I-Yoga ibe yenye yezona ndlela zidumileyo nezisebenzayo zokudibanisa ukuphumla kunye nokunciphisa umzimba, ukuziqhelanisa nayo yonke iminyaka kunye namanqanaba amava. Nokuba ujonge ukunciphisa uxinzelelo lwemihla ngemihla okanye injongo yakho kukuqinisa kunye nokukrola umzimba wakho, i-yoga ibonelela ngeendlela ezipheleleyo ezidibanisa intshukumo, ukuphefumla kunye nokwazisa. Kweli nqaku, sibonisa uhlalutyo olunzulu malunga nendlela yokuphumeza a ulungelelwano lwe-yoga yesiqhelo ukukunceda ukuba uphumle kwaye wenze ithoni ngokulinganayo, kunye neengcebiso ezisebenzayo kunye neengcebiso zobuqu ukuze wenze isicwangciso sakho kwaye uphucule impilo yakho yonke.
Akuyomfuneko ukuba imeko yangaphambili yomzimba uqalise ukonwabela izibonelelo zeyogaUkuba bhetyebhetye, ukukhalipha kunye nokomelela ziphuhliswa kancinci kancinci, ngelixa i ukuqonda komzimba kunye nokuzola kwengqondo kunokufunyanwa kwiiseshoni zokuqala. Namhlanje sikubonisa nzulu epheleleyo yeyoga yesiqhelo elungiselelwe iinjongo ezahlukeneyo, amacebiso angcono okudibanisa ukuziqhelanisa nomsebenzi wakho wemihla ngemihla, kwaye zeziphi iindlela zokuphefumla eziya kukunceda ufumane okuninzi kwiiklasi zakho, nokuba uzilolonge wedwa ekhaya okanye estudio.
I-Yoga: ngaphezu kokwenza umthambo
El yoga Ingaphezulu kakhulu kothotho lweendlela zokuma; luqeqesho lwakudala oludibanisayo intshukumo yengqondo, ubuchule bokuphefumla kunye nokucamngca ukukhuthaza impilo entle ngokwasemzimbeni nasengqondweni. Ukuziqhelanisa rhoqo kukuvumela ukuba ujongane nemiceli mngeni yemihla ngemihla ngamandla amakhulu, ukuzola, kunye nokulinganisela. Izifundo ezahlukeneyo zenzululwazi baye baqinisekisa ukuba i-yoga yehlisa amanqanaba e-cortisol, ihomoni yoxinzelelo, ukukhuthaza isimo sengqondo esizolileyo kunye nokukwazi ukuphendula kwiimeko zokuxhalaba okanye uxinzelelo. Ukuze ufunde ngakumbi malunga nendlela yokuphucula iiseshini zakho, ungajonga icandelo lethu Iingcebiso zokuziqhelanisa neyoga ngaphandle kokwenzakala.
Enye yeenzuzo ezinkulu zeyoga ukuziqhelanisa neemekoKungakhathaliseki ubudala okanye imeko yokuqala yomzimba, i-yoga inokwenziwa ngokwezifiso kumntu ngamnye kunye nenqanaba lobomi. Unokukhetha phakathi kweendlela ezithambileyo okanye iiklasi ezibukhali ngokuxhomekeke kwiimfuno zakho: ukusuka izenzo zokuphumla ukuzola ingqondo kunye nokuphucula ukulala, ukuya kuthi ga izindululo ezinamandla ukukhupha imisipha kunye nokwandisa amandla.
Kutheni ukhetha i-yoga ukuphumla kunye nethoni?
Ukuziqhelanisa neyoga rhoqo kunika izibonelelo ezininzi, kubandakanya:
- Ukunciphisa uxinzelelo kunye nokuxhalabaI-Yoga inceda ukukhulula ingqondo nomzimba, ukunciphisa kakhulu uxinzelelo lweemvakalelo.
- Ukuphucula ukuguquguquka kunye nokuhamba: Izimo eziqhubekayo (i-asanas) zikhuthaza u-elasticity, ukuthintela ukungahambi kakuhle okubangelwa yindlela yokuphila yokuhlala okanye ukunyakaza okuphindaphindiweyo.
- Ukuqina kwemisiphaI-Yoga yomeleza imisipha kuwo wonke umzimba, iphucula ukuma kunye nokunyamezela komzimba ngaphandle kwempembelelo egqithisileyo kumalungu.
