Imizuzu emi-5 yeYoga yokuCamngca iMash-Up eQeda ukuLala

Umxholo

• 1. Inkqubo yeBelly Breath
• 2. Ukucamngca ngeSandstorm
• 3. Ukuzithambisa ngokukhawuleza kunye nokuzolula
• Uphengululo lwe

Phakamisa isandla sakho ukuba uhamba ngqo ukusuka kwi-Netflix okanye ukuskrola kwi-Instagram feed yakho ukuvala amehlo akho kwaye uzama ukulala. Ewe, nathi. Phakamisa isandla sakho ukuba unexesha elinzima lokulala. Silapho kunye nawe. (Ukuba uza kuskrola kwi-Insta, ubuncinci landela ezi ndlela zokucamngca-ze-savvy Instagrammers.)

Mhlawumbi uvile ukuba kufuneka ufunde incwadi (efana neyokwenyani, tyhila amaphepha-ncwadi yakho) okanye ijenali okanye wenze enye into ezolileyo nengeyiyo iteknoloji enxulumene phambi kokulala. Kodwa mhlawumbi awufuni kuthatha ixesha ukuyenza. Emva kwayo yonke loo nto, sonke sizama ukungena kwiliso lokuvala kangangoko kunokwenzeka, akunjalo? Cue: Le yoga-meditation mash-up evela kwi-yogi Sadie Nardini eya kukunceda uthobe kusuku lwakho kwaye ulungele ukusnuza ngemizuzu nje embalwa.

1. Inkqubo yeBelly Breath

Ukuphefumla nje esifubeni sakho kunokudala impendulo yoxinzelelo, utshilo uNardini. Ngale ndlela, uya kugxila ekuphefumleni ngokunzulu esiswini sakho ukukhupha yonke le serotonin iziva ilungile.

A. Thatha umoya onzulu ngeempumlo zakho, ugcwalise isisu (kungekhona isifuba). Cinga ukuba unelanga elitshisayo embindini wesisu sakho. Njengoko uphefumlela ngaphakathi, phefumlela ngaphakathi kwaye uyivumele ifudumale kwaye yenze banzi macala onke.

B. Khupha ngeempumlo zakho, uyeke wonke umoya kwaye ubone nayiphi na i-negativity eshiya umzimba wakho ngokunjalo. Ukhetho: Ngelixa ukhupha umoya, tywina kwaye uphakamise izihlunu zakho zangasese ukongeza ukuxhathisa okungaphezulu. Phinda malunga nemizuzu emi-2. (PS Le ikwayindlela entle yokuzola xa ukhupha i-eff ngaphandle.)

2. Ukucamngca ngeSandstorm

Cinga ukuba unoluhlobo oluthile lwentsimi ekujikelezileyo. (Unokubona ukuba ungaphakathi endlwini okanye into efanayo.) Njengoko iingcinga ziza engqondweni yakho, cinga ukuba ziyisanti okanye imvula, kwaye nje ukuba babethe intsimi yamandla okanye iifestile zendlu okuyo , bawe nje. (Ukuba uyayifuna, nantsi ukucamngca okupheleleyo okukhokelweyo kwengqondo ecacileyo.)

3. Ukuzithambisa ngokukhawuleza kunye nokuzolula

Zinike ukuziphulula ngokukhawuleza, ukuzisa igazi kunye nokufudumala kwimisipha yakho. Nika ingqalelo amathole akho, i-quads, kunye ne-hamstrings, kwaye usebenze indlela yakho yeengalo zakho, i-biceps kunye ne-triceps. Nje ukuba izihlunu zifudumale, zolule kancinci (zama ezi zi-7 zohlangula uxinzelelo lwe-yoga ngaphambi kokulala), emva koko zinike konke ukugungqa, kwaye zilungiselele ukulala ubusuku obulungileyo.

Uphengululo lwe