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Ikhaya Ukukhulisa ukukhulelwa Ngaphambi kokubeletha Ukukhulelwa oi-Amritha K Ngu U-Amritha K. ngoFebhuwari 10, 2021

I-Yoga yindlela ephelele ephelele ehlose ukukusiza uthuthukise inhlalakahle yakho yengqondo kanye nenhlalakahle yakho engokomzwelo nengokomzimba. Ucwaningo luye lwafakazela ukuthi i-yoga ingakusekela emizamweni yakho yokunciphisa ukudla okungenampilo, ukushaya amandla, ukuyeka ugwayi, ukukusiza ekunciphiseni ukucindezeleka, ukwenza ngcono ukugxila, ukulwa nokuqwasha nokunye [1] .

Ukuzivocavoca okuphephile nokusebenzayo kwabesifazane abakhulelwe, i-yoga ayisizi nje kuphela ukunikeza ukukhululeka ngesikhathi sokukhulelwa, kepha futhi ingasiza ekulungiseleleni umzimba wakho ukubeletha nokubeletha. Kulesi sihloko, uBoldsky uzokutshela ngama-asanas ayi-7 we-yoga angazuzisa ukulethwa okujwayelekile.

Njengoba odokotela beluleka, indlela engcono yokulungiselela umzimba wakho ukulethwa okujwayelekile ngukuvivinya umzimba njalo nokudla ngendlela enempilo. I-yoga yangaphambi kokubeletha ingenye yokuzivocavoca okuhle kakhulu okusiza ukulungisa umzimba ngaphambi kokubeletha okujwayelekile.

Njengoba ucwaningo lukhomba, i-yoga yangaphambi kokubeletha izuzisa umzimba ngezindlela ezilandelayo [okubili] :

Usizo lusiza abasebenzi
Yehlisa izinhlungu zabasebenzi
Iqinisa indawo ye-pelvic
Ithuthukisa ukujikeleza kwegazi
Iyathuthuka ikhwalithi yokulala

Sibhale uhlu lwezinto eziyisikhombisa ze-yoga zokubeletha ezingasiza ekulungiseleleni umzimba wakho ukulethwa okujwayelekile. Bheka i- I-Yoga ifuna ukulethwa okujwayelekile .

1. IKonasana noma i-Angle Pose

I-angle pose ingasiza ekuqiniseni izingalo, imilenze, umgogodla kanye nemisipha ezinhlangothini zomzimba wakho [3] . Kuyasiza futhi ukukhulisa ukuguquguquka komgogodla futhi kudambise izinhlungu emuva.

Ungayenza Konasana noma i-Angle Pose:

Isinyathelo 1: Yima uqonde ngezinyawo mayelana nebanga le-hip-wide ngaphandle nezingalo eceleni komzimba.
Isinyathelo 2: Phefumula kancane uphakamise ingalo yesobunxele ukuze iminwe ikhombe ophahleni.
Isinyathelo 3: Phefumulela ngaphandle bese ugoba ngakwesokudla, kuqala kusuka emgogodleni, bese uhambisa isinqe sakho kwesobunxele bese ugoba.
Isinyathelo 4: Jikisa ikhanda lakho ubheke phezulu entendeni yesobunxele bese uqondisa izindololwane.
Isinyathelo 5: Njengoba uphefumula, qondanisa umzimba wakho futhi njengoba uphefumula, yehlisa ingalo yakho yesobunxele phansi.
Isinyathelo 6: Phinda ngengalo yangakwesokudla.

2. I-Bhadrasana noma i-Butterfly Pose

Enye ye-yoga engcono kakhulu ngaphambi kokubeletha izuzisa umama olindelwe, uvemvane ulungele imisipha nemisipha yesifunda se-urogenital futhi kusiza ukuthuthukisa ukuguquguquka. Futhi, kusiza ukunikezwa kwegazi elisha elinomoya-mpilo esifundeni se-groin [4] .

