Studio Studio yoBume: Ukuhamba kweYoga ukuze wonwabe, uzolile

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• Ukuhamba kweYoga ukuba wonwabe, uzolile
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I-Yoga inefuthe elikhethekileyo kubuchwephesha bengqondo yakho ngaphaya kokuzilolonga ngokubanzi. UChris C. Streeter, MD, uprofesa wezifo zengqondo kunye ne-neurology kwiYunivesithi yaseBoston yezoNyango uthi: "IYoga ingaphezulu komzimba." kude. "

Ngapha koko, kuphononongo olwenziwe nguGqirha Streeter, abantu abasempilweni abenza i-yoga babonisa ukuphucuka okungcono kwiimvakalelo kunye noxinzelelo kunabo bahamba ngendlela efanayo. "I-neurotransmitter GABA yonyuka emva kweklasi ye-yoga - kubantu abasempilweni kunye nabo banoxinzelelo," utshilo. Oko kubalulekile kuba xa i-GABA isezantsi, kunjalo nakwiimood.

Isitshixo sokugcina amanqanaba akho e-GABA sinokwenza i-yoga kabini ngeveki: Kwisifundo esilandelayo sabantu abanokudandatheka, uDkt Streeter wafumanisa ukuba i-GABA yahlala yanda emva kweentsuku ezine emva kweklasi kodwa kungekhona ngosuku lwesibhozo. (Nazi ezinye izibonelelo zempilo yengqondo zeyoga.)

Nokuba ukuyo ukuzolula okanye ukubila - okanye ukonyusa imo - ukufumana elona xesha liphezulu leemethi zakho, "hamba uye emphefumlweni wakho," utshilo umqeqeshi we-vinyasa kunye nokulungelelanisa u-Keisha Courtney, umsunguli we IYogi eqhutywayo e-Oakland, eCalifornia. "Bala izihlandlo ezibini okanye ezithathu zokuphefumla kwindawo nganye, kwaye ubambe ithuba elingaphezulu kancinane kude kube kuvakala ukuba izihlunu zivukile."

Kwiiklasi zaseCourtney, akukho "kuhamba ngokuhamba nje kuba." Ulungelelanise iintshukumo kule mini-flow ukutyhala onke amaqhosha afanelekileyo okuziva-good, kubandakanya uguqulo oluthambileyo. “Inzululwazi isixelela ukuba ukuya phezulu kuqinisa ingqondo nomzimba,” utshilo uCourtney, obonisa ukwahluka kwabaqalayo ukuhlangabezana nenqanaba lakhe nabani na. (Nangona, ukuba ufuna ukwazi ukuphatha i-handstand, nantsi isikhokelo sakho sokufunda kwiiveki nje ezimbalwa.)

Kananjalo, lindela ukuvulwa kwesifuba, ukuphuma kwentamo, kunye nokujija. "Zonke ezi zinto zibalulekile kuba abantu bahleli emakhaya ngoku, kwaye ezi ndawo zomzimba zixinene kwaye zingasebenzisa uthando olongezelelekileyo, utshilo. Sukuziva ngathi ufuna i-om ukuze ungene kwindawo. "Ukuchukumisa nje i-mat ngeenyawo zakho kunokukubeka kwindawo efanelekileyo yentloko."

Ukuhamba kweYoga ukuba wonwabe, uzolile

Ukuphefumla nzulu ngokuhlala eKati-Inkomo: Hlala unqamle imilenze emethini, uxhoma ingubo okanye uvimbe ngaphantsi kwethanga ukuba uyafuna. Phantsi ngokuhlala amathambo kwaye uzobe isithsaba sentloko ukuya eluphahleni.Thatha umoya onzulu kathathu. Inhale ukutsala intliziyo ukuya phambili ukwenza indawo yokuhlala ikati umqolo, emva koko uphefumle ukuze utsale intliziyo ngasemva kwegumbi lokuhlala umqolo weenkomo. Phinda kabini ngaphezulu.

Bahleli ukujija: Ukusuka kwinkomo yenkomo ehleliyo, buyela kumqolo ongathathi hlangothi, emva koko uphefumlele phezulu ukuze uphakamise izandla ngaphezulu ukuchukumisa umthandazo. Khupha kwaye ujikeleze isifuba uye ngasekunene, ukuthoba izandla ukuze isandla sasekhohlo sigudle idolo lasekunene kwaye isandla sasekunene sisemgangathweni emva kwenyonga. Ukuphefumlela ukubuyela embindini, uphakamise izandla phezulu, emva koko ukhuphe umoya ukuphinda kwicala lasekhohlo. Tsala umoya ukuze uphakamise izandla ngaphezulu kwaye ubuyele kumqolo ongathathi hlangothi.

