Ukuba ubujula kwaye ujika ubusuku bonke kwaye awukwazanga ukufumana indlela ekhululekile yokulala, i-yoga ingaba ngumhlobo wakho omkhulu ekulaleni. Ngokukodwa, yenza iViparita Karani.
Kuqikelelwa ukuba ngaphezu kwe-55 pesenti yabantu abenza i-yoga bathi iyabanceda ukuba balale ngcono. Ukongeza, ngaphezulu kweepesenti ezingama-85 zabathathi-nxaxheba bathi ukwenza i-yoga kunceda ukunciphisa uxinzelelo.
Oku kubangelwa ikakhulu kukuba, ngokungafaniyo nokubaleka, i-HIIT, okanye okunye ukulolonga okuphezulu, i-yoga ithomalalisa ingqondo nomzimba, isizise ekuphumleni okunzulu ngokukhawuleza nangokupheleleyo. Ke ukuba unengxaki yokulala, thatha imizuzu embalwa ngobusuku ngabunye ngaphambi kokuba ungene phantsi kwekhava kwaye wenze le yoga pose ukuze ulale ngcono.
Viparita Karani Technique
- Hlala ngecala lakho lasekhohlo eludongeni. Umqolo wakho ophantsi kufuneka uphumle kwi-cushion okanye umqamelo ukuba usebenzisa enye ebhedini.
- Jikelezisa umzimba wakho ngasekhohlo kwaye uzise imilenze yakho eludongeni. Ukuba usebenzisa i-cushion, beka umva wakho ophantsi kwi-cushion ngaphambi kokuba ujike imilenze yakho eludongeni. Sebenzisa izandla zakho ukulinganisela njengoko ususa ubunzima bakho.
- Yehlisa umqolo wakho phantsi kwaye ulale phantsi. Phumla amagxa akho kunye nentloko phantsi.
- Shifta ubunzima bakho ukusuka kwelinye icala ukuya kwelinye kwaye usondeze amathambo akho empundu eludongeni.
- Vumela iingalo zakho ziphumle emacaleni akho, izandla phezulu. Ukuba usebenzisa i-cushion, umva wakho osezantsi kufuneka ngoku uxhaswe ngokupheleleyo ngawo.
- Vumela iintloko zamathambo ethanga (inxalenye yethambo edibanisa i-hip socket) ukuba ikhulule kwaye iphumle, iwele ngasemva kwe-pelvis.
- Vala amehlo akho kwaye uzame ukuhlala kule ndawo imizuzu emi-5-10, uphefumlela ngaphakathi nangaphandle ngeempumlo zakho.
- Ukuphuma kwesi simo, tyhala ngokukhawuleza kude nodonga kwaye utyibilikise imilenze yakho kwicala lasekunene.
- Sebenzisa izandla zakho ukuzicinezela ubuyele kwindawo ehleliyo.
Ukuba unako kwaye kukhululekile, zive ukhululekile ukwenza iLegs Up the Wall ngokuchasene nebhodi yebhedi yakho. Emva kokuba kule ndawo imizuzu embalwa, tshintshela kancinci kwindawo yokulala ekhululekile.
Viparita Karani Benefits
I-Yoga ayifanelekanga kuphela ukuziqhelanisa nomsebenzi othile womzimba. Bakwaneziphumo ezininzi ezilungileyo kwimpilo. Kule meko, iViparita Karani nayo iphucula ukuphumla ebusuku.
Ukuphucula ulusu kunye neenwele
Ukuziqhelanisa ne-yoga posture kunceda ukukhanyisa ulusu njengoko igazi lihamba kuwo wonke umzimba kwindawo eguqulweyo. Kwangaxeshanye, iphinda ivuselele ingqondo. Ukugcinwa kunye nokugcinwa rhoqo kongeza ukukhanya kwesikhumba kunye nobuso.
Ukuba nabani na uxhalabile malunga neengxaki zokuwa kweenwele ngoko kufuneka benze i-Viparita Karani rhoqo. Ukuziqhelanisa kwe-yoga pose kuqinisekisa ukuhamba kwegazi okugudileyo ukuya kwindawo yentloko. Igazi elineoksijini liphulula i-scalp kwaye livuselela iifollicle zeenwele. Ke ngoko, imilenze-up-the-wall pose iyasebenza ekuthinteleni ukulahleka kweenwele, iinwele ezingwevu kunye nezinye iingxaki zeenwele.
Iphelisa iintlungu ezisezantsi
Ngelixa iLegs Up the Wall Pose, uxinzelelo kunye noxinzelelo luyakhululwa kumqolo, ngakumbi ukuba ulele ebhedini okanye usebenzisa umqamelo okanye umqamelo.
