Okuqukethwe
Ukusula ingqondo yakho lapho uphatheke kabi
Ukulala okuhle kuyalungiswa! Funda ukudambisa ingcindezi engakugcina uphapheme ebusuku.
>>> Isivivinyo 1
Gcwalisa amahlombe akho ukuze "uchoboze izinkathazo zakho futhi uziqede"
Yima imilenze yakho ihlukene ngobubanzi be-hip, amadolo agobe kancane, ikhanda nomhlane uqondile, amahlombe akhululekile, izingalo emaceleni akho, izandla zivulekile. Vala amehlo bese udonsa umoya ngamakhala akho ngokuvala izibhakela zakhe, “ukuchoboza” ukucasuka kwakhe (A). Vimba ukuphefumula et phakamisa amahlombe akho izikhathi eziningana, ecabanga ukukhulula lokhu kucindezeleka. Blow ngokuvula izibhakela zakho futhi ucabange ngesikhathi esifanayo uphonsa zonke izinkinga phansi (B). Ukwenza izikhathi ezi-3, ngibuya emsebenzini "Ukwenza ukukhiya kokucindezela phakathi kwehhovisi nendlu," kusho uCatherine Aliotta, ngesikhathi sokulala.
>>> Isivivinyo 2
Ziphathe ukuveza ukuphumula
Elele embhedeni, amehlo evaliwe, donsa umoya kakhulu, block okwesikhashana ukuphefumula futhi isivumelwano yonke imisipha yomzimba wakhe. Blow futhi Ukukhululwa.
Ukubuyela emuva ukuze ulale ngokushesha phakathi nobusuku
Baby ukuvuse phakathi kwamabili, futhi awukwazi ukuphinde ulale? Ukuzivocavoca kweSophrology okusebenzayo.
Ukuzivocavoca 3
>>> Yehlisa izinga lokushaya kwenhliziyo yakho ukuze uthole ukuthula
Esimeni sokuqala: yima ngemilenze ehambisana nobubanzi be-pelvis, amadolo agobe kancane. Ikhanda nomhlane ziqondile, amahlombe akhululekile, izingalo ziwela emaceleni, izandla zivulekile (A). Amehlo avaliwe, phakamisa izingalo zakho zivundlile ukuhogela ngamakhala akho, futhi block ukuphefumula. Letha ngobumnene izandla zivuleleke ngasesifubeni, ziwafinyeze kube sengathi ziletha ukuzola kuyena (B). Bese phephetha kancane kakhulu ngomlomo, ededela izingalo, futhi acabange esakaza ukuthula emzimbeni wakhe. "Kubalulekile ukuphefumula kahle kakhulu, ngoba lokhu kunciphisa ukushaya kwenhliziyo, ukuze uthole ukukhululeka okwengeziwe", kugcizelela uCatherine Aliotta. Kufanele kwenziwe izikhathi ezi-3, uma kungenzeka lapho ubuya emsebenzini nangaphambi kokulala.
Ukuzivocavoca 4
>>> Khulula ukungezwani
Elele embhedeni, amehlo evaliwe, sigxile ebusweni. Khululeka isiphongo, Ukukhululwa amashiya, khulula iimihlathi, ulimi luzinze emlonyeni. Azizwe exega umphimbo, amahlombe akhululeke, akhulule izingalo, axege izandla, azizwe ehlezi ngokuqinile kumatilasi, khulula isisu, glutes, khulula imilenze ngokwenza 2-3 ukujikeleza ngamaqakala. Yeka ukuzwa umzimba wakho ekuphumuleni futhi ukungezwani kuyaphuma. Ukuzizwa esindayo, ekhululekile. Kuzokwenziwa kanye.
>>> Ukufunda futhi: Ikamelo ekahle ukulala kahle
Lala kahle uma ufuna ukululama phakathi nosuku
Baby ukuvuse izolo ebusuku, futhi awukwazanga ukuphinde ulale? Ukuzivocavoca kwethu ukuze silulame kahle phakathi nosuku.
Ukuzivocavoca 5
>>> Zihlukanise ukuze “uzivalele ibhamuza lokuzola”
Esimeni sokuqala: ukuma, imilenze ihambisana nobubanzi be-pelvis, amadolo agobile kancane. Ikhanda nangemuva ziqondile, amahlombe akhululekile, izingalo ziwela emaceleni, izandla zivulekile. Amehlo avalekile, izindlebe ezivala izithupha, vala amehlo akho ngeminwe yakho yokukhomba,amise amakhala ngeminwe ephakathi, kube sengathi uzihlukanisa nezwe. Adonse umoya ngomlomo, avale ukuphefumula. Gxila phambili futhi wakhe ingcindezi emakhaleni akho. Adedele izingalo eduze komzimba ngokuphephetha emakhaleni, ucabange usakaza ukuzola eduze kwakho. Alulame. Ukwenza izikhathi ezi-3, ngaphambi kokulala.
Ukuzivocavoca 6
>>> Nciphisa ibhamuza lakho
Esimeni sokuqala nasekuphefumuleni kwamahhala, zungeza i-pelvis ukuvumela izingalo nekhanda ukulandela ukunyakaza ngokuguquguquka. Imagine ngesikhathi esifanayo chaza ibhamuza lokuzola elikuzungezile. Bese, buyela endaweni yokuqala ngokufutha ngomlomo. Ukwenza izikhathi ezi-3 ngaphambi kokulala.
Umbhali: Celine Roussel