Izimo ze-yoga eziyisi-7 zokuthuthukisa ukugaya

Kukhona ezinye izimo ze-yoga zokugaya ezingasiza ekudambiseni ukungaphatheki kahle ngemva kokudla. I-Yoga inenzuzo ezigulini ezine-irritable bowel syndrome kanye nalabo abanokugaya kakhulu.

Ingabe i-yoga ingasiza ngokugaya ukudla?

Olunye ucwaningo lwathola ukuthi intsha enesifo samathumbu ecasulayo eyenza i-yoga ibike izimpawu zamathumbu amancane kakhulu kunalezo ezingazange ziyenze. Olunye ucwaningo luphinde lwathola ukuncipha okukhulu kwezimpawu ezigulini ezinalesi sifo futhi lwaphakamisa ukuthi uhlelo lwe-yoga lokululama lwamasonto ayi-12 lungaba indlela yokwelapha ephumelelayo noma ehlanganisa iziguli.

I-Yoga ingaba yithuluzi eliwusizo ngendlela emangalisayo ukusekela impilo yamathumbu. Kungasiza ukukhulula izimpawu zokugaya ezifana negesi nokuqunjelwa.

Ukuphefumula kwesisu se-diaphragmatic kungaba nomthelela ophawulekayo ekwehliseni izinga lokucindezeleka ngokwenza kusebenze isimiso sezinzwa esine-parasympathetic, esiyingxenye eyinhloko yokusekela impilo yamathumbu. Ingxenye yokuzindla ye-yoga inciphisa amazinga okucindezeleka, okuthinta kahle ukuxhumana kobuchopho be-gut, yehlisa i-cortisol, futhi ithuthukise impilo yonke yamathumbu.

Uma sifuna izindlela zokunciphisa ukuhlupheka kokugaya ukudla kanye nenhlanzeko yokulala efanele kanye nokudla okunomsoco, kutuswa ukwenza ezinye izimo ze-yoga zokugaya ukudla.

i-yoga ibeka ukugaya ukudla

Lokhu kulandelana kwe-yoga kokugaya kusebenzisa uchungechunge lwezindlela zokuphefumula, i-asanas yokusonta, kanye nokuma okuzolile nokubuyisela ukusiza ukugaya.

Ukuphefumula kwe-diaphragmatic

I-diaphragm ingumsipha oyinhloko obhekene nokuphefumula. Ukusebenzisa i-diaphragm ukuze uphefumule ngokugcwele kubhucunga izitho zamathumbu nesisu ngobumnene, kunciphise ubuhlungu futhi kukhuthaze ukugaya.

1. Sizohlala siqonde endaweni ethokomele bese sibeka izandla zombili esiswini.
2. Sizovala amehlo ethu futhi sinake umoya wethu.
3. Sizodonsa umoya sijule ngamakhala, siqondise umoya ngasengxenyeni engezansi yesisu futhi siqaphele ukuthi isisu siyakhula.
4. Sizokhipha umoya futhi sibheke isisu sintanta kancane sibheke emgogodleni.
5. Sizoqhubeka imizuzu engu-5-10, sisekela ukunyakaza kwemvelo kwe-diaphragm.

inkomo - ikati

I-cow-cat pose ihlanganisa izindawo ezivuselela i-vagus nerve, ebese ivula imodi ye-parasympathetic yesistimu yethu yezinzwa. Ukuvumelanisa ukuphefumula nokunyakaza nakho kukhulula ukucindezeleka futhi kukhuthaza ukugaya.

1. Sizoqala endaweni yetafula (kuzo zozine), izihlakala zipakishwe ngaphansi kwamahlombe namadolo ngaphansi kwezinqulu, futhi sigcine umgogodla ongathathi hlangothi.
2. Njengoba udonsa umoya, cindezela ngobumnene isifuba sakho phambili futhi uvumele isisu sakho sehle siye phansi njengoba umsila wakho ukhuphuka. Sizophakamisa ikhanda ukuze sivule i-pose.
3. Njengoba sikhipha umoya, cindezela ezandleni, uzungezisa umgogodla, uhlehlise ithambo lomsila, bese ushutheka kahle isilevu ngasesifubeni.

ukuma kwengwenya

I-Crocodile Pose yelula futhi ixegise imisipha ye-paraspinal, iqinise i-diaphragm yokuphefumula, futhi ivuse izicubu ezixhumeneyo esiswini, okwenza i-vagus nerve isebenze futhi ibambezele ukushaya kwenhliziyo. Akunconywa ukwenza ngesikhathi sokukhulelwa.

