Ixesha lokulala leYoga: Indlela yokuphumla ukuze ulale kakuhle ebusuku

Umxholo

• Izibonelelo
• 1. Kunciphisa ukuphuthelwa
• 2. Ukwehla kobunzima
• 3. Ukuphucula umgangatho wokulala kunye nomgangatho wobomi
• 4. Ukukhuthaza ukuphumla
• Iingxaki
• I-Yoga ishukuma ukuzama
• Imilenze-ye-iWonga
• Ibhabhathane ehlaziyiweyo
• Iposi yomntwana
• Pose isidumbu
• I-yoga nidra
• Iingcebiso namacebo
• Ungayitshintsha njani inkqubo yakho yesiqhelo
• Umgca wezantsi

Ukuziqhelanisa neyoga ngaphambi kwexesha lokulala kuyindlela eyoyikekayo yokukhupha yonke into oyibambe ngengqondo okanye emzimbeni ngaphambi kokuntywila kubusuku boxolo lobuthongo obunzulu.

Ukubandakanya ukuziqhelanisa neyoga kwindlela yakho yasebusuku kunokuphucula umgangatho kunye nexesha lokulala kwakho. Oku kuluncedo ngakumbi kubantu abalele kancinci, abangenabuthongo, okanye abanaxesha lokulala.

Funda ukuze ufunde malunga nezibonelelo zeyoga yokulala, ukuma kweyoga ukuzama, kunye neengcebiso zempumelelo.

Izibonelelo

Jonga ezinye izibonelelo zenkqubo yokulala yeyoga yokulala.

1. Kunciphisa ukuphuthelwa

Ukuziqhelanisa neyoga rhoqo kunokukunceda ulawule iimpawu zokungalali. Unokwazi ukulala ngokukhawuleza, ulale ixesha elide, kwaye uphinde ulale emva kokuvuka ebusuku.

Uphando olusuka kumanqaku ukuya ekusebenzeni kweyoga kunye nezinye iindlela zonyango zomzimba ekunyangeni ukulala nokukhuthaza ukulala okungcono. Ukongeza kwiyoga, abantu abenza ukucamngca, i-tai chi, kunye ne-qigong banamava aphuculweyo okulala.

Izifundo ezinzulu ngakumbi ziyafuneka ukwanda kwezi ziphumo.

2. Ukwehla kobunzima

Ukuziqhelanisa neyoga kuhambelana nokwehla kobunzima kunye nokulala okusemgangathweni. Ukwenza i-yoga ngaphambi kokulala kunokukunceda ulale ngcono, okunesiphumo esihle kulondolozo lobunzima kunye nokulahleka kobunzima. Inokukunceda ukuba uqaphele ngakumbi indlela otya ngayo.

3. Ukuphucula umgangatho wokulala kunye nomgangatho wobomi

I-Yoga yenye indlela yendalo kuncedo lwamayeza okulala ahlala enikwa abantu abadala.

Abaphandi bajonge kwiziphumo zexesha elide zokuziqhelanisa neyoga kubantu abadala. Bafumanise ukuba ukuziqhelanisa neyoga kwaba nefuthe elihle kumgangatho wobuthongo kunye nobomi ngokubanzi xa kuthelekiswa neqela lolawulo, elingaboni zibonelelo zininzi.

4. Ukukhuthaza ukuphumla

I-Yoga inokunceda ukubeka umzimba wakho kwimeko ezolileyo, eyaziwa njengempendulo yokuphumla. Oku kuchasene nempendulo yokulwa okanye yokubaleka. Ukwenza imeko yeyoga yokuthomalalisa kunokukunceda uphumle kwaye ungene kumgangatho osezantsi wokuvuka.

Oku kunokubangela ukuba ube noxinzelelo lwegazi olusezantsi kunye namaxabiso asezantsi oxinzelelo lwehomoni yecortisol. Isiqhelo sinokunceda ukunciphisa uxinzelelo olunxulumene noxinzelelo njengokufumana ubunzima, ixhala kunye nokuqaqanjelwa sisisu.

