Okuqukethwe
Uma i-yoga ingakaze ikuvule futhi awuzwani nomsindo waleli gama, kufanele ubheke kakhulu lezi zinto eziwubukhazikhazi - ngeso elinomusa kakhulu. Mhlawumbe uhlobanisa i-yoga nekhava yethelevishini noma yomagazini, lapho amantombazane amancane namancane ashesha ukuguquguquka imizimba yawo eguquguqukayo. Ucabanga ukuthi akuyona eyakho. Ukhuluphele. Wesaba ukuthi ngeke ukwazi ukwamukela kahle futhi ubambelele ezikhundleni ezithile. Mhlawumbe waze wazama ngenxa yelukuluku, kodwa wancama ngenxa yokuthi wawuhlakaniphe kakhulu. Ima! Linda. Bhekisisa izinzuzo ezilandelayo ze-yoga. Mhlawumbe lolu lwazi luzoshintsha umqondo wakho nge-yoga.
Nazi izizathu eziyisi-7 zokuthi kungani kufanele uzijwayeze i-yoga ngenkathi ulahlekelwa isisindo:
1. I-Yoga ikufundisa ukulawula imizwa nokulawula ukudla ngokweqile ngokomzwelo
Umphumela omkhulu wokwehlisa isisindo sowesifazane ukudla okungokomzwelo. Uma uzizwa ucindezelekile, uthukuthele, noma udabukile, uba sengozini yokondliwa ngokomzwelo. Uma ungumuntu oduduza ngokudla ukudla okunekhalori ephezulu, wazi kahle ukuthi lo mkhuba obulalayo uholela ekuzuzeni isisindo nokuzisola. Uma ubambekile kulo mbuthano ononya wokudla imizwa, zama i-yoga esikhundleni somunye ushokoledi ukuze uthole induduzo.
I-Yoga izokusiza ukuthi uqaphele umzimba wakho nokuphefumula. Njengoba unamathela ku-asana ngayinye ku-yoga, ufunda ukuzithiba nokuzithiba. Uthola amandla ongawasebenzisa ngaphandle kwe-mat ukuze ulawule imizwa yakho. Ngokuzayo lapho ucindezelekile futhi ucindezelekile, thatha imizuzu embalwa uzilolonge i-yoga esikhundleni sokufinyelela ukudla okukhuluphalisiweyo ukuze uthole ukunethezeka. Akudingekile ukuba kube ukunyakaza okuyinkimbinkimbi noma ukulandelana okude - imizuzu eyi-15 nje yanele. Kumata, uzogxila emzimbeni wakho nasekuphefumuleni. Uma uphumule ngesikhathi se-yoga, kuba lula kuwe ukuthi ubhekane nezinkinga zakho kanye nesifiso sokudla imizwa yakho njengoba ukhipha ukungezwani emzimbeni wakho.
2. I-Yoga yehlisa amazinga e-cortisol, okweqile okungaholela ekuzuzeni isisindo
Ukweqisa kokucindezeleka okungapheli kuyingozi emzimbeni kanye nesibalo. Izinga eliphakeme lesikhathi eside le-cortisol likhulisa isifiso sokudla futhi likhuthaza ukunqwabelana kwezicubu ze-adipose, ikakhulukazi endaweni yesisu [1].
I-Yoga isiza ekudambiseni ukucindezeleka nokukhathazeka ngokwenza kusebenze isimiso sezinzwa esine-parasympathetic - inikeza impendulo yokuphumula komzimba. Ukuphefumula kancane, okunengqondo okuhlanganiswe ne-asanas kusetshenziswa ukwenza lolu hlelo lusebenze. Ukwengeza, ngesikhathi se-yoga, isimiso sezinzwa se-parasympathetic sithumela amasignali kumaseli emzimbeni - okwandisa umuzwa wokuphumula. Phakathi neseshini ye-yoga, umzimba wakho wonke usesimweni sokuphumula okujulile.
