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Amanqatha e-Belly athathelwa ingqalelo njengamafutha anzima kakhulu kwaye aneenkani, angafumani toni ngokulula kwaye kuya kufuneka ubingelele kwizinto ezininzi ngenxa yoko.
Ngapha koko, oku kuyingozi enkulu kwimpilo yomntu wonke. Kuqatshelwe kuninzi lweziganeko abantu abanamafutha esiswini bahlala belahlekelwa kukuzithemba nokuzithemba, okukhokelela ekwehliseni umgangatho wobomi.
I-yoga yimpendulo kwingxaki enjalo. Ukutya okuhle kunye nokusempilweni kudlala indima ebalulekileyo nako.
Ngelishwa, yile nqatha kuphela ebonakalayo kubantu abakungqongileyo. Ikuvumela ukuba ujongane nezifo ezinjengeengxaki ezinxulumene nentliziyo, isifo seswekile, iingxaki zokugaya, irhasi kunye nezinye iintlobo zomhlaza.
Zininzi iingxaki, ungakhathazeki ukuba sisisombululo esinye sonke kwaye oko kukuthi, zama ukulandela ii-asanas ezicetyiswayo kwaye ulahle le nqatha inenkani ngokulungileyo.
Isimo seCobra (Bhujangasana): Inceda ekomelezeni i-abs kunye nomzimba ongasentla kunye nomqolo wakho, ukwenza ukuba umqolo wakho womelele kwaye ubuye ubhetyebhetye. Le asana kulula ukuyenza. Lala nje phantsi ngesisu, imilenze yakho yoluliwe kunye neentende phantsi kwegxalaba ngalinye. Ngoku, phefumla kancinci, phakamisa isifuba kwaye ugobe ngasemva kangangoko unako. Gcina le ndawo imizuzwana engama-30 uze uphefumle kancinci. Buyela kwindawo yesiqhelo kwaye uphumle. Phinda oku ubuncinci amaxesha ama-5-6. Nceda uphephe le ngxaki ukuba ubukhe wanengxaki ye-hernia, yokwenzakala emva, naluphi na uhlobo lwentlungu yotyando okanye ukuba ukhulelwe.
Isimo sePontoon (Naukasana): Le pose ifana neliso lenkunzi yenkomo. Ichaneka kanye kwindawo apho amanqatha akho. Ngaphandle kokulungela isisu sakho, kuyanceda ukomeleza imilenze yakho kunye nezihlunu zangasemva. Ngeengalo zakho ecaleni kwakho, lala phantsi ngomqolo. Ngelixa uphefumlayo, nyusa imilenze yakho uphakame kangangoko unako kwaye uzame ukungayigoqi. Ngoku, zama ukuchukumisa iinzwane zakho ngencam yeminwe yakho, wenze i-angle engange-45-degree. Bamba ukuma kwimizuzwana eyi-15 ukuya kwengama-20. Emva koko, khupha kwaye ubuyele kwindawo yesiqhelo.
IBhodi (kumbhakasana): Le yeyona nto ilula kakhulu. Yomeleza iingalo zakho, amagxa, amathanga, umva kunye neempundu. Ngqengqa ngesisu usolule imilenze kwaye zombini izandla zakho ziphantsi kwamagxa. Ngokuzinza komlenze omnye, wolula umlenze omnye ngasemva, kangangoko unako. Gcina inhaling, ugcine umzimba wakho ungqamene kwaye ujonge nkqo. Iminwe yakho kufuneka isasazeke ngokubanzi. Gcina le pose kwimizuzwana engama-30. Ngoku, phumla kwaye ubuyele kwindawo yesiqhelo. Yenza okufanayo ngomnye umlenze ngeli xesha.
• Ukuma kwesaphetha (iDhanurasana): Le pose ibaluleke kakhulu kwi-abs yakho, kunye nokugcina kude nokuqunjelwa. Ukuma ngqo kwesi sithuba kukuba, kuya kufuneka uzilinganise kwisisu sakho. Lala ngesisu sakho, izandla zakho zisemacaleni. Ngoku, songa imilenze yakho kwaye uyinyuse phezulu ngelixa ubambe amaqatha ngezandla zakho. Cotha kancinci, phefumlela ngaphakathi kwaye ugcine esi sigxina imizuzwana engama-30. Hlaziya kwaye ubuyele kwindawo yesiqhelo kwaye uphinde le asana ka-5.
• Ukomeleza umoya (Pawanmuktasana): Esi sithuba sinceda ukulinganisa inqanaba le-pH yakho, kunye nokuphucula imetabolism yakho. Kwakhona, kuyakukhulula kwiintlungu zakho zangasemva, kuqinisa isinqe sakho, amathanga kunye ne-abs. Lala ngomqolo, ngelixa wolula iinyawo zakho ngezithende zakho zithintelana. Ngelixa uphefumlela ngaphandle, gobisa amadolo wakho kwaye uwasondeze esifubeni sakho kwaye ubeke uxinzelelo esiswini sakho ngamathanga akho. Gcina le pose okungenani umzuzu. Gxila ekuphefumlweni kwakho. Phinda oku kumaxesha ama-5-6 kwaye uphumle.
Ezi zilula njenge-Yoga asanas onokuzenza yonke imihla. Ukuba akunakwenzeka imihla ngemihla, zama nje ukulandela ezi-3 kwezi zibeka amaxesha ama-3-4 ngeveki kwaye ubone iziphumo ngokwakho.
Ukuba ukhe wenza naluphi na uhlobo lotyando, kuyacetyiswa ukuba ubonane nogqirha wakho ngaphambi kokwenza le Yoga asanas.