Itheyibhile yokuShukumisa phezulu kuPozo loMntwana: Yiya kwitafile yetafile ezandleni nasemadolweni, amagxalaba ngokuthe ngqo ngaphezulu kwezihlahla kunye nesinqe phezu kwamadolo. Hamba izandla uye phambili malunga ne-intshi. Tsala umoya ukuba uye phambili, yehla ihips uye emgangathweni, kwaye uphakamise iinyawo emhlabeni ukuze wenze umva kancinci. Ukukhupha ukuphuma kweenyawo, ukutshintsha isinqe umva phezu kwezithende, kwaye ushiye isifuba kwindawo yomntwana. Phinda kabini ngaphezulu.

Ukubuza kwabantwana ngecala lokuLula:Ukusuka kwindawo yomntwana, hamba izandla uye kwicala lasekhohlo le-mat ukuze uve ukolulwa kwicala lasekunene lomzimba. Bamba umoya omnye okanye emibini, uze uphinde kwelinye icala.

Ukuqengqeleka kwenja esezantsi:Ukusuka ekumeni komntwana, iinzwane ezinamandla, ukuphakamisa amadolo, kunye nokushenxisa isinqe phezulu kunye nokubuyela umva kujonge phezulu "V" imilo yenja esezantsi. Zinyothule iinyawo zolule amathole. Inhale ukuphakamisa izithende phantsi kwaye uhambele phambili kwiplani ephezulu. Khupha umphunga ukutshintsha isinqe phezulu kwaye ubuyele kwinja esezantsi. (Ukulungisa kancinane, yeka amadolo phantsi ngexesha leplanga.)

Phambili iFold: Ukusuka kwinja esezantsi, thatha amanyathelo omntwana ukuya phambili ngeenyawo ukufikelela ngaphambili kumatshini. Yima apha kumqolo ongaphambili uphefumle kabini. Kancinci uphakamise i-vertebra enye ngexesha lokuma. Ukuphefumlela ukuphakamisa iingalo phezulu, emva koko ukhuphe, uphonsa iingalo emhlabeni, ugobe i-torso phezu kwamathanga, ugcine amadolo egobile. Phinda uphefumle kathathu, emva koko ubuyele ekuphumleni ngaphambili.

IVinyasa: Ukusuka phambili, phefumlela phezulu ukuya phezulu, ukwandisa umnqonqo ukuya phambili, emva koko ukhuphe umoya ukuze usonge phambili phezu kwemilenze. Buyela emva kwinja ejonge ezantsi, emva koko uphefumlele umoya ukuya phambili kwiplanki. Khupha umoya ukuze wehlise umzimba ngokuthe chu ukuya emgangathweni, ugcine iintende emacaleni kunye neengqiniba zicinezelwe ngaphakathi. Ukuphefumlela ukunyusa isifuba emgangathweni, emva koko ukhuphe isifuba ukuya ezantsi kwimethi. Inhale ukunyusa isinqe kwaye unyuse phezulu kwitafile, emva koko uphefumle uphakamise amadolo kwaye uguqule inyonga phezulu kwaye ubuyele kwinja ejonge ezantsi.

Ukujija kwenja ezantsi: Ukusuka kwinja esezantsi, hamba izandla ubuye umva malunga nee-intshi ezi-6. Tyhila isandla sasekhohlo emgangathweni kwaye uphakamise isandla sasekunene, ufikelele ngaphandle kwe-engile yasekhohlo, ujikeleze amagxa kodwa ugcine isinqe sisquare. (Ukulungisa kancinane, bamba umphandle wethole okanye wethanga.) Thatha impefumlo enye okanye ezimbini, uze utshintshe amacala uphinde.

Ukuma Kweenkumbi Ezibotshelelweyo:Ukusuka kwinja esezantsi, yiya ngaphambili kwiplank pose emva koko uyekise umzimba kancinci phantsi. Fikelela izandla ngasemva kwesinqe ukuze ungene phakathi kweengalo ezithe nkqo. (Ukulungisa kancinane, bamba umtya okanye itawuli ngezandla zakho zozibini.) Tsala umoya uphakamise isifuba phantsi, uze uphefumlele ezantsi kancinci ebunzi. Phinda kathathu; kumqolo wokugqibela, phakamisa iinyawo zakho emgangathweni, nazo.

