Usuku Lwe-Yoga Lomhlaba Wonke 2019: I-10 Yoga Isungula Ukukhuthaza Ukuzala Kwabesilisa

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Isibalo sesidoda esiphansi noma i-oligospermia yisifo sezempilo esibonakala ngenani elincane lesidoda okungenye yezimbangela zokuzala kwabesilisa. Linciphisa ithuba lokuthi owesilisa avundiswe, kuholele ekhonweni lokukhiqiza inzalo.

Isibalo sesidoda esiphansi sitholakala lapho inani lesidoda liwela ngaphansi kwezigidi ezingama-20 kumamililitha wesidoda. Ububanzi obujwayelekile besibalo sesidoda kufanele bube phakathi kwezigidi ezingama-20 no-120 million ngemililitha ngayinye yesidoda, ngokusho kweWorld Health Organisation. Futhi isibalo sesidoda esiphansi sesibe ngenye yezinkinga zezempilo ezivame kakhulu ezikhathini zamuva ^[1] .

Izimbangela ezinkulu zesibalo esiphansi sesidoda izinkinga zofuzo, ukungondleki, ukulinywa kwamasende, ukuphuza ngokweqile, imishanguzo enqunyiwe, ubuthi bezemvelo, ukubhema, izidakamizwa, ukushiyeka kwezakhi ezifana ne-zinc, ukukhuluphala ngokweqile, ingcindezi nokunye kulezi zinsuku. eziningi zezindaba ezinjalo ^[okubili] . Kunezimo ezahlukahlukene ze-yoga zokukhulisa ukubalwa kwesidoda, okungasiza umuntu ukuthola kabusha ukubala kwesidoda okujwayelekile. I-Yoga ibuye ikhulise impilo yendlala yokuzala, kanye nokwandisa iminyaka yokuzala yowesilisa.

I-Yoga Poses Yokukhulisa Ukubalwa Kwesidoda

1. USarvangasana

Enye yama-yoga asanas azuzisa kakhulu, ukuma kwehlombe e-sarvangasana kukholakala ukuthi kusiza ukusebenza kwazo zonke izitho. Ingakhulula ukucindezeleka futhi ilwe nokudangala. Futhi, usizo lwe-asana luvuselela izindlala zakho ze-thyroid futhi luqinise wonke umzimba ^[3] .

Ungakwenza kanjani

• Lala phansi ngomhlane izandla eceleni kwakho.
• Phakamisa imilenze yakho kancane uye ku-90 degree degree.
• Phakamisa izinqa zakho bese ubuyela emuva ukuze uhlale phezulu ehlombe lakho.
• Sekela umhlane wakho ngezandla zakho. Isisindo sakho kufanele sisekelwe ngamahlombe nengalo yakho hhayi ikhanda nentamo yakho.
• Qondanisa imilenze yakho nomgogodla ngokucindezela izindololwane phansi bese ugcine imilenze iqinile. Phakamisa izithende zakho, bese ukhomba izinzwane zakho phezulu bese uzama ukucindezela isilevu esifubeni.
• Zama ukugcina ukuma isikhathi esingaphezu kwemizuzwana engama-30.
• Kancane kancane buyela endaweni yokuqala. Ngalokhu, yehlisa amadolo akho ebunzini. Yehlisa izandla zakho phansi, izintende zibheke phansi. Yehlisa umgogodla wakho kancane. Yehlisa imilenze phansi.
• Relax imizuzwana engama-60 ngaphambi kokuphinda ukuma.

2. UDhanurasana

Ebizwa nangokuthi i-bow pose, le pose ye-yoga inyusa ukugeleza kwegazi kuya ezithweni zokuzala futhi ithuthukise inhlalakahle yezocansi kwabesilisa. Le asana ibuye isize ukuvimbela ukungasebenzi kahle kwe-erectile kanye ne-ejaculation ngaphambi kwesikhathi, ngaleyo ndlela ithuthukise ukuzala emadodeni ^[4] .