Ungayenza Kanjani I-Bhadrasana noma i-Butterfly Pose:

Isinyathelo 1: Hlala phansi uvule imilenze.
Isinyathelo 2: Njengoba uhogela, dweba izinyawo zakho zibheke kuwe, ugcine amathe ezinyawo ndawonye nomhlane wakho uqonde.
Isinyathelo 3: Manje, beka izandla zakho emadolweni noma ubambe izinzwane.
Isinyathelo 4: Hlala kule asana inqobo nje uma unethezekile.
Isinyathelo 5: Njengoba ukhipha umoya, buyela endaweni yokuqala.

3. Utkatasana noma uSihlalo wePosi

Ebizwa nangokuthi i-squat ephethwe, ukwenza i-yoga chair pose kungathuthukisa futhi kuqinise imisipha ephansi kakhulu ku-latissimus dorsi yakho [5] . Lokho wukuthi, kuyasiza ukuqinisa iqolo lakho eliphansi, umgogodla kanye nezinqulu, kulungiselela umzimba wakho ukulethwa.

Ungayenza Kanjani Utkatasana noma Usihlalo Pose:

Isinyathelo 1: Yima uqonde phansi bese ubeka izinyawo zakho ziqhelelene kancane.
Isinyathelo 2: Yelula izingalo zakho phambili, izintende zezandla zibheke phansi nezingalo ziqonde.
Isinyathelo 3: Bese, ngobumnene ugoqe amadolo akho bese uphonsa phansi isinqe sakho, lokho kufana nokuthi uhleli esihlalweni.
Isinyathelo 4: Hlala usesikhundleni, ugcine umgogodla wakho uqonde nezandla zifana phansi.
Isinyathelo 5: Bamba ukuma imizuzu engu-1.
Isinyathelo 6: Manje ukuze ubuyele esikhundleni, qala ngokuqondisa amadolo akho, kulandele ukuhogela bese uphakamisa umzimba ukhiphe.

4. I-Parvatasana noma i-Mountain Pose

Isimo sokuzifudumeza, le yoga asana iyasebenza ekunwebeni umhlane wakho ophansi, izingalo nomzimba. Kuyasiza nokuqeda izinhlungu emuva futhi kuthuthukise ukujikeleza kwegazi esiswini esingezansi [6] .

Ungayenza Kanjani iParvatasana noma i-Mountain Pose:

Lokhu ungakwenza ngokuhlala phansi noma ume. Uma umile,

Isinyathelo 1: Yima ngezinyawo zakho usakaze izithende zakho.
Isinyathelo 2: Umhlane kufanele uqonde, futhi izandla kufanele zibe ohlangothini ngalunye lomzimba.
Isinyathelo 3: Thatha umoya ojulile bese welula umgogodla.
Isinyathelo 4: Phakamisa intende phezulu kwekhanda.
Isinyathelo 5: Phakamisa amaqakala akho ume ezinzwaneni zakho.
Isinyathelo 6: Yenza lokhu izikhathi eziyishumi.

Uma uhleli phansi,

Isinyathelo 1: Hlala phansi nemilenze yakho ivalwe kahle.
Isinyathelo 2: Donsa umoya njengoba izingalo zakho zikhuphuka nezintende zezandla zihlangana ngenhla kwekhanda lakho, welule umgogodla wakho njengoba uphefumula kakhulu.
Isinyathelo 3: Manje, khipha umoya njengoba ukhulula amahlombe akho.
Isinyathelo 4: Phinda lokhu izikhathi eziyishumi.

5. I-Paryankasana noma i-Couch Pose

Ngokuqhathaniswa nobunzima, ukuma kombhede kungagwenywa ngabaqalayo. Le pose ye-yoga ilusizo olukhulu kumama olindele, eqinisa imisipha yamathanga namathanga [7] .

