Zama ezi zinto zeYoga ukuze wandise ukuchuma kwakho

Umxholo

• Izibonelelo zeyoga zokuchuma
• Yomeleza umzimba
• Ukuphelisa uxinzelelo, uxinzelelo kunye noxinzelelo
• Amabhalansi amahomoni
• Ixhasa ukuveliswa kwesidoda
• Yandisa amazinga empumelelo e-ART
• Ukhuseleko lweyoga yokuzala
• Ezona ntlobo zibalaseleyo zeyoga yokuzala
• Amathuba okuzama
• Ukuhla kwe-Angle Bound
• Ukuma ndawonye
• Umlo II
• Uthikazikazi uPose
• Ukubuza iPuppy
• I-Bridge Pose
• Savasana
• Ukuthatha
• Ukuhamba okuNengqondo: I-15 yemizuzu yokuhamba kweYoga yoxinzelelo

“Phumla nje kwaye izakwenzeka.” Ukuba ujongana nokungachumi, eli lelona cebiso liluncedo ulivayo amaxesha ngamaxesha. Ukuba bekulula kuphela, akunjalo?

Oko kwathiwa, iyoga ngu umsebenzi wokuphumla. Kwaye apho are ezinye izibonelelo eziphandiweyo malunga neyoga, ukungachumi, kunye nokwenza umthambo ukunceda izibini ukuba zikhulule uxinzelelo lwengqondo kunye noxinzelelo lomzimba.

Nantsi indlela onokuvuna ngayo umvuzo wokuziqhelanisa neyoga ngelixa uzama ukukhulelwa (TTC).

Izibonelelo zeyoga zokuchuma

EUnited States, isibini esinye kwabasi-8 abafumani bantwana. Ngokubanzi malunga nesinye kwisithathu samatyala zibangelwe ngumcimbi wokuzala kwabasetyhini, esinye isinye kwisithathu zibangelwa yindoda, kwaye ezinye zizinto ezidibeneyo okanye zenzeke ngezizathu ezingaziwayo.

I-Yoga ibonisa isithembiso njengotshintsho kwindlela yokuphila enokuthi incede ekukhuthazeni ukuzala okunempilo kumadoda nabafazi.

Yomeleza umzimba

Ukuba nobunzima obongezelelekileyo yinto yokungachumi emadodeni nakwabasetyhini. Kunye nokutya okunempilo, umthambo yinxalenye ebalulekileyo yayo nayiphi na inkqubo yokunciphisa umzimba.

Ukuba usaqala ngokuzilolonga, i-yoga yindlela ethambileyo yokunciphisa umzimba wakho ekuhambeni rhoqo. Kwaye ngelixa iimeko zinganyanzeli irhafu kumalungu, ngokuqinisekileyo uya kuziva kukutsha kwiimisipha zakho kunye nokwanda kokuguquguquka.

Ukuphelisa uxinzelelo, uxinzelelo kunye noxinzelelo

bonisile ukuba ukuya kuthi ga kwiipesenti ezingama-40 zabasetyhini abaphantsi konyango lokungachumi abajongana nenqanaba loxinzelelo, uxinzelelo, okanye zombini. (Omnye ubeka loo pesenti ngaphezulu, phakathi kwabasetyhini nakumadoda.) Ukuxelelwa nje ukuba "uphumle" kunokuba nefuthe elibi kwaye kukhokelele kumjikelo ombi wokuzibek 'ityala.

Ukubandakanya i-yoga kunye nokuzilolonga kwengqondo (ukuphefumla okunzulu, umzekelo) kwindlela yakho yesiqhelo kunokunceda ukuthoba uphawu lweeserum zomzimba wakho, kwaye, kuphuculwe ukusebenza kwamajoni omzimba.

Kwisifundo esinye esincinci sika-2015, abantu abangama-55 abaphantsi konyango lokungachumi benza i-yoga kwaye baya kwiqela leengxoxo veki nganye kwiiveki ezi-6. Ukuxhalaba kwabo okucacileyo kwehle ngeepesenti ezingama-20.

Amabhalansi amahomoni

Ukuphonononga umbono wokuba xa kulawulwa uxinzelelo, amanqanaba ehomoni ayalandela. Umzimba nengqondo, umoya kunye nokulinganisela - konke kudityanisiwe. Ukuziqhelanisa neyoga rhoqo kunokunceda ukuphucula unxibelelwano phakathi kwengqondo kunye neehomoni (ii-axis ze-neuroendocrine), oko kuthetha ukuba iihormoni zilunge ngakumbi xa zizonke.

Kwakhona, oku kwenzelwa abasetyhini kunye namadoda. Kwaye ngokulinganisela okungcono kwehomoni kuhlala kuza umnqweno wesini kunye nomsebenzi wokuzala.

