Ukusuka ekuguquguqukeni kuye ekusizeni ekucindezelekeni: Izinzuzo Zezempilo Eziphelele ze-Yoga

Okuthathwayo Okubalulekile

• I-Yoga ithuthukisa ukuguquguquka ngokomzimba namandla.
• Ukuzijwayeza i-yoga kunomthelela omuhle empilweni yengqondo.
• Ikhuthaza ukuphumula futhi inciphisa ukucindezeleka.
• I-Yoga ifinyeleleka kuyo yonke iminyaka yobudala namazinga okufaneleka.
• Ucwaningo oluningi luqinisekisa izinzuzo zezempilo ze-yoga.

Isingeniso se-Yoga kanye Nezimpande zayo Zasendulo

Umlando weYoga ugxile kakhulu eNdiya yasendulo, lapho yavela khona njengendlela yokuthuthukisa ukukhula ngokomoya. Igama elithi "yoga" livela kuSanskrit "yuj," okusho ukuthi "ukubopha ejokeni." Lokhu kugqamisa inhloso ye-yoga yokuxhuma izici ezahlukahlukene zempilo. Kuyo yonke le minyaka, i-yoga iye yavela, kodwa isalokhu igxile ekuxhumaneni kwengqondo nomzimba.

Imvelaphi ye-yoga itholakala emibhalweni yasendulo efana ne-Rig Veda, echaza i-yoga ngokuthi "ukubopha ejokeni" noma "isiyalo." Lo mkhuba wakhula ngokuqonda okuvela kumaBrahmans namaRishi, abhalwe kuyi-Upanishads. I-Bhagavad Gita, eyabhalwa cishe ngo-500 BCE, ibonisa indima ye-yoga ekukhuleni ngokomoya. Igcizelela ukuzindla nokuzindla njengezingxenye ezibalulekile zohambo lwe-yogic.

Amandla Athuthukisiwe, Ukulinganisela, Nokuvumelana nezimo

Ukuzijwayeza i-yoga kuthuthukisa kakhulu amandla, ibhalansi, nokuvumelana nezimo, kukwenze kubaluleke kuyo yonke iminyaka. Ukuzibandakanya ezimo ezihlukahlukene ze-yoga kusiza ukwakha amandla emisipha ngokunyakaza okulawulwayo nokubamba. Isibonelo, ukuma okufana neQhawe II kudinga amandla amakhulu nokuzinza. Bakhuthaza amandla omzimba wonke ngenkathi bethuthukisa ukusebenzisana.

Ukugxila ekulinganiseni kuyisici esibalulekile somkhuba we-yoga. Ukuma okufana ne-Tree Pose inselele ibhalansi yomuntu ngamunye, edinga ukuhlanganyela okusebenzayo kwemisipha eyinhloko namandla aphansi omzimba. Lo mkhuba ulola ibhalansi futhi uthuthukise ukusebenzisana ngokomzimba. Kubalulekile ukugcina ukuhamba impilo yonke.

Ukuvumelana nezimo kungenye inzuzo ezuzwayo ezenzweni ze-yoga ezingaguquki. Inhlanganisela yokwelula nokuqinisa esimisweni ngasinye ikhuthaza ukwanda kokuguquguquka kwemisipha. Ukuvumelana nezimo okuthuthukisiwe kunciphisa ukungezwani kwemisipha, kunciphisa ingcuphe yokulimala, futhi kusekela impilo yonke yomzimba. Izuzisa kakhulu kubantu abadala.

I-Yoga ye-Back Pain Relief

Ucwaningo lubonisa ukuthi i-yoga therapy iyithuluzi elinamandla lokukhulula ubuhlungu beqolo. Ucwaningo oluxhaswe yiNational Institutes of Health luthole amakilasi e-yoga amasonto onke asebenza njengokwelula okujulile. Banciphisa ubuhlungu obuphansi emuva nokunyakaza okuthuthukisiwe. Izinzuzo zahlala izinyanga ngemuva kokwelashwa.

I-American College of Physicians incoma i-yoga njengokwelashwa okuyinhloko kobuhlungu obungapheli. Lokhu kugqamisa ukubaluleka kwakho kulabo ababhekene nokungakhululeki okuqhubekayo.

Ukuma okuthile kwe-yoga, njenge-Cat-Cow, kuthuthukisa ukuhamba komgogodla kanye nokuguquguquka. Ukwengeza ukuma okufana nokuguqa amaphaphu anezindlela ezintathu kanye nephaphu lomgijimi ophansi eline-twist kunganciphisa ukungezwani kwenyonga. Lokhu kunyakaza kuthuthukisa ukusebenza komzimba wonke kanye nokusebenza emisebenzini efana nokugijima.

