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Ingabe ungaphansi kwengcindezi enkulu futhi ufuna izindlela zokukuqeda? Ngemuva kwalokho, zama i-yoga, ikakhulukazi iNaukasana, ngoba isiza ukukunikeza ukukhululeka okumangalisayo ekucindezelekeni.
Kusukela ezinganeni ezifunda isikole kuya kubantu abadala, wonke umuntu uvame ukuzwa ukucindezeleka ngandlela thile noma kolunye. Yebo, amandla angahluka, kepha ukucindezeleka ngandlela thile kuyingozi emzimbeni.
Funda futhi: IMarjariasana Yokuqeda Ukucindezeleka
Lapho le ngcindezi iqala ukwenzeka kaningi, iba yimbangela yokukhathazeka. Ngakho-ke, ukuthola imbangela yengcindezi nokungenelela ngesikhathi esifanele kubaluleke kakhulu.
Uma unganakekelwa ngesikhathi, khona-ke ingcindezi ayigcini ngokuholela enhlokweni ebuhlungu, kepha futhi inyusa izinga lomfutho wegazi kanye ne-insomania yakho.
Ngakho-ke, i-yoga asana ingenye yezindlela ezingokwemvelo zokunciphisa ukucindezeleka. Ingxenye yayo enhle ukuthi iza ngaphandle kwemiphumela emibi.
Funda futhi: IVrikshasana Yokwenza Imilenze Iqine
INaukasana, eyaziwa kakhulu njenge-boat pose, ivela kumagama esiSanskrit 'Nauka' okusho ukuthi isikebhe kanye no-'Asana 'okusho ukuma.
Yize le-asana ingahle ibe nzima kancane kasaqalayo ukuyenza (njengoba idinga ibhalansi eningi), ngokuzijwayeza kwansuku zonke, ungangcono kuyo. Ngokuzijwayeza okuqhubekayo isikhathi esithile, kuba lula kakhulu.
Ngakho-ke, nansi inqubo ehlakaniphile yokwenza le asana. Bheka.
Inqubo yesinyathelo ngesinyathelo yokwenza i-Naukasana:
1. Okokuqala, lala phansi phansi noma kumata wakho we-yoga.
2. Izingalo kufanele zilele ngqo nhlangothi zombili futhi izinyawo zakho kufanele ziboshwe ngokusondelana.
3. Thatha umoya ophefumulayo bese, phakamisa kancane isifuba nezinyawo zakho ngenhla kancane phansi.
4. Ngenkathi wenza lokhu, izingalo kufanele zelulwe futhi udinga ukuzwa ukwelulwa esiswini sakho.
5. Isisindo somzimba wakho kufanele sibe sesifundeni sakho sezinqe ngokuphelele.
6. Yonke iminwe yakho nezinzwani kufanele kuqondaniswe ngqo futhi kukhombe phambili.
7. Njengoba wenza lokhu, gcina amehlo akho egxile phambili.
8. Bamba isikhundla imizuzwana embalwa.
9. Bese, phefumulela ngaphandle kancane bese ubuyela endaweni yakho yasekuqaleni.
10. Phinda i-asana izikhathi ezingama-4-5.
Ezinye izinzuzo zeNaukasana:
Kuyasiza ukuqinisa isisu.
Kuyasiza ukuqinisa izingalo namahlombe.
Kuyasiza ukuqinisa amathanga nemilenze.
Kuyasiza ukuqinisa imisipha.
Kuyasiza ukukhuthaza ukugaya.
Kuyasiza ukunciphisa ukuqunjelwa.
Kuyasiza ukukhulula ingqondo yakho.
Isexwayiso:
INaukasana ingelinye lama-yoga asanas aziwa kakhulu ukuhlinzeka ukukhululeka ekucindezelekeni, kepha umuntu kudingeka aqaphele ngenkathi enza le asana. Labo abanezinkinga zomgogodla, ikhanda elibuhlungu, i-migraine nalabo abaphethwe umfutho wegazi ophansi kufanele bakugweme ukwenza le asana.