Ucwaningo oluningi luqinisekisa ukuthi i-yoga yehlisa ngempumelelo amazinga e-cortisol futhi inomphumela omuhle kubantu abacindezelekile nabacindezelekile [2,3].
3. I-Yoga isiza ekulawuleni uhlelo lwe-endocrine
UDkt. Julia Melamed noDkt. Sara Gottfried batusa i-yoga ezinkingeni zamahomoni. Izimo ze-Yoga ezihambisana nokukhuphuka kokuphefumula okuqaphelayo futhi zehlise ingcindezi ezindlaleni ezithile. Ngaphezu kwalokho, ngesikhathi se-yoga, ukugeleza kwegazi kanye nezakhamzimba nakho kwanda kulezi zindawo. Izikhundla ze-Yoga zishukumisa futhi zilinganisele imisebenzi yokufihla izindlala zangaphakathi, zisekela uhlelo lwe-endocrine ukuze lusebenze ngokuphumelelayo.
Lapho umzimba unempilo futhi uhlelo lwe-endocrine lusebenza ngokungenasici, ukwehlisa isisindo kuba lula. I-yoga eyenza ngcono imisebenzi ye-endocrine system ibizwa ngokuthi i-hormonal yoga. Uma uhlushwa i-PCOS, izinkinga ze-thyroid noma i-PMS, futhi ukushintsha ukudla kwakho akulethi imiphumela elindelekile, zama ukusekela umzimba wakho ngama-asanas akhethekile angasiza ukwenza umsebenzi wamahomoni wakho ube ojwayelekile. Mhlawumbe i-yoga iyindida engekho ekuthuthukiseni impilo yakho. Khumbula ukuthi i-yoga iyisengezo kuphela ekwelashweni, hhayi ingxenye yayo eyinhloko.
4. I-Yoga ithuthukisa izinga lokulala, iyikhambi lokuqwasha
Ukulala kahle ebusuku kuyisidingo esibalulekile sokuncipha okuphumelelayo kwesisindo. Ukuntuleka komthamo owanele wokulala kubangela ukwanda kokukhiqizwa kwehomoni yendlala - i-ghrelin kanye nokuncipha kwe-hormone ye-satiety - i-leptin, okwenza kube nzima kakhulu ukufeza umuzwa wokugcwala. Kunzima kakhulu ngabantu abozela ukulawula izifiso zabo. Ukuqwasha akuyona nje indaba yezinkinga zesisindo, kunomthelela omubi empilweni yomzimba wakho wonke.
I-Yoga isiza abantu abanenkinga yokulala. Ucwaningo oluningi luqinisekisa umphumela onenzuzo we-yoga ezinkingeni zokulala [4]. Uma unobunzima bokulala noma ukuvuka njalo ebusuku, zama ukuma kwe-yoga okuphumuzayo ngaphambi kokulala ukuze uhlale ukhululekile futhi uzolile. Mhlawumbe ngenxa yalokhu uzophinde uthole ikhono lokulala okusebenzayo, okuvuselelayo.
5. I-Yoga isiza ekuthuthukiseni ukuzithiba kanye nengqondo
Uma uvamise ukwenza okuthile ngaphandle kokucabanga kakhulu, wenze ngokungacabangi, udle okuthile ku-autopilot ngaphandle kokugxila emsebenzini nhlobo - udinga i-yoga ukuze ufunde ukuqaphela. Ungasebenzisa i-yoga ukuze uzibuke wena, umzimba wakho kanye nempilo yakho. Ngenxa ye-yoga, usebenza ngokwakho, uba ugqozi lwakho. Uma uqala ukwenza i-yoga njalo, uzoziqhenya ngawe ukuthi ukwazi ukubekezela.