Iingxaki

Akukho zininzi zithintelekileyo ekwenzeni i-yoga ngaphambi kokulala ukuba nje wenza indawo ekhuselekileyo. Ukuba uziva ukuba nokuba ubume obunobunkunkqele buyakuvuselela ingqondo okanye umzimba wakho ngokwaneleyo ukuze uhlale uphaphile, ke kungcono ukubaphepha. Endaweni yoko, gxila ekucamngeni, kwiindlela zokuphefumla, okanye kwi-tai chi.

Umzimba wakho unokuvula ngakumbi kwaye ubhetyebhetye kwiiyure zomhla kamva. Sebenzisa amandla emisipha ukulungelelanisa ubhetyebhetye kwaye ukunqande ukuzityhalela ngaphaya kwemida yakho. Ukuba unayo nayiphi na inkxalabo yezonyango, kubandakanya nokwenzakala, thetha nogqirha wakho ngaphambi kokuqala isenzo esitsha.

I-Yoga ishukuma ukuzama

Ngaba ezi yoga, zokwenza ukuba umzimba kunye nengqondo yakho zilungele ukulala.

Imilenze-ye-iWonga

Ungasebenzisa umqamelo okanye i-bolster phantsi kwethanga lakho. Ukuguqula le pose, beka iinyawo zakho kunye okanye uvule imilenze yakho ngokubanzi.

1. Hlala ngecala lakho lasekunene ecaleni kodonga.
2. Jinga imilenze yakho eludongeni njengoko ulele ngomqolo, ubeka isinqe sakho ngokuchasene okanye usondele eludongeni.
3. Phumla iingalo zakho kwindawo efanelekileyo.
4. Landela umphefumlo wakho kwaye ujonge ukukhupha uxinzelelo emzimbeni wakho.
5. Hlala kule ndawo ukuya kuthi ga kwimizuzu emi-5.

Ibhabhathane ehlaziyiweyo

Oku kuzolisa ukubuyisela kwimeko yesiqhelo kuthoba inkqubo yeemvakalelo kunye nokunciphisa uxinzelelo. Ukufumana inkxaso eyongezelelweyo, beka iibhloko okanye imiqamelo phantsi kwamadolo akho.

1. Ukusuka kwindawo ohleli kuyo, cinezela iinyawo zakho kunye.
2. Vula amadolo akho emacaleni.
3. Lala ngomqolo.
4. Beka izandla zakho kwindawo efanelekileyo.
5. Bamba le poso ukuya kuthi ga kwimizuzu emi-5.
6. Unokwenza oku njengokuzolula kunye neqabane, njengoko kubonisiwe kwi-GIF apha ngasentla.

Iposi yomntwana

Le ndawo yokuphumla yonyusa ukuguquguquka ngelixa usolula kwaye wolule umqolo. Ukufumana inkxaso eyongezelelweyo, beka umqamelo phantsi kwebunzi lakho, isifuba, okanye amathanga.

1. Ukusuka kwitheyibhile yetafile, yeka isinqe sakho emva kwizithende zakho.
2. Beka amadolo akho ngokusondeleyo okanye ngaphandle.
3. Khulula isifuba sakho kwaye usivumele sizike emathangeni akho.
4. Hlaziya naluphi na uxinzelelo phakathi komqolo wakho.
5. Hlala kule ndawo ukuya kuthi ga kwimizuzu emi-5.

Pose isidumbu

Yenza le ndawo yokubuyisela kwimeko yesiqhelo emva kokuziqhelanisa. Ngeli xesha, unokukhululeka. Okanye wenze imifanekiso ekhokelweyo, ukucamngca, okanye iyoga nidra.

1. Lala emethini okanye ebhedini yakho.
2. Beka iinyawo zakho banzi kancinci kububanzi kune-hip-distance apart.
3. Ukulungelelanisa intloko yakho, intamo kunye nomqolo.
4. Gxila kwimpefumlo yakho njengoko uyeke ngokupheleleyo uxinzelelo emzimbeni wakho.
5. Vumela umzimba wakho ukuba uwe nzima.
6. Hlala kule ndawo ukuya kuthi ga kwimizuzu eli-15.