I-Yoga igxile ekuqwashiseni umzimba, isiza abantu ukuthi balawule ubuhlungu ngendlela efanele. Ngokunyakaza okucabangelayo nokulawula ukuphefumula, abahlanganyeli bavame ukubona ukwehla kwezimpawu zobuhlungu obungapheli. Ukufaka i-yoga empilweni yansuku zonke kunikeza indlela ephelele yokukhululeka nokuphila kahle.

Ukunciphisa Izimpawu Ze-Arthritis nge-Yoga

I-yoga emnene inikeza indlela enamandla yokunciphisa izimpawu ze-arthritis njengobuhlungu bamalunga nokuvuvukala. Ucwaningo oluvela emithonjeni ethembekile luveza ukuthi labo abenza i-yoga babona ukuthuthuka okuphawulekayo. Bavame ukubika ubuhlungu obuncane kanye nokuhamba okungcono kwamalunga. Lezi zivivinyo zinomthelela omncane, okwenza zifinyeleleke kubantu abanamakhono ahlukene omzimba.

Ukwengeza i-yoga emnene endleleni yakho yansuku zonke kungasiza ekwehliseni ubuhlungu futhi kuthuthukise impilo yonke. Ikhuthaza ukuguquguquka futhi ikuvumela ukuthi uhambe ngesivinini sakho. Ukuzijwayeza njalo akulawuli kuphela izimpawu zesifo sokuqaqamba kwamalunga kodwa futhi kuthuthukisa ikhwalithi yakho yokuphila. Isekela kokubili impilo engokomzimba nengokomzwelo.

Impilo Yenhliziyo kanye neYoga

Ukujwayela i-yoga okuvamile kunomthelela omkhulu empilweni yenhliziyo. Inikeza ukunciphisa ukucindezeleka, okubalulekile ohlelweni olunempilo lwenhliziyo nemithambo yegazi. Amazinga aphezulu okucindezeleka angabangela ukuvuvukala futhi akhuphule umfutho wegazi, kokubili izici eziyingozi zesifo senhliziyo.

Ucwaningo lubonisa izinzuzo ze-yoga zenhliziyo, njengokwehlisa umfutho wegazi nokulawula isisindo. Amasu afana ne-pranayama, noma ukuphefumula kwe-yogic, akhuthaza ukuphumula futhi athuthukise umsebenzi wokujikeleza kwegazi. Ngokuhlanganisa le mikhuba emisebenzini yansuku zonke, abantu ngabanye bangaba nomthelela omuhle empilweni yabo yenhliziyo.

I-Yoga iphinde ikhuthaze indlela enengqondo yokuqina komzimba, ekhuthaza imikhuba yokuphila konke. Ukujwayela i-yoga okuvamile kusiza ukunciphisa izici ezibalulekile zengozi yesifo senhliziyo. Lokhu kunikeza indlela ephelele yokugcina inhlalakahle yenhliziyo nemithambo yegazi.

I-Yoga Ithuthukisa Ikhwalithi Yokulala

Abantu abaningi babhekana nezinselele ngekhwalithi yokulala, ngokuvamile ukubhekana nokuqwasha kanye nobusuku obungaphumuli. Ukwengeza izinqubo ze-yoga ezingashintshi ngaphambi kokulala kungathuthukisa ukulala. Ukunyakaza okuthambile nokuphefumula okucabangelayo kuthulisa ingqondo, okuholela ekuphumuleni okubalulekile ukuze ulale kahle ebusuku.

Izimo ezithile ze-yoga zokulala, njengeLegs-Up-the-Wall, zisebenza kahle kakhulu. Lokhu pose kuthuthukisa ukujikeleza nokukhululwa kwemisipha, kusize umzimba uphumule. Ucwaningo lubonisa ukuthi i-yoga inganciphisa kakhulu izimpawu zokuqwasha ngokubhekana kokubili nezithiyo ezingokwengqondo nezingokomzimba zokulala.

Ukwethula i-yoga esimisweni sakho sakusihlwa kungadala umoya ovumela ukulala. Ngokuzijwayeza i-yoga ngaphambi kokulala, ungase ukuthole kulula ukulala.

Ukuthuthukisa Amandla Engqondo Nesimo Senhliziyo ngeYoga

I-Yoga iyithuluzi elinamandla lokuthuthukisa amandla engqondo nokuthuthukisa isimo sengqondo. Abaningi bahlangabezana nokwanda okuphawulekayo komdlandla nokuphaphama ngemva kwamaseshini avamile e-yoga. Inhlanganisela yokuma komzimba, ukucabangela, nokuphefumula okulawulwayo kuthuthukisa inhlalakahle yonke.

