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

Owesifazane oprakthiza ukuzindla nge-yoga kumata olukiwe eceleni kwechibi le-koi engadini enokuthula yesitayela saseJapan. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• I-Yoga ithuthukisa ukuguquguquka komzimba kanye namandla.
• Ukuzijwayeza i-yoga kunomthelela omuhle empilweni yengqondo.
• Kukhuthaza ukuphumula futhi kunciphisa ukucindezeleka.
• I-Yoga iyatholakala kubo bonke ubudala kanye namazinga okuqina komzimba.
• Izifundo eziningi ziqinisekisa izinzuzo zezempilo ze-yoga.

Isingeniso ku-Yoga Nemvelaphi Yayo Yasendulo

Umlando we-Yoga ugxile kakhulu eNdiya yasendulo, lapho wavela khona njengendlela yokuthuthukisa ukukhula ngokomoya. Igama elithi "yoga" livela olimini lwesiSanskrit elithi "yuj," elisho "ukuyoga." Lokhu kugcizelela umgomo we-yoga wokuxhumanisa izici ezahlukene zokuphila. Kuyo yonke iminyaka, i-yoga iye yathuthuka, kodwa isagxile ekuxhumaneni kwengqondo nomzimba.

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

Amandla Athuthukisiwe, Ibhalansi, Nokuguquguquka

Ukuzijwayeza i-yoga kuthuthukisa kakhulu amandla, ibhalansi, kanye nokuguquguquka, okwenza kube yinto ebalulekile kubo bonke ubudala. Ukuzibandakanya ezimeni ezahlukene ze-yoga kusiza ekwakheni amandla emisipha ngokunyakaza okulawulwayo kanye nokubamba. Isibonelo, izimo ezifana ne-Warrior II zidinga amandla amakhulu kanye nokuzinza. Zikhuthaza amandla omzimba wonke ngenkathi zithuthukisa ukuhlangana.

Ukugxila ekulinganiseni kuyisici esibalulekile sokuzijwayeza i-yoga. Ukuma okufana ne-Tree Pose kuphonsela inselelo ibhalansi yomuntu ngamunye, kudinga ukuzibandakanya okusebenzayo kwemisipha yangaphakathi kanye namandla omzimba aphansi. Lo mkhuba ulola ibhalansi futhi uthuthukisa ukuhambisana komzimba. Kubalulekile ekugcineni ukuhambahamba kukho konke ukuphila.

Ukuzivumelanisa nezimo kungenye inzuzo etholakala ngokuzijwayeza njalo i-yoga. Ukuhlanganiswa kokwelula nokuqinisa esimisweni ngasinye kukhuthaza ukwanda kokuzivumelanisa nezimo kwemisipha. Ukuzivumelanisa nezimo okuthuthukisiwe kunciphisa ukucindezeleka kwemisipha, kunciphisa ingozi yokulimala, futhi kusekela impilo yomzimba iyonke. Kuzuzisa kakhulu abantu abadala.

I-Yoga Yokuqeda Ubuhlungu Emhlane

Ucwaningo lubonisa ukuthi ukwelashwa nge-yoga kuyithuluzi elinamandla lokuqeda ubuhlungu emhlane. Ucwaningo olusekelwe yiNational Institutes of Health luthole ukuthi amakilasi e-yoga amasonto onke asebenza kahle njengokwelula umzimba ngamandla. Anciphisa ubuhlungu emhlane ophansi futhi athuthukise ukunyakaza. Izinzuzo zahlala izinyanga eziningi ngemva kokwelashwa.

I-American College of Physicians itusa i-yoga njengendlela yokwelapha ubuhlungu obungapheli. Lokhu kugcizelela ukubaluleka kwayo kulabo ababhekene nokungakhululeki okuqhubekayo.

Ezinye izindlela zokuma ze-yoga, njenge-Cat-Cow, zithuthukisa ukuhamba komgogodla kanye nokuguquguquka. Ukwengeza izindlela zokuma njengokuguqa ngamadolo okunezindlela ezintathu kanye nokujikijela okuphansi kwe-runner ngokujika kunganciphisa ukucindezeleka kwenqulu. Lezi zinyathelo zithuthukisa ukusebenza komzimba wonke kanye nokusebenza emisebenzini efana nokugijima.

I-Yoga igxile ekuqwashiseni umzimba, isiza abantu ukuphatha ubuhlungu ngempumelelo. Ngokusebenzisa ukunyakaza okucabangayo kanye nokulawula ukuphefumula, ababambiqhaza bavame ukubona ukwehla kwezimpawu zobuhlungu obungapheli. Ukufaka i-yoga empilweni yansuku zonke kunikeza indlela ephelele yokukhululeka kanye nenhlalakahle.