I-yoga nidra

I-yoga nidra luhlobo lokucamngca okukhokelwayo okuphucula umgangatho wokulala, ukunciphisa uxinzelelo, kunye nokukhuthaza imeko enzulu yokuphumla. Ukuziqhelanisa kubandakanya ukulala phantsi, ukuphefumla ngokunzulu, kunye nokulandela iindlela zomlomo ezisebenza ukuthomalalisa ingqondo yakho kunye nokunyibilikisa uxinzelelo.

Nazi izinto ezimbalwa ezirekhodiweyo zeyoga nidra onokuzikhuphela.

Iingcebiso namacebo

Kukho iindlela ezininzi zokufumana uninzi lwenkqubo yakho yokulala yoga. Cwangcisa ixesha elinokufikeleleka, nokuba yimizuzu eli-10 kuphela. Ngale ndlela uya kuba nexesha elininzi lokugqibezela indlela oyikhethileyo, wandise iseshoni ukuba ixesha liyavuma, kwaye ulale ngexesha lakho lokulala.

Khetha iintlobo ezicothayo zeyoga ezinje ngehatha, yin, okanye ukubuyisela kwimeko yesiqhelo. Ziphephe iinkqubo zeyoga ezinje ngokuba shushu okanye ivinyasa. Gxila kwizikhundla zokuzola, ukubuyisela kwimeko yesiqhelo, kunye nokugxila ngaphakathi.

Hlala kude nokusebenza okusebenzayo, okunika amandla, njengokubuyela umva. Ekupheleni kweseshoni yakho, yenza imithambo yokuphefumla ekhuthaza ukulala okusemgangathweni.

Yenza indawo yokulala esempilweni ngokukhetha ubushushu obutofotofo, ukucoca igumbi lezinto ze-elektroniki, kunye nokusebenzisa amakhandlela okanye ioyile efanelekileyo yokuhambisa ivumba lokuphumla.

Ziqhelanise kwigumbi elinokukhanya okungacacanga kwaye usebenzise imaski yamehlo ixesha elide. Ngomculo ongasemva, khetha umculo okunceda ukuba ulale, ezinje ngee-binaural beats okanye ii-Solfeggio frequency. Ungasebenzisa ii-earplugs ukuvimba ingxolo.

Ungayitshintsha njani inkqubo yakho yesiqhelo

Yenza utshintsho oluncinci, olulula kwimikhwa yakho yobusuku. Yila i-yoga yakho yokuziqhelanisa neenjongo ezimbalwa ezinokufikelelwa ngokusekwe kubungakanani bexesha onalo kunye nophuculo oluphambili ojolise kulo.

Thatha isigqibo sokuba yintoni ekunika inkuthazo yokubambelela kwinkqubo yakho. Oku kunokubandakanya ukujonga umkhondo wenkqubela phambili yakho ngombane okanye kwijenali, ukuzivuza, okanye ukuba neqabane elinika ingxelo.

Ukuba uhlala nabanye, baxelele ukuba mabalindele ntoni kwindlela yakho yasebusuku. Yiba lula kuwe ukuba utyibilika kwinkqubo yakho. Ungahlala uzibophelela ukuqala kwakhona ngosuku olulandelayo.

Umgca wezantsi

Ixesha lokulala leyoga liluncedo kubantu abanezinto ezininzi zokulala. Nokuba ujonge ukulala nzulu okanye ngaphezulu, ukuziqhelanisa neyoga ngaphambi kokulala kunokuba yile nto uyifunayo.

Ngaba ezi zinto zokuphumla zikhulula uxinzelelo lwemisipha, ukuphumla kunye nokuzola. Hlala ungaguquguquki kuqheliso lwakho usazi ukuba kungathatha iiveki ezimbalwa ngaphambi kokuba ubone iziphumo. Gcina iphepha ukuze ubone inkqubela yakho kwaye ubone ukuba yeyiphi imiba yesiqhelo sakho ezisa uncedo.