Izibonelelo ezi-8 zokuBila ngeYoga eshushu

Umxholo

• Yintoni i-yoga eshushu?
• Zithini izibonelelo zeyoga eshushu?
• 1. Ukuphucula ukuguquguquka
• 2. Ukutshisa iikhalori ezingaphezulu
• 3. Yakha ukuxinana kwamathambo
• 4. Kunciphisa uxinzelelo
• 5. Ukunciphisa uxinzelelo
• 6. Ukubonelela ngenkxaso yentliziyo
• 7. Kunciphisa amanqanaba eglucose egazini
• 8. Ukondla ulusu
• Iingcebiso zokhuselo
• Uqala njani
• Umgca wezantsi

I-yoga eshushu iye yangumthambo othandwayo kwiminyaka yakutshanje. Inika uninzi lwezibonelelo ezifanayo neyoga yendabuko, njengokunciphisa uxinzelelo, amandla aphuculweyo kunye nokuguquguquka.

Kodwa, xa kuthe kwakho ubushushu, i-yoga eshushu inakho ukunika intliziyo, imiphunga, kunye nezihlunu ukuba zikhulu ngakumbi, ukuzilolonga okukhulu.

Ngaba unomdla wokufunda ngakumbi ngeendlela onokuthi uzuze ngayo kwi-yoga eshushu? Eli nqaku liza kujonga ngokusondeleyo ukuba ungazenzela ntoni lo msebenzi kunye nendlela ongaqalisa ngayo.

Yintoni i-yoga eshushu?

Unokuva amagama athi "i-yoga eshushu" kunye ne "Bikram yoga" esetyenziswa ngokutshintshisanayo, kodwa ayisiyiyo into efanayo.

I-Bikram yoga, ephuhliswe yi-yogi egama linguBikram Choudhury, yenziwa kwigumbi elishushu ukuya kwi-105 ° F (41 ° C) kunye neepesenti ezingama-40 zokufuma. Inezithuba ezingama-26 kunye nemithambo emibini yokuphefumla eyenziwa ngolandelelwano olufanayo kwiklasi nganye. Iiseshoni zebikram yoga zihlala imizuzu engama-90.

I-yoga eshushu, kwelinye icala, iyathetha ukuba igumbi lifudunyezwa ngaphezu kweqondo lobushushu begumbi eliqhelekileyo. Ubushushu bunokusetwa nakweyiphi na into efunwa ngumqeqeshi weyoga, nangona iphakathi kwe-80 kunye ne-100 ° F (27 kunye ne-38 ° C).

Iiseshoni zeyoga ezishushu zinokubandakanya naziphi na izinto ezahlukeneyo, kwaye ixesha leklasi nganye liya kwahluka kwisitudiyo ukuya kwistudiyo.Kwaye ngokungafaniyo neBikram yoga, ethe cwaka, isenzo esinzulu, i-yoga eshushu ihlala ibandakanya umculo kunye nokunxibelelana ngakumbi phakathi kwabantu eklasini.

I-Bikram yoga ilahlekelwe ngabalandeli kule minyaka idlulileyo ngenxa yokuhlaselwa kwezityholo ngokuchasene nomsunguli wayo. Ezinye izitudiyo zinokusebenzisa igama elithi "ishushu yoga" endaweni yokuthi "iBikram yoga" ukuchaza iiklasi zazo ezishushu. Ke, ngumbono olungileyo ukufunda iinkcazo zeklasi ngononophelo ngaphambi kokubhalisa.

Zithini izibonelelo zeyoga eshushu?

Ngaphandle kobushushu begumbi, zombini i-yoga eshushu kunye neBikram yoga zijolise ekunikezeleni ukuphumla kwengqondo kunye nokuphucula impilo yomzimba.

Indawo eshushu inokwenza umkhuba weyoga ube ngumceli mngeni ngakumbi, kodwa ezinye zezibonelelo zinokubaluleka, ngakumbi ukuba ujonge ukwenza inkqubela kwenye yezi ndawo zichazwe apha ngezantsi.

Ukuba yenziwe ngokuchanekileyo nangokukhuselekileyo, iyoga eshushu inokubonelela ngezi zibonelelo zilandelayo:

1. Ukuphucula ukuguquguquka

Usenokuba uyazi ukuba ukolula emva kokuba ushushubeze izihlunu zakho kukhuselekile kunokuba wolule izihlunu ezibandayo.

Ke, kuyalandela ukuba indawo enje ngesitudiyo seyoga eshushu inokwenza ukuba i-yoga ibonakale ilula kwaye isebenze ngakumbi. Ubushushu buvumela ukuba wolule kancinci kwaye ufezekise uluhlu olukhulu lokuhamba.