Ukunciphisa Izimpawu Ze-Arthritis Nge-Yoga

I-yoga emnene inikeza indlela enamandla yokunciphisa izimpawu ze-arthritis njengobuhlungu bamalunga nokuvuvukala. Izifundo ezivela emithonjeni ethembekile zembula ukuthi labo abenza i-yoga babona ukuthuthuka okuphawulekayo. Bavame ukubika ubuhlungu obuncane kanye nokuhamba kwamalunga okungcono. Lokhu kuzivocavoca akunamthelela omkhulu, okwenza kutholakale kubantu abanamakhono ahlukene omzimba.

Ukwengeza i-yoga emnene ohlelweni lwakho lwansuku zonke kungasiza ekunciphiseni ubuhlungu nokuthuthukisa impilo iyonke. Kukhuthaza ukuguquguquka futhi kukuvumela ukuthi uhambe ngesivinini sakho. Ukuzijwayeza njalo akugcini nje ngokulawula izimpawu ze-arthritis kodwa futhi kuthuthukisa ikhwalithi yempilo yakho. Kusekela impilo yomzimba nengokomzwelo.

Impilo Yenhliziyo Ne-Yoga

Ukuzijwayeza i-yoga njalo kunegalelo elikhulu empilweni yenhliziyo. Kunikeza ukunciphisa ukucindezeleka, okubalulekile ohlelweni lwenhliziyo olunempilo. Amazinga aphezulu okucindezeleka angabangela ukuvuvukala futhi anyuse umfutho wegazi, zombili izici eziyingozi zesifo senhliziyo.

Izifundo zibonisa izinzuzo ze-yoga ezithinta inhliziyo nemithambo yegazi, njengokwehlisa umfutho wegazi nokulawula isisindo. Amasu afana ne-pranayama, noma ukuphefumula kwe-yogic, akhuthaza ukuphumula futhi athuthukise ukusebenza kokujikeleza kwegazi. Ngokufaka le mikhuba emisebenzini yansuku zonke, abantu bangathinta impilo yenhliziyo yabo ngendlela enhle.

I-Yoga iphinde ikhuthaze indlela yokuqaphela ukuqina komzimba, ikhuthaze imikhuba yokuphila konke. Ukuzijwayeza njalo i-yoga kusiza ekunciphiseni izici ezibalulekile eziyingozi zesifo senhliziyo. Lokhu kunikeza indlela ephelele yokugcina impilo yenhliziyo nemithambo yegazi.

Umfanekiso obonisa owesifazane ezindla ephethe izithonjana ezimzungezile ezichaza izinzuzo zempilo yengqondo neyomzimba ze-yoga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Indlela i-Yoga Ethuthukisa Ngayo Ikhwalithi Yokulala

Abantu abaningi babhekene nezinselele ngekhwalithi yokulala, ngokuvamile bebhekene nokungalali kahle nobusuku obungenaso isizungu. Ukwengeza imikhuba ye-yoga yokulala njalo kungathuthukisa ukulala. Ukunyakaza okuthambile nokuphefumula okucabangayo kuthulisa ingqondo, okuholela ekuphumuleni okubalulekile ukuze ulale kahle ebusuku.

Izindlela ezithile zokuma ze-yoga zokulala, njengeLegs-Up-the-Wall, zisebenza kahle kakhulu. Lokhu kuma kuthuthukisa ukujikeleza kwegazi nokukhululwa kwemisipha, kusiza umzimba ukuba uphumule. Izifundo zibonisa ukuthi i-yoga inganciphisa kakhulu izimpawu zokungalali ngokubhekana nezithiyo zengqondo nezomzimba zokulala.

Ukwethula i-yoga ohlelweni lwakho lwakusihlwa kungadala isimo esilungele ukulala. Ngokuzijwayeza i-yoga ngaphambi kokulala, ungase ukuthole kulula ukulala.

Ukukhulisa Amandla Engqondo Nesimo Sengqondo nge-Yoga

I-Yoga iyithuluzi elinamandla lokukhulisa amandla engqondo nokuthuthukisa imizwa. Abaningi babhekana nokwanda okukhulu kwentshiseko nokuphaphama ngemva kwezikhathi ze-yoga ezivamile. Ukuhlanganiswa kwezimo zomzimba, ukuqaphela, kanye nokuphefumula okulawulwayo kuthuthukisa inhlalakahle iyonke.

