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Ukugcina isifo sikashukela silawulwa kudinga imikhuba yokuphila enempilo. Abantu abanesifo sikashukela basengozini yezinkinga eziningana njengezifo zenhliziyo nomfutho wegazi ophansi. Ukwamukela i-yoga njengengxenye yempilo kungasiza ekuphathweni kwesikhathi eside kwalesi simo kanye nekhwalithi yempilo ethuthukisiwe.
Imiphumela yezempilo ye-Yoga miningi futhi mihle. Ngokuyinhloko zifaka ukuma nokuzivocavoca kokuphefumula okwenzelwe ukukhuthaza amanyikwe. Zisiza futhi nasekuthuthukiseni ukugeleza kwegazi kuya emanyikwe.
Ukuma kwe-Yoga kwabanesifo sikashukela kuvuselela amaseli omzimba futhi kuthuthukise ikhono lawo lokukhiqiza i-insulin yomzimba. I-Yoga kufanele yenziwe cishe imizuzu engama-40-60, kungaba ekuseni noma kusihlwa ngokuya ngezinga lakho lokunethezeka. Gwema ukwenza i-yoga ngemuva nje kokudla ngoba kungadala umfutho wegazi ophansi. Nazi izimo ezimbalwa ze-yoga zabantu abanesifo sikashukela. Bheka.
1. Kapalbhati
Lena inqubo ephumelelayo yokuphefumula kubantu abanesifo sikashukela. Kubandakanya ukukhishwa ngamandla kanye nokuhogela okuzenzakalelayo. I-Kapalbharti idala ingcindezi esiswini ngesikhathi somoya osiza ukuthuthukisa ukusebenza kwamaseli we-beta atholakala kumanyikwe. [1]
Ungakwenza kanjani: Hlala uqonde umhlane wakho ume uwele imilenze yakho. Thatha umoya ojulile bese ukhipha umoya ngokushesha bese wenza umsindo wokukhukhumeza ngenkathi wenza. Gxila kakhulu ekuphefumuleni kunokuhogela umoya. Ukuphefumula kufanele kwenziwe ngamandla acijile. Phefumulela ngaphakathi nangaphandle kuphela ngamakhala. Kwenze cishe imizuliswano emi-5, imivimbo engu-120 isikhathi ngasinye.
2.Vrikshasana (Isimo Sesihlahla)
I-Vrikshasana noma ukuma kwesihlahla kusiza ukukhuthaza uketshezi lwe-insulin kumanyikwe. Kuyi-yoga esebenzayo yabantu abanesifo sikashukela sohlobo 1 lapho ukukhiqizwa kwe-insulin kuphansi. IVrikshasana ibuye isize ukuthuthukisa ibhalansi nokuzinza emilenzeni. Ubuhlungu bomlenze ngenxa yokulimala kwezinzwa kungenye yezimpawu ezijwayelekile ku-neuropathy yesifo sikashukela.
Ungakwenza kanjani: Yima imilenze iqonde nezinyawo ndawonye. Izikhali kufanele zibe eceleni kwakho futhi isilevu kufanele sibheke phansi. Ngemuva kwalokho, beka unyawo lwangakwesokudla ethangeni langaphakathi elingakwesobunxele, ukuze isithende sikwazi ukusondela emgodini ngangokunokwenzeka. Letha izandla zombili phezulu kancane bese uzijoyina. Hlala kule ndawo imizuzwana engama-30 uphefumule ngokwejwayelekile. Manje letha kancane kancane izandla maphakathi nesifuba imilenze iqonde nezinyawo zihlangene nokuphefumula. Phinda inqubo ngomunye umlenze.
3.USetu Bandhasna (Ibhuloho Lokungena)
Ocwaningweni kutholakale ukuthi i-setu bandhasna kanye ne-pavanamuktasana iyasiza ekwenzeni ngcono amazinga e-glucose ngokwandisa ukuzwela kwama-B-cell of pancreas kusiginali ye-glucose. Lokhu kusiza ukuphatha amazinga e-glucose ku-diabetes mellitus. [okubili]
Ungakwenza kanjani: Lala phansi kumata we-yoga izinyawo ziyisicaba phansi. Exhale bese uphusha kancane uye phansi. Udinga ukuphakamisa umzimba wakho ngenkathi ikhanda kufanele lilale phansi emethini. Wonke umzimba wakho kufanele ube semoyeni. Zama ukusebenzisa izandla zakho ukucindezela phansi ukuze uthole ukusekelwa okuthile. Ungabamba izandla zakho ngaphansi nje komhlane wakho ophakanyisiwe njengoba lokhu kunganweba ngokwengeziwe.