Ixhasa ukuveliswa kwesidoda

Inani eliphantsi lobudoda emadodeni kwihlabathi liphela yinto ekhulayo. Kwiimeko ezininzi, ukubalwa okuphantsi kunokubangelwa yindlela yokuphila okanye imeko yokusingqongileyo, njengokutyeba kakhulu, ukutshaya, okanye ukubonakaliswa yimichiza. Umboniso obonisa ukuba ukufaka i-yoga kubomi bemihla ngemihla kunokunceda ukunciphisa uxinzelelo kunye noxinzelelo, kulawule ukusebenza komzimba, kunye nenkxaso yemveliso yesidoda.

Ngelixa kugxilwe ngakumbi kule ndawo, abaphandi bagqiba kwelokuba i-yoga inokuyiphucula impilo yamadoda yokuzala kwaye inokunceda ukuthintela ukungachumi.

Yandisa amazinga empumelelo e-ART

Ukuba okwangoku uphantsi kwe-IVF okanye uzama enye iteknoloji yokuncedisa yokuzala (i-ART), iyoga inokunyusa amathuba okuba ukhulelwe. Ucacisa ukuba iyoga iyanceda ukukhulisa imeko yamadoda neyabafazi ngokwasemzimbeni nangokwengqondo.

Abaphandi bavavanye izifundo ezingama-87 zangaphambili zezibini ezenza i-ART kunye neyoga. Bazimisele ukuba ukuphefumla, ukucamngca, kunye nokuma (asanas) kunokunciphisa uxinzelelo, uxinzelelo kunye noxinzelelo kunye nokunciphisa amanqanaba entlungu- zonke izinto ezibonakala ngathi zenza ukukhulelwa kube lula.

Idibeneyo: Ukujonga ixesha lakho lokuzala

Ukhuseleko lweyoga yokuzala

I-Yoga yokuzala inokukhuseleka ngokupheleleyo, nokuba umtsha kulo mkhwa. Isitshixo kukuqala ukucotha kunye nokumelana nokuya kude kakhulu. Gxila endaweni yokuphefumla kwakho kunye noko uziva ukhululekile. Ukungena nzulu kwi-pose ngaphandle kokulungelelaniswa okufanelekileyo kunokukubeka emngciphekweni wokonzakala.

Ngaphaya koko, unokufuna ukubuza ugqirha wakho ukuba ngaba zikhona izizathu ekufuneka uzicacisile ngeyoga. Umzekelo, buza ugqirha wakho ukuba zeziphi izikhokelo ekufuneka uzilandele ukuba wenza ukuvuselelwa kwe-ovari njengenxalenye ye-IVF. Ngomthambo onamandla, unokuba semngciphekweni owandayo wonyango olungxamisekileyo obizwa ngokuba yi-ovarian torsion.

Uninzi lweeyo poses zilunge kwaye zingagqitywa ngesantya sakho, kodwa ugqirha wakho unokucacisa naziphi na izinto eziphambili ekufuneka uzenzile nokungamele uzenzele.

Kwaye unokufuna ukutsiba i-yoga eshushu- ubuncinci de emva kokukhulelwa kwakho. Ngelixa kungekho zifundo zininzi ngokubhekisele kwi-TTC, ngaba iyabonisa ukuba i-yoga kwiindawo ezinobushushu ezinokuba yingozi ngexesha lokukhulelwa.

Idibeneyo: Iividiyo ezilungileyo ze-yoga zokubeletha ukuzama

Ezona ntlobo zibalaseleyo zeyoga yokuzala

I-Yoga ligama elibanzi lokuchaza uninzi lweentlobo ezithile. Uhlobo ngalunye olwahlukileyo lweyoga luza ngokulandelelana, imeko-bume, okanye ukugxila. Ezinye iintlobo zichanekile ngakumbi kunezinye ukuba uzama ukukhulelwa okanye ukuba usaqala.

Ezi ndidi zilandelayo zeyoga zihlala zithambile:

• Hatha
• Iyengar
• ukubuyisela kwimeko yesiqhelo

Ezi ndidi zilandelayo zeyoga zihlala zomelele ngakumbi:

• I-Bikram (okanye i-yoga eshushu, ngokubanzi)
• Ashtanga
• UVinyasa

Unokufuna ukuqala ngeentlobo ezinobuntu ngelixa uzama ukukhulelwa. Ukuba ubusenza uhlobo olunamandla ngakumbi lweyoga kangangeminyaka, jonga kumhlohli wakho kunye nogqirha wakho ukuze ufumane isikhokelo esithile ngokuqhubeka nokuzilolonga.

Idibeneyo: Isikhokelo esipheleleyo kwiindidi ezahlukeneyo zeyoga

Amathuba okuzama

Umqeqeshi weyoga esekwe eBoston uKristen Feig wabelana ukuba ezi yoga zibonisa ukuba zifanelekile kwaye zikhuselekile kwizibini eziziqhelanisayo ngelixa zizama ukukhulelwa.