Ukwengeza i-yoga emisebenzini yansuku zonke kunikeza izinzuzo ezibalulekile, okuhlanganisa ukukhathazeka okuphansi nokudangala. Lo mkhuba usiza ukwakha amandla okumelana nemizwa engemihle, okuholela embonweni onethemba kakhudlwana. I-Yoga yenza abantu bakwazi ukuphatha kangcono ingcindezi futhi bagcine ukucaca kwengqondo.

Ukuzijwayeza i-yoga kukhuthaza ukugeleza okuqinile kwamandla engqondo, kulungiselela abantu ukuthi babhekane nezithiyo zempilo. Ngezindlela ezihlukahlukene zokuma nezindlela zokuphefumula, odokotela abagcini nje ngokuqinisa imizimba yabo kodwa balola nezingqondo zabo. Le miphumela inomthelela ekuzinzeni kwemizwa, okwenza i-yoga ibe umkhuba obalulekile wokuphila kahle kwengqondo.

I-Yoga Njengethuluzi Lokulawula Ukucindezeleka

Ezweni lanamuhla elisheshayo, ukucindezeleka kuyinselele evamile ethinta kokubili impilo engokomzimba nengqondo. I-Yoga ivela njengethuluzi elisebenzayo lokulawula ingcindezi ngokukhuthaza ukucabanga nokuthuthukisa impilo yengqondo. Ucwaningo lwesayensi lusekela isimangalo sokuthi ukuzijwayeza kwe-yoga okuvamile kunciphisa ukukhathazeka futhi kuthuthukise ikhwalithi yokuphila yonke.

Ukuphefumula okujulile nokuzindla ezimisweni ze-yoga kunomthelela omkhulu enhlalakahleni yengqondo. Lezi zinqubo zisiza ukulinganisa ingqondo futhi zenze ukuphumula. Lokhu kwenza odokotela bakwazi ukuphatha kahle izingcindezi zansuku zonke. I-Yoga ikhuthaza abantu ukuthi bagxile esikhathini samanje, ikhuthaze umuzwa wokuzola obalulekile ekulawuleni ingcindezi.

I-Yoga iphinde ikhuthaze ukuzindla, okwenza abahlanganyeli bazi imicabango nemizwa yabo. Lokhu kuqwashisa okuthuthukisiwe kuhlomisa abantu ngamathuluzi okusingatha ingcindezi, kuqinise ukuxhumana phakathi kwengqondo nomzimba. Ukufaka i-yoga ezinhlelweni zansuku zonke kungaholela ekuthuthukisweni okuphawulekayo ekulawuleni ingcindezi nempilo yengqondo.

Ukuthola Umphakathi Nge-Yoga

Amakilasi e-Yoga enza okungaphezu nje kokuthuthukisa impilo yomzimba; basiza abantu bathole umphakathi owesekayo. Isilungiselelo seqembu sidala isikhala sokuxhumana, esiza ukulwa nesizungu. Yindawo lapho abantu bengabelana khona ngezindaba zabo nolwazi lwabo, bakhulise umuzwa wokuba ngabathile.

Lo muzwa wokusekelwa komphakathi ubaluleke ngendlela emangalisayo. Ikhuthaza futhi ikhuthaze abantu ukuthi baqhubeke nokwenza kwabo i-yoga. Izibopho ezakhiwe kulawa makilasi zivame ukudlulela ngale kwe-mat, zinikeze ukusekelwa okuqhubekayo kanye nogqozi.

Ukwelashwa kweqembu emakilasini e-yoga kunikeza uhambo oluhlangene oluya enhlalakahleni. Abahlanganyeli bangaxoxa ngokukhululekile ngezizabalazo nempumelelo yabo, baqinise umuzwa womphakathi. Lokhu kuxhumana okungokomzwelo kuthuthukisa kakhulu impilo yengqondo, kudala indawo enhle neqinile.

Ukukhuthaza Ukuzinakekela Ngemikhuba Yoga

I-Yoga inikeza indlela ejulile yokuzinakekela, evumela abantu ngabanye ukuthi bathole izinqubo zempilo ezihambisana nezidingo zabo ezihlukile. Lo mkhuba wasendulo uxhuma ingqondo, umzimba, nomoya, ukhuthaza indlela yezempilo ephelele. Isiza abantu ukuthi baqaphele izimo zabo zomzimba nezengqondo, ibakhuthaze ukuthi babeke ukuzinakekela kuqala nsuku zonke.