Ungakwenza kanjani

• Lala phansi esiswini sakho.
• Phakamisa imilenze yakho emuva bese uthatha izandla zakho ngemuva kwezindlebe zakho.
• Manje bamba izinzwane zakho ngezandla zakho.
• Sekela isisindo sakho somzimba ngesisu sakho.
• Ngenkathi uhogela ngokujulile, zama ukuphakamisa amadolo akho phezulu.
• Bamba ukuma imizuzwana engu-15 kuya kwengu-30, ngenkathi uphefumula kahle.
• Exhale futhi uphumule kancane, welula umzimba wakho.

3. IHalasana

Iphinde ichazwe njengendawo yokulima, le yoga asana ilusizo ngokwedlulele ekukhuthazeni ukujikeleza kwegazi endaweni ye-pelvic futhi ithuthukise inhlalakahle yokuzala ^[5] .

Ungakwenza kanjani

• Lala ngomhlane bese ugcina izingalo nezintende zakho ziphansi phansi.
• Khulula umzimba uthathe ukuphefumula okujulile okuhamba kancane.
• Usebenzisa amandla emisipha yakho yesisu, phakamisa imilenze kancane emhlabathini.
• Gcina imilenze iqonde futhi ihlangene.
• Cindezela izingalo zakho ngobumnene phansi uphinde uphakamise izinqa zakho.
• Qhubeka ugoqe umgogodla wakho kuze kube yilapho izinzwane zakho ezinkulu zifinyelela emhlabathini phezu kwekhanda lakho (ungaziphoqeleli izinyawo zakho).
• Yelula imilenze nezingalo kolunye uhlangothi.
• Bamba imizuzwana engu-15 ngenkathi uphefumula kancane futhi ujulile.
• Ukuze ukhulule ukuma, wehlise kahle umgogodla bese uletha imilenze ime mpo bese wehlisa imilenze yakho.
• Phinda izikhathi ezingama-2-3.

4. Paschimottanasana

Ebizwa nangokuthi ukugoba okuhleli phansi, lokhu kuvuselela isikhungo se-plexus yelanga (izinzwa zesistimu yozwela emgodini wesisu). Lo msebenzi we-yoga usiza ukukhipha imisipha esekela izitho zokuzala futhi uvimbele ukungasebenzi kahle kwe-erectile ^[6] .

Ungakwenza kanjani

• Hlala uqonde unwebise imilenze yakho phambili.
• Gcina umgogodla umile, uhogele futhi welule izandla zakho ngaphezu kwekhanda lakho ngaphandle kokugoba izindololwane zakho.
• Khothama kancane uthinte izinyawo zakho.
• Phefumulela ngaphakathi bese ubamba isisu sakho bese uzama ukugcina isikhundla semizuzwana engama-60-90.
• Gcina ikhanda lakho ligobile phansi bese uphefumulela ngaphandle.
• Phinda lokhu izikhathi eziyishumi.

5. UKumbhakasana

Ebizwa nangokuthi i-plank pose, ukuzijwayeza le-pose ye-yoga kuqinisa umzimba ophezulu futhi kukhuphule amandla akho ocansi. Ngaphezu kwalokho, kuyasiza futhi ekuthuthukiseni impilo yakho yezocansi ^[7] .

Ungakwenza kanjani

• Lala phansi esiswini sakho bese ugcine izandla zakho eduze kwamahlombe akho.
• Ukuhogela, phusha umzimba wakho emhlabathini.
• Letha umzimba wakho ongaphezulu, imilenze, nezinqe zakho phansi ngendlela eqondile bese ukhipha umoya.
• Gcina ukuma kwemizuzwana eyi-15-30, uphefumula kahle.
• Phinda izikhathi ezingama-4-5.

6. Bhujangasana

Eyaziwa nangokuthi i-cobra pose, i-bhujangasana ibizwa ngegama layo njengoba ifana nemfezi ngaphambi nje kokuhlaselwa kwayo. Kuyindlela ejwayele ukunconywa yokugula okuhlukahlukene ^[8] . I-cobra pose ikhulula ukucindezeleka emisipheni yakho yangemuva nasemgogodleni. Iphinde ithuthukise inhlalakahle yezitho zokuzala futhi ngaleyo ndlela ithuthukise ukuzala.

