Inzululwazi yaseSavasana: Ukuphumla kunokubaNceda njani kulo naluphi na uhlobo lokuzilolonga

Umxholo

• USavasana uphelisa uxinzelelo lomzimba nolwengqondo olwakha ngexesha lokuzilolonga
• Ukuvuza ngomsebenzi onzima kunye noSavana kunokukunceda wakhe umkhwa wokuzilolonga
• I-Savasana inokukunceda ugcine umsebenzi wakho wokuzilolonga uphakeme ngalo lonke usuku
• I-Savasana yakha ukomelela esinokukusebenzisa kubomi bethu bemihla ngemihla
• I-Savasana ikugcina ukhona kwaye wonwabe ngakumbi
• Uyithatha njani iSavasana

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Uya kufuna ukuqala ukubekela bucala imizuzu emihlanu emva koqeqesho ngalunye.

Xa abafundi beyoga becinezelwe ixesha, enye yezinto zokuqala ukuya eSavasana. Elo xesha lifutshane lokubeka isidumbu kwindawo yeklasi ekupheleni kweklasi kunokuziva ungonwabanga xa unezinye izinto ezizigidi zokuwela uluhlu lwezinto oza kuzenza.

Kodwa ungaphulukana nezibonelelo ezininzi zengqondo kunye nomzimba ngokutsiba iSavasana emva kweyoga, HIIT, okanye nawuphi na umsebenzi.

Xa ucinga ngo-Savasana ngokubanzi ngokubanzi njengokucamngca kwengqondo enokusetyenziswa emva kwalo naluphi na uhlobo lokuzilolonga (hayi i-yoga kuphela), eli xesha libonakala lingasebenzi linamandla.

"I-Savasana ivumela umzimba ukuba uthathe iziphumo zokuzilolonga," ucacisa utitshala weyoga uTamsin Astor, PhD kwi-neuroscience yokuqonda kunye nombhali we-Force of Habit: Sebenzisa amandla akho ngokuphuhlisa imikhwa emihle. "Ngokukodwa kweli lizwe likhutheleyo, lixakekile, ukuba nexesha lokuphumla lokunganyanzeliswa ukuba ungenzi nto kodwa ugxile ekuphefumlweni lithuba lokuyeka."

Nazi ezinye zeenzuzo ezinkulu zeSavasana, kunye nendlela enokusetyenziswa ngayo njengomphelelisi kuwo nawuphi na umthambo.

USavasana uphelisa uxinzelelo lomzimba nolwengqondo olwakha ngexesha lokuzilolonga

Nokuba wenza imibuliso yelanga, uthatha iklasi ye-HIIT, okanye ibhayisekile, umthambo unefuthe elinamandla emzimbeni. Intliziyo yakho ibetha ngokukhawuleza, umzimba wakho uyabila, kwaye nemiphunga yakho iphefumla ngamandla.

Ngamanye amagama, ukuzilolonga kubeka uxinzelelo emzimbeni- kunye nokuthatha i-Savasana okanye ukucamngca emva kokuzivocavoca kunceda ukuyibuyisela kwi-homeostasis, okanye imeko elungeleleneyo yomzimba wakho.

"Umzimba wakho awuhlukanisi phakathi koxinzelelo ekubalekeni kwihlosi, ukuba nosuku olude emsebenzini, okanye ukubaleka epakini," utshilo uGqirha Carla Manly, ugqirha wezengqondo kunye nomhlohli weyoga kunye nokucamngca. Ukuzilolonga kusenza sibe kwimeko yokulwa okanye yokubhabha. Ezo meko zibangela ukuba umzimba uzikhukulise nge-adrenaline kunye ne-cortisol. Umzimba uzivalela ngaphandle ngaphandle kwemisebenzi ebalulekileyo. ”

Ukuthatha indawo yokuphumla emva kokuzivocavoca kuyaphikisana neempendulo zoxinzelelo emzimbeni, uyaphawula.

Akunjalo nje ngamahomoni ethu, nangona kunjalo. I-Savasana njengesiqhelo sokucamngca ikwanceda amalungu ukuba abuyele ekusebenzeni rhoqo emva kokwenza i-overdrive ngelixa ubuzilolonga, oko ke kunceda ukubuyela kwimeko yesiqhelo.

Ukucamngca kunenzuzo enkulu kwimpilo yomzimba, njengokunciphisa uxinzelelo lwegazi, ukonyuka kokuzikhusela komzimba kunye nokuphucula ukusebenza kwemiphunga, utshilo uAstor.

Xa sivumela umzimba ukuba ubethwe ngumoya emva kokuzilolonga- endaweni yokubopha kwivenkile yokutya okanye ubuyele eofisini-kudala ukuzola. Kwaye uphando lubonisa ukuba ukucamngca rhoqo (njengokuzilolonga).

Ukudibanisa ezi zimbini kunokunceda ukubonelela ngoxinzelelo olukhulu ngakumbi.

Ukuvuza ngomsebenzi onzima kunye noSavana kunokukunceda wakhe umkhwa wokuzilolonga

Ukujika umthambo ube yinto eqhelekileyo kunokuba lucelomngeni. Uninzi lwethu lunokuza nezizathu ezahlukeneyo zokutsiba umthambo. I-Savasana inokuba yenye yeendlela zokuguqula umthambo ube ngumkhwa.

