Njengomqondo ojwayelekile, ukuma akulula ukukuchaza. Ingase ibhekisele ekuqondaneni kwezitho zomzimba. Enye incazelo ibheka "ukuma okuhle" njengendlela yokuma lapho kukhona ukuhweba phakathi kokunciphisa ukucindezeleka emalungeni kanye nokunciphisa umsebenzi wemisipha. Zonke lezi zincazelo azinalo iqiniso lesikhathi nokunyakaza.
Asivamile ukubamba umzimba unganyakazi isikhathi eside, ngakho-ke ukuma kufanele kufake ubukhulu obuguqukayo. Kodwa-ke, ekuzijwayezeni kwethu kwe-yoga, sivamise ukubamba ukuma okukodwa umzuzu noma ngaphezulu ngaphambi kokukhulula futhi siye kwesinye isimo esimile. Kukhona indawo enqunyiwe yazo zonke izimo, kodwa akunakwenzeka ukucacisa ukuma okuhle kokuma ngakunye. Ayikho i-static ekahle elingana wonke umzimba.
isimo sentaba
Cabanga ngomuntu omi e-Tadasana (isimo sentaba). Qaphela ukulinganisa kwezinhlangothi zesobunxele nesokudla - lokhu ukuma okucatshangwa ukuthi kufanelekile okuhlanganisa umgogodla oqondile, ubude obulinganayo bemilenze yesobunxele nesokudla kanye nezingalo zesokunxele nesokudla, nokuphakama okulinganayo kwenqulu ngayinye nehlombe ngalinye. Isikhungo samandla adonsela phansi, okuwumugqa lapho kunesisindo esilinganayo emaceleni omabili, siwela kusukela phakathi nendawo ngemuva kwekhanda, eduze komgogodla naphakathi kwemilenze nezinyawo, kuhlukanise umzimba kabili okulinganayo, okulinganayo. uhhafu. Uma kubonakala ngaphambili, isikhungo se-gravity sidlula phakathi kwamehlo, phakathi kwekhala nesilevu, ngenqubo ye-xiphoid, inkaba, naphakathi kwemilenze emibili. Akekho olingana ngokuphelele, futhi abantu abaningi banomgogodla ogobile, isimo esibizwa ngokuthi i-scoliosis.
Simi endaweni yentaba futhi sibambe "ukuma okuphelele" njengokuma kwezempi "ekunakeni", sisebenzisa amandla angama-30% emisipha amaningi kunalapho simi siqondile, kodwa sikhululekile. Ngokwazi lokhu, singangabaza ukubaluleka kokulingisa isimo somzimba esiqinile, esiphikisanayo kumkhuba wethu we-yoga. Kunoma ikuphi, izinguquko zomuntu ngamunye ekusabalaliseni isisindo kuwo wonke umzimba zizodinga ukuchezuka kulokhu kuma kwentaba okujwayelekile. Uma ama-hips enzima kakhulu, uma isifuba sikhulu, isisu sikhulu, uma ikhanda lihlala litshekele phambili, uma amadolo e-arthritis ebuhlungu, uma isikhungo samaqakala siphambi kwesithende, noma kunoma yikuphi ezinye eziningi ongakhetha kuzo, wonke umzimba uzodinga ukusuka endaweni ekahle ye-gravity ukuze ugcine ibhalansi yakho. Isikhungo samandla adonsela phansi kumele sigudluke ukuze sihambisane neqiniso lomzimba. Konke lokhu kuba nzima nakakhulu uma umzimba uhamba. Futhi sonke siyanyakaza kancane noma kakhulu lapho simi, ngakho isikhungo samandla adonsela phansi sihlala sinyakaza, futhi isimiso sethu sezinzwa nemisipha kuhlala kuvumelana nezimo.
