Kushushu kangakanani ukuba kufanele ukuba kuKlasi yeYoga eshushu?

Umxholo

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Umbilo uhla ngomqolo wakho. Ungazi ukuba le nto inokwenzeka, ujonge phantsi kwaye ubone ubuhlalu bokubila kumathanga akho. Uziva unesiyezi, kodwa tyhala, uthabathe iswig enkulu yamanzi ngaphambi kokuba ungene emthini womthi. Kuvakala ngathi yiklasi eshushu yeyoga, ewe? Abasetyhini kuyo yonke indawo bafunga ngesiko elifudumeleyo, apho amagumbi afudunyezwa ukuya kuthi ga kuma-80 ukuya kwi-105 degrees. Kwaye ngelixa uvile ukuba intombi iyithanda kangakanani i-toiny Vinyasa kuba uziva ngathi "ubila konke okubi" kwindawo yakhe yokuya studio, umbuzo uhlala: Ngaba kukhuselekile ngenene? Ngaba kukho into efana neyoga leyo naye kushushu?

"Zimbalwa izifundo ezivavanye ngokwenyani isibonelelo seyoga eshushu ngokukodwa," utshilo uMaren Nyer, Ph.D., umlawuli wezifundo zeyoga ngaphakathi kwiNkqubo yoPhando loKhuseleko kunye neNkqubo yoPhando eMassachusetts General Hospital. "Ubushushu ngokwabo, nangona kunjalo, bunokuba nokuphilisa okunokubakho-ngakumbi kwisifo sokudakumba."

Kuphando olukhoyo, iingcali zifumene izinto ezilungileyo nezingalunganga. Olunye uphando lupapashwe kwi Ijenali yeHlabathi yoNyango lweYoga ingxelo yokuba abantu abenza i-yoga eshushu kabini ukuya kathathu ngeveki bafumana izibonelelo ezifana nokomelela okukhulu, amandla, ukuguquguquka okunyukayo, kunye nokuphucuka kwemo yengqondo. Kodwa ngaphezu kwesiqingatha sabathathi-nxaxheba baba nentloko ekhanyayo, ukuphelelwa ngamanzi emzimbeni, isicaphucaphu, okanye isiyezi ngexesha leklasi.

Olunye uphononongo olugunyaziswe liBhunga laseMelika kwi-Exercise kuvavanye abantu abangama-20 abaneminyaka engama-28 ukuya kuma-67. Kufumanise ukuba inani elikhulu labathathi-nxaxheba lifikelele kubushushu obuphezulu obungaphezulu kwe-103 degrees ngexesha leklasi ye-Bikram yoga. Ngokuqinisekileyo yinto emayithathelwe ingqalelo, njengoko uninzi lwezigulo zobushushu ezinxulumene nomsebenzi ezifana ne-exertional heat stroke (EHS) zingenzeka xa ubushushu obungundoqo bukwi-104 degrees. (I-FYI, nantsi indlela yokuzikhusela kubushushu kunye nokudinwa kobushushu xa usenza umthambo ngaphandle, kananjalo.) ngokwenene ufuna ukuyincamathela ngaphandle, jongana nesenzo sakho ngengqondo eyahlukileyo. Kunokuba utyhale umpompoza ngamnye, hamba kancinane ngokwaneleyo ukuze ube nokulawula umoya wakho.

Ngokubanzi, ubushushu benza ukuba umzimba ube lula kwaye nengqondo ibekho ngakumbi, utshilo uBethany Lyons, umseki weLyons Den Power Yoga kwisiXeko saseNew York. "Ikonyusa ukujikeleza kwaye inyanzelisa ukuba sihlale kamnandi ngokuhlala nabantu abangonwabanga. Kum, yenza kubelula kum ukujongana nayo yonke into engekho emethini."

Yabelana ngombono weLyons? Ngokuqinisekileyo awuwedwa. Ukuba ukulungele ukubamba ukhuko lwakho kunye nebhotile yamanzi ukujongana nenja esezantsi, qiniseka ukuba uthatha ezi ngcebiso zokuziqhelanisa ne-yoga eshushu ngokukhuselekileyo:

1. Hydrate, hydrate, hydrate! "Ukuhambisa amanzi kubalulekile ekuqinisekiseni ukuba iklasi ayiniki mandla kwinkqubo yakho, enokuthi ikhokelele ekubeni nesiyezi kunye isicaphucaphu," utshilo uGqirha Nyer. "Ufuna ukuqiniseka ukuba inkqubo yakho inokubila, yindlela umzimba olawula ngayo ukushisa." (Nantsi into ekufuneka usele ngayo ngaphambi kokufunda kakhulu njengeyoga eshushu okanye ngebhayisikile yangaphakathi.)

2. Fikelela kwi-electrolytes. "Xa ubile ngathi senza kwi-yoga yamandla ashushu, ulahlekelwa zii-electrolyte," utsho uLyons. "Udinga isodiyam kunye nepotassium xa usenza izihlunu ezifanelekileyo, ngoko ke xa ufuna ukuzibamba umgubo we-electrolyte ukuze udibane nebhotile yakho iya kukunika amandla."

3. Qaphela ngakumbi ehlotyeni. Uninzi lwezitudiyo ze-yoga ezishushu zibeka amagumbi azo kubuninzi be-105 degrees. Kodwa amaqondo obushushu asehlotyeni kunye nokufuma kunokwenza elo nani linyuke kancinci. Ukuba istudiyo sakho siziva sishushu kakhulu, yitsho into kubasebenzi. Ukuba bayawazi umba, banokubaleka abalandeli ngokukhawuleza okanye baqhekeze iwindow ukuqinisekisa ukhuseleko lomntu wonke.

4. HLALA umamele umzimba wakho. "Ukuba ayiziva ilungile, ungaqhubeki," ulumkisa uLyons. "Ulapho ukuze uphucule umzimba kunye nengqondo yakho, ungayonakalisi."

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