“USavasana anganceda abantu babambelele kwimithambo yabo yokuzilolonga. Kwinqanaba lethu, sizilwanyana kwaye sisebenza kwinkqubo yokufumana umvuzo, nokuba sisazi okanye siyiqonda. Elo xesha lokuphumla lifana nenkqubo yemivuzo eyakhelwe-ngaphakathi, ”uManly uxelele uHealthline.

Ukwazi ukuba ungonwaba, nokuba kungokwesiko le-Savasana okanye ngokucamngca nje kwibhentshi yepaki, kunokubonelela ngenkuthazo yokusebenza.

I-Savasana inokukunceda ugcine umsebenzi wakho wokuzilolonga uphakeme ngalo lonke usuku

Uyazi ukuba phezulu kwendalo ufumana emva kokuzivocavoca? I-Savasana inokunceda ekwandiseni imeko yakho ephezulu emva kokuba uphumile emethini, utshilo uManly.

"Ukuba uyakwazi ukunciphisa isantya kwaye wonwabele okuseleyo, ungakuthatha oko kuphumla kwinxalenye elandelayo yosuku lwakho," utshilo. "Ivumela umzimba ukuba ukhukume uzive kamnandi ngamakhemikhali e-neurochemical anokunceda ukuba uhlale ukonwabile."

Kukho ixesha elide lempilo yengqondo ngokudibanisa ukuqonda kunye nokuzilolonga. Ngo-2016 kwafumanisa ukuba abantu abanexinzelelo lwezonyango babone ukuphucula okukhulu kwiimpawu zabo xa bacamngca imizuzu engama-30 ngaphambi kokubetha i-treadmill kabini ngeveki kwiiveki ezisibhozo.

I-Savasana yakha ukomelela esinokukusebenzisa kubomi bethu bemihla ngemihla

Okumangalisayo kukuba, i-Savasana ithathwa njengeyona nto inzima kakhulu kwiyoga. Akululanga ukubeka phantsi, uphumle umoya, kwaye uthulise ingxoxo engqondweni. Kodwa ukuqeqesha ingqondo nomzimba ukuba ucamngce emva komsebenzi onzima kwakha ukomelela okunokusetyenziswa kwezinye iinkalo zobomi.

"Xa sikwazi ukuthatha olo phumlo, sihlala singazanyazanyiswa yimicimbi yangaphandle. Isinika ukuzithemba kwangaphakathi kunye nentlalo-ntle, ”kwabelana ngoManly.

Njengokuba ufunda ukuyeka amaxhala amancinci obomi xa useSavasana, uphinde uphuhlise izakhono zokuphendula ngengqondo kwimeko enzima.

I-Savasana ikugcina ukhona kwaye wonwabe ngakumbi

Kukangaphi ucinga enye into ngaphandle kwale uyenzayo ngoku? Uphononongo luka-2010 oluqokelele iimpendulo ze-iPhone ezivela kubantu abadala abangama-2,250 kwihlabathi liphela luveze ukuba phantse isiqingatha seengcinga zethu asinanto yakwenza nento eyenzekayo nangawuphi na umzuzu.

Kuphononongo oluthe kratya, idatha ikwabonakalise ukuba abantu bathambekele ekubeni bangonwabi xa iingcinga zabo zingahambelani nezenzo zabo.

U-Savasana kunye nokucamngca kunokusinceda sigxile koku kwaye ngoku, kunokusenza sizive sonwabe ngakumbi ebomini bethu, u-Astor ucacisa.

Ngexesha elizayo abo ufunda nabo baqala ukuqengqa iimethi zabo kunye nokuphuma kwabo ngaphandle kwesitudiyo ngaphambi nje kwe-Savasana - okanye ulinga ukukhawuleza ubuyele emsebenzini emva kokubaleka-phinda-phinda ukucamngca kwakho.

Nantsi indlela yokuphumla ngenkuthalo emva kokuzivocavoca ukuvuna umvuzo wengqondo kunye nomzimba weSavasana.

Uyithatha njani iSavasana

1. Beka bucala imizuzu emi-3 ukuya kwezi-10 emva kokuzilolonga. Intloko uye kwindawo ethe cwaka onokuyibeka phantsi okanye uhlale kuyo.
2. Thetha ngomqolo emhlabeni iinyawo zakho zibanzi-ububanzi ngaphandle, iingalo zakho zikhululekile ecaleni komzimba wakho, kunye neentende zakho zijonge phezulu.
3. Vala amehlo kwaye uphumle ukuphefumla kwakho. Yiyeke nayiphi na imbandezelo yemisipha enokuthi yakhiwe ngexesha lokuzilolonga kwakho. Zama ukucoca ingqondo yakho. Ukuba iingcinga ziyavela, zamkele kwaye uziyeke zihambe.
4. Unokuzibona sele usiya kulala, kodwa zama ukuhlala uphaphile kwaye uqaphele okwangoku. Izibonelelo eziyinyani zeSavasana- okanye nakuphi na ukucamngca- zenzeka xa usondela kuyo ngengqondo nangenjongo.
5. Xa ulungele ukugqiba i-Savasana yakho, buyisela amandla emzimbeni ngokugungqa iminwe neenzwane zakho. Qengqela ngasekunene kwakho, emva koko uhambe kancinci uhlale phantsi.

UJoni Sweet ngumbhali ozimeleyo ojolise ekuhambeni, kwezempilo nakwimpilo entle. Umsebenzi wakhe upapashwe ngu-National Geographic, Forbes, Christian Science Monitor, Lonely Planet, Prevention, HealthyWay, Thrillist, nokuninzi. Qhubeka naye I-Instagram kwaye umjonge ipotifoliyo.