Ukwengeza i-yoga emisebenzini yansuku zonke kunikeza izinzuzo ezibalulekile, okuhlanganisa nokukhathazeka okuphansi nokucindezeleka. Lo mkhuba usiza ekwakheni ukuqina ngokumelene nemizwa emibi, okuholela ekubeni nombono onethemba kakhudlwana. I-yoga ivumela abantu ukuthi baphathe kangcono ukucindezeleka futhi balondoloze ukucaca kwengqondo.

Ukuzijwayeza i-yoga kukhuthaza ukugeleza okuqhubekayo kwamandla engqondo, kulungiselela abantu ukubhekana nezingqinamba zempilo. Ngokusebenzisa izindlela ezahlukene zokuma kanye nezindlela zokuphefumula, abaqeqeshwayo abagcini nje ngokuqinisa imizimba yabo kodwa futhi balola izingqondo zabo. Le miphumela inegalelo ekuzinzeni ngokomzwelo, okwenza i-yoga ibe umkhuba obalulekile wempilo yengqondo.

I-Yoga njengethuluzi lokulawula ukucindezeleka

Ezweni lanamuhla elisheshayo, ukucindezeleka kuyinselele evamile ethinta impilo yomzimba neyengqondo. I-Yoga ivela njengethuluzi eliphumelelayo lokulawula ukucindezeleka ngokukhuthaza ukucabanga nokuthuthukisa impilo yengqondo. Ucwaningo lwesayensi lusekela isimangalo sokuthi ukuzijwayeza i-yoga njalo kunciphisa ukukhathazeka futhi kuthuthukisa ikhwalithi yokuphila iyonke.

Ukuphefumula okujulile kanye nokuzindla emikhubeni ye-yoga kunegalelo elikhulu enhlalakahleni yengqondo. Le mikhuba isiza ukulinganisela ingqondo futhi ivuse ukuphumula. Lokhu kwenza abaqeqeshwayo bakwazi ukubhekana nokucindezeleka kwansuku zonke ngempumelelo. I-Yoga ikhuthaza abantu ukuthi bagxile esikhathini samanje, okukhuthaza umuzwa wokuzola obalulekile ekulawuleni ukucindezeleka.

I-Yoga iphinde ikhuthaze ukuzicabangela, okwenza abahlanganyeli baqaphele imicabango nemizwa yabo. Lokhu kuqwashisa okukhulu kuhlomisa abantu ngamathuluzi okubhekana nokucindezeleka, kuqinise ukuxhumana phakathi kwengqondo nomzimba. Ukufaka i-yoga emisebenzini yansuku zonke kungaholela ekuthuthukisweni okukhulu ekuphathweni kokucindezeleka kanye nempilo yengqondo.

Ukuthola Umphakathi Nge-Yoga

Amakilasi e-yoga enza okungaphezu nje kokuthuthukisa impilo yomzimba; asiza abantu ukuthola umphakathi osekelanayo. Indawo yamaqembu idala indawo yokuxhumana, esiza ekulweni nesizungu. Yindawo lapho abantu bangabelana khona ngezindaba zabo kanye nokuhlangenwe nakho kwabo, bakha umuzwa wokuba yingxenye yabantu.

Lo muzwa wokusekelwa komphakathi ubaluleke kakhulu. Ukhuthaza futhi ukhuthaze abantu ukuthi baqhubeke nomkhuba wabo we-yoga. Izibopho ezakhiwe kulezi zifundo zivame ukwedlulela ngale kombhede, zinikeze ukwesekwa okuqhubekayo kanye nesisusa.

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

Iqembu labantu abahlukahlukene abenza i-yoga estudiyo esifudumele, esimemayo esinephansi lamapulangwe. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukukhuthaza Ukuzinakekela Ngemikhuba Ye-Yoga

I-Yoga inikeza indlela ejulile yokuzinakekela, okuvumela abantu ukuthi bathole izindlela zokuphila kahle ezihambisana nezidingo zabo ezihlukile. Lo mkhuba wasendulo uxhumanisa ingqondo, umzimba, nomoya, ukhuthaza indlela yezempilo ephelele. Usiza abantu ukuba baqaphele kakhudlwana izimo zabo zomzimba nezengqondo, ubakhuthaze ukuthi babeke phambili ukuzinakekela nsuku zonke.

