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I-yoga, indlela yamandulo yengqondo kunye nemvisiswano yomzimba kukudityaniswa kwemithambo yokuphefumla, ukucamngca kunye nokubonisa okukhokelela emzimbeni nasengqondweni yakho ekuphumleni.
Ukusuka ekuphuculeni impilo yakho yomzimba ukuya kwimpilo yakho yengqondo, ukuziqhelanisa neyoga ngokuqinisekileyo kulungile kwimpilo yakho iyonke.
Izibonelelo zeYoga
Ukuziqhelanisa rhoqo neyoga kunokunceda ukunciphisa iintlungu ezisezantsi, isifo samathambo, intloko ebuhlungu kunye ne-carpal tunnel syndrome, kunye noxinzelelo lwegazi olusezantsi kunye nokunciphisa ukulala [1] . Ezinye zezibonelelo eziphambili zokuziqhelanisa neyoga rhoqo ziyanda ukuguquguquka, ukonyuka kwamandla emisipha kunye neethoni, ukuphefumla okuphuculweyo, amandla kunye namandla, ukutya okunesondlo, ukunciphisa ubunzima besifo sentliziyo kunye nokujikeleza kwegazi, ukusebenza kwezemidlalo njl. [Mbini] .
Ngaphandle kwezibonelelo zomzimba, i-yoga ikwanazo izibonelelo ezininzi zengqondo ezinje ngokudala ukucaca kwengqondo kunye nokuzola kunye nokwandisa ulwazi lomzimba. Ezona ndawo zixhaphakileyo zeyoga ze-yoga asanas ziTadasana (ukuma kwentaba), iVrikshasana (indawo yomthi), iBhujangasana (cobra pose), Adho Mukho Svanasana (inja ejonge ezantsi) kunye neShavasana (isidumbu) [3] .
Namhlanje, siza kujonga izibonelelo ze Bhujangasana okanye i-cobra pose.
Uyenza njani i-Bhujangasana Pose (iCobra Pose)
Phambi kokuqala kwale pose, okanye, ngenxa yalonto, nayiphi na imithambo eyomeleza umva, okwemizuzu embalwa phumla nje esiswini ngokwenza isandla sakho njengomqamelo, phantsi kwentloko yakho, kunye nesidlele sakho se-1 siphumle esandleni sakho.
Iinzwane zakho kufuneka zithintane kwaye izithende kufuneka zijonge esibhakabhakeni. Ngale ndlela, uthintela ukulahleka kwamandla emzimbeni wakho ngeenyawo zakho.
Hlala uzolile, kwaye uphefumle, ugcine lonke ixhala lakho ecaleni, kunye nokuziva isisu sakho ngesingqi sokuphefumla kwakho.
Amanyathelo okwenza i-Cobra Pose
- Inyathelo 1 Lala ngesisu kwaye ugcine ibunzi lakho emgangathweni, zibekwe iinyawo zakho kunye.
- Inyathelo 2 Cinezela umgangatho usebenzisa umphezulu weenyawo zakho.
- Inyathelo 3 : Beka izandla zakho phantsi kwamagxa kwaye ugcine iingqinamba zakho kufutshane nomzimba wakho.
- Inyathelo 4 : Gcina indawo kunye namagxa akho egxalaba ngasemva nangaphantsi malunga nemizuzu emi-2.
- Inyathelo 5 : Zinzisa umva wakho osezantsi ngokucinezela iinyawo zakho emhlabeni.
- Inyathelo 6 : Tsala umoya kwaye uphakamise isifuba sakho kunye nentloko.
- Inyathelo 7 : Gcina igxalaba lakho likhululekile kwaye wenze izihlunu zangasemva zisebenze.
- Inyathelo 8 : Khupha umphefumlo uze uzithobe emhlabeni.
- Inyathelo 9 : Yiza kwindawo yokuqala ngokuziphakamisa ngoncedo lwezandla zakho.
Isilumkiso : Kuphephe ukuziqhelanisa nokuba uphethwe yihyperthyroidism, hernia, peptic ulcer okanye isifo sephepha emathunjini.
Izibonelelo zeBhujangasana (Cobra Pose)
KwisiSanskrit, igama elithi 'bhujanga' lithetha inyoka kwaye 'asana' lithetha ukuma, ukunika i-yoga asana igama layo le-cobra pose. I-pos ifumana igama layo njengoko ifana nemfezi ngaphambi kokuhlaselwa kwayo. Sisikhundla esidla ngokucetyiswa kubantu abanezigulo zokuphefumla [4] .
Le poso yeyoga ikwayinxalenye yokulandelelana kwemveli kweSurya Namaskar kwaye kulula ukuyifunda. I-pose ye-cobra ibonakalisiwe ukuba iluncedo ekunciphiseni iintlungu kunye nokungonwabi kwiimisipha zomqolo, entanyeni nasesiswini. Ngapha koko, ukuziqhelanisa nebhujangasana rhoqo kuya kunceda ekulawuleni uxinzelelo kunye noxinzelelo [5] .