Ukuhla kwe-Angle Bound

Esi sithuba sikwabizwa ngokuba yiSupta Baddha Konasana. Ngokuka-Feig, "inceda ukukhulula uxinzelelo kunye noxinzelelo esinqeni / emiphakathini apho abantu basetyhini bahlala benomvandedwa kunye noxinzelelo."

Kwenziwa kanjani:

1. Qala esi sikhundla emqolo kunye nemilenze yakho eyandisiweyo phambi kwakho kunye neengalo zakho ecaleni lakho, iintende.
2. Gobela omabini amadolo ngaphandle uze uzise iinyawo zakho ndawonye.
3. Phumla kwindawo yokubamba kwaye ukuba awunako ukuzisa amadolo akho ukuchukumisa umhlaba cinga ngokuxhasa amathanga akho angaphandle ngeebhloko okanye iitawuli / iingubo ezisongiweyo.
4. Hlala kule ndawo umzuzu omnye ukuba lixesha lokuqala- kwaye ungalibali ukugcina ukuphefumla. Sebenzela ukuziphumza ngale ndlela imizuzu emi-5 ukuya kweli-10.

Ukuma ndawonye

I-Shoulderstand kwindawo yokuguqula into "eyonyusa ukuhamba kwegazi esinqeni nasentliziyo," utsho uFeig. "Ikwanceda ukulawula idlala lengqula kunye nokunciphisa uxinzelelo kunye noxinzelelo." Kwaye awudingi ukwenza le pose ingaxhaswanga - zama ngemilenze yakho udonga.

Kwenziwa kanjani:

1. Qala ngecala elifutshane lomatshini wakho eludongeni. Iimpundu zakho kufuneka ziphumle eludongeni iinyawo zakho zikhombe emoyeni. Umzimba wakho ongaphezulu kufuneka uphumle ngokuqinileyo emethini. (Unokukhetha ukubeka ingubo esongiweyo phantsi kwamagxa akho ukuze uthathe uxinzelelo entanyeni yakho.)
2. Gobisa amadolo akho kwaye uzise iingalo zakho ecaleni lakho ukuze iingqiniba zakho zenze i-90-degree angle.
3. Nyathela iinyawo zakho eludongeni njengoko usebenzisa umzimba wakho ongaphezulu ukuphakamisa undoqo wakho, ekugqibeleni ufumane isikhundla sokuma kwamagxa neengalo zakho zixhasa umva wakho ophakathi.
4. Unokugcina imilenze yakho igobile, uyolule, okanye ekugqibeleni ubavumele ukuba baxhomeke ngokukhululekileyo ngaphezulu komzimba wakho.
5. Hlala kule ndawo umzuzu omnye, usebenze ukuya kuthi ga kwimizuzu emi-5 ukuya kwengama-20.

Umlo II

Esi sikhundla sinamandla "sakha amandla ezinqeni / emathangeni / kwizisu," utsho uFeig. Kwaye okona kubaluleke kakhulu, iyanceda "ukukhulula amandla amabi ngeemvubu."

Kwenziwa kanjani:

1. Yima iinyawo zakho ezi-3 ukuya kwezi-4 iinyawo ukwahlukana kwaye wandise iingalo zakho ziye kwelinye icala - iintendelezo zijonge ezantsi-ezihambelana nomgangatho.
2. Jika unyawo lwakho lwasekhohlo uye ngaphandle ngasekhohlo iidigri ezingama-90 ngelixa ujika unyawo lwasekunene ngaphakathi, uqinisekisa ukugcina izithende zakho zilungelelanisiwe.
3. Gobela idolo lasekhohlo ukuze i-shin yakho ijonge emhlabeni (xhathisa ukuvumela ukuba ihambe ngaphaya kweqatha lakho) kwaye ugcine isibilini sakho singathathi hlangothi ngeengalo zakho zomelele.
4. Hlala kule ndawo imizuzwana engama-30 ukuya kumzuzu opheleleyo. Emva koko phinda kwelinye icala.

Uthikazikazi uPose

UFeig ucacisa esithi, "ngokufanayo noMlwi II, le ndawo ikhupha uxinzelelo esinqeni kwaye ivule nendawo yentliziyo."

1. Yima ngeenyawo zakho malunga nokude njengoko wenzayo kwiQhawe II. Jika zombini iinyawo kancinci kwicala ojonge kulo.
2. Gobisa amadolo akho kwindawo ye squat ngamadolo akho kwi-90 degree angle.
3. Phakamisa iingalo zakho nakweliphi na icala lomzimba wakho ngokuhambelana nomhlaba kwaye ugobe iingqiniba zakho - kananjalo kwiidigri ezingama-90 - ukuze izandla zakho zikhombe esibhakabhakeni. Ngenye indlela, unokuziphumlisa izandla zakho kakuhle kwintamo yakho.
4. Hlala kule ndawo imizuzwana engama-30 ukuya kumzuzu opheleleyo.

