle yakho engokwenyama nengqondo ngezindlela eziningana.

Izinzuzo zomzimba

Ngokuya ngezinzuzo zomzimba, i-yoga ingakusiza wakhe amandla, ukuguquguquka, nokuhamba. Ungathuthukisa ukuma okuhle, ukulinganisela, nokuxhumana.

Zonke lezi zinzuzo zikusiza ukuthi uqedele ukunyakaza kwakho kwansuku zonke nezemidlalo ngokukhululeka okukhulu ngenkathi unciphisa ubungozi bokulimala. I-Yoga futhi iyasiza ekunciphiseni ukungakhululeki okuhlangene kubantu abane-arthritis futhi ingagcina umfutho wegazi lakho, i-cholesterol, namazinga kashukela egazini. Kungaba nomthelela omuhle empilweni yenhliziyo futhi kunganciphisa ukuvuvukala.

Izinzuzo zempilo yengqondo

I-Yoga ikusiza ukuthi ufunde ukukhululeka ngokomqondo futhi ube nokulawula okwengeziwe emaphethini wakho wokucabanga. Lokhu kungakusiza ukuthi uhlakulele umbono wethemba elingaphezulu noma ube semoyeni ongcono kaningi.

I-Yoga ingasiza ekunciphiseni imizwa yengcindezi, ukukhathazeka nokudangala. Ungahlakulela ukuzethemba okwengeziwe nokwamukelwa kwakho. Lezi zinzuzo zengqondo zingakuvumela ukuthi ukhiqize ngokwengeziwe, ulale ngokwanele futhi wenze izinqumo ezinempilo.

I-Yoga futhi ingasiza ukuphatha:

• ukuncipha komzimba
• izimpawu zokunqamuka kokuya esikhathini
• izimo zempilo ezingamahlalakhona
• ukuyeka ukubhema
• ubuhlungu obungapheli

Ingabe zikhona ezinye izindlela zokuvimbela ukulahleka kokuphakama njengoba ukhula?

Kunezindlela eziningana zokuvimbela ukulahleka kokuphakama njengoba ukhula. Hlala usebenza ngokuzivocavoca umzimba, ikakhulukazi uma uhlala isikhathi eside.

Faka amandla, ibhalansi, nokuqeqeshwa okuguqukayo

Ukuvimbela ukulahleka kwamathambo kanye ne-osteoporosis, engeza amandla, ukulinganisela, nokuqeqeshwa okuguquguqukayo esimisweni sakho sokuqina.

Khuluma nodokotela uma ulahlekelwa inani eliphakeme lokuphakama njengoba ukhula. Kungokwemvelo ukuthi amadiski akho omgogodla acabalele futhi asondelane ndawonye njengoba niguga, kodwa i-osteoporosis ingadala ukuthi le nqubo yenzeke ngesivinini esisheshayo.

Zijwayeze ukuma okuhle nokunyakaza kwamaphethini

Naka ukuma kwakho namaphethini wokunyakaza usuku lonke. Qaphela ukuthi uwubeka kanjani futhi uwunyakazise kanjani umzimba wakho lapho uhlezi, wenza imisebenzi yakho yansuku zonke, nakho konke okuphakathi.

Ingabe ukuzivocavoca noma i-yoga poses esebenza ukumelana nanoma yikuphi ukuhlala okuphindaphindiwe, ukuma, noma amaphethini anyakazayo angaletha umzimba wakho ekuqondeni.

Landela ukudla okunempilo

Yidla ukudla okunomsoco okubandakanya izithelo ezintsha, imifino nobhontshisi. Ukuvimbela i-osteoporosis, dla ukudla okune-calcium efana nemifino eluhlaza, amantongomane nenhlanzi.

Gwema ukudla okune-asidi eningi njengenyama, okusanhlamvu, nemikhiqizo ethile yobisi. Hlala kude nokudla okusetshenzwe ngokweqile nokushukela.

Ukudla okudlela endlini

Iningi labantu ngeke likhule libe lide ngemuva kweminyaka engama-20, kepha ungathatha izinyathelo zokuqinisekisa ukuthi awulahlekelwa yiluphi ubude bakho, ikakhulukazi njengoba ukhula.

I-Yoga yindlela enhle kakhulu yokuthuthukisa amandla, ukuqondanisa, nokuzinza okudingekayo ukuze ume kahle.

Ngenkathi umkhuba ungeke wandise ubude bakho bamathambo, ungakusiza ukuthi ukwandise amandla onawo wokuma ubude ngangokunokwenzeka.