Uyenza njani iYoga ngaphandle kokuziva uKhuphiswano eKlasini

Umxholo

• Uphengululo lwe

I-Yoga inezibonelelo zayo zomzimba. Nangona kunjalo, yamkelwe ngokufanelekileyo sisiphumo sayo sokuthoba ingqondo nomzimba. Ngapha koko, uphononongo lwamva nje kwiDuke University School of Medicine ifumene i-yoga inokusebenza kunyango loxinzelelo kunye noxinzelelo. Ke, ayingothusi into yokuba xa ndingena kuxinzelelo, ugqirha wam wacebisa ukuba ndiqalise ukuziqhelanisa neyoga.

Kwisicelo sakhe, ndithathe iiklasi ezintathu zevinyasa ngeveki-ngamanye amaxesha ndade ndongeza iklasi yokucamngca ngakumbi yehatha. Ingxaki: bendikude nokuphumla. Yonke iklasi, endaweni yokugxila ekuphefumlweni kwam kwaye ndishiya uxinzelelo lwam emnyango, ndize nohlobo lwam A, ukhuphiswano, kwaye kuhlala ndinobuntu obubi. Kule minyaka ili-15 idlulileyo, bendiyimbaleki. Impumelelo yalinganiswa ngamaxesha eemayile, amaxesha ohlanga, kunye neepawundi ezilahlekileyo. I-Yoga kwakunzima ukusongela intloko yam ngeenxa zonke. Xa ndingakwazi ukubamba iinzwane zam, ndaziva ndoyisiwe. Xa ndandijonga abamelwane bam besahlule, ndaziva ndifuna ukuzolulela kude-kwaye ndandihlala ndisiva iintlungu kusuku olulandelayo. (Kwixesha elizayo xa uziva uxakiwe phakathi kokuzityhala nokuyityhala kakhulu, zibuze: Ngaba ukhuphisana kakhulu kwindawo yoMzimba?)

Isipili esikhulu esasiphambi kweklasi asizange sincede naso. Kuphela kulo nyaka uphelileyo ndiphulukene neeponti ezingama-20 endizifumene ngelixa ndifunda phesheya eDublin kwiminyaka emihlanu eyadlulayo. . "Wow, iingalo zam zibonakala zinkulu kule shirt." Iingcinga ezibi ziya kuvela ngokwendalo embindini wokuziqhelanisa kwam.

Njengobubhanxa njengako konke oku kuvakala, ezi ngcinga aziqhelekanga kuluntu lwanamhlanje apho ukhuphiswano luqhuba impumelelo. (Ngokwenyani lelona Klasi liphezulu liKhuphisanayo Ukhuphisana nalo.) U-Loren Bassett, umhlohli kwiYoga eQhelekileyo kwisiXeko saseNew York uthi ezinye iiklasi zeyoga-ngakumbi ezemidlalo kunye neeklasi ezinamandla njenge-yoga eshushu-zinokutsala uhlobo lwabantu abazabalazela iinjongo kwaye bafuna ukwazi ukuma. "Kuyinto engokwemvelo ukuba bakhuphisane, kwaye kungekhona nabanye abantu, kodwa kunye nabo," kusho uBassett.

Iindaba ezimnandi: Unokuyamkela imeko yakho yokhuphiswano, ujongane nokungazithembi kwakho, kwaye Sebenzisa indlela yakho yeyoga ukuzola. Apha ngezantsi, iBassett ibonelela ngesikhokelo senyathelo nenyathelo sokwenza njalo.

Khetha iinjongo kwiinjongo

"Umlingo uyenzeka xa ungena eklasini ukuze ufunde ngawe kunye nomzimba wakho, kungekhona njengokuba ubuya kugqatso." I-Yoga ayilulo udidi lokomelela-ngakumbi malunga nengqondo, "utshilo uBassett. Ke nangona kulungile ukuba neenjongo zexesha elide, akufuneki ubavumele bazise unxunguphalo kuqheliselo lwakho." Qaphela xa iinjongo ziqala ukonakalisa. " Emva kwayo yonke loo nto, xa iinjongo zingafezekiswa, ukukhathazeka kulandela ngokukhawuleza.UBassett uthi abantu abaninzi bayayeka ngenxa yoko.