Umlo I ukuya kwiQhawe elithobekileyo: Ukusuka kwinkumbi, cinezela phezulu kwiplank pose kwaye utshintshe isinqe phezulu uphinde ubuyele kwinja ejonge ezantsi. Phakamisa unyawo lwasekunene ukuya kwisilingi, emva koko utshayela uye kuthi ga kwinyathelo phakathi kwezandla. Lahla isithende sasekhohlo emhlabeni, uqinisekise ukuba kukho isithuba esithe tyaba phakathi kokutya kwasekunene nasekhohlo (ngokungathi kumzila kaloliwe). Phakamisa iingalo kunye nesifuba ku-I, iingalo ngaphezulu kunye nesifuba kunye nesinqe sijonge phambili phezu kwedolo langaphambili. Bamba imiphefumlo emibini. Ukugcina imilenze kwindawo enye, faka izandla ngasemva (okanye usebenzise umtya okanye itawuli xa kufuneka), tyhala uvule isifuba, emva koko uphefumle ukuze usonge isifuba ngaphambili ngokuhambelana nomlenze wangaphambili kwaye ungene emfazweni othobekileyo, ufike amaqhina ngasemva Igumbi. Ukuphefumlela phezulu ukunyusa umva ungene kwigorha I, emva koko uphefumle ukuze ubuyele kwigorha elithobekileyo. Phinda kwakhona elinye ixesha. Beka izandla emgangathweni ngapha nangapha kwonyawo lwasekunene, nyathela unyawo lwasekunene ubuyele kwiplank pose, tshintsha ihips ubuyele kwinja esezantsi, kwaye uphinde kwicala lasekhohlo.

Ukolula amagxalaba: Ukusuka kwigorha mna, beka izandla phantsi ngapha nangapha kunyawo lwasekunene, nyathela unyawo lwasekunene ubuyele kwiplank pose, emva koko ubeke umzimba phantsi. Yandisa ingalo yasekhohlo uye ecaleni kwindawo eposileyo (ingqiniba emgceni wegxalaba kunye nengalo engqamene nomzimba; ukuguqula kancinane, ukugcina ingalo yolulelwe ecaleni), cinezela isundu lasekunene kumgangatho osecaleni kwegxalaba lasekunene, kunye ukugoba idolo lasekunene ukufikelela kunyawo lwasekunene ngapha komzimba ukuya emgangathweni kwicala lasekhohlo lomzimba. Gcina ezimbini ukuphefumla. Buyela kwiziko uze uphinde kwelinye icala.

Omnye Ukuphefumla Ngempumlo: Yiza uhlale kwindawo enemilenze enqamlezileyo, uhleli ngengubo okanye ibhloko ukuba uyafuna. Sebenzisa isandla sasekunene, beka ubhontsi wasekunene kwi-nostril yasekunene, embindini kunye nesalathiso somnwe ebunzi, kunye nomnwe weringi kwimpumlo yasekhohlo. Vala i-nostril yasekunene ngesithupha, kwaye uphefumle ngekhala lasekhohlo. Vala i-nostril yasekhohlo, emva koko ukhulule i-nostril yasekunene, kwaye ukhuphe nge-nostril yasekunene. Vala impumlo yasekunene uze uphefumlele ngaphakathi ukuphinda. Qhubeka imijikelo emithathu iyonke okanye imizuzwana engama-30.

Ukuhlala phantsi: Beka isandla sasekhohlo ethangeni lasekhohlo kwaye ulahle indlebe yasekunene kwicala lasekunene. Beka isandla sokunene kwicala lasekhohlo lentloko ukuze wolule ngobunono intamo kwicala lasekhohlo. Bamba imiphefumlo emibini ukuya kwemithathu, uze uphinde kwelinye icala. Ukuphefumlela ukubuyela embindini kwaye ufikelele kwiingalo ngaphezulu, uze uhlise izandla ukuya kumthandazo kwiziko lentliziyo.

Imilenze yokunyuka eludongeni: Shenxisela eludongeni kwaye ungqengqe ngobuso phezulu nesinqe i-intshi ezimbalwa ukusuka eludongeni kwaye yomibini imilenze yolulelwe eludongeni. Yandisa iingalo emacaleni. Bamba imiphefumlo emininzi kangangoko ufuna.

Imagazini yoBume, iNkcazo ye-2020 kaNovemba

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