- Ibhalansi edibeneyo: Ukudibanisa ukunyakaza, ukuphefumla kunye nokucamngca kukhuthaza ukulawulwa kwenkqubo ye-nervous kunye nolawulo olungcono lweemvakalelo.
Ukongeza, i-yoga ngumsebenzi ofikelelekayo onokuthi uqhutywe naphi na, nanini na, ngaphandle kwesidingo sezixhobo ezikhethekileyo. Oku kuyenza ibe lukhetho olufanelekileyo kubo bobabini abafuna umthambo kunye nabo bafuna indlela yokuphila esebenzayo. bandakanya ikhefu lokuphumla kwindlela yemihla ngemihla.
Gqibezela iindlela zokuziqhelanisa: indlela yokucwangcisa inkqubo yakho yemihla ngemihla
Nokuba awuzange uzilolonge ngaphambili okanye ujonge ukuziqhelanisa noqeqesho lwakho lwangoku, kubalulekile ukuba chonga iimfuno kunye neenjongo zakho Ngaphambi kokuba uqale. Umntu ngamnye kunye nenqanaba ngalinye lobomi lifuna indlela eyahlukileyo. Umzekelo, kukho amaxesha apho ufuna i-yoga eguqukayo ukuze usebenze umzimba, kwaye abanye xa kungcono ukhethe i-yoga yokubuyisela kunye nokucamngca.
Inyathelo lokuqala ngu mamela umzimba wakho kwaye ujonge apho uqala khona. Ukunyaniseka kuwe ngundoqo wokuphepha ukulimala kunye nokuqhubela phambili. Khumbula ukuba zonke ii-yoga postures zinokuhlengahlengiswa kwinqanaba lakho, kwaye isitshixo kukuziqhelanisa rhoqo, ngembeko nangengqondo.
I-Yoga yokuphumla okunzulu: izikhundla eziphambili
I-Yoga ine-asanas ezininzi ezikhethekileyo zokuphumeza iimeko zokuzola kunye nokukhuthaza ukuphumla kwemisipha kunye nengqondo. Phakathi kwezona zicetyiswayo zezi:
Balasana (Isikhundla somntwana)
Balasana Ilungele ukuphumla phakathi kokuma okunyanzelisayo kunye nokuthomalalisa ingqondo nangaliphi na ixesha. Inceda ukukhulula uxinzelelo oluqokelelweyo kumqolo, isinqe, kunye nentamo, ukukhuthaza ukuziva ukuphumla okunzulu.
- Yenziwa njani? Guqa ngeenzwane zakho ezinkulu kunye kwaye uguqe ngamadolo. Nxiba i-torso yakho phambili, ubeke ibunzi lakho kwi-mat. Unokolula iingalo zakho phambili okanye uzigcine emacaleni akho. Bamba indawo ye-30 imizuzwana ukuya kwi-1 iminithi, uphefumle ngokunzulu.
Supta Baddha Konasana
Le asana, ikwabizwa ngokuba ukuma komenzi wezihlanguIkhuthaza ukukhululeka kwezinqe kunye nomqolo ophantsi, kunye nokuphucula ukujikeleza kwegazi. Ilungele ukuphelisa iseshoni egxile ekuphumleni.
- Lala ngomqolo wakho, beka iinyawo zeenyawo zakho kunye, kwaye amadolo akho awele emacaleni. Hlaziya iingalo zakho, uziphumze emacaleni akho okanye kwisisu sakho. Gcina amehlo akho evaliwe kwaye uphefumle ngokunzulu i-1 ukuya kwi-3 imizuzu.
I-Marjaryasana-Bitilasana (inkomo yekati)
Umjikelo ikati-inkomo Iluncedo kakhulu ekuhlanganiseni nasekuphumzeni umqolo. Ukutshintshana phakathi kokugoba umqolo wakho (ukuma kwenkomo) njengoko uphefumlela umoya kwaye uwujikeleze (ukuma kwekati) njengoko uphefumla, umzuzu omnye okanye emi-1. Olu landelelwano lukhulula uxinzelelo kwaye lukhuthaze ukujikeleza okulungileyo kumqolo osezantsi.