Izifundo zibonisa izinzuzo ze-yoga ekuphatheni ubuhlungu obungapheli kanye nokuthuthukisa impilo yengqondo. Ngokwenza imikhuba yabo ye-yoga ibe ngeyakho, odokotela bangabhekana nezinkinga ezithile, kungaba ngokomzimba noma ngokomzwelo. Lokhu kuhlela ngokwezifiso kukhulisa ukuzibophezela kwabo ekuzinakekeleni.

Ukwengeza i-yoga ohlelweni lwezempilo kuletha izinzuzo eziningi:

• Ukuthuthukiswa kokuguquguquka komzimba kanye namandla.
• Ukunciphisa amazinga okucindezeleka nokukhathazeka.
• Ukuthuthukiswa kokucaca kwengqondo kanye nokugxila okuphelele.
• Ukukhuthaza ukucabanga nokuzindla.

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

Indima Ye-Yoga Ekuthuthukisweni Kwempilo Yengqondo

Ukwelashwa nge-yoga kuya ngokuya kubhekwa njengethuluzi eliwusizo lokuthuthukisa impilo yengqondo. Kuwusizo kulabo ababhekene nokucindezeleka nokukhathazeka. Izifundo zibonisa ukuthi i-yoga ingaba yingxenye ebalulekile yezinhlelo zokwelapha impilo yengqondo. Ukuhlanganiswa kokunyakaza ngokomzimba nokuphefumula okulawulwayo ku-yoga kusiza ekunciphiseni izimpawu zesifo sokucindezeleka okukhulu (MDD).

I-Yoga inikeza izinzuzo eziyingqayizivele zempilo yengqondo nengokwengqondo:

• Kukhuthaza ukuqwashisa ngokomzwelo, okuvumela abantu ukuthi baxhumane ngokujulile nemizwa yabo.
• Kuthuthukisa izindlela zokubhekana nezimo, kuhlinzeka ngamathuluzi okubhekana nokucindezeleka nokukhathazeka.
• Isekela ukuqaphela, okuholela ekubeni khona okukhulu nokugxila.
• Kukhuthaza ukwesekwa komphakathi kanye nokwezenhlalo, okungathuthukisa impilo yengqondo.

Ukufaka i-yoga emisebenzini yansuku zonke kunikeza indlela ephelele yokunakekelwa kwempilo yengqondo. Kubhekana nokuxhumana kwengqondo nomzimba, kuthuthukise okuhlangenwe nakho komuntu siqu kanye nempilo yengqondo yesikhathi eside. Ukwelashwa nge-yoga kwakha ukuqina, kusiza abantu ukuthi baphathe ukucindezeleka nezinye izinselele zempilo yengqondo.

I-Yoga Yokuthuthukisa Ukuqwashisa Ngomzimba Nokuma Kwawo

Ezweni lanamuhla elisheshayo, ukugcina impilo enhle kubaluleke kakhulu kunanini ngaphambili. Izindlela zokuphila zokungahlali ndawonye ziholela ezifweni zomzimba. I-Yoga inikeza ikhambi ngokuthuthukisa ukuqwashisa ngomzimba ngezindlela ezahlukene zokuma. Lezi zindlela zokuma zithuthukisa ukuguquguquka futhi ziqinise ukuxhumana kwengqondo nomzimba.

Ukuzijwayeza i-yoga njalo kukhulisa kakhulu ikhono lomuntu lokubona imizwa yomzimba. Lokhu kuholela ekuhleleni kangcono imisebenzi yansuku zonke. Kuvimbela ukungakhululeki nokulimala okubangelwa ukuma kabi komzimba.

Ukwengeza izindlela zokuma ze-yoga emisebenzini yansuku zonke kuthuthukisa indlela yokuma. Izindlela zokuma ezilula ezifana ne-Mountain Pose kanye ne-Warrior I zingenziwa noma kuphi. Zikhuthaza i-ergonomics engcono kanye nempilo yomzimba. Imizuzu embalwa nje yale mikhuba ingathuthukisa kakhulu impilo yonke.

Ithonya le-Yoga ekungavikelekeni komzimba kanye nempilo enhle iyonke

Ukuzijwayeza njalo i-yoga kukhulisa amasosha omzimba futhi kukhuthaza impilo enhle iyonke. Izifundo zibonisa ukuthi i-yoga inganciphisa izimpawu zokuvuvukala njenge-IL-1beta, i-IL-6, ne-TNF-alpha. Lokhu kuhle kulabo abasengozini noma asebevele bebhekene nezifo zokuvuvukala.

