Uma ubulokhu ujikijela futhi uphenduka ubusuku bonke futhi ungayitholi indlela enethezekile yokulala, i-yoga ingaba umsizi wakho omkhulu ekulaleni. Ngokuqondile, yenza i-Viparita Karani.
Kulinganiselwa ukuthi ngaphezu kwamaphesenti angu-55 abantu abenza i-yoga bathi ibasiza ukuba balale kangcono. Ngaphezu kwalokho, ngaphezu kwamaphesenti angu-85 ababambiqhaza bathi ukwenza i-yoga kusiza ukunciphisa ingcindezi.
Lokho kubangelwa ikakhulukazi ukuthi, ngokungafani nokugijima, i-HIIT, noma okunye ukuzivocavoca okunamandla kakhulu, i-yoga ithulisa ingqondo nomzimba, isilethe ekuphumuleni okujulile ngokushesha nangokuphelele. Ngakho-ke uma unenkinga yokulala, thatha imizuzu embalwa ubusuku ngabunye ngaphambi kokungena ngaphansi kwamakhava futhi wenze le pozi ye-yoga ukuze ulale kangcono.
I-Viparita Karani Technique
- Hlala ngohlangothi lwakho lwesobunxele ngokumelene nodonga. Umhlane wakho ophansi kufanele uphumule ngokumelene nomcamelo noma umcamelo uma usebenzisa owodwa embhedeni.
- Jikisa umzimba wakho ngesinxele bese uletha imilenze yakho ngasodongeni. Uma usebenzisa umcamelo, beka umhlane wakho ophansi ku-cushion ngaphambi kokuba uphakamise imilenze yakho odongeni. Sebenzisa izandla zakho ukulinganisa njengoba ususa isisindo sakho.
- Yehlisa umhlane wakho phansi bese ulala. Phumula amahlombe akho futhi ikhanda phansi.
- Shifta isisindo sakho ukusuka kolunye uhlangothi futhi usondeze amathambo akho ezinqe odongeni.
- Vumela izingalo zakho ziphumule ezinhlangothini zakho, izintende zibheke phezulu. Uma usebenzisa umcamelo, umhlane wakho ophansi kufanele manje usekelwe yikho ngokugcwele.
- Vumela amakhanda amathambo ethanga (ingxenye yethambo exhuma i-hip socket) ukuthi ikhulule futhi ikhululeke, iwele ngemuva kwe-pelvis.
- Vala amehlo akho bese uzama ukuhlala kule ndawo imizuzu engu-5-10, uphefumula ngaphakathi nangaphandle ngamakhala akho.
- Ukuze uphume kulesi simo, ziphushele kude nodonga bese uslayida imilenze yakho uye kwesokudla.
- Sebenzisa izandla zakho ukuze uzicindezele ubuyele endaweni yokuhlala.
Uma ukwazi futhi kunethezekile, zizwe ukhululekile ukwenza iLegs Up the Wall ngokumelene ne-headboard yombhede wakho. Ngemva kokuba kule ndawo imizuzu embalwa, shintsha kancane uye endaweni yokulala enethezekile.
Viparita Karani Izinzuzo
I-Yoga ayifanele kuphela ukuzilolonga okuthile ngokomzimba. Futhi banemiphumela eminingi emihle empilweni. Kulokhu, i-Viparita Karani nayo ithuthukisa ukuphumula ebusuku.
Ithuthukisa isikhumba nezinwele
Umkhuba wokuma kwe-yoga usiza ukukhanyisa isikhumba njengoba igazi ligeleza kuwo wonke umzimba endaweni ehlanekezelwe. Ngesikhathi esifanayo, ibuye ivuselele ubuchopho. Ukunakekela kanye nokujwayelekile nakho kwengeza ukukhanya esikhumbeni nasebusweni.
Uma noma ubani ekhathazekile ngezinkinga zokuwa kwezinwele kufanele enze i-Viparita Karani njalo. Umkhuba we-yoga pose uqinisekisa ukugeleza kwegazi okushelelayo endaweni yekhanda. Igazi elifakwe umoya-mpilo libhucunga isikhumba sekhanda futhi likhuthaze izimpande zezinwele. Ngakho-ke, i-legs-up-the-wall pose iyasebenza ekuvimbeleni ukulahlekelwa izinwele, izinwele ezimpunga nezinye izinkinga zezinwele.
Ikhulula ubuhlungu obungezansi
Ngenkathi i-Legs Up the Wall pose, ingcindezi nokungezwani kuyakhululwa emgogodleni, ikakhulukazi uma uhlezi embhedeni noma usebenzisa umcamelo noma umcamelo.
