I-Yoga , indlela yasendulo yokuhlala ufanelekile, sekungamakhulu eminyaka ikhona eNdiya, kodwa yadala ukufutheka eminyakeni embalwa edlule lapho abaseNtshonalanga beqaphela ukubaluleka kwayo nezinzuzo. Cishe uzothola izitudiyo ze-yoga yonke indawo eNtshonalanga, futhi ngenxa yokuthandwa kwayo, i-India nayo isivukile ezinzuzweni zayo. Manje, amakilasi amaningi e-yoga avele futhi izindawo zokuzivocavoca eziningi nazo zinikeza i-yoga. Uma ulwela ukwehlisa isisindo, ungafaka i-yoga ohlelweni lwakho lokufaneleka futhi ubone imiphumela maduze. Uchwepheshe we-yoga osaziwayo uDanielle Collins ubala ezinye izimo ze-yoga ezingasebenza kahle ekwehliseni isisindo. Nansi indlela yokuzenza ukuze ufinyelele imigomo yakho yokulahlekelwa isisindo. Lezi zimo zingcono kakhulu zokukhomba amafutha esiswini okungenye yezindawo okunzima kakhulu ukulahla isisindo kuzo.
Ukuma kwengwe emile
Lokhu kuvivinya kuzokwakha amandla abalulekile okukusiza ukuthi ungagcini nje ngokukhipha i-flab kodwa futhi uqinise umzimba wakho. Ukuze wenze lokhu ukuma, yiba ngezabane kumata e-yoga bese uphakamisa umlenze owodwa welule ingalo ephambene. Bamba Le Pose Yengwe Emile ukuze uphefumule ngokujulile kathathu. Buyisela ingalo nomlenze endaweni yokuqala bese nishintshanisa izinhlangothi, welule enye ingalo nomlenze obhekene, ubheke phansi ubheke kumata ukuze ugcine umgogodla umugqa bese udonsa umoya kathathu.
Ukuhlala umgogodla
Ukulahlekelwa i-flab kusukela okhalweni nasemaceleni noma izibambo zakho zothando nakho kuyinkimbinkimbi. Lesi simo sizonciphisa futhi sichaze ukhalo ngenkathi iphinde ivocavoce umgogodla. Hlala endaweni ephambene nomlenze. Letha izandla zakho eceleni kwezinqulu zakho njengoba welula umgogodla. Letha isandla esisodwa edolweni eliphambene, uphendukise umgogodla bese ubheka phezu kwehlombe elilodwa ungene ku-Sitting Spinal Twist. Adonse umoya. Exhale bese ubuyela endaweni yokuqala. Shintsha izinhlangothi bese uzungezisa futhi ubheke kwelinye ihlombe. Adonse umoya. Adonse umoya ubuyele phakathi.
Lift and twist crunch
Woza ku-semi supine position, ulale ngomhlane. Izinyawo ziphansi, isilevu sifakwe esifubeni, izandla zibheke eceleni kwakho. Lesi sikhundla sivumela imisipha yangemuva ukuba ikhululeke ngokuphelele futhi umgogodla ungene ekuhleleni okulungile. Okulandelayo sizobe singena ku-Lift and Twist Crunch. Lokhu ukuzivocavoca kwe-Pilates futhi kuhle kakhulu ekunciphiseni ukhalo nokulungisa isisu. Letha izandla ngemuva kwentamo, phakamisa futhi usonte umzimba ongaphezulu ohlangothini olulodwa bese uletha indololwane ngasedolo elihlukile. Adonse umoya bese wehlisa umhlane. Exhale, phakamisa bese usonta uye ngakolunye uhlangothi, donsa umoya ubuyele endaweni yokuqala.
Gcina lokhu kunyakaza kuqhubeka futhi ungaqala ukusheshisa kancane. Bese uqala ukunweba umlenze owodwa ngenkathi uhamba. Qhubeka udonsa imisipha yesisu esingezansi futhi uphefumule ujule. Khumbula uma udinga ukuphumula nganoma yisiphi isikhathi ongakwenza futhi uma uzizwa ukhululekile ngokuzivocavoca futhi ungathanda ukukusheshisa kancane, ungakwenza lokho nawe. Ukuze uqhubekele phambili, ungaqala ukuthepha isithende somlenze owandisiwe uye phansi. Lokhu kuzosebenza imisipha yesisu esingaphansi ngisho nangokwengeziwe ngakho-ke ukunikeza ukusekela namandla kumhlane ongezansi. Khomba amasekhondi angu-30 esewonke.