Ucwaningo lubonisa izinzuzo ze-yoga ekulawuleni ubuhlungu obungapheli kanye nokuthuthukisa impilo yengqondo. Ngokwenza izindlela zabo ze-yoga zibe ngezomuntu siqu, odokotela bangabhekana nezinkinga ezithile, kungaba ngokomzimba noma ngokomzwelo. Lokhu ngokwezifiso kukhulisa ukuzibophezela kwabo kokuzinakekela.

Ukwengeza i-yoga ohlelweni lwezempilo kuletha izinzuzo eziningi:

• Ukuthuthukisa ukuguquguquka ngokomzimba namandla.
• Ukunciphisa amazinga okucindezeleka nokukhathazeka.
• Ukuthuthukiswa kokucaca kwengqondo okuphelele nokugxila.
• Ukukhuthazwa kokucabanga nokuzicabangela wena.

Njengoba abantu befunda ukwazisa imizimba yabo nokulalela izidingo zabo, i-yoga iba yingxenye ebalulekile yokuzinakekela kwabo. Ukwamukela le mikhuba akugcini nje ngokuthuthukisa inhlalakahle yomuntu kodwa futhi kujulisa ukuxhumana kwakho.

Iqhaza Le-Yoga Ekuthuthukisweni Kwempilo Yengqondo

Ukwelashwa kwe-yoga kuya ngokuya kuqashelwa njengethuluzi elibalulekile lokuthuthukisa impilo yengqondo. Kuyinzuzo kulabo ababhekene nokucindezeleka nokukhathazeka. Ucwaningo lukhombisa ukuthi i-yoga ingaba yingxenye ebalulekile yezinhlelo zokwelapha impilo yengqondo. Inhlanganisela yokunyakaza komzimba nokuphefumula okulawulwayo ku-yoga kusiza ukunciphisa izimpawu ze-depressive disorder enkulu (MDD).

I-Yoga inikeza izinzuzo eziyingqayizivele zempilo yemizwa nengokwengqondo:

• Ikhuthaza ukuqwashisa ngokomzwelo, okuvumela abantu ukuba baxhumane ngokujulile nemizwa yabo.
• Ithuthukisa izindlela zokubhekana, inikeze amathuluzi okubhekana nokucindezeleka nokukhathazeka.
• Isekela ukucabangela, okuholela ekubeni khona okukhulu nokugxila.
• Ikhuthaza ukwesekwa komphakathi kanye nomphakathi, okungase kuqinise impilo yengqondo.

Ukufaka i-yoga ezinkambisweni zansuku zonke kunikeza indlela ephelele yokunakekelwa kwezempilo yengqondo. Ibhekana nokuxhumana kwengqondo nomzimba, ukuthuthukisa ulwazi lomuntu siqu kanye nempilo yengqondo yesikhathi eside. Ukwelashwa kwe-Yoga kwakha ukuqina, kusiza abantu ukuphatha ukudangala nezinye izinselele zempilo yengqondo.

I-Yoga Yokuthuthukisa Ukuqwashisa Ngomzimba Nokuma

Ezweni lanamuhla elisheshayo, ukulondoloza impilo enhle kubaluleke kakhulu kunanini ngaphambili. Indlela yokuphila yokungawuvivinyi iholela ezifweni zomzimba. I-Yoga inikeza isixazululo ngokuthuthukisa ukuqwashisa komzimba ngokusebenzisa izimo ezihlukahlukene. Lezi zimo zithuthukisa ukuguquguquka futhi ziqinise ukuxhumana nomzimba wengqondo.

Ukuzijwayeza i-yoga okuvamile kukhulisa kakhulu ikhono lomuntu lokubona imizwa yomzimba. Lokhu kuholela ekuqondaneni okungcono emisebenzini yansuku zonke. Ivimbela ukungakhululeki nokulimala okubangelwa ukuma okungalungile.

Ukwengeza ukuma kwe-yoga emisebenzini yansuku zonke kuthuthukisa ukuma. Ukuma okulula njenge-Mountain Pose kanye neQhawe ngingenziwa noma yikuphi. Bakhuthaza i-ergonomics engcono nempilo yomzimba. Imizuzu embalwa nje yalezi zinqubo ingathuthukisa kakhulu impilo yonke.

Umthelela we-Yoga Ekuvikelekeni nasekuphileni kahle Sekukonke

Ukuzijwayeza i-yoga okuvamile kuqinisa ukungatheleleki futhi kuthuthukisa impilo yonke. Ucwaningo lukhombisa ukuthi i-yoga ingehlisa omaka be-pro-inflammatory njenge-IL-1beta, IL-6, ne-TNF-alpha. Lokhu kuhle kulabo abasengozini noma asebevele babhekane nezifo ezivuvukalayo.

