Yehlisa ukukhathazeka ngalezi zimo ze-yoga

Kukhona izindlela zokwelapha eziningana zokunciphisa izikhathi ezithile zokukhathazeka nezicindezelayo. Ngaphandle kokungena emininingwaneni mayelana namacala okukhathazeka okukhulu, kunezimo ezimbalwa ze-yoga zokukhathazeka ezingaletha izinguquko ezinhle.

Ukuthola isimiso se-yoga esiza ukudambisa ukukhathazeka kwethu kungaba nzima. Nokho, kufanelekile ukuzama ezinye zalezi zimo ukuze ubone izinzuzo.

Ingabe i-yoga ithuthukisa ukukhathazeka?

Abantu abaningi baphendukela ku-yoga lapho imizwa yokukhathazeka iqala ukungena noma ngezikhathi zokucindezeleka. Singathola ukuthi ukugxila kukho kokubili umoya kanye nekhono lokuba khona endaweni ngayinye kungasiza ukudambisa ingxoxo engalungile engqondweni futhi kuthuthukise isimo sengqondo.

Kumayelana nokuzithola lapho sikhona. Ukuzijwayeza ukuma okukodwa noma okubili imizuzu embalwa ngosuku kungaba nomthelela omkhulu, uma sivulekele ukuzijwayeza. Ukuze sizuze okuningi kuleseshini, sizozivumela ukuthi sizizwe futhi sihlangabezane nanoma yimiphi imizwelo ephakamayo. Uma sizwa ukuthi imicabango iqala ukukhukhuleka, sizobuyisela ingqondo ecansini ngobumnene futhi siqhubeke nomkhuba.

Lapho abacwaningi beqhathanisa imiphumela, bathola ukuthi i-yoga inciphisa kakhulu imizwa yokucindezeleka, ukukhathazeka nokucindezeleka. Ngisho neseshini eyodwa ye-hatha yoga iyasebenza ekwehliseni ingcindezi ye-acute psychological stress. Ukucindezeleka kwengqondo kuwumsebenzi noma umcimbi obangela impendulo esheshayo, njengokulwa noma ukusabela kwendiza.

Kwesinye isifundo, ukucindezeleka kwakuwumsebenzi wezibalo. Ngemva kokuqeda iseshini ye-yoga eqondiswa ngevidiyo, ababambiqhaza bahlangabezane nokuncipha komfutho wegazi futhi babika amazinga aphezulu okuzethemba. Nakuba lolu cwaningo luthembisa, izifundo ezinkulu nezijulile ziyadingeka ukuze kwandiswe kulokhu okutholakele.

yoga asanas yokukhathazeka

Funda izimo ze-yoga ezihamba phambili zokunciphisa ukukhathazeka ngokuhamba kwesikhathi.

iqhawe ukuma

Lesi simo sokuhlala singasisiza sithole ukuthula. Sizogxila ekuphefumuleni ukuze usisize sizizwe sikhululekile ekuthuleni kwalesi simo. Le asana ye-yoga yokukhathazeka isebenza i-erector spinae, i-quadriceps, imisipha yamadolo neqakala.

Izinyathelo okufanele zilandelwe yilezi:

1. Ngena endaweni yokuguqa. Amadolo kufanele abe ndawonye futhi izinyawo kufanele zibe banzi kancane kunezinqulu.
2. Gcina izinyawo zakho ziphansi phansi.
3. Hlala ukuze ingxenye engezansi ifinyelele phansi phakathi kwezinyawo. Uma okuphansi kungafiki phansi, sizosebenzisa ibhulokhi noma incwadi.
4. Sizobeka izandla emathangeni.
5. Sizohlala siqonde ukuvula isifuba futhi sinwebe umgogodla.

ukuma kwesihlahla

Lesi simo sokuma sakudala singasisiza ukuthi sigxile emicabangweni yomjaho engaphakathi futhi ezolile. Sizosebenza izisu, i-psoas, i-quadriceps kanye ne-tibialis anterior.

Izinyathelo okufanele zilandelwe yilezi:

1. Simile, sizosekela isisindo ngonyawo lwesokudla bese siphakamisa kancane kancane unyawo lwesokunxele silususe phansi.
2. Sizojika kancane kancane ematheni onyawo lwesokunxele siye ngaphakathi komlenze wesokunxele.
3. Sizoyibeka ngaphandle kweqakala lesobunxele, ithole noma ithanga.
4. Sizogwema ukucindezela unyawo edolweni.
5. Sizothatha izandla kunoma iyiphi indawo ekhululekile. Lokhu kungaba sendaweni yokukhuleka phambi kwenhliziyo noma ilenga emaceleni.
6. Sizogcina lesi sikhundla okungenani imizuzu emi-2.

ukuma kukanxantathu

Le yoga pose yokukhathazeka inika amandla futhi ingasiza ekudambiseni ukungezwani entanyeni nasemhlane wakho. Imisipha efana ne-latissimus dorsi, i-oblique yangaphakathi, i-gluteus maximus, ama-hamstrings noma i-quadriceps iyasebenza.

Ukuze wenze lokhu pose:

1. Sizosukuma izinyawo zethu zibe banzi kunobubanzi bezinqulu zethu.
2. Sizobeka izinzwane zonyawo lwesokunxele phambili nezinzwane zonyawo lwesokudla phakathi nge-engeli encane.
3. Sizophakamisa izingalo ukuze sizisuse emahlombe. Izintende kufanele zibheke phansi.
4. Sizonweba i-torso phambili ngenkathi silula isandla sokunxele siye phambili.
5. Sizoheha i-hip joint ukuze sibuyise inqulu yangakwesokudla. Sizothatha isandla sokunxele siye emlenzeni, phansi noma esivimbeni.
6. Sizokwelula ingalo yesokudla siye ophahleni.
7. Sizobheka kunoma iyiphi indlela elula.
8. Sizobamba lesi simo kuze kube yiminithi.

emi phambili encike

Lesi simo sokuma sokuphumula singasiza ukuphumuza ingqondo ngenkathi kukhulula ukungezwani emzimbeni. Imisipha yomgogodla, i-piriformis, i-hamstrings, i-gastrocnemius kanye ne-gracilis iyaqiniswa.