Yebo, nakuba kungekho nokukodwa ukuma okusebenzela wonke umzimba noma umzimba owodwa ngaso sonke isikhathi, kuningi ukuma okungadala izinkinga! Lapho isimo “esibi” senzeka khona, imvamisa kungenxa yokuthi ukuma kubanjwe ngokwezibalo amahora amaningi usuku nosuku, ngokuvamile endaweni yokusebenza. Kunzima kakhulu ukushintsha indlela omi ngayo. Kudinga ukuzilolonga nesikhathi esiningi. Uma imbangela yokuma okungalungile kusemisipha, ingalungiswa ngokuzivocavoca. Uma imbangela iku-skeleton, izinguquko zingavamile kakhulu. I-Yoga nezinye izindlela zokwelapha ezenziwa ngesandla nezingokwenyama ngeke zishintshe ukuma kwamathambo ethu. Lokhu akusho ukuthi akekho ongazuza ekuthuthukiseni ukuma kwakhe - kusho ukuthi kunzima ukwenza kanjalo.
Esikhundleni sokuqhathanisa ukuma kwethu nokuhle kobuhle, kungcono ukusebenza ngokuma okusebenzayo okushintshayo kusukela emzuzwini kuya komzuzwana futhi kusukela ekunyakazeni kuya ekunyakazeni. Ukuma, njengokuqondanisa, kufanele kusebenze ukunyakaza, hhayi ngenye indlela. Asinyakazi ukuze sithole ukuma okuhle. Ukuma noma ukuqondanisa esikufunayo kufanele kube yilokho okusivumela ukuthi sihambe ngomzamo omncane ngangokunokwenzeka.
Sihlonze ukuma okuhle. Manje ake sichaze ukuma okungalungile: noma iyiphi iphethini yokubamba umzimba evamile ewubeka ngaphansi kwengcindezi engapheli nengenasidingo. Ngamanye amazwi, noma isiphi isikhundla esingakhululekile mhlawumbe isimo esibi. Ishintshe. Kodwa ungabheki ukuma okuphelele, ngoba uma ukugcine isikhathi eside, noma yikuphi ukuma kuba kungenampilo.
Inganekwane ye-static ideal
Abaningi abasebenza nge-yoga bafuna ukuma kwentaba “okuphelele” futhi bakulindele kothisha abaningi be-yoga - futhi lokhu kuwumbhedo. Ukuma kwentaba kuwukuma okufushane kodwa okumile esikudlula ngendlela eya kwesinye isimo, hhayi ukuma okumele kubanjwe imizuzu embalwa ilandelana. Ebuthweni, amasosha afundiswa ukuqapha kulesi simo amahora amaningi, hhayi ngoba kuwukuma okunempilo okufanele akulondoloze, kodwa ukuqinisa isiyalo, ukukhuthazela, nokuzithoba. Lokhu akuhambisani nemigomo ye-yogis eminingi yekhulu lama-21.
Umzimba uhloselwe ukunyakaza. Ukunyakaza kuyimpilo! Ukwenza sengathi kukhona ukuma okukodwa okufanele okufanele noma okungagcinwa isikhathi eside akulungile. UPaul Grilli wayibiza ngokuthi "inganekwane ye-static ideal". Zibone ngeso lengqondo uhamba usuku lonke umile ngendlela eqinile, eqondile njengokuma kwentaba: isifuba ngaso sonke isikhathi, izingalo ezinamathele eceleni, amahlombe ehle nangemuva, ukugqolozela kwakho kuhlale kuvundlile, ikhanda linganyakazi. Lokhu kuzoba okungalungile futhi kungasebenzi. Ikhanda elomnyakazo, izingalo ngelokushwiba, umgogodla ngewokugoba. Umzimba unamandla, uyashintsha - futhi ukuma kwethu kufanele kube namandla.
Alikho ifomu elinqunywe kusengaphambili, elifanelekile le-mountain pose noma enye i-yoga asana. Kungase kube nokuma okungakusebenzeli neze. Kodwa okungahambi kahle kuwe kungase kungabi inkinga komunye umuntu. Kungase kube khona isikhundla esizokusebenzela kangcono, uma kubhekwa isayensi yezinto eziphilayo nesizinda sakho esiyingqayizivele, kanye nesikhathi sosuku, yini enye oyenzile ngalolo suku, yiziphi izinhloso zakho, nokuthi udinga isikhathi esingakanani ukuhlala kuleso sikhundla. Kodwa noma ngabe siyini leso simo esihle, ngeke kube yindawo yakho ekahle isikhathi eside. Sidinga ukunyakaza. Noma silala siyanyakaza.