I-Bikram yoga yafumanisa ukuba emva kweeveki ezisi-8, abathathi-nxaxheba beyoga babenobhetyebhetye obukhulu kumqolo wabo osezantsi, emagxeni nakwimisipha kuneqela lolawulo.

2. Ukutshisa iikhalori ezingaphezulu

Umntu onepawundi ezili-160 angatshisa malunga neekhalori ezili-183 ngeyure ngeyoga yesiko. Ukuguqula ubushushu kunokukunceda utshise iikhalori ezingaphezulu.

Ngokutsho kwabaphandi kwiYunivesithi yaseColorado State, ukutshisa ikhalori kunokuphakama njenge-460 yamadoda kunye ne-330 yabasetyhini ngexesha leseshoni ye-Bikram ye-90 yemizuzu.

I-yoga eshushu, nokuba ayinamandla kangako njengeseshoni yeBikram, iya kutshisa iikhalori ezingaphezulu kokuzilolonga kwendabuko kweyoga.

3. Yakha ukuxinana kwamathambo

Ukuxhasa ubunzima bakho ngexesha leyoga kunokunceda ukwakha uxinano lwethambo. Oku kubaluleke ngakumbi kubantu abadala kunye nabasetyhini be-premenopausal, njengoko ukuxinana kwethambo kuyehla njengoko uneminyaka yobudala.

Uphononongo luka-2014 lwabasetyhini abathathe inxaxheba kwi-yoga ye-Bikram kwisithuba seminyaka emi-5 bafumanisa ukuba abafazi be-premenopausal bandise uxinano lwethambo entanyeni, emanqeni nasemqolo.

Oku kukhokelela ababhali besifundo ukuba bakholelwe ukuba iBikram yoga inokuba yindlela efanelekileyo yokunciphisa umngcipheko we-osteoporosis kubafazi.

4. Kunciphisa uxinzelelo

Abantu abaninzi bajikela kwiyoga njengendlela yendalo yokujongana noxinzelelo.

A yoxinzelelo, abantu abadala abangasebenziyo bafumanise ukuba inkqubo yeeveki ezili-16 yeyoga eshushu yehlisa kakhulu amanqanaba oxinzelelo abathathi-nxaxheba.

Kwangelo xesha, iphucule umgangatho wobomi onxulumene nempilo, kunye nokusebenza kwabo kakuhle-inkolelo yokuba unolawulo kwindlela oziphatha ngayo nakwindawo ohlala kuyo.

5. Ukunciphisa uxinzelelo

I-Yoga yaziwa njengesixhobo sokukunceda uphumle kwaye uphucule imeko yakho. Ngokwe-American Psychology Association, isenokuba lunyango oluluncedo ekunciphiseni iimpawu zoxinzelelo.

Ukongeza, kwizifundo ezingama-23 ezahlukileyo ezijolise kwiyoga njengonyango loxinzelelo kugqitywe ukuba iyoga yindlela efanelekileyo yokunciphisa iimpawu zoxinzelelo.

6. Ukubonelela ngenkxaso yentliziyo

Ukubetha ezahlukeneyo zeyoga kubushushu obuphezulu kunokunika intliziyo yakho, imiphunga, kunye nezihlunu ukuzilolonga nzima kunokuba wenze okufanayo kubushushu obuphantsi.

Ngokophando luka-2014, iseshoni enye ye-yoga eshushu yanele ukwenza ukuba intliziyo yakho impompe kwinqanaba elifanayo nokuhamba ngokukhawuleza (ii-3.5 zeekhilomitha ngeyure).

I-yoga eshushu iphinda ihlaziye ukuphefumla kunye imetabolism.

7. Kunciphisa amanqanaba eglucose egazini

Ngelixa naluphi na uhlobo lokuzilolonga lunokunceda ukutshisa amandla kunye nokunciphisa amanqanaba eglucose (iswekile) egazini lakho, i-yoga eshushu inokuba sisixhobo esiluncedo ngakumbi kubantu abasemngciphekweni ophezulu wohlobo lweswekile yesi-2.

Kufunyenwe ukuba iprogram ye-Bikram yoga yexesha elifutshane iphucule ukunyamezelana kweswekile kubantu abadala abanesifo sokutyeba kakhulu, kodwa ibinempembelelo encinci kubantu abadala, abatyebileyo.

8. Ukondla ulusu

Ukubila, kunye nokuninzi ukuba, yenye yeenjongo eziphambili zeyoga eshushu.