Ungakwenza kanjani

• Lala phansi ngesisu bese ugcina imilenze yakho isondelene futhi izinzwane ziyisicaba phansi.
• Beka izintende zezandla zakho eceleni kwehlombe lakho bese uvumela isiphongo sihlale phansi.
• Faka umoya ngokujulile futhi uphakamise ikhanda lakho uye esifundeni sasolwandle. Zama ukubona uphahla.
• Gcina isikhundla kuze kufike kumasekhondi angu-60. Faka futhi ukhiphe ngokujulile kulo lonke.
• Buyela endaweni yokuqala ngenkathi ukhipha umoya ngokujulile.
• Phinda inqubo izikhathi ezingama-4-5.

7. Padahasthasana

Ilungele kakhulu ukukhululeka kwengcindezi nokuzola izinzwa zakho, i-pose isebenza umsebenzi ofanayo nalowo we-uttanasana. Ebizwa nangokuthi ukuma phambili ukugoba, le pose ye-yoga yelula izinkalo, imilenze nomgogodla. Iphinde ithuthukise ukujikeleza kwegazi kuya ebuchosheni ^[9] .

Ungakwenza kanjani

• Gcina umhlane wakho uqonde bese uphefumula kanzima njengoba uphakamisa isandla sakho.
• Goba phambili njengoba ukhipha futhi ufinyelela phansi ngezandla zakho.
• Ngenkathi uthinta phansi ugcine izintende zezandla zakho zisakazeka.
• Futhi, thinta izinzwane namaqakala akho.
• Hlala usesikhundleni umzuzu nesisu sakho singene.
• Kamuva, phefumulela ngaphandle bese ubuyela endaweni yokuma.
• Phinda lokhu izikhathi eziyishumi.

8. Naukasana

Futhi okubizwa ngokuthi yisikebhe, kuyizinsizakusebenza ekwenzeni isisu, okhalweni nemilenze kuqine. Kuyasiza ukukhipha imisipha yakho ye-pelvic futhi kusize ukukhulula ama-hormone ocansi ^[7] .

Ungakwenza kanjani

• Hlala unabise imilenze phambili.
• Gcina umhlane wakho uqonde.
• Thatha umoya ophefumulayo bese ukhipha umoya, ngenkathi uphakamisa ikhanda, isifuba, nemilenze yakho phansi.
• Bamba isikhundla amasekhondi angu-30-60, ngenkathi uphefumula ngokujwayelekile.
• Faka, bese ukhipha umoya ngokujulile, phumula kancane bese ubuyela endaweni yakho yokuqala.
• Phinda lokhu izikhathi eziyishumi.

9. Setu-bandhasana

Ebizwa nangokuthi i-bridge pose, le yoga pose isiza ukuvuselela umzimba futhi uphumule umzimba nengqondo yakho. Kuthuthukisa ukupompa kwegazi enhliziyweni yakho nakwezinye izingxenye zomzimba, kube nomthelela omuhle ekuthuthukiseni ukubalwa kwesidoda ^[10] .

Ungakwenza kanjani

• Lala phansi, futhi uma kunesidingo, beka ingubo egoqiwe ngaphansi kwamahlombe akho ukuze uvikele intamo yakho.
• Gobisa amadolo akho bese ubeka izinyawo zakho phansi, izithende zisondele emathanjeni okhalo ngangokunokwenzeka.
• Ukuphefumulela ngaphandle, ucindezele izinyawo nezingalo zakho zangaphakathi ngenkuthalo phansi, uphushe ithambo lakho lomsila phezulu uye ngasethanjeni le-pubic, uqinise izinqe bese uphakamisa izinqe phansi.
• Gcina amathanga akho nezinyawo zakho zangaphakathi zifana. Hlanganisa izandla ezingezansi kwesikhumba sakho bese welula izingalo ukukusiza ukuthi uhlale phezulu kwamahlombe akho.
• Phakamisa izinqa zakho kuze kube yilapho amathanga ecishe afane phansi.
• Gcina amadolo akho ngqo phezu kwezithende, kepha uwacindezele phambili, kude nezinqulu futhi wandise umsila obheke ngasemuva kwamadolo.
• Hlala endaweni ethile noma kuphi ukusuka kumasekhondi angu-30 kuye kumzuzu owodwa.
• Njengoba uphefumula, dedela ukuma, ugingqe umgogodla kancane phansi.