Kungaba yinzuzo ngokukhethekile lapho sihlushwa izinsuku ezimatasa noma lapho usuku lwethu nosuku lumatasa kakhulu. Le pose isiza ukuthuthukisa ukujikeleza futhi ikhulule umhlane ophansi. Ngaphezu kwalokho, ikhulula ama-vertebrae futhi iwakhulule ekucindezelweni okuqhubekayo kokusekela isisindo somzimba.
Ngomusa welula ama-hamstrings
Uma uzijwayeza kakhulu lesi simo futhi lapho ungasondeza khona izinqulu zakho odongeni, uzozizwa unwebeka kakhulu kuma-hamstrings akho. Akukhona nje kuphela ukuthi singayisebenzisa ngaphambi kokulala, futhi kuyathakazelisa ukukwenza ngemva kokuzivocavoca komlenze.
Nakuba kungase kubonakale sengathi ukuma okungafaki ukucindezeleka ngemuva kwemilenze, siyaqiniseka ukuthi kuyasiza ukukhulula ama-hamstrings. Ngaphezu kwalokho, kuzothinta ukwelula ngokugcwele amadolo ukuze kuzuzwe ububanzi obuningi bokwelula.
Ikhuthaza ukukhululeka kwe-pelvic floor
Ku-Legs Up the Wall Pose, imisipha ye-pelvic ngokwemvelo iyakhululeka, ivumela ukungezwani kukhishwe phansi kwe-pelvic.
Yingakho kunganconywa ukuya esikhathini noma kwabesifazane abakhulelwe. Nokho, lesi isincomo esivamile, ngakho-ke kufanele kukhulunywe nochwepheshe ukuze ahlole udaba lwethu.
Ikhulula izinyawo nemilenze eminyene
Ukukhipha ingcindezi emilenzeni nasezinyaweni ngokuzijikisa futhi amathe ezinyawo abheke ophahleni kungasiza ekwehliseni ukuvuvukala engxenyeni engezansi yomzimba, kudambise izinhlungu, futhi kukhulule noma yikuphi ukushubaza okungenzeka kubangelwe ukuhlala kanye/noma. ngimi usuku lonke.
Inikeza ukuphumula
Ukuba kulesi simo, ikakhulukazi uma kuhlanganiswe nokuphefumula kahle, kungasiza ukubambezela ukushaya kwenhliziyo yakho futhi kukubuyisele esikhathini samanje. Lokhu akugcini nje ukudala indawo ezolile, kodwa futhi kusiza ukunciphisa ukucindezeleka, ukukhathazeka, nokuqwasha, ngaleyo ndlela kudala indawo yokwelapha futhi kukunike ithuba lokulala kalula ebusuku.
Ukuqapha
Kuhle ukukhumbula amathiphu athile zokuphepha ngaphambi kokuprakthiza i-yoga ukuze ulale noma i-Viparita Karani asana ukuze uthole izinzuzo ezifanele.
- Akwelulekwa ukwenza i-Viparita Karani ukulala ngesikhathi sokuya esikhathini njengoba kuhilela ukuguqulwa okuncane. Sizogwema ukwenza le ndawo yokulala uma sikhulelwe.
- Abantu abanenkinga yamehlo njenge-glaucoma noma umfutho wegazi ophakeme kufanele bakugweme lokhu asana.
- Uma uzwa umuzwa ongavamile ezinyaweni njalo lapho senza le yoga asana ukulala, sizozama ukugoba amadolo futhi sithinte ematheni ezinyawo ukuletha izithende eduze ngangokunokwenzeka esifundeni se-pelvic.
- Abantu abanezinkinga zomhlane kanye/noma zentamo kufanele bagweme ukuzilolonga i-Viparita Karani asana noma bayenze phambi komfundisi oqinisekisiwe ukuze bathole izinzuzo ezifanele ze-pose.
Uma sisanda kufunda i-yoga, ukuthola ukuqondanisa okulungile komzimba kulesi simo kungaba inselele. Nokho, kukhona iqhinga. Ukuze sithole ukuqondanisa nokulinganisela okulungile, sizoncika ngendlela yokuthi amathambo ethanga acindezelwe ngokuqinile odongeni. Ngokwenza lokhu ngenkathi siphefumula ngokujwayelekile, singakwazi futhi ukukhulula umgogodla, izisu, nemisipha ye-pelvic. Ngokuphefumula ngakunye, sizocindezela amathambo ethanga ngamandla amaningi ngokumelene nodonga futhi ngesikhathi esifanayo sizohlukanisa i-torso odongeni. Kumelwe siphuze kakhulu futhi sibe mnene lapho sicindezela odongeni ukuze singazilimazi noma sishwabane imisipha yethu.