4. IBalasana (Iphuzu Lokuphumula Lengane)
I-Balasana isiza ukuphatha amazinga e-glucose kubantu abanesifo sikashukela. Le yoga yokuphumula isiza ukujwayelekile ukusakazwa komzimba futhi iqede ukucindezeleka nokukhathala. I-Balasana ibuye isize ukuvuselela uhlelo oluphakathi lwezinzwa futhi ngokulula ilule izinkalo, amathanga namaqakala. Lezi zinto zisiza ekuphathweni kwesifo sikashukela.
Ungakwenza kanjani: Hlala phansi nesisindo sakho emadolweni. Qiniseka ukuthi ufaka nezinyawo phansi. Sabalalisa amathanga akho kancane uhlale ezithendeni. Zama ukukhipha futhi ugobe phambili kusuka okhalweni lwakho. Isisu sakho kufanele siphumule emathangeni akho futhi uqiniseke ukuthi welula umhlane wakho. Ngokulandelayo welula izingalo zakho ngaphambili. Lokhu kuzokwelula emuva. Hlala ku-pose okungenani imizuzu emithathu. Kamuva phakamisa umzimba wakho kancane bese ubuyela endaweni.
5. USurya Namaskar
ISurya Namaskar noma ukubingelela elangeni kuyindlela ephumelela kunazo zonke ye-asanas yokulawula amazinga kashukela egazini. Ukuma kuvumela uchungechunge lokunyakaza okwandisa ukugeleza kwegazi emzimbeni wonke futhi kuthuthukise ukukhiqizwa kwe-insulin. Ama-asanas ayi-12 aseSurya Namaskar adweba ukuthula, ukuzwana namandla emzimbeni.
Ungakwenza kanjani: E-Surya Namaskar, isinyathelo ngasinye singena kwesinye futhi ukunyakaza okungapheli kwenziwa kubhekene nelanga eliphuma.
6.Trikonasana (Triangle Pose)
Le pose ye-yoga iyasiza ekuphathweni kohlobo lwesibili sikashukela. Ocwaningweni olwenziwe ngama-yoga asanas ali-13, i-trikonasana ibingomunye wabo obesize ekwehliseni okukhulu kwe-glucose emzimbeni. Izinguquko zarekhodwa esinqeni sesinqe namazinga e-insulin nakho kwaqoshwa. [3]
Ungakwenza kanjani: Songa umlenze owodwa edolweni, uzisekele engalweni ngapha, welula omunye umlenze ngangokunokwenzeka bese uphakamisa enye ingalo nge-perpendicular angle. Umzimba wakho kufanele wakhe isimo sikanxantathu.
7.Peacock Pose (Mayurasana)
Ngokusho kochwepheshe, iMayurasana noma ipigogo liphakamisa izitho zangaphakathi ezahlukahlukene ezibhekele ukwenziwa ngcono kokugaywa nokusakazwa kwegazi. Iphakamisa izinso, amanyikwe nesibindi okulandelwa ukwenziwa ngcono kokusebenza kwazo. Njengoba le pose ye-yoga inakekela izitho eziningi nezinhlelo zezitho, kungasiza ekulawuleni izinkinga zesifo sikashukela.
Ungakwenza kanjani: Ncika ngamahlombe ngaphambili bese ubeka izandla eduze kwesifuba sakho unwetshiwe imilenze. Cindezela izintende phansi bese ugcina ikhanda lakho liqondile. Phakamisa unyawo ngalunye bese ulandela olunye, ulinganisela umzimba ezandleni. Qinisekisa ukuthi imilenze iphakanyisiwe ngokufanayo emhlabathini. Bamba ukuma imizuzu engu-15-30. Dedela ama-pose forts ngokubeka izinyawo bese uguqa ngamadolo.
