IYoga yezempilo

I-Yoga sisiqhelo esidibanisa umzimba, umphefumlo kunye nengqondo. Isebenzisa ukuma komzimba, ukuphefumla, kunye nokucamngca ukuphucula impilo yonke. I-Yoga yaphuhliswa njengesiqhelo sokomoya kumawaka eminyaka eyadlulayo. Namhlanje, uninzi lwabantu baseNtshona benza iyoga ngokwenza umthambo okanye ukunciphisa uxinzelelo.

I-Yoga inokuliphucula inqanaba lakho lokomelela komzimba kwaye iphucule ukuma kwakho kunye nokuguquguquka. Inokuthi:

• Nciphisa uxinzelelo lwegazi kunye nenqanaba lentliziyo
• Nceda uphumle
• Phucula ukuzithemba kwakho
• Ukunciphisa uxinzelelo
• Phucula ulungelelwaniso lwakho
• Ukuphucula ukugxila kwakho
• Ndinceda ukuba ulale ngcono
• Uncedo ngokucola

Ukongeza, ukuziqhelanisa neyoga kunokunceda kwezi meko zilandelayo:

• Ixhala
• Umqolo obuhlungu
• Uxinzelelo

I-Yoga ngokubanzi ikhuselekile kubantu abaninzi. Kodwa unokufuna ukunqanda ezinye iiposta zeyoga okanye uhlengahlengise ubume ukuba:

• Ukhulelwe
• Yiba noxinzelelo lwegazi oluphezulu
• Yiba neglaucoma
• Yiba ne-sciatica

Qiniseka ukuba uxelela umyaleli wakho weyoga ukuba unayo nayiphi na kwezi meko okanye nayiphi na ingxaki yezempilo okanye ukwenzakala. Utitshala ofanelekileyo weyoga uya kuba nakho ukukunceda ufumane izinto ezikhuselekileyo kuwe.

Zininzi iintlobo ezahlukeneyo okanye izimbo zeyoga. Ziqala ukusuka kubumnene ukuya kokubi ngakumbi. Ezinye zeendlela ezithandwayo zeyoga zezi:

• I-Ashtanga okanye i-yoga yamandla. Olu hlobo lweyoga lubonelela ngokuzilolonga ngakumbi. Kwezi klasi, ukhawuleza uhambe kwelinye icala uye kwelinye.
• I-Bikram okanye i-yoga eshushu. Wenza uthotho lwama-26 kwigumbi elishushu ukuya kuma-95 ° F ukuya kuma-100 ° F (35 ° C ukuya kuma-37.8 ° C). Injongo kukufudumeza kwaye wolule izihlunu, iigaments, kunye neethenda, kunye nokucoca umzimba ngokubila.
• Hatha yoga. Ngamanye amaxesha ligama eliqhelekileyo leyoga. Ihlala ibandakanya ukuphefumla kunye nokuma komzimba.
• Umdibaniso. Uhlobo oluthambileyo lweyoga olunokubandakanya ukuphefumla, ukucula kunye nokucamngca.
• Iyengar. Isitayile esibeka ingqalelo enkulu kulungelelwaniso lomzimba. Unokubamba ixesha elide.
• IKundalini. Ugxininisa iimpembelelo zokuphefumla kwizikhundla. Injongo kukukhulula amandla kumzimba ongezantsi ukuze ikwazi ukunyuka inyukele phezulu.
• UViniyoga. Olu hlobo luhlengahlengisa ukuma kwiimfuno kunye nobuchule bomntu ngamnye, kunye nokulungelelanisa ukuphefumla kunye nokuma.

Jonga iiklasi zeyoga kwindawo yokuzivocavoca yasekuhlaleni, kwiziko lezempilo, okanye studio seyoga. Ukuba umtsha kwiyoga, qala ngeklasi yokuqala. Thetha nomhlohli phambi kweklasi kwaye ubaxelele malunga nokwenzakala okanye imeko zempilo onokuba unayo.

Unokufuna ukubuza malunga noqeqesho lomqeqeshi kunye namava. Nangona kunjalo, ngelixa uninzi lwabaqeqeshi benalo uqeqesho olusemthethweni, akukho ziinkqubo zoqeqesho lweyoga eziqinisekisiweyo. Khetha umqeqeshi owonwabelayo ukusebenza naye ongakutyhaleli ngeendlela ongakhululekanga ngazo.

Uninzi lweeklasi zeyoga zihlala ukusuka kwimizuzu engama-45 ukuya kwengama-90. Zonke iintlobo zeyoga zibandakanya izinto ezintathu ezisisiseko:

• Ukuphefumla. Ukujonga ekuphefumlweni kwakho yinxalenye ebalulekileyo yeyoga. Utitshala wakho unokunika uqeqesho malunga nokuphefumla ukuzilolonga ngexesha leklasi.
• Iiposi. I-yoga poses, okanye i-postures, luluhlu lweentshukumo ezinceda ukukhulisa amandla, ubhetyebhetye kunye nokulingana. Ziyahlulahlula ukusuka kubunzima bokulala phantsi phantsi ukuya kubunzima bokulinganisa.
• Ukucamngca. Iiklasi ze-Yoga zihlala ziphela ixesha elincinci lokucamngca. Oku kuthoba ingqondo kwaye kukunceda uphumle.

Ngelixa i-yoga ikhuselekile ngokubanzi, usenokwenzakala xa usenza ngokungalunganga okanye uzityhalele kude kakhulu. Nazi ezinye iingcebiso zokuhlala ukhuselekile xa usenza iyoga.

• Ukuba unempilo, thetha nomboneleli wakho wezempilo ngaphambi kokuba uqalise iyoga. Buza ukuba ngaba kukho naziphi na iimeko omele uziphephe.
• Qala kancinci kwaye ufunde iziseko ngaphambi kokuba uzityhalele kude kakhulu.
• Khetha iklasi elifanele inqanaba lakho. Ukuba awuqinisekanga, buza utitshala.
• Musa ukuzityhala ngaphaya kwenqanaba lokuthuthuzela. Ukuba awukwazi ukuma, cela utitshala wakho akuncede ukuyiguqula.
• Buza imibuzo ukuba awuqinisekanga ukuba ungayenza njani inqaku.
• Yiza nebhotile yamanzi usele amanzi amaninzi. Oku kubaluleke kakhulu kwiyoga eshushu.
• Nxiba impahla ekuvumela ukuba uhambe ngokukhululekileyo.
• Mamela umzimba wakho. Ukuba uziva iintlungu okanye ukudinwa, yima uphumle.

Ilungu lePalamente yaseGuerrera. Amayeza okudibanisa. Ku: Rakel RE, Rakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 12.

Hecht FM. Unyango olongezelelweyo, olongezelelweyo, kunye nokudibanisa. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 34.

IZiko leLizwe lewebhusayithi yeMpilo eQinisekayo kunye neHlanganisayo. Izinto ezi-5 ekufuneka uyazi ngeyoga. nccih.nih.gov/health/tips/yoga. Ukuhlaziywa ngo-Okthobha 30, 2020. Ifikeleleke ngo-Okthobha u-30, 2020.

IZiko leLizwe lewebhusayithi yeMpilo eQinisekayo kunye neHlanganisayo. IYoga: kubunzulu. nccih.nih.gov/health/yoga/introduction.htm. Ukuhlaziywa ngo-Okthobha 30, 2020. Ifikeleleke ngo-Okthobha u-30, 2020.

• Ukuzivocavoca kunye nokuqina komzimba
• Isikhokelo sokuma kakuhle
• Ulawulo lwezoNyango ezingezizo iziyobisi