Ukubuza iPuppy

"Uninzi lwabantu lubambe uxinzelelo emagxeni abo," utsho uFeig. I-Puppy Pose ngumxube phakathi kwePose yaBantwana kunye neNja ejonge ezantsi. Esi sikhundla sinceda "ukuvula amagxa kunye nokukhupha uxinzelelo. Ikwathambisa isinqe kwaye ifumane isinqe ngaphezulu kwentliziyo ukonyuka kokuhamba kwegazi emzimbeni wonke. ”

1. Qala kuwo omane amanqanaba, uqiniseke ukuba isinqe sakho sithe tye ngaphezu kwamadolo akho kwaye amagxa akho athe nkqo ngaphezulu kwezihlahla zakho ukuze zilungelelaniswe ngokufanelekileyo.
2. Gobisa iinzwane zakho phantsi njengoko usizisa izandla zakho iisentimitha ezimbalwa phambi kwakho.
3. Emva koko cinezela izandla zakho emhlabeni ngelixa uhambisa iimpundu zakho umva kancinci ukubuyela emaqatheni akho.
4. Phumla ibunzi lakho emhlabeni okanye ngengubo / itawuli ukuze ukhululeke.
5. Hlala kule ndawo phakathi kwemizuzwana engama-30 kunye nomzuzu opheleleyo.

I-Bridge Pose

Isenokuziva ihlekisa ekuqaleni, kodwa ibhulorho pose "ivula intliziyo kunye nesinqe," utsho uFeig. Ikwakhupha uxinzelelo emazantsi esisu kwaye yomeleza ukubengezela ukuxhasa impilo yenyonga. Awukwazi ukwenza ibhulorho epheleleyo? Zama ibhulorho exhaswayo.

1. Lala ngomqolo imilenze yakho yandisiwe neengalo zakho ecaleni kwakho.
2. Emva koko bend amadolo akho phezulu, usondeze izithende zakho kufutshane neempundu zakho.
3. Nyusa isinqe sakho esibhakabhakeni, ucinezele iinyawo zakho neengalo. Amathanga akho kunye neenyawo zakho kufuneka zihambelane kunye namathanga akho kufuneka afane nomhlaba.
4. Ukuba ungathanda inkxaso, beka ibhloko, ugoqe ingubo / itawuli, okanye umqamelo omncinci wokuqinisa phantsi kwe-sacrum yakho.
5. Ngenisa ngobunono amagxa akho egxalathelana ngokusondeza i-sternum yakho phezulu kwisilevu sakho.
6. Hlala kule ndawo phakathi kwemizuzwana engama-30 ukuya kumzuzu opheleleyo.

Savasana

Kwaye musa ukutsiba ukucamngca kokugqibela ekusebenzeni kwakho. Ukwabelana ngezabelo zeSavasana "kunceda ukunciphisa uxinzelelo kunye nokulawula uxinzelelo." Ngaphaya koko, ikwa "thomalalisa umzimba nengqondo kwaye yonyusa impilo yengqondo iphela."

1. Lala ngomqolo emqolo imilenze yakho yandisiwe kwaye iingalo zakho zibekwe ecaleni lakho, iintende zesandla phezulu. Unokongeza iingubo eziqengqelekileyo zenkxaso phantsi kwamadolo akho okanye naphina apho uziva ukhululekile.
2. Hlaziya kwesi sikhundla kwaye ujonge ukuphefumla kwakho. Zama konke okusemandleni akho ukungavumeli ingqondo yakho ibhadule kwiinkxalabo okanye uxanduva. Kwaye zama ukukhulula uxinzelelo ukuba uyabona ukuba uqinile nakweyiphi na indawo.
3. Hlala kule ndawo imizuzu emi-5. Sebenza ukuya kuthi ga kwimizuzu engama-30 ngexesha.
4. Ngaphandle koko, unokwenza ukucamngca okuhleliyo ukuvala indlela yakho.

Ukuthatha

Ukuba umtsha kwiyoga okanye ungathanda ukukhokelwa kwindawo ethile, khangela umyaleli wasekhaya, cinga ukukhangela iYouTube ukuqala iividiyo zeyoga, okanye ufumane iklasi ekhompyutheni.

Nantoni na oyikhethayo, khumbula ukuphefumla. Ngelixa "ukuphumla nje" kunokungaziphumela ngokuzenzekelayo kusana, izifundo ozithathayo kwiyoga zinokukhuthaza impilo kwiindawo ezininzi zobomi bakho.

Ukuhamba okuNengqondo: I-15 yemizuzu yokuhamba kweYoga yoxinzelelo