Inokuba yingenelo ngakumbi xa sithwaxwa ziintsuku ezixakekileyo okanye xa ubukhulu becala sixakekile. Le pose inceda ukuphucula ukujikeleza kwaye ikhulula umva ophantsi. Ukongeza, ikhulula i-vertebrae kwaye ibakhulule kuxinzelelo oluqhubekayo lokuxhasa ubunzima bomzimba.
Wolula ngobunono i-hamstrings
Okukhona uziqhelanisa nale pozi kwaye ngokusondeleyo unokuzisa isinqe sakho eludongeni, kokukhona uya kuziva ulule kwi-hamstrings yakho. Ayisiyiyo kuphela esinokuyisebenzisa ngaphambi kokuba silale, kunomdla wokuyenza emva kokusebenza komlenze.
Nangona kubonakala ngathi i-pose ayifaki uxinzelelo emva kwemilenze, siqinisekile ukuba inceda ukukhulula i-hamstrings. Ukongezelela, kuya kuchaphazela ukunweba ngokupheleleyo amadolo ukufezekisa uluhlu olukhulu lokwelula.
Ikhuthaza ukukhululeka komgangatho we-pelvic
KwiLegs Up the Wall Pose, izihlunu ze-pelvic ziphumla ngokwendalo, zivumela ukuxinezeleka ukuba kukhululwe kumgangatho we-pelvic.
Kungenxa yoko le nto ayikhuthazwa ukuba sexesheni okanye kwabasetyhini abakhulelweyo. Nangona kunjalo, oku kucetyiswa ngokubanzi, ngoko ke ingcali kufuneka idibane nayo ukuze ihlole imeko yethu.
Ikhulula iinyawo nemilenze exineneyo
Ukukhupha uxinzelelo emilenzeni nasezinyaweni ngokuziguqula kunye neenyawo zeenyawo ezijongene nesilingi kunokunceda ukunciphisa ukudumba kwisiqingatha esisezantsi somzimba, ukukhulula iintlungu, kunye nokukhulula nayiphi na ingcinezelo enokuthi ibangelwa ukuhlala kunye / okanye ndimi imini yonke.
Ibonelela ngokuphumla
Ukuba kule pose, ngakumbi xa kudityaniswe nokuphefumla ngengqondo, kunokunceda ukucothisa izinga lentliziyo yakho kwaye kukubuyisele kumzuzu wangoku. Oku akugcini nje ukudala indawo ezolileyo, kodwa kunceda ukunciphisa uxinzelelo, ukuxhalaba, kunye nokungalali, ngaloo ndlela kudala indawo yonyango kwaye kukunika ithuba lokulala ngokulula ebusuku.
Izilumkiso
Kulungile ukugcina amacebiso okhuseleko engqondweni phambi kokuba uqhelisele i-yoga xa ulala okanye iViparita Karani asana ukuze ufumane izibonelelo ezifanelekileyo.
- Akukhuthazwa ukwenza i-Viparita Karani ukulala ngexesha lokuya esikhathini njengoko kubandakanya ukuguqulwa okuncinci. Siya kukuphepha ukwenza le ndawo yokulala ukuba sikhulelwe.
- Abantu abaneengxaki zamehlo ezinje ngeglaucoma okanye uxinzelelo lwegazi oluphezulu kufuneka bayiphephe le asana.
- Ukuba uziva uvakalelo olungaqhelekanga ezinyaweni ngalo lonke ixesha sisenza le yoga asana ukulala, siya kuzama ukugoba amadolo kwaye sichukumise iintende zeenyawo ukuzisa izithende ngokusondeleyo kangangoko kunokwenzeka kwingingqi ye-pelvic.
- Abantu abaneengxaki zomqolo kunye / okanye zentamo kufuneka bayeke ukuziqhelanisa neViparita Karani asana okanye bayenze phambi komqeqeshi oqinisekisiweyo ukuze bafumane izibonelelo ezifanelekileyo zokumisa.
Ukuba sisebatsha kwi-yoga, ukufumana ulungelelwaniso oluchanekileyo lomzimba kule pose kunokuba ngumngeni. Nangona kunjalo, kukho iqhinga. Ukufumana ukulungelelaniswa okuchanekileyo kunye nokulinganisela, siya kuncika ngendlela yokuba amathambo ethanga agxininiswe ngokuqinile eludongeni. Ngokwenza oku ngelixa siphefumla ngokuqhelekileyo, sinokukhulula umqolo, izisu kunye nezihlunu ze-pelvic. Ngokuphefumula ngalunye, siya kucinezela amathambo ethanga ngamandla angaphezulu eludongeni kwaye kwangaxeshanye siya kwahlula i-torso eludongeni. Kufuneka sicothe kakhulu kwaye sithambe xa sicinezela eludongeni ukuze singazenzakalisa okanye sikruneke izihlunu zethu.