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Ngaba udiniwe ukubizwa ngokuba ulibhityile? Kulabo banqwenela ukutyeba kufuneka uqonde ukuba umthambo ofanelekileyo odityaniswe nesondlo esaneleyo yeyona ndlela ilungileyo. Ukutya okhethekileyo akufuneki ukonyusa ubunzima njengoko kungadlala ndima inkulu kubungakanani bomzimba.
Xa ufuna ukwandisa ukutya kwakho iikhalori khumbula ukuqeqesha nokwakha izihlunu. Umsebenzi womzimba ulawula ukutshisa iikhalori okwangoku sisihlunu esithanda ukutshisa iikhalori ngaphandle kwamafutha.
Ukutyeba kubaluleke kakhulu kwabo bantu baphulukene nobunzima bomzimba ngenxa yeengxaki zokutya ezingalawulekiyo ezinje ngeanorexia okanye i-bulimia. Ukutya iswekile engaphezulu okanye ukutya okungenamsoco kunokubonelela ngeekhalori ezininzi kodwa awuqapheli ukuba umzimba wakho uthambekele ekufumaneni ukutyeba kunesihlunu.
Ukuba ufuna ukwandisa ubunzima bakho konke okufuneka ukwenze kukuthathela ingqalelo iinkqubo zeyoga kunye nokutya okusempilweni ukondla umzimba wakho.
Ukufumana ubunzima kufuneka kube kunento yokwenza nomnqweno wokufezekisa ulungelelwaniso kunye nempilo efanelekileyo kunye nokwenza i-yoga kunokubonelela ngendlela efanelekileyo yokuvuselela ngokwasemzimbeni, ukulawula ukusebenza kwehomoni kunye nokwenza lula inkqubela phambili yokufumana ubunzima.
1. I-Vajrasana Yoga okanye i-Diamond Pose
Ngaba ukhe wadibana neVajrasana Yoga okanye idayimane? Le yoga asana ilungele ukuphefumla kunye nokucamngca. Ngokwenza le yoga ukuma akukho mfuneko yokuba isisu sakho singabinanto oku kunokwenziwa nasemva kwesidlo sasemini okanye isidlo sangokuhlwa.
Okokuqala, hlala usonge imilenze yakho ngasemva. Emva koko hlala kwizithende kwaye iimpundu zakho kufuneka ziphumle kwizithende. Amathanga akho kufuneka abekwe kwimisipha yethole kwaye izandla zakho mazigcinwe emadolweni. Iingqiniba zakho kufuneka zibe kumgca othe tye.
Ngoku zama ukusezela kancinci kancinci emva koko uphefumle. Kubalulekile ukuba uvale amehlo ngelixa uphefumla ukuze uzinzise ingqondo yakho kwaye uphumle. Ngoku bamba esi sikhundla malunga nemizuzwana engama-60 ukuya kweli-180. Gxila kwi-inhalations enzulu kunye nomphunga.
Izibonelelo: Le pose iphucula ukujikeleza kwegazi, ukutya kunye nokwetyisa. Ukwenza le asana rhoqo kubonelela ngokufakwa ngcono kwezakha mzimba, ezinokuba luncedo ekuzuzeni ubunzima.
2. Pawanmuktasana
I-Pawanmuktasana yenye yeyona ndlela ilula yeyoga kwaye inokwenziwa ngokulula ngabaqalayo. Qala ngokulala ulele ngomqolo kwaye uqinisekise ukuba iinyawo zakho zihlangene. Izandla zakho kufuneka zibekwe ecaleni komzimba wakho. Xa ukhupha umoya qinisekisa ukuba uwazobe omabini amadolo esiya esifubeni sakho.
Emva koko zama ukwanga izandla zakho emadolweni akho. Qinisa ukubambelela kwezandla zakho emadolweni kwaye uzame ukwandisa uxinzelelo esifubeni sakho. Phefumlela emva kwakhona kwaye xa ukhupha umoya zama ukuphakamisa intloko nesifuba sakho emgangathweni. Vumela isilevu sakho sithinte idolo lakho.
Zama ukubamba esi sikhundla ixesha elithile kwaye emva koko uphefumle ixesha elide. Ngoku phefumla uze uzame ukuzisa intloko nesifuba sakho phantsi. Phinda lo msebenzi.
Izibonelelo: Yomeleza umva kwaye iphucule ukutya kwaye ikwazi ukulungisa iingxaki zokugaya ukutya. Ukuziqhelanisa nale asana kunceda ekukhuseleni ukubakho kwegesi ebanjiweyo ebuhlungu emathunjini amakhulu. Abafazi abakhulelweyo akufuneki basebenzise le asana.
3. Matsyasana
I-Matsyasana okanye i-Fish pose kuthiwa iyanceda imiba yesisu kwaye inceda ukukhulula uxinzelelo entanyeni nasemagxeni. Zama ukulala ngomqolo. Gcina imilenze yakho kunye kwaye ubeke izandla phantsi kwesinqe. Iingalo zakho neengqiniba kufuneka zikufutshane nomzimba. Vumela iintende zijongise phantsi.
Phefumlela ngaphakathi kwaye uphakamise intloko nesifuba sakho phezulu. Gcina isifuba siphakamile uze uzame ukuthoba intloko umva. Kancinci vumela umphezulu wentloko yakho uchukumise umgangatho. Iingqiniba kufuneka ziqine phantsi.
Kule yoga ukuma ubeka ubunzima bakho engqinibeni hayi entloko. Kuya kubakho isixa esincinci sobunzima entlokweni yakho ukuze ungangxibi intamo yakho. Bamba esi sikhundla malunga nokuphefumla oku-10 okude.
Thatha umoya omde ngaphakathi nangaphandle. Zama ukuphumla kule ndlela. Ngoku phefumla kwaye uphakamise intloko kunye nesifuba esingaphezulu emhlabeni. Emva koko khupha intloko iye emgangathweni kwaye uqiniseke ngokuhlisa isifuba kunye nomzimba. Zama ukuzisa izandla zakho emacaleni omzimba kwaye ukhululeke.
Izibonelelo: Le asana iphucula imeko yakho kwaye yomeleze izihlunu zangasemva. Ikwonyusa ukuthanda ukutya kunye nokunceda ekunyangeni ukuqhina.
4. USarvangasana
Qala kwindawo ephezulu. Lala ngomqolo kwaye uvumele izandla zakho ziphumle phantsi. Zama ukuphefumla ngesiqhelo. Exhale kwaye xa uphefumla zama ukungena kwisisu kwaye emva koko unyuse imilenze yomibini uye kwi-90 degree angle ukusuka emhlabeni.
Exhale elandelayo kwaye uphakamise isinqe kunye nesinqe emgangathweni. Tsala umoya uzame ukuphakamisa umqolo kunye nemilenze. Beka izandla zakho kumqolo ongaphezulu wenkxaso. Khumbula ukuba isilevu sakho kufuneka siphumle esifubeni. Amehlo akho makaqwalasele iinzwane. Hlala kule ndawo imizuzu emi-2 kwaye uqhubeke nokuphefumla okuqhelekileyo.
Izibonelelo: Le asana inceda ukuvuselela nokunyanga iimpawu zoxinzelelo kunye noxinzelelo. Inceda ekucoleni ukutya kwaye inyuse ukutya kwengcali. Isebenza njengeyeza lokunyanga iingxaki zokwetyisa.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho kunye nosapho.
KWAKHONA FUNDA: Ukutya okuneempilo okunempilo kakhulu ukukuphepha