Ukwenza lokhu:

1. Sizosukuma sihlukanise izinyawo zibe ububanzi bezinqunu futhi izandla zibeke okhalweni.
2. Sizokhipha umoya njengoba siveza ama-hips ukugoba phambili, sigcine ukugoba kancane emadolweni.
3. Sizowisa izandla zethu phansi noma sizisekele ebhulokhini.
4. Sizofaka isilevu esifubeni.
5. I-tension sizoyidedela esinqeni nasesinqeni. Ikhanda nentamo kufanele kulenge kanzima emhlabathini.
6. Sizogcina lesi sikhundla ubuningi beminithi elilodwa.

i-fish pose

Lokhu kungemuva kungasiza ekudambiseni ukungezwani esifubeni nasemhlane wakho. Kulesi simo se-yoga sokukhathazeka, ama-intercostal, ama-hip flexor, i-trapezius, kanye nesisu kuyasetshenzwa.

Izinyathelo okufanele zilandelwe yilezi:

1. Hlala imilenze yakho yelule phambi kwakho.
2. Sizobeka izandla ngaphansi kwezinqe izintende zibheke phansi.
3. Sizokhama izindololwane sinwebe isifuba.
4. Ngemuva kwalokho sizoncika emakhwapheni nasezindololwaneni, sicindezela izingalo ukuze sizigcine simile esifubeni.
5. Uma siyithola sinethezekile, singavumela ikhanda lilenge phansi, noma silisekele kubhulokhi noma kumcamelo.
6. Sizogcina lesi sikhundla umzuzu.

ukuma komdlwane okunwetshiwe

Lesi simo sokuvula inhliziyo siyelula futhi sinwebe umgogodla ukuze kudambise ukungezwani. Kulesi simo, i-deltoids, i-trapezius, i-erector spinae kanye ne-triceps isetshenziswa.

Ukuze wenze lokhu pose:

1. Sizongena endaweni yetafula.
2. Sizokwelula izandla ziye phambili ngamasentimitha ambalwa bese sehlisa izinqe siye ezithendeni.
3. Sizocindezela izandla futhi sinciphise imisipha yezingalo, sigcine izindololwane ziphakanyisiwe.
4. Sizophumula kancane isiphongo phansi.
5. Sizovumela isifuba ukuthi sivuleke futhi sithambe phakathi nalesi simo.
6. Sizogcina lesi sikhundla okungenani imizuzu emibili.

ukuma kwengane

Lesi simo sokuphumula singasiza ekudambiseni ukucindezeleka nokukhathala. Lesi simo sisebenza i-gluteus maximus, imisipha ejikelezayo, ama-hamstrings, nama-extensors omgogodla.

Izinyathelo okufanele zilandelwe yilezi:

1. Ukusuka endaweni yokuguqa, sizoshelela siye ezithendeni.
2. Sizogoba phambili, sihamba izandla zethu phambi kwethu.
3. Ingquza sizoyidedela isinzima emathangeni sibeke isiphongo phansi.
4. Sizogcina izingalo zelulelwe phambili noma ziphumule kanye nomzimba.
5. Sizogcina lesi sikhundla okungenani imizuzu emi-5.

Ukugoba phambili kusuka ekhanda kuye emadolweni

Le yoga pose yokukhathazeka ingasiza ukuthulisa isimiso sakho sezinzwa. Ukuze sikwenze ngendlela efanele sizodinga:

1. Hlala onqenqemeni lomcamelo noma ingubo egoqiwe welule umlenze wakho wesobunxele.
2. Sizocindezela ematheni onyawo lwesokudla ethangeni lesobunxele.
3. Singabeka umcamelo noma ibhulokhi ngaphansi kwanoma yiliphi idolo ukuze sisekele.
4. Sizohogela ngenkathi sinweba izingalo ngaphezu kwekhanda.
5. Sizokhipha umoya ngenkathi sikhuluma izinqe, sinweba umgogodla ukuze siwugobele phambili.
6. Sizobeka izandla zethu kunoma iyiphi ingxenye yomzimba noma phansi.
7. Sizogcina lesi sikhundla okungenani imizuzu emi-5.

ukuma kwengane ejabulisayo

I-Happy Baby Pose iyisimo esithambile nesiphumuzayo esihle kakhulu ekukhuliseni ukuphumula nokwelula umzimba. Imayelana nokulala ngomhlane futhi ugingqike usuka ngapha nangapha.

1. Sizolala sibheke phezulu phansi noma kumata.
2. Njengoba ikhanda lihlezi kumata, sizogoba amadolo abheke esifubeni nge-engeli engu-90 degrees. Sizobeka amathe ezinyawo ngasesilingini.
3. Sizofinyelela phambili, sibambe futhi sibambe ingaphakathi noma ngaphandle kwezinyawo. Sizohlukanisa amadolo, siwahambise ngasemakhwapheni.
4. Sizoshintsha izithende esandleni futhi sinyakaze ngobumnene ukusuka kolunye uhlangothi (njengomntwana ojabulayo). Sizohlala kulesi sikhundla ukuphefumula okuningi, sidonsa umoya futhi siphefumule ngokujulile.