Enye yeenzuzo zokubila kwindawo efudumeleyo kukuba inokuphucula ukujikeleza, izise ioksijini- kunye negazi elinobutyebi kwizisele zesikhumba. Oku kunokunceda ukondla ulusu lwakho ngaphakathi.

Iingcebiso zokhuselo

Ukuba usempilweni, i-yoga eshushu ikhuselekile ngokubanzi. Kodwa, njengoko uninzi lweentlobo zomthambo, kukho iindlela ezithile zokukhusela ukugcina engqondweni.

• Ukuphelelwa ngamanzi emzimbeni yinkxalabo enkulu ngeyoga eshushu. Amanzi okusela ngaphambi, ngexesha, nasemva kweklasi eshushu yeyoga kubalulekile. Isiselo sezemidlalo esineekhalori ezisezantsi sinokunceda ekubuyiseleni ii-electrolyte ezilahlekileyo ngexesha lokuzilolonga kwakho kweyoga eshushu.
• Ezinye iimeko zempilo esele zikho kunokukwenza uthambekele ngakumbi ekuphumeni kwigumbi elishushu. Oku kubandakanya isifo sentliziyo, isifo seswekile, ukungaqheleki kwemithambo, ianorexia amanosa, kunye nembali yokuphelelwa ngamandla.
• Ukuba unoxinzelelo lwegazi okanye iswekile esezantsi yegazi, Unokuba sengozini yokuba nesiyezi okanye ubuqaqawuli obunobunzima ngeyoga eshushu. Jonga ugqirha wakho ukuze uqiniseke ukuba i-yoga eshushu ikhuselekile kuwe.
• Abafazi abakhulelweyo kufuneka babonane nogqirha ngaphambi kokuzama i-yoga eshushu.
• Ukuba uneengxaki zokunganyamezeli ubushushu Kwixesha elidlulileyo, unokufuna ukunamathela kwiyoga eyenziwe kubushushu obuqhelekileyo.
• Yima kwangoko ukuba uziva unesiyezi, unentloko elula, okanye unesiyezi. Shiya igumbi kwaye uphumle kwindawo epholileyo.

Uqala njani

Ukuba awukenzanga i-yoga ngaphambili, unokufuna ukuzama iklasi yeyoga kuqala ukuze ubone ukuba umhlohli kunye nesitudiyo zikulungele na. Ngelixa ulapho, buza malunga neeklasi ezishushu zeyoga kwaye ukuba kukho iiklasi ezilungiselela abaqalayo.

Unokufuna ukuzama i studio ezahlukeneyo zeyoga ngaphambi kokuzibophelela kwenye. Buza ukuba ngaba istudiyo seyoga sinikezela simahla okanye ngeesaphulelo kwiiklasi zovavanyo ukuze ubone ukuba zikulungele na.

Ukuba ulungele ukunika i-yoga eshushu uzame, jonga ezi ngcebiso ukuze uqalise:

• Nxiba amalaphu alula, aphefumlayo oko kungasusa ukubila kwakho.
• Yiza netawuli uyibeke ngaphezulu kwe-yoga mat yakho, enokuthi ifumane ukutyibilika kancinci xa sele ubile. Unokuzisa itawuli eyongezelelweyo ebusweni nasezandleni.
• Cinga iiglavu ezikhethekileyo kunye neekawusi ezinokubonelela ngokubamba bhetele kwisitudiyo eshushu seyoga.
• Yiza nebhotile enkulu, engafakwanga manzi uzaliswe ngamanzi abandayo onokuthi usele kwiseshoni yakho ye-yoga eshushu.

Umgca wezantsi

I-yoga eshushu isenokungabi yeyomntu wonke. Kodwa ukuba uyayonwabela i-yoga yesiqhelo, kwaye ufuna ukuyinyusa inotshi, isenokuba yile nto uyifunayo.

I-yoga eshushu ibonelela ngeendlela ezahlukeneyo zengqondo nomzimba wakho. Inokukunceda utshise iikhalori, wakhe uxinano lwethambo, ukonyusa impilo yakho yomzimba, kunye nokuphucula ubhetyebhetye bakho. Inokukunceda ukunciphisa uxinzelelo kunye nokunciphisa uxinzelelo.

Ukuba unayo nayiphi na imeko yezempilo, kubandakanya imiba yentliziyo okanye yemithambo, isifo seswekile, ianorexia amanosa, imbali yokuphelelwa ngamandla, okanye ukunganyamezelani kobushushu, qhagamshelana nogqirha wakho kuqala ngaphambi kokwenza iseshoni yeyoga eshushu.