Kubaluleke ngakumbi ukuba neenjongo. "Injongo ikhoyo ngoku kugxile kuthelekiswa nekamva elijolise." Umzekelo, ukuba injongo yakho kukwenza intloko yentloko ntathu, injongo yakho inokuba kukufumana inyathelo elinye kufutshane neposi. Injongo yakho ikugcina kumzuzu wangoku, ugxile kwindlela oziva ngayo umzimba wakho. Injongo yakho inokukhuthaza, kodwa inokukutyhalela ukuba uye kude kakhulu kunokuba kufanelekile emzimbeni wakho kwaye ubangele ukwenzakala. (Injongo yenjongo yenye yezizathu zethu ezingama-30 zokuba sithande iYoga.)

Kunokuba ndicinge ngokufikelela usukelo lwam lwe ekugqibeleni Ukuchukumisa iinyawo zam (ukubaleka kuyenze yaqaqamba!), Ndiqale ukugxila kwinjongo yokuphumla. Ukukhupha nakuphi na ukungavisisani kuyiphucule kakhulu indlela yam yeyoga. (Ngaphezu koko, ndisondele kakhulu ekubambeni iinzwane zam.)

Sebenzisa isipili njengoMyalelo

Isibuko sinokuba yinto elungileyo ukuba uyisebenzisa ngokuchanekileyo, utshilo uBassett. "Ukuba usondela kuyo ngenjongo efanelekileyo yokujonga ukulungelelaniswa kwakho, ngoko kuyanceda." Kodwa yima apho. "Ukuba ujolise kwindlela ukuma okujongeka ngayo ngokuchasene nendlela evakalelwa ngayo, kunokukubuyisela umva kwaye wenze ukuphazamiseka." Ngalo lonke ixesha ujonga esipilini kuwe okanye kwabanye kwaye ulahlekelwe kukugxila, zibuyise ngokuvala amehlo akho kwaye uphefumle kancinci. "Ndiyathanda ukuva umoya uphuma uphuma," utshilo uBassett. (Lawula ifomu yakho nge-Essential Yoga Cues ukuze ufumane okuninzi kwixesha lakho leMat.)

Fumana ukhuthazo kwabanye abafundi

Ndijonga abafundi endisebenza nabo ngezizathu ezibini. Inye: ukujonga ifom yam. Isibini: ukubona ukuba ifom yam ithelekiswa njani. Ndincike kancinci kwi-2 yam yomkhosi njengoko ndikhuphisana nommelwane wam. Ukuhlola ummelwane wakho, nangona kunjalo, kususa ngokupheleleyo kumava akho angaphakathi. "Akukho mizimba mibini iyafana ke kutheni ndingazithelekisa nomntu osecaleni kwam? Imfuza yakhe yahlukile, imvelaphi yakhe, indlela aphila ngayo. Kusenokubakho iindlela ezithile zokuma ongakwaziyo ukuzenza, kwaye kungenxa yokuba ' akwenziwanga ngokwemfuza ukuze ungene kweso sikhundla, utshilo uBassett.

Nangona ungafuni thelekisa ngokwakho ukuya kwenye i-yogis, awudingi ukwenza iqamza lakho lentelekelelo malunga ne-mat yakho. Endaweni yokuzithelekisa nomnye umntu, sebenzisa amandla aqokelelweyo abanye abantu ukukutsala ngokwenza kwakho. Kwaye ukuba kukho umntu eklasini onamandla amabi (okt ndilungile-ukuba-shavasana intombazana), gcina umgama okhuselekileyo kwaye uphephe ukudibana kwamehlo.

Thatha ikhefu

Ngokungafaniyo nezinye iindlela zokuzilolonga, iyoga ayifuni ukuba uzityhale ngendlela efanayo. Nangona ufuna ukufikelela kumandla akho apheleleyo kuyo yonke indlela omi ngayo, awunikezeli xa uthatha ikhefu kwindawo yomntwana. "Ndiyibiza ngokuhlonipha umzimba wakho. Logama nje ungazoyisi kwaye uthi, andinakuyenza le nto, ke ikhefu livumelekile, "kusho uBassett. Phefumla-loo pose yomntwana izuzwe kakuhle. (Ngaphambi kokuba ubethe imethi, funda izinto ezili-10 zokwazi ngaphambi kweklasi yakho yokuqala yeyoga.)

Uphengululo lwe