Savasana (Indawo yesidumbu)
Njengokuchukumisa okokugqibela kuyo nayiphi na indlela yokuphumla, savasana Inceda ukudibanisa izibonelelo zokuziqhelanisa kunye nokufezekisa ukuphumla ngokupheleleyo komzimba nengqondo. Ukulala ngomqolo wakho, kunye nemilenze yakho kunye neengalo ezikhululekile kwaye amehlo akho avaliwe, hlala kule posture kwi-5 ukuya kwimizuzu ye-10, uphefumula ngokwemvelo.
I-Yoga ye-toning: iiklasi ezithile kunye neenkqubo
I-Yoga ayisiyonto nje yokuphumla, ikwayiyo isixhobo esinamandla sokuthetha kunye nokomeleza umzimba. Kukho izimbo ezifana ivinyasa kunye nezindululo ezifana ne FIT +Yoga ezidibanisa ukunyakaza okuguquguqukayo, amandla kunye nokulungelelaniswa, ukufezekisa umzimba okhawulezayo, oguquguqukayo kunye namandla.
Ukuba injongo yakho kukufumana ithoni ye-muscle, unokulandela iinkqubo ezijoliswe ngokuthe ngqo ekusebenzeni amaqela ahlukeneyo emisipha. Umzekelo:
- Iiklasi ezigxile kwi iingalo, imilenze o umbilini, ukulungisa ubunzulu ngokwenqanaba lakho.
- Iindlela ze Umzimba opheleleyo ezidibanisa amandla okuma kunye nokwelula, okufanelekileyo njengokuhambelana neminye imidlalo okanye uqeqesho.
- Iiklasi ezikhethekileyo, ezibukhali kwabo bafuna umngeni owongezelelekileyo, njengenkqubo ye-FIT + Yoga okanye i-cardio kunye nothotho lwamandla.
Ukongezelela, kukho iinkqubo ezidityanisiweyo ezidibanisa umsebenzi womzimba kunye nemfundo yezondlo, ezikunceda ukuseka imikhwa enempilo kunye nokugcina ubunzima obunempilo ngokuzinzileyo. Ezinye iinkqubo ziquka ikhalenda yeeveki ezine ezineevidiyo zemihla ngemihla, iincwadi ezifundisa ukutya okunempilo, kunye neejenali zokulandelela inkqubela yakho.
Indlela yokukhetha eyona nkqubo ilungileyo kuwe
Ayikho iresiphi enobungakanani obufanayo. Kubalulekile ukuba ucace kakhulu malunga into oyifunayo ngokuUkuba uziva ngathi umzimba wakho unqwenela ukuphumla, khetha iiklasi ze-yoga zokubuyisela, iiklasi ze-hatha yoga ezithambileyo, okanye iiseshini ezithile zokuphucula ukulala. Ukuba ujonge ukusebenza kunye namandla, khetha iiklasi zevinyasa okanye zeyoga. Izibonelelo zokukhwela izitebhisi kunye neendlela zokuphucula ukunyamezela kunye ne-toning oko kukunceda ufumane amandla kunye nokunyamezela.
Kwelinye icala, soloko umamele imiqondiso yomzimba wakho kwaye ungazinyanzeli ngaphaya kwemida yakho. ukuphulaphula ngenyameko kunye nokulungelelanisa izimilo kubalulekile ukukhusela ukulimala kunye nokufezekisa ukuguquka okunempilo ekusebenzeni kwakho.
Ubugcisa bokuphefumla: iindlela ezisisiseko zokuphumla kunye ne-toning
Kwiyoga, i ukuphefumla Sisixhobo esixhasa yonke inkqubo, ekuvumela ukuba uqhagamshele umzimba nengqondo kwaye uphucule iziphumo zokuphumla kunye ne-toning. Ukuze ufunde ngakumbi malunga nendlela yokuphucula ubuchule bakho bokuphefumla, ungajongana nezibonelelo isibini seyoga sibeka.
- Ukuphefumla kwe-diaphragmatic: Ukutsala umoya kwisisu, ukubonelela ngokukhawuleza ukuzola kunye nokulinganisela. Ilungele ukuqala okanye ukuphelisa naluphi na uqheliso.
- Okunye ukuphefumla (Nadi Shodhana): Ibandakanya ukuphefumla okutshintshisayo phakathi kweempumlo ezimbini, inceda ukulungelelanisa zombini i-cerebral hemispheres kunye nokunciphisa uxinzelelo.