Ngoku, makhe sijonge ngokweenkcukacha izibonelelo ze-bhujangasana ezinokuba nengqondo nomzimba wakho.
1. Inceda ekunciphiseni iBelly Fat
Ukuziqhelanisa ne-cobra pose kunokunceda ukunciphisa amanqatha esisu kunye nokunyanga izifo zokugaya ukutya njengokuqunjelwa [6] . I-bhujangasana pose inika isisu sakho ukuba solule kwaye xa izihlunu zakho zesisu zoluleke kakuhle, inokukunceda ekunciphiseni amanqatha amaninzi kwisisu sakho.
2. Ukuphucula ukuHanjiswa kwegazi
Ukujikeleza kwegazi okuhle yeyona nto iphambili ukuze uhlale unamandla kwaye usebenza kwaye enye yeenzuzo ezinkulu zeBhujangasana kukuba iyanceda ekuphuculeni ukujikeleza kwegazi. [7] . Nje ukuba ujikeleze igazi ngokufanelekileyo, iiseli zomzimba wakho ziya kubonelelwa ngezakhamzimba ezaneleyo kunye neoksijini. Kwangokunjalo, ukuphucula ukujikeleza kwegazi kuyanceda ukugcina ibhalansi yehomoni [8] .
3. Ukukhuthaza amalungu ezisu zesisu
Njengoko bekutshiwo ngaphambili, i-bhujangasana iluncedo kakhulu kubantu abanengxaki yokuphazamiseka kokugaya. Indawo eyoluliweyo iyanceda ekunikezeni umyalezo othambileyo kumalungu angaphakathi kwaye iya kuvuselela inkqubo yokugaya ukutya ukuba isebenze kakuhle [9] .
4. Yomeleza Umqolo
I-cobra pose iyasebenza ekunikezeleni ngokulula kumqolo wakho, iluncedo kakhulu ekomelezeni umqolo wakho. Yenzelwe ngendlela yokuba umhlana wakho osezantsi nangaphezulu wolule [10] .
Phawula Ukuba unesifo esinganyangekiyo seqolo, kuyacetyiswa ukuba ubonane nogqirha ukuze uqiniseke ukuba ukuziqhelanisa nale yoga akuyi kuba nasiphikiso.
5. Uncedo lokulawula uxinzelelo kunye nokudinwa
Ukuziqhelanisa ne-bhujangasana kufunyenwe kuluncedo ekunyangeni iimpawu zoxinzelelo njengokukhathala, intloko ebuthathaka kunye nobuthathaka [Shumi elinanye] . Kunye noku, kuyasebenza ekulawuleni iimpawu zoxinzelelo ngokunjalo, ukuya kuthi ga kwinqanaba elithile [12] .
Phawula : Ukuba unayo migraine okanye ukuphuthelwa , thabatha uluvo lwengcali.
6. Uhlaziya iSciatica
Inzululwazi Ukucinezelwa okanye ukucinezelwa kwethambo le-sciatic, elibangelwa kukonzakala okanye ukwenzakala kwithambo lempumlo, iimpundu okanye ithanga, isifo seswekile kunye nokuhlala ixesha elide [13] . I-Bhujangasana ibonakalisiwe ukuba iyanceda ukuthomalalisa iintlungu ezibangelwa yimeko njengoko inceda ukuzolisa imithambo-luvo [14] .
7. Ngamana unokunyanga iingxaki zokuhamba sexesheni
Njengoko kukhankanyiwe apha ngasentla, i-bhujangasana yindawo efanelekileyo yeyoga kubantu abaphethwe yimicimbi yesisu kunye nemisebenzi efanayo kwiingxaki zomjikelo wokuya exesheni. Kuyenzeka ukuba ukuziqhelanisa neposi rhoqo kunokunceda ukulungisa iingxaki zomjikelo wokuya esikhathini [Shumi elinantlanu] .
Ezinye zezibonelelo ze-bhujangasana pose (cobra pose) zezi zilandelayo [16] :
- Unyango kubantu abane umbefu njengoko inceda ukunciphisa iimpawu
- Yomeleza iingalo namagxa
- Kwandisa ukuguquguquka
- Iphucula imood
- Ivula isifuba kwaye inceda ukucoca iindawo zentliziyo nemiphunga
- Iphucula ukuzala kwamadoda
- Iifemu kunye neethoni ezimpundu
- Ukuncipha kokuqina kwe umva ongezantsi
Kwinqaku lokugqibela…
Abafazi abakhulelweyo kufuneka bayeke ukwenza le yoga ngenxa yoxinzelelo kwisisu esisezantsi. Ngalo nto, nkqu nabantu abanalo naluphi na utyando okanye ukusebenza kwesisu okanye ihernia kufuneka bayiphephe. Faka ibhujangasana kwishedyuli yakho yeyoga kwaye uvune izibonelelo zayo zokugqibela zokuphila impilo.