10. Agnisaar kriya

Lokhu kungenye yezindawo ezindala kakhulu futhi ezibaluleke kakhulu ze-yoga ezisiza ukwandisa isibalo sesidoda. Ebizwa nangokuthi ukuqhuma kwesisu, indlela yokuhlanza yeyoga ithuthukisa ukujikeleza kwegazi lakho futhi isuse ubuthi obungafuneki emzimbeni wakho ^{[ishumi nanye]} .

Ungakwenza kanjani

• Yima uqonde izinyawo zakho zihlukene.
• Beka izintende zezandla zakho emadolweni akho.
• Gcina isisu sakho sikhululekile.
• Khipha ngokuphelele, khipha umoya bese udonsela isisu sakho ngangokunokwenzeka.
• Khulula isibambo futhi udedele isisu.
• Phinda isenzo sokumpompa ngokunyakaza okusheshayo.
• Khulula umzimba wakho bese uhogela futhi ukhiphe ngokujwayelekile.
• Phinda izikhathi ezingama-2-3.

1. [1]USengupta, P., Chaudhuri, P., & Bhattacharya, K. (2013). Impilo yokuzala yowesilisa neyoga Umagazini wamazwe omhlaba we-yoga, 6 (2), 87.
2. [okubili]USengupta, P. (2012). Inselelo yokungabatholi abantwana: Ivikela kangakanani i-yoga therapy? Isayensi yasendulo yokuphila, 32 (1), 61.
3. [3]USengupta, P., noKrajewska-Kulak, E. (2013). Ngabe ukuphumula komzimba wengqondo nge-yoga kuyasebenza ukulwa nengcindezi yendlela ophila ngayo? .Izinkomba zocwaningo lwezesayensi yezokwelapha nezempilo, 3 (5).
4. [4]UQuinn, T., Bussell, J. L., noHeller, B. (2010). Ukuzala Okugcwele: Uhlelo Olunamasonto ayi-12 Lokuzala Okufanele. I-Findhorn Press.
5. [5]UQuinn, T., & Heller, B. (2011) Ukuhlanzwa Kokungazali: I-Detox, Ukudla kanye neDharma Yokuzala. I-Findhorn Press.
6. [6]UMahatyagi, R. D. (2007) .I-Yatan Yoga: Umhlahlandlela Wezemvelo Wezempilo Nobunye. I-Yatan Ayurvedics.
7. [7]UShama, M. UKUBUYEKEZWA NGOKWAMA-PCOS E-AYURVEDA.
8. [8]USHAMANURU, M. K. C. (2013). UMTHELELA WOKUSEBENZISA KWE-AEROBIC NGOKUSEBENZA KWEZIMOTO ZE-ANTHROPOMETRIC MOTOR ABILITY NE-HAEMOTOLOGICAL VARIABLES PHAKATHI KWAMAKHOLI WESIFAZANE.
9. [9]I-Wirawan, I. G. B. (2018). Izinzuzo zikaSurya Namaskara zempilo engokomzimba. Iphephabhuku lamazwe omhlaba lesayensi yezenhlalo nabantu, 2 (1), 43-55.
10. [10]UDhawan, V., Kumar, M., Deka, D., Malhotra, N., Dadhwal, V., Singh, N., & Dada, R. (2018). Ukuzindla ne-yoga: Umthelela ekulimaleni kwe-DNA ye-oxidative nokulotshwa kwesidoda okungalawuleki kozakwethu besilisa bemibhangqwana enokulahleka kokukhulelwa okuphindaphindiwe.Iphephabhuku laseNdiya locwaningo lwezokwelapha, i-148 (Suppl 1), S134.
11. [ishumi nanye]UDhawan, V. I. D. H. U., Kumar, R. A. J. I. V., Malhotra, N. E. E. N. A., Singh, N. E. E.T., noDada, R. I. M. A. (2018). Ukungenelela kwendlela yokuphila esekwe ku-Yoga ekuphathweni kokuhluleka kokufakelwa okuphindayo. I-India J. Sci. Res, 18 (2), 01-08.

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