Ipulangwe
Qala ezandleni nasemadolweni akho, ubuyisele amadolo kancane, faka izinzwane ngaphansi, uphakamise amadolo uwasuse phansi bese ungena ku-Plank Pose. Dweba izicubu zesisu sakho ngaphakathi nangaphakathi, uphefumulele phezulu ohlangothini nangemuva kwezimbambo. Khomba ukubamba imizuzwana engu-30 futhi wandise isikhathi kancane kancane. Ipulangwe lisiza ngempela ukuqinisa umongo wakho.
Ikhulu lokuzivocavoca
Woza endaweni elingana ne-supine ye-Hundred Exercise. Lokhu kuvivinya umzimba kwakudala kuchaza imisipha yesisu futhi kukhuthaze umgogodla oqinile futhi onempilo. Letha imilenze endaweni ephezulu yetafula, ngokuhlukana kwe-hip-width. Phakamisa izingalo phansi bese uphakamisela ikhanda intamo nesifuba phezulu, uqaphele ukuthi awukhiqizi intamo kodwa kunalokho uthathe isisu. Qala ukushaya izingalo phezulu naphansi. Uma ungathanda ukuqhubekisela phambili ukuma, nweba imilenze phezulu uye esibhakabhakeni noma uhlale endaweni ephezulu yetafula uma uthanda. Qhubeka udweba imisipha yesisu phezulu nangaphakathi. Khomba ukuqhubeka imizuzwana engu-50.
Ukuzivocavoca kwe-Yoga kokunciphisa umzimba
Nakuba i-yoga yendabuko kuwukuzivocavoca okuhle kwawo wonke umzimba, ungaphinda uzame ukujima okujabulisayo okuhlanganisa i-yoga namanye amafomu okufaneleka ukukusiza ukushisa amakhalori engeziwe. Nazi ezinye zazo ongazizama uma ungayithandi i-yoga yendabuko.
Ama-Yogalates
Lokhu kuvivinya kuhlanganisa i-yoga ne-Pilates. Ukunyakaza kokubili ku-mat kanye nokusebenzisa imishini ye-Pilates. Ukuzivocavoca kuhlanganisa okuhle kwakho kokubili futhi kusize ekufinyeleleni imigomo yokulahlekelwa isisindo ngokushesha ngokushisa ama-calories engeziwe. Ngeshwa, awukwazi ukuzijwayeza ama-yogates ekhaya, udinga ukujoyina ikilasi lapho kutholakala khona okokusebenza okufanele ukuze ukwazi ukwenza izivivinyo ngaphansi kokuqondisa komqeqeshi.
I-yoga yamandla
I-yoga yamandla ingxube yeminyakazo ye-yoga eqinile eyenziwa ku-loop ukuze kwandiswe izinga lokushaya kwenhliziyo yakho futhi isize ukushisa amakhalori engeziwe. Izimo ze-yoga zenziwa i-back-to-back ngaphandle kokuma okuyikhona okwenza i-yoga yamandla ibe ukujima okujabulisayo ikakhulukazi kulabo abacabanga ukuthi i-yoga yendabuko ihamba kancane. I-yoga yamandla iyi-cardio kanye nokuzivocavoca umzimba ogcwele ngesikhathi esifanayo.
I-yoga yasemoyeni
Zicabange ulengiswa entanjeni kasilika emoyeni futhi ukubiza ngokuthi ukuzilolonga. Hhayi-ke, kungase kuzwakale kulula kodwa i-yoga yasemoyeni idinga ukuqeqeshwa okufanele kanye namandla amakhulu omgogodla namandla engalo. Ukuma kwenziwa ngokusebenzisa intambo kasilika njenge-prop. Osaziwayo abaningi be-Bollywood bakuzamile lokhu kodwa lokhu mhlawumbe ukujima okukodwa okuzothatha isikhathi ukukuqonda kahle ngenxa yobunzima bakho.