1. Sizosonga ingubo, bese silala ngesisu bese sibeka isisu phezu kwengubo ngezimbambo zethu ngaphezu konqenqema olungaphezulu futhi izinqe zethu ngezansi nje konqenqema olungezansi.
2. Izinyawo zakho zihlukene ngobubanzi be-hip, vula izinzwane zakho zingene noma uzikhiphe. Sizowela izingalo zethu futhi sibeke ibunzi lethu kuzo.
3. Sizoletha ukunaka ekuphefumuleni, siqaphela ukuthi isisu sithola massage emnene njengoba siphefumula futhi sikhipha umoya.
4. Sizojulisa umoya ukuze siqhubekisele phambili i-vagus nerve futhi sisize ukuphumula.

Isitulo esiphendukayo

Ama-twist adala ukunyakaza okuzungeze imisipha yomgogodla nezitho zokugaya ukudla, okwelula imisipha yomhlane futhi kuvuselele kahle izitho zamathumbu. Ukusonta kuphinde kukhuthaze ukujikeleza kwegazi futhi kukhulule ukushuba kwemisipha yesisu. Iphinde idale ukucindezelwa kwangaphakathi kwesisu, okunikeza ukugeleza kwegazi okusha kanye ne-oxygen ezithweni zokugaya.

1. Sizohlala siqonde esihlalweni, izinyawo zethu zihlukene ngobubanzi be-hip futhi zitshalwe ngokuqinile phansi.
2. Sizocindezela isandla sobunxele ethangeni lesokudla kanye nesandla sokudla ngemuva kwe-hip kwesokudla, esihlalweni sesihlalo.
3. Sizohogela bese sigcina umgogodla unwetshiwe.
4. Njengoba sikhipha umoya, sizophendulela ngobumnene i-torso nesisu phambili futhi sizobheka ngemuva kwehlombe elingakwesokudla.
5. Sizobamba ukuphefumula oku-3 kuya ku-5, siphenduke ngobumnene sibheke enkabeni bese siphinda ngakolunye uhlangothi.

Malasana

Le squat ye-yoga yenza ukunyakaza kwamathumbu kube lula. Ikhuphula ukugeleza kwegazi ezinsweni nasemathunjini, idale isikhala emhlane ongezansi, futhi yelule futhi iphumuze i-pelvic floor. Le nhlanganisela inciphisa ukumila nokuqunjelwa, futhi ikhuthaze ukugeleza kokugaya ukudla.

1. Sizohambisa izinyawo zethu zibe banzi kancane kunezinqulu zethu, izinzwane zethu zibheke ku-45 degrees.
2. Sizoqothuka sibeke izintende zethu ndawonye esifubeni sethu, bese sicindezela izindololwane zethu phakathi kwamadolo ethu.
3. Sizoqinisekisa ukuthi izithende zihlala phansi (uma zingakwenzi lokho, sizoslayida okuthile ngaphansi kwazo noma sibeke ibhulokhi noma izincwadi ngaphansi kwesinqe). Amadolo kufanele akhombe ezinzwaneni ngaphandle kokugoqa ngaphakathi.
4. Sizothambisa isisu futhi sivumele umoya ugeleze ngokukhululekile, siqaphela ukuthi sicindezela kanjani amathanga.
5. Ukukhulula ukuma, sizocindezela izandla emathangeni futhi sizozisekela ezinyaweni zethu ngenkathi sikhuphuka kancane singena endaweni.

goqa phambili

Isenzo sokugoqa phambili sibhucunga izitho zokugaya ezifana nesibindi, ubende, amanyikwe, namathumbu. Lokhu kuthuthukisa ukujikeleza kwegazi futhi kuthuthukisa amandla okusebenza kwalezi zitho.

1. Sizohlala imilenze yethu yelulelwe phambili futhi amathe ezinyawo zethu acindezelwe ebhulokhini noma odongeni.
2. Njengoba sihogela, sizokwelula izingalo ngaphezu kwekhanda.
3. Njengoba sikhipha umoya, sizojikeleza phambili ezinqulwini futhi sigobe.
4. Sizofinyelela emaqakaleni, izinyawo, noma ibhulokhi, njengoba lokhu kuzongeza ukuqina kokunwebeka kwehlombe.
5. Sizobamba ukuphefumula okungu-5-10.

amadolo esifubeni

Njengoba igama libonisa, lokhu kucindezela okuthambile okushukumisayo kukhulula ukucindezeleka okuvela esiswini futhi kubhucunga izitho zamathumbu. Lokhu kwandisa ukugeleza komoyampilo negazi emisipheni nasesimisweni sokugaya ukudla.

1. Sizolala ngomhlane, siguqe idolo elilodwa futhi siligone esifubeni sethu.
2. Sizocindezela ngokumelene ne-shin yomlenze ogobile bese sicindezela ngasesifubeni.
3. Sizophefumula ngokulinganayo futhi sibambe ukuphefumula kwe-5 kuya kwe-10, bese sishintsha imilenze.
4. Sizofaka idwala elibushelelezi ukusuka kolunye kuya kolunye.
5. Sizokhulula imilenze, sizoyilula futhi sizokhululeka.