Ochwepheshe babonisa izimpawu zokuvuvukala eziphansi kunabaqalayo. Lokhu kukhombisa indima ye-yoga ekunciphiseni ukuvuvukala. Kusikisela ukuthi i-yoga inganciphisa impendulo yomzimba ekucindezelekeni, isize ukuthi ibhekane kangcono nezinto ezibangela ukucindezeleka.

Ukubuyekezwa kwezilingo kuqinisekisa ukuthi i-yoga iqinisa ukusebenza komzimba kokubili kwabaphilile kanye nalabo abanezimo zezokwelapha. Inhlanganisela ye-yoga yokuma komzimba, ukuphefumula, kanye nokuzindla yehlisa i-cortisol futhi ikhulisa i-BDNF. Lezi zinguquko zibonisa imiphumela yokuvikela ye-yoga empilweni yobuchopho.

I-Yoga ihlanganisa ukuqaphela nokusebenza ngokomzimba, okwenza kube ithuluzi eliwusizo lokuzivikela komzimba kanye nokuphila kahle. Yakha ukuqina ekulweni nokugula futhi ikhuthaza indlela yokuphila ephelele, okuzuzisa umzimba nengqondo.

Umuntu obambe ukuma kwe-yoga kusitudiyo esinokuthula esinephansi eliqinile nokukhanya kwemvelo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Umthelela we-Yoga ekusebenzeni kwenhliziyo nemithambo yegazi

Imikhuba ye-yoga iyisihluthulelo sokugcina impilo yenhliziyo nemithambo yegazi, inikeza indlela ephelele yokusebenza kwenhliziyo. Amasu afana ne-pranayama nokuphefumula kwe-yogic abalulekile, aklanyelwe ukukhulisa ukugeleza komoya-mpilo nokuphumula. Lokhu kuzivocavoca kuholela ekujikelezeni kwegazi okungcono, kuthuthukise izilinganiso zempilo yenhliziyo nemithambo yegazi.

Izifundo zibonisa ukuthi ukuphefumula nge-yoga emisebenzini yansuku zonke kungalawula umfutho wegazi kanye nokushaya kwenhliziyo. Lokhu kuhle kulabo abahlose ukuthuthukisa ukusebenza kwenhliziyo. Ukuphefumula okujulile, okunesigqi kuthulisa uhlelo lwezinzwa oluzimele, olulawula izinqubo ezibalulekile zomzimba.

I-Yoga ayizuzisi inhliziyo ngokomzimba kuphela kodwa futhi ithuthukisa inhlalakahle yengqondo. Ihlanganisa ukuma komzimba nokuphefumula okulawulwayo, ijulisa ukuxhumana nemizwa yomzimba. Lokhu kusiza ekunciphiseni ukucindezeleka, okuyisici esibalulekile empilweni yenhliziyo nemithambo yegazi, kugqamisa isidingo sendlela yokuphila elinganiselayo.

Isiphetho

I-Yoga iyingxenye ebalulekile yendlela yokuphila enempilo, ihlanganisa ukuhlakanipha kwasendulo nezinzuzo zesimanje. Ithuthukisa amandla omzimba, ibhalansi, kanye nokuguquguquka. Iphinde ithuthukise ukucaca kwengqondo kanye nokuqina ngokomzwelo. Nge-yoga, abantu baxhumana ngokujulile nemizimba yabo kanye nezingqondo zabo, bejabulela okuhlangenwe nakho okuphelele.

Ukwengeza i-yoga emisebenzini yansuku zonke kukhulisa inhlalakahle iyonke. Kuyasiza ekunciphiseni ukucindezeleka nokugula. Njengoba umuntu ezibophezela kwi-yoga, uthola injabulo nempilo, ekulungele ukubhekana nezingqinamba zempilo ngokuzethemba.

Ukuhlola izitayela ezahlukene ze-yoga kusiza ekutholeni okulungele izidingo zomuntu siqu kanye nemigomo yakhe. I-yoga ingaphezu nje kokuzivivinya umzimba; iwuhambo oluya enhlalakahleni nasekuzitholeni.

Umuntu ozindla nge-yoga mat egumbini elimnyama elinezitshalo kanye nefasitela elikhanyiswe yinyanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Kungani ukuhamba kungase kube ukuzivocavoca okungcono kakhulu ongakwenzi ngokwanele
• Indlela Ukugwedla Okuthuthukisa Ngayo Ukuqina Kwakho, Amandla Kanye Nempilo Yengqondo
• Izinzuzo Zokuqeqesha Kettlebell: Shisa Amafutha, Yakha Amandla, futhi Uthuthukise Impilo Yenhliziyo