I-Paddleboard yoga
Uma ungumntwana wamanzi, kufanele uzame i-paddleboard yoga. Lolu hlobo luphelele ukwenza ithoni ye-abs yakho futhi iphinde ithuthukise amandla emisipha, ikunike isibalo esincane enqubweni. Ukuzivocavoca kuqala ngokuthi uzame ukuzilinganisa ebhodini lokugwedla ngaphambi kokuthi uqale ukwenza ukuma kwe-yoga. Uma usukwazi kahle lokhu, ungaqala ngokuma okuyisisekelo. Nalezo ziba yinselelo ukwenza njengoba ibhodi isemanzini. Ngale ndlela, ushisa ama-calories engeziwe.
I-yoga eshisayo
Zicabange usebenza ekamelweni elinezinga lokushisa elingaphezu kuka-45 degrees Celsius. Yilokhu i-yoga eshisayo emayelana nayo. Izimo ezifanayo nezenziwa ku-yoga yendabuko ziyenziwa, okuwukuphela koshintsho kuyigumbi lesitudiyo esishisayo. Lokhu kukusiza ukuthi ujuluke kakhulu futhi kwenza ukwenza izimo zibe lula njengoba umzimba wakho ufudumala kahle. Nakuba i-yoga eshisayo ibe yinto eyimpikiswano, kunabantu abafunga ngayo nanamuhla. Lapho wenza lokhu, udinga ukugcina izinto ezithile engqondweni ikakhulukazi mayelana nokusebenzisa kwakho amanzi.
Ukudla kubalulekile
Nakuba ukungeza i-yoga esimisweni sakho kuhle, lokho okudlayo nakho kubalulekile. Ngaphandle kokudla okulungile, awukwazi ukuthola imiphumela emihle njengoba umzimba wakho awukwazi ukusebenza kahle ngaphandle uma unomsoco omuhle. Ngakho-ke, qiniseka ukuthi ulandela ukudla okunempilo kanye nesimiso sakho se-yoga. Yeka ukudla okungenamsoco kanye nosuku lokukopela ngezikhathi ezithile, qiniseka ukuthi udla ngesikhathi futhi ulawula ingxenye ukuze ungadli kakhulu. Ukudla okuncane, okuvamile kungcono kunokudla okukhulu kathathu ngosuku. Faka imifino, imbewu, amantongomane nezithelo ekudleni kwakho kwansuku zonke ukuze uthole umsoco ofanele namandla. Ukupheka ukudla kwakho ngendlela enempilo nakho kubalulekile ukuze umsoco ugcine.
Hamba ngendlela ye-Ayurveda
I-Ayurveda iyisiko leminyaka engu-5000 ubudala laseNdiya futhi isiza ekuzuzeni impilo enhle. Ngokusho kwe-Ayurveda, uma unempilo ephelele, amafutha engeziwe ayancibilika ngokwawo. Ngakho-ke, sikulethela amathiphu amahlanu avela ku-Ayurveda azokusiza ukuthi ube nempilo futhi ngaleyo ndlela, ulahle lawo makhilogremu engeziwe.
Zivocavoce uma uvuka
Ubuwazi ukuthi isikhathi esifanele sokuzivocavoca siphakathi kuka-6 ekuseni no-10 ekuseni? Lokhu kungenxa yokuthi yisikhathi lapho amanzi nomhlaba kuphezulu emvelweni. Lezi, uma zihlangene, zidala ukupholile, ukunensa kanye ne-inertia. Ukuzivocavoca ekuseni kulwa nokuvilapha, kuletha imfudumalo emzimbeni wakho futhi kulungiselela ingqondo usuku olusha. Ukwenza imizuzu engu-30-45 yokuzivocavoca ekuseni kusiza ekushiseni amakholori futhi kukugcina usendleleni.
Yidla ukudla kwakho okukhulu emini
Ngokusho kwe-Ayurveda, 'awuyena okudlayo, kodwa lokho okugayayo'. Ukugaya kuyingxenye ebaluleke kakhulu futhi eyisisekelo yesiko lamaVedic. Ngokusho kwe-Ayurveda, kufanele udle isidlo sakho esikhulu kakhulu emini. Ihora lasemini yilapho umlilo wakho wokugaya ukudla, owaziwa ngokuthi i-agni, unamandla kakhulu.