Ochwepheshe babonisa izimpawu zokuvuvukala eziphansi kunabaqalayo. Lokhu kukhombisa indima ye-yoga ekwehliseni ukuvuvukala. Iphakamisa ukuthi i-yoga inganciphisa impendulo yokucindezeleka komzimba, iwusize ubhekane kangcono nezingcindezi.

Ukubuyekezwa kwezivivinyo kuqinisekisa ukuthi i-yoga iqinisa umsebenzi wokuzivikela komzimba kubo bobabili abanempilo kanye nalabo abanezimo zezempilo. Ingxube ye-yoga yokuma komzimba, ukuphefumula, nokuzindla yehlisa i-cortisol futhi ikhuphule i-BDNF. Lezi zinguquko zikhomba emiphumeleni yokuvikela ye-yoga empilweni yobuchopho.

I-Yoga ihlanganisa ingqondo nomsebenzi womzimba, ikwenze kube ithuluzi elibalulekile lokugonywa komzimba nempilo enhle. Kwakha ukukhuthazela ekulweni nokugula futhi kukhuthaze indlela yezempilo ephelele, ezuzisa kokubili umzimba nengqondo.

Umthelela we-Yoga ekusebenzeni kwenhliziyo

Izinqubo ze-Yoga ziyisihluthulelo sokugcina impilo yenhliziyo nemithambo yegazi, ihlinzeka ngendlela ephelele yokusebenza kwenhliziyo. Amasu afana ne-pranayama nokuphefumula kwe-yogic amaphakathi, aklanyelwe ukuthuthukisa ukugeleza komoyampilo nokuphumula. Lezi zivivinyo ziholela ekujikelezeni kwegazi okungcono, ukuthuthukisa amamethrikhi ezempilo yenhliziyo.

Ucwaningo lukhombisa ukuthi ukuphefumula kwe-yogic ezinkambisweni zansuku zonke kungalawula umfutho wegazi nokushaya kwenhliziyo. Lokhu kuhle kakhulu kulabo abahlose ukuthuthukisa ukusebenza kwenhliziyo. Ukuphefumula okujulile, okunesigqi kuthulisa isimiso sezinzwa esizimele, esilawula izinqubo ezibalulekile zomzimba.

I-Yoga ayizuzisi inhliziyo kuphela ngokomzimba kodwa futhi ithuthukisa inhlalakahle yengqondo. Kuhlanganisa ukuma komzimba nokuphefumula okulawulwayo, kujulise ukuxhumana nezinzwa zomzimba. Lokhu kusiza ekunciphiseni ukucindezeleka, isici esibalulekile empilweni yenhliziyo nemithambo yegazi, okugqamisa isidingo sendlela yokuphila elinganiselayo.

Isiphetho

I-Yoga iyingxenye ebalulekile yempilo enempilo, ehlanganisa ukuhlakanipha kwakudala nezinzuzo zesimanje. Ithuthukisa amandla omzimba, ibhalansi, nokuvumelana nezimo. Iphinde ithuthukise ukucaca kwengqondo nokuqina kwemizwelo. Nge-yoga, abantu baxhuma ngokujulile nemizimba nezingqondo zabo, bejabulela isipiliyoni esiphelele.

Ukwengeza i-yoga ezinkambisweni zansuku zonke kuthuthukisa inhlalakahle iyonke. Kuyasiza ukunciphisa ukucindezeleka nokugula. Njengoba umuntu ezibophezela ku-yoga, uthola injabulo nempilo, elungele ukubhekana nezithiyo zempilo ngokuzethemba.

Ukuhlola izitayela ze-yoga ezihlukene kusiza ukuthola okufanelekela izidingo zomuntu siqu kanye nemigomo. I-Yoga ingaphezu kokuzivocavoca; wuhambo oluya empilweni kahle nasekuzitholeleni wena.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi lwendlela eyodwa noma eziningi zokujima. Amazwe amaningi anezincomo ezisemthethweni zokujima okufanele kuze kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Ukuzivocavoca umzimba kungase kufike nezingozi zempilo uma kunezimo zezempilo ezaziwayo noma ezingaziwa. Kufanele ngaso sonke isikhathi uthintane nodokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe noma umqeqeshi oqeqeshiwe ngaphambi kokwenza izinguquko ezibalulekile ohlelweni lwakho lokuzivocavoca, noma uma unokukhathazeka okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.