Kukhona iphutha emiklamweni eminingi ye-ergonomic egxile kuphela enduduzo kanye nomqondo wokuthi kufanele sibe "nokuma okulungile" ukuze sihlale sinempilo - le miklamo nemibono ishaya indiva iqiniso lapho abantu kufanele bathuthele khona. Isibonelo, ukufuna umklamo wesihlalo okhululekile kuwo wonke umzimba futhi ngezikhathi zonke kuwukusesha okungenangqondo. Amafomu omuntu ahluke kakhulu ekwakhiweni kwesitulo esisodwa ukuze afanele wonke umuntu. Okuyinkinga nakakhulu ukuthi izihlalo eziningi zenzelwe ukukhawulela ukunyakaza. Singakhululeka kakhulu esihlalweni esihle, esibizayo, se-ergonomic imizuzu emi-5, mhlawumbe engu-10, kodwa ngemva kwemizuzu engu-20, ngisho nasesihlalweni esihle kunazo zonke emhlabeni, kuzosilimaza ukunyakaza. Uma lesi sihlalo esibizayo singakuvumeli ukunyakaza, ukuhlupheka kuvela.
Umkhuba ukhipha umfundi ngamabomu endaweni yakhe yokunethezeka, kodwa ukuma akubukeki njengokuphelele. Kulungile ukudlala! Ngomkhuba wokuzindla, ukunyakaza kubizwa ngokuthi ukungaphumuli. Ezikoleni, emsebenzini, nasezitudiyo ze-yoga, ukukhathazeka akubonwa. Lesi simo sengqondo asisinaki isidingo sokunyakaza komzimba. Lokhu akusho ukuthi ukuhlala uthule isikhathi esithile akunakuba yigugu. Ngokuphathelene nokucabangela noma isiyalo, kungase kube nezinhloso ezinhle zokuthula, kodwa lezo zinhloso ngeke zihlanganise nokuthuthukisa ukunethezeka ngokomzimba. Kuhle kakhulu ukuzibekela inselelo yokuthi uhlale usesimweni esingakhululekile imizuzu emihlanu noma ngaphezulu ukuze uthuthukise ukwazi nokuba khona (kuze kube yilapho ukungakhululeki kuphenduka ubuhlungu), kodwa ungasho ukuthi indawo oyikhethile iyindawo efanelekile. Ukuma kuyithuluzi nje lokufeza inhloso yakho. Ngempela, isitayela se-yoga esaziwa ngokuthi yi-Yin yoga sidinga ukuthi ukuma kubanjwe imizuzu eminingi. Umkhuba uphusha umfundi ngamabomu aphume endaweni yakhe yokunethezeka, kodwa ukuma akubukeki njengokuphelele - kumane kungamathuluzi okudala ukucindezeleka okunempilo ezicutshini zomzimba.
Indawo ekahle yokuhlala akuyona ene-ramrod eqondile yomgogodla, futhi ayihlobene nenani eliqondile lejika le-lumbar, noma ukuphakama kwesihlalo ngaphezu kwephansi, noma ukuma kwezinyawo phansi. Indawo ekahle yokuhlala iyaguquguquka. Isikhathi esithile, singahlala siqondile ngokunwetshwa kancane komhlane ophansi, izinyawo zethu ziphansi, kodwa ngemva kwemizuzu emihlanu, indawo ekahle ingase ibe ukuhlehla, ukuvumela ukugoba kancane komgogodla, bese sishintsha indawo futhi. futhi, mhlawumbe, uhlale uphambanise imilenze esihlalweni. Ukulala amahora ambalwa kungase kungabi nempilo kubantu abaningi, kodwa ukuhleba imizuzu embalwa kungaba nempilo enhle, kuye ngokucindezeleka komgogodla kwangaphambilini. Kungakhathaliseki ukuthi umile, uhlezi, noma ukusiphi esinye isikhundla, ukuma kwakho okuhle kuhlala kushintsha.