I-Yoga izokufundisa ukuthi ungafinyelela kanjani ezingeni eliphakeme lokuthuthuka futhi unqobe imikhawulo yakho. Ngenxa ye-yoga, ugxila kulokhu namanje, awuduki uye esikhathini esedlule nekusasa. I-Yoga ingakunikeza amathuluzi okubhekana nempilo nokuzola nokuqonda okungakajwayelekile. I-Yoga izokufundisa ukuzithiba okudingekayo phakathi nenqubo ende yokulahlekelwa isisindo.
6. I-Yoga ikufundisa ukwamukela umzimba wakho
Uma isifiso sakho sokulahlekelwa isisindo sibangelwa ukunganeliseki nokuntuleka kokuzamukela ngokugcwele - uhlushwa ukungakhululeki kwangaphakathi. Lokhu kunganeliseki kungakwenza ungazizwa ukhululekile, ujabule futhi unokuthula. I-Yoga izokuvumela ukuthi ubone ukuthi umuhle ngendlela oyiyo. Uma ungenawo amandla kanye nokuzidela, akudingekile ukuba ushintshe noma uzizwe unecala. Awudingi ngisho nokunciphisa isisindo uma unamathele kumodi ebhubhisayo yokuba ekudleni unomphela.
Ngenxa ye-yoga, uzophinde uthole ukuthula kwangaphakathi. Yilokhu kuphumula - lokhu ukuzamukela okungenamibandela - okuzokwenza ukuthi uzinakekele kangcono. Hhayi ngoba ufuna ukuba mncane, futhi hhayi ngoba ufuna ukujabulisa abantu eduze nawe. I-Yoga izokufundisa ukuthi uzinakekele, ukuze uthole ukuxhumana okuvumelana komphefumulo nomzimba. Mhlawumbe ngale ndlela eyamukelwa ngokugcwele, ukunciphisa umzimba kuzoba lula. Futhi ngisho noma unganciphisi isisindo - nge-yoga nakanjani uzoba nempilo futhi ujabule kakhudlwana 😊
7. I-Yoga iqinisa futhi yakhe imisipha
Ngibhale ngokubaluleka kwezicubu kwabesifazane kulesi sihloko. Ngokuzijwayeza i-yoga nokubekezela kwe-asanas, imisipha yomzimba iyaqiniswa [5]. Ngemuva kwamaseshini e-yoga ayishumi nambili, ungakwazi ukuzwa umehluko futhi ukhule emandleni nasekukhuthazeleni. I-Yoga nokunye ukuma kuhle ekwakheni imisipha, futhi nakuba lokhu kungewona umsebenzi we-dumbbell-centric, isisindo somzimba singase sibe ubunzima obukhulu ukwenza imisipha yakho ibe namandla. Imisipha eyengeziwe, futhi okubaluleke kakhulu, imisipha esebenza kakhulu isho impilo engcono ye-metabolic. Lesi sici akufanele singanakwa lapho ulahlekelwa isisindo.
Umngane wami uVitalijka LuckyOne13, oseneminyaka eminingi ezilolongela i-yoga, wangitshela ukuthi i-yoga isebenza kanjani kuye:
“Ngithanda i-yoga ngendlela engenalo ulaka yokweqa imingcele yomuntu siqu nokuphuma endaweni yokunethezeka. I-Yoga ingifundisa ukuzwela nokuqonda ukulinganiselwa kwami. Ngesikhathi se-yoga, ngiziqhathanisa nami kuphela hhayi nabanye. Ngokuzibeka ezikhundleni eziningi ezahlukene ku-yoga, ngizizwa ngikhululekile, ngaphandle kokuzenzisa ukuthi kufanele ngiphelele - ngeke ngiphoqe isisu sami ukuthi sibonakale sizacile - awukwazi. Into yokugcina engicabanga ngayo lapho ngithatha ama-asanas yisisu sami esiphumela ngaphandle noma okunye ukugoqa 😉
Ngikwi-yoga lapha futhi manje. Ngigxile ekulandeleni i-asana kathisha, ngizibeke ngendlela efanele, ngibekezele, ngiphefumule ngijule, futhi ngigcine ibhalansi yami. Lawa mahora angu-1,5 ku-mat yisikhathi sami ne-yoga ngedwa, lapho ngishiya zonke ezinye izinkinga ngaphandle kwekamelo. Ngenxa yalokhu kuqonda nokugxila esikhathini samanje, ikhanda lami alizuli kwenye indawo, futhi kuhle lokho! Ngizwa ngokugcwele okwamanje. Lapho uqhuba i-yoga, ungaba nenkululeko yokukhetha phakathi kwe-yoga eqinile noma ephumuzayo, kuye ngokuthi umzimba wakho nengqondo yakho idinga ini ngosuku oluthile. “
Ingabe i-yoga kufanele ibe yisicefe?