Isidlo sakusihlwa, njengoba isayensi yesimanje nayo isho, kufanele ibe lula futhi kufanele ithathwe amahora amabili nantathu ngaphambi kokuthi uyolala. Ngakho-ke, uma ufuna ukulala ngo-10pm kufanele udle isidlo sakho sakusihlwa ngo-7pm futhi wakamuva ngo-8pm. Ukulandela lo mkhuba kuzonika umzimba wakho isikhathi sokuzivuselela nokuzikhipha ubuthi futhi ungagcini nje ngokuba matasa ugaya ukudla. Uma unokugaya kahle, mancane amathuba okuthi ugcine amafutha. Umgudu wokugaya onempilo uyindlela enhle yokuqinisekisa ukuthi awufaki isisindo esiningi.
Phuza amanzi ashisayo
Amanzi ashisayo afana nomuthi womlingo esikweni lamaVeda. Imithombo yangaphandle njengokungcola, ukukhetha okungalungile kokudla, izibulala-zinambuzane nokudla okugayiwe kanye nemithombo yangaphakathi njengokucindezeleka, intukuthelo, ukukhathazeka kuholela ekunqwabeleni kobuthi obaziwa ngokuthi ama, emzimbeni. Le ama iyanamathela emvelweni futhi ingancibilika ngamanzi ashisayo. Inani onakho alibalulekile kodwa ukuthi ukuphuza kaningi kangakanani kubalulekile. Zama futhi uphuze amanzi ashisayo njalo ngesigamu sehora. Ungangeza i-ginger noma amaqabunga e-mint amasha ukuze uthole izinzuzo ezengeziwe kuwo. Ngakho-ke, shintsha emanzini abandayo uye emanzini ashisayo futhi kungenzeka uzizwe ulula futhi uqabula usuku lonke.
Zindla
I-hormone yokucindezeleka emzimbeni inganciphisa ikhono lakho lokulahlekelwa isisindo futhi ikakhulukazi isisindo sesisu. Ukuzindla kuyindlela enamandla yokwehlisa izinga lokucindezeleka nokukhathazeka. Zijwayeze ukuzindla nsuku zonke ekuseni futhi ubone imiphumela okhalweni lwakho nasempilweni yakho. Hlala uthule, uphumule futhi ugxile ekuphefumuleni kwakho okungenani imizuzu engu-20 nsuku zonke ngemva kokuvuka. Uma ungakwazi ukuhlala uthule isikhathi eside, zama futhi usebenzise izinhlelo zokusebenza ezisiza ukuthulisa izinzwa zakho ngomculo ophumuzayo futhi uvale amehlo akho. Uzozizwa unokuthula futhi amazinga akho okucindezeleka azokwehla ngokuzenzakalelayo.
Misa isimiso sokulala
Okhokho bethu bonke babenempilo futhi benenhliziyo enhle njengoba babebeke amaphethini ayo yonke into futhi lokho futhi ngesigqi nemvelo. Isikhathi sabo sokulala salandela ngemuva nje kokushona kwelanga. Kodwa ngokusungulwa kukagesi kwase kuba nezindlela zokuphila ezishintshayo, kwaqala inguquko isuka kwemvelo iye kokwenziwa. Kubangele ikhwalithi yokulala esengozini kanye nesikhathi.
Abacwaningi babonise ukuthi ukungalali ngokwanele kungenye yezinto ezinomthelela omkhulu ekuzuzeni isisindo. Akukona nje kuphela ukulala ngokwanele kodwa nokulala unesigqi nelanga kubalulekile. Ngokusho kwe-Ayurveda, isikhathi esingcono kakhulu sokulala uma kusuka ngo-10: 00 kuya ku-6 ekuseni. Ukuze ulandele le phethini, vala izibani zakho nesikrini ngo-9:30 pm ukuze ulale ubuthongo obumnandi ngo-10pm.
Ngokuzivocavoca okulungile, ukudla kanye nesimiso, uzolahlekelwa isisindo ngokuphumelelayo. Khumbula, ukuncipha kwesisindo kuyinkqubo ehamba kancane, ungalindeli imiphumela emihle ngesikhathi esifushane. Kukhona ukudla okudlayo nokuzivocavoca okuthembisa okufanayo kodwa ngokuhamba kwesikhathi, lokhu akukuhle empilweni futhi ngokuphazima kweso, uzophinde ubuyise isisindo. Ngakho-ke, yiba nesineke futhi wehlise ikhilogremu elilodwa ngesonto ngendlela enempilo.
Ngemibono evela ku-Kriti Saraswat Satpathy
