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Ngabe uzizwa ukhathele kakhulu noma ukhathele ngemuva kokuhamba kancane? Noma, ihora noma amabili emsebenzini wakho bese ngokuzumayo uqala ukuzizwa ukhathele. Lokhu kungenxa yokuthi unamandla amabi. Uma ungomunye walabo abawela kulesi sigaba nasi isixazululo sakho esisebenza ngempela.
Ngokuqinisekile kungenzeka ukuthi uke wezwa ngama-yoga asanas ukuphatha izimo ezithile zezempilo njengenkinga yokuphefumula noma i-migraine. Kepha kukhona futhi ama-yoga asanas asiza ukwakha amandla akho nokuvimbela umuntu ukuthi angakhathali futhi.
Funda futhi: I-Yoga Yehlise Ukucindezeleka
Ngakho-ke namhlanje kule ndatshana sizobe sixoxa ngendlela yokuqeda ukukhathala nokushaya ukukhathala ngama-yoga asanas.
Yini ngempela eholela ekutheni umuntu akhathale? Lapho umzimba untula umoya-mpilo owenele, izitho nezitho zomzimba azikwazi ukusebenza ngokujwayelekile. Lokhu kuholela ekukhathaleni nasekukhathaleni.
Kusukela ezikhathini zasendulo i-yoga isenzelwa ukwelapha izimo ezinjengalezi. Ngakho-ke, nalu uhlu lwala ma-asanas ambalwa we-yoga asiza ukulwa nokukhathala nokukhathala kahle. Kuhlole.
1. ISetubandhasana (Ibhuloho Lokuzibuza)
Inqubo yesinyathelo ngesinyathelo yokwenza iSetubandhasana:
a. Lala phansi ngokuphelele emhlane wakho bese ugoqa amadolo akho.
b. Beka izingalo zakho ngapha nangapha izintende zibheke phansi.
c. Kancane phakamisa umhlane wakho phansi kuze kube yilapho isilevu sakho sikuthinta esifubeni.
d. Qiniseka ukuthi womabili amathanga ayafana.
e. Linganisa umzimba bese ubambelela endaweni amasekhondi ambalwa.
2.Ustrasana (Ikamela)
Inqubo yesinyathelo ngesinyathelo yokwenza i-Ustrasana:
a. Guqa phansi. Gcina izandla zakho ngemuva kwesikhumba sakho nezintende zezandla zakho zisekela okhalweni.
b. Kancane kancane dweba ithambo lakho lomsila ubheke ebhukwini lakho bese uqiniseka ukuthi uzizwa udonswa olwandle.
c. Khothama kancane uvuse ikhanda nezingalo uqonde bese ubamba unyawo lwakho ngezandla.
d. Qiniseka ukuthi awuyihluzi intamo.
e. Bamba isikhundla cishe amasekhondi angu-30-40 bese uphuma kancane.
3.Supta Virasana (I-Hero Reclining Pose)
Inqubo yesinyathelo ngesinyathelo yokwenza iSupta Virasana:
a. Guqa phansi kumata izandla zakho zibekwe ohlangothini ngalunye lwethanga.
b. Lala phansi ngokuhlehla ubheke phansi bese udonsa umoya.
c. Shiya isisindo sakho ezandleni. Bese ususa ngobumnene isisindo somzimba ezindololwaneni nasemikhondweni yangaphambili.
d. Kancane ubeke izandla zakho ngemuva ngezinqe bese iqolo elingezansi licindezelwe phansi libheke ethanjeni lomsila.
e. Bamba isikhundla imizuzu embalwa bese uphuma.
4.Shalabhasana (Isikhonyane)
Inqubo yesinyathelo ngesinyathelo yokwenza iShalabhasana:
a. Lala phansi ngesisu phansi, izinzwane ziyisicaba phansi nesilevu zibekwe zaqina phansi.
b. Gcina amadolo akho nezindololwane ziqonde.
c. Thatha umoya ophefumulayo bese uphakamisa kancane isifuba sakho, izingalo, imilenze namathanga phansi.
d. Kancane kancane, welula izandla nemilenze ngangokunokwenzeka.
e. Bambelela kuleso sikhundla imizuzwana embalwa. Exhale bese ubuyela esimweni esijwayelekile.
f. Yenza lokhu izikhathi ezi-3-4.