Ungayenza Kanjani iParyankasana noma i-Couch Pose:

Isinyathelo 1: Guqa emethini ngamadolo akho ndawonye kanye namathanga aqondane ngqo kumata.
Isinyathelo 2: Hlala nezinqulu zakho phakathi kwezinyawo zakho namadolo akho ububanzi be-hip ububanzi.
Isinyathelo 3: Kancane kancane uguqise emuva ukuze ulale phansi.
Isinyathelo 4: Buyisela izandla zakho emuva njengoba uhleli.
Isinyathelo 5: Manje, thatha izingalo zakho ngaphezulu ngezandla zakho zifakwe endololwaneni.
Isinyathelo 6: Indololwane kufanele icindezele kumata ukuxhasa umzimba ngenkathi ubuyela emuva.
Isinyathelo 7: Qiniseka ukuthi umqhele wekhanda lakho uphumule kahle emethini.
Isinyathelo 8: Bamba ukuma imizuzu engu-30 ukuya kuminithi eli-1 bese uphefumula ngokujulile nangokuhamba kancane.
Isinyathelo 9: Dedela ukuma ngokuqaqa izingalo zakho bese ubuyisa indololwane kumata.
Isinyathelo 10: Khululeka imizuzu embalwa.

Isexwayiso: Abesifazane abakhulelwe abangenalwazi kufanele bagweme le pose ye-yoga ngoba kungaba nzima ukuncika emuva ngombungu.

6. Yastikasana noma Stick Pose

I-Yastikasana iqinisa umzimba wakho ngokususa noma yikuphi ukucindezeleka kwemisipha noma ukungezwani. Lwehlisa izinhlungu ezihlangene, njengoba lwelula izitho zakho ezingaphezulu nezingezansi kanye nomgogodla. Ngokuzijwayeza i-asana, unganikeza ukuphumula emisipheni yomzimba wakho, ikakhulukazi okhalweni nasesiswini [8] .

Ungayenza Kanjani iYastikasana noma i-Stick Pose:

Isinyathelo 1: Yima uqonde phansi noma kumata.
Isinyathelo 2: Hambisa izandla zakho ngaphezu kwekhanda lakho ngenkathi uhogela ngokujulile futhi welula, kanye nemilenze yakho.
Isinyathelo 3: Gcina igebe elincane kakhulu phakathi kwemilenze yakho nezingalo.
Isinyathelo 4: Gcina isikhundla imizuzu engu-20-25, ugcine ukuphefumula okungapheli.
Isinyathelo 5: Woza endaweni yokuqala nge-exhale ende futhi ejulile bese ubuyisa izandla zakho ezinhlangothini zakho.
Isinyathelo 6: Phinda izikhathi ezingama-3-5.

7. I-Vakrasana noma i-Twisted Pose

Ukuzijayeza le pose ye-yoga kungasiza ekuqiniseni umgogodla, intamo nemilenze [9] . Ngaphezu kwalokho, ukuma okusontiwe kuyasiza komama abalindele ngoba kusiza ukubhucunga izitho zesisu, kusiza ukubeletha okungebuhlungu [10] .

Ungayenza Kanjani i-Vakrasana noma i-Poso Esontekile:

Isinyathelo 1: Hlala phansi unabe imilenze.
Isinyathelo 2: Manje, goba umlenze wangakwesokudla bese uwudonsela eceleni kwakho uze uhlale eceleni kwedolo lakho lesobunxele.
Isinyathelo 3: Beka isandla sakho sokudla ngemuva komhlane nangakwesobunxele phezu kwedolo langakwesokudla, ubambe iqakala lesokudla.
Isinyathelo 4: Bese, uphushe ngobumnene idolo lakho langakwesokudla ngangokunokwenzeka futhi ngenkathi ukhipha umoya, shintsha isiqu sakho siye ngakwesokudla.
Isinyathelo 5: Manje phinda izinyathelo ezifanayo ngohlangothi lwesobunxele.

Encwadini Yokugcina…

Onke ama-yoga asanas ashiwo kule ndatshana ayizimo eziyisisekelo ezingasiza ukukhulula imisipha nokulungiselela umzimba wakho ushintsho oluzayo. Uma ukuthola kunzima ukwenza noma yiziphi izimo, njenge-Vakrasana noma i-Paryankasana, ungazikhandli ukuze uzuze izinzuzo. Khuluma nodokotela we-yoga uma unokungabaza.