Abantu abaningi bathola i-yoga ingeyona into ethokozisayo emngceleni wehlelo kanye nemimoya yasempumalanga. Ngakolunye uhlangothi, uma othile enokuncintisana kakhulu futhi egxile ekusebenzeni kwezemidlalo, angase aphathe i-yoga njengohlobo olungabalulekile lokwelula futhi yilokho kuphela. Kuyiphutha futhi ukucabangela i-yoga njengokuzivocavoca okuklanyelwe ukushisa amakholori amaningi ngangokunokwenzeka. I-Yoga ingaphezu nje kwendlela yokufaneleka. Uma umuntu engena ku-yoga, uzothola ukujula kuyo okuzomenza abe inguqulo yakhe engcono. Kancane kancane, ngejubane lakho, ngaphandle kokucindezela okungadingekile. Ingabe kuyisicefe ukunqoba ukulinganiselwa kwakho futhi uthuthukise amandla akho omzimba futhi uphishekele ukuthula kwengqondo? I-Yoga wuhlobo lwenselelo ongazibekela yona inselelo.
Kunezinhlobo eziningi nezitayela ze-yoga kangangokuthi wonke umuntu uzozitholela okuthile: i-Iyengar yoga, i-Ashtanga yoga, i-yoga evuselelayo, yomgogodla, i-Vinyasa, i-Bikram, i-hot yoga, i-Aerial - i-yoga eyenziwa ngaphezu komhlaba, kuma-hammocks endwangu alengiswa uphahla. I-Acro yoga – ngababili, ngezinye izikhathi ngonxantathu noma abane, i-yoga yamandla, i-Yin yoga nokunye okuningi. Nakuba i-yoga isuselwa ebuHindu, namuhla ilandela izitayela zesimanje kanye nezidingo zabantu. Mhlawumbe usuvele unalo uhlobo lwe-yoga oluthandayo, noma mhlawumbe olulinde ukuthi uluthole.
Isifinyezo
Kungakhathaliseki ukuthi usaqala ukucabanga nge-yoga noma usunesikhathi eside uzilolongela - umthamo oqinile wamahlaya kanye nokuzamukela ngokwakho kuzokusiza ukuthi ubhekane nokuzizwela wena ngesikhathi seseshini ye-yoga. Ekuqaleni, kungase kungabi kuhle kakhulu lapho ubeka izinyawo zakho kumata okokuqala, ngethemba lokuthi kuzoba ngcono. Isisho sakudala sithi amanzi aphuma kuqala empompini awacwebezeli. Ngakho zilungiselele ubunzima obuzovela ukuze ufunde ukubunqoba, ungabugwemi.
“Impumelelo ye-Yoga ayikho emandleni ethu okwenza ukuma, kodwa endleleni eshintsha ngayo indlela esiphila ngayo,” TKV Desikachar. Uma lesi sihloko sikukholisekile ukuthi wenze i-yoga, zama okulimazayo ngokwenza ama-asana ambalwa ongaqala ngawo. Mhlawumbe uzobamba owakho ukugeleza nge-yoga futhi ngenxa yalokhu ukunciphisa umzimba kwakho, ngisho nempilo, kuzoba lula futhi kujabulise ngokwengeziwe.
Namaste