- Ukuphefumla 4-7-8: Isebenza kakhulu ekulaleni ngcono, obu buchule bubandakanya ukuphefumla imizuzwana emi-4, ukubamba umphefumlo wakho imizuzwana esi-7, kunye nokuphefumla imizuzwana esi-8, ukwehlisa ukubetha kwentliziyo yakho kunye nokukhuthaza ukuphumla okunzulu.
Ukunikela imizuzu embalwa ngemini kwezi ndlela zokuphefumla kuqinisa isiphumo sokuphumla kunye nethoni yendlela yakho yeyoga, kukunceda ulawule ngcono iimvakalelo kunye nokudinwa komzimba.
Iingcebiso ezisebenzayo zokudibanisa i-yoga kubomi bakho bemihla ngemihla
Ukwenza uninzi lwe izibonelelo zeyogaLuluvo olulungileyo ukulidibanisa kwindlela yakho yemihla ngemihla ngendlela ebhetyebhetye. Nanga amanye amacebiso:
- Zinikezele ngemizuzu eyi-10 ukuya kwe-15 kusasa ukwenza kusebenze umzimba nengqondo ngaphambi kokuba uqale imisebenzi yakho yemihla ngemihla.
- Yenza iseshoni emfutshane ekhaya okanye eofisini emva kosuku olunoxinzelelo lokukhulula uxinzelelo oluqokelelweyo.
- Qeda usuku lwakho ngokuma okuthambileyo kunye neendlela zokuphefumla nzulu ukuphucula umgangatho wokulala.
Khumbula ukuba akuyomfuneko ukuziqhelanisa iiyure ukuqaphela utshintsho: isitshixo kwi ukunyanzelwa kunye nokuziqhelanisa neemfuno zobuqu. Indibaniselwano ye intshukumo, ukuphefumla kunye nokunqumama ukuze uzihlole yenza i-yoga ibe luqeqesho olufanelekileyo kuye nabani na ofuna ukukhathalela umzimba nengqondo yakhe ngendlela ebanzi.
I-Yoga kunye nokuphumla ebusuku: isitshixo sokulala ngcono
Hlanganisa Iindlela ze-yoga ngaphambi kokulala unokwenza umahluko omkhulu kumgangatho wokuphumla kwakho. Izikhundla ezifana ne-Balasana kunye ne-Savasana, ezidityaniswe nokuphefumla okuzolileyo, zinceda ukunciphisa umsebenzi we-nervous system kunye nokulungiselela umzimba ukuba ulale ngokuphumla. Iindlela zokuphefumla ezifana ne-4-7-8 zisebenza ngokukodwa kwabo bafumana ukuphuthelwa ngamaxesha athile okanye ubunzima bokulala.
I-Yoga njengendlela yokuphila enempilo
I-Yoga ingaphaya kokuziqhelanisa ne-mat: yintanda-bulumko yobomi esikhuthaza ukuba siyiqaphele imizimba yethu, kwaye sikhathalele ukutya kwethu, ukuma, kunye nemeko yengqondo. Iinkqubo ezipheleleyo ze-yoga zihlala zibandakanya kungekuphela nje iindlela zokuziqhelanisa nomzimba kodwa kunye neengcebiso zesondlo kunye neengcebiso zokuhlala ukhuthazekile kwaye ulandelela inkqubela yakho.
Umdibaniso we Ukuzazi, ukuzilolonga ngokuqaphela kunye nokutya okulungileyo Itshintsha ngokuthe ngcembe umzimba kunye nengqondo. Abantu abalugcinayo uqheliselo oluthe rhoqo badla ngokuba neemvakalelo ezingakumbi zokukhaphukhaphu, ukomelela, nokomelela.
Ngokunikezela ixesha yonke imihla kwi-yoga, uhlengahlengiso lwendlela yakho kwiimfuno zakho kunye nendlela yokuphila, unokwenza utshintsho oluhle kwimpilo yakho yomzimba nengqondo kwiiveki nje ezimbalwa. Ukuziqhelanisa rhoqo kunceda ukonyusa imvakalelo yakho yokuphila kakuhle, kuququzelela ulawulo lweemvakalelo, kwaye kuphucula kakhulu umgangatho wokuphumla kwakho ebusuku.
