I-Yoga, indlela yakudala yokuhlala ifanelekile, ikhona iinkulungwane eIndiya, kodwa yadala ingqumbo kwiminyaka embalwa edlulileyo xa abantu baseNtshona baqonda ukubaluleka kwayo kunye neenzuzo. Unokufumana izitudiyo ze-yoga kuyo yonke indawo eNtshona, kwaye ngenxa yokuthandwa kwayo, iIndiya nayo ivukile kwizibonelelo zayo. Ngoku, iiklasi ezininzi zeyoga ziye zavela kwaye iindawo ezininzi zokuzivocavoca zibonelela ngeyoga. Ukuba usokola ukunciphisa umzimba, ungafaka i-yoga kwirejimeni yokuqina kwaye ubone iziphumo kungekudala. Ingcali yeyoga edumileyo uDanielle Collins udwelisa ezinye zeyoga ezinokuthi zisebenze imimangaliso yokuncipha. Nantsi indlela yokuzenza ukufikelela kwiinjongo zakho zokunciphisa umzimba. Ezi zimo zezona zilungele ukujolisa kwi amafutha esiswini leyo yenye yezona ndawo zinzima ukulahla ubunzima.
Ukuma kwengwe
Lo msebenzi uya kwakha amandla angundoqo ayimfuneko ekuncedeni ukuba ungapheleli nje i-flab kodwa womeleze umzimba wakho. Ukwenza oku, yiba kuzo zonke ezine kwi-yoga mat kwaye uphakamise umlenze omnye kwaye wandise ingalo echaseneyo. Bamba le Misa yeNgwe eStatic kangangemiphefumlo emithathu enzulu. Buyisela ingalo kunye nomlenze kwindawo yokuqala kwaye utshintshe amacala, wandisa enye ingalo kunye nomlenze ochaseneyo, ujonge ezantsi kwimethi ukugcina umqolo emgceni kwaye uphefumle ngokunzulu kathathu.
Ukuhlala i-spinal twist
Ukuphulukana neflab ukusuka esinqeni nasemacaleni okanye izibambo zakho zothando nako kuyakhohlisa. Le pozi iyakunquma kwaye ichaze isinqe ngelixa usenza umthambo womqolo. Hlala kwindawo yomlenze onqamlekileyo. Zisa izandla zakho ecaleni kwesinqe sakho njengoko wandisa umqolo. Zisa isandla esinye unqumle kwelinye idolo elichaseneyo, jikelisa umqolo kwaye ujonge ngaphaya kwegxalaba kwiSitting Spinal Twist. Ukuphefumla. Exhale kwaye ubuyele kwindawo yokuqala. Tshintsha amacala kwaye ujikeleze kwaye ujonge kwelinye igxalaba. Ukuphefumla. Khupha umoya ubuyele embindini.
Phakamisa kwaye ujije i-crunch
Yiza kwi-semi supine position, ungqengqe ngomqolo. Iinyawo zithe tyaba phantsi, isilevu sifakwe esifubeni, izandla phantsi ecaleni kwakho. Esi sikhundla sivumela izihlunu zangasemva ukuba ziphumle ngokupheleleyo kwaye umqolo ungene kulungelelaniso oluchanekileyo. Okulandelayo siza kungena kwiLift and Twist Crunch. Lo ngumthambo wePilates kwaye ugqwesile ekuchebeni isinqe kunye nokuthambisa isisu. Zisa izandla emva komva wentamo, phakamisa kwaye ujije umzimba ongaphezulu kwelinye icala kwaye uzise ingqiniba kwicala elijongene nedolo. Inhale kwaye wehlise umqolo wakho ezantsi. Exhale, phakamisa kwaye ujije ukuya kwelinye icala, phefumlela ukubuyela kwindawo yokuqala.
Gcina le ntshukumo ihamba kwaye ungaqala ukukhawulezisa kancinci. Emva koko qalisa ukwandisa umlenze omnye njengoko uhamba. Qhubeka utsala izihlunu ezisezantsi zesisu phezulu kwaye uphefumlele phezulu. Khumbula ukuba ufuna ukuphumla nangaliphi na ixesha onokuthi ulenze kwaye ukuba uziva ukhululekile ngomthambo kwaye ungathanda ukuwukhawulezisa kancinci, ungayenza lonto nawe. Ukuqhubela phambili phambili, ungaqala ukucofa isithende somlenze owandisiweyo ukuya kumgangatho. Oku kuya kusebenza izihlunu zesisu ezisezantsi ngakumbi ke ngoko ukunika inkxaso kunye namandla kumqolo ongezantsi. Jonga imizuzwana engama-30 iyonke.
Iplanga
Qala ezandleni nasemadolweni akho, ubuyisele amadolo emva kancinci, faka iinzwane phantsi, uphakamise amadolo phantsi kwaye ungene kwiPlank Pose. Zoba izihlunu zesisu sakho ngaphakathi nangaphakathi, uphefumlele ngaphakathi ecaleni nangasemva kweembambo. Jonga ukubamba imizuzwana engama-30 kwaye wandise ixesha ngokuthe ngcembe. IPlank inceda ngokwenene ukomeleza undoqo wakho.
Ikhulu lokuzilolonga
Yiza kwindawo esemi supine ukwenzela uMthambo oKhulu. Lo msebenzi weklasikhi uchaza izihlunu zesisu kwaye ukhuthaze umqolo oqinileyo kwaye unempilo. Yizisa imilenze kwindawo ephezulu yetafile, i-hip-width ngaphandle. Phakamisa iingalo ukusuka emgangathweni kwaye uphakamise intloko intamo kunye nesifuba phezulu, uqaphele ukuba ungacimi intamo kodwa kunokuba uthathe ubunzima esiswini. Qala ukubetha iingalo phezulu naphantsi. Ukuba ungathanda ukuqhubela phambili i-pose, yandisa imilenze phezulu ukuya esibhakabhakeni okanye uhlale kwindawo ephezulu yetafile ukuba ukhetha. Qhubeka nokuzoba izihlunu zesisu phezulu nangaphakathi. Jonga ukuqhubeka imizuzwana engama-50.
Ukuzivocavoca kweYoga ukunciphisa umzimba
Ngelixa i-yoga yesiko ingumsebenzi omkhulu womzimba wonke, unokuzama ukuzilolonga okumnandi okudibanisa i-yoga kunye nezinye iifom zokomelela ukukunceda utshise iikhalori ezininzi. Nazi ezinye zazo onokuthi uzame ukuba awuyithandi i-yoga yendabuko.
Iiyogalates
Lo msebenzi udibanisa i-yoga kunye neePilates. Iintshukumo zombini kwimethi kunye nokusebenzisa oomatshini bePilates. Imithambo idibanisa okona kulungileyo kokubini kwaye inceda ekufezekiseni iinjongo zokuncipha kobunzima ngokukhawuleza ngokutshisa iikhalori ezininzi. Ngelishwa, awukwazi ukuziqhelanisa ne-yogalates ekhaya, kufuneka ujoyine iklasi apho izixhobo ezifanelekileyo zikhoyo ukuze wenze umthambo phantsi kweliso lomqeqeshi.
I-yoga yamandla
I-yoga yamandla ngumxube weentshukumo ezibukhali zeyoga ezenziwa kwilophu ukonyusa izinga lentliziyo yakho kunye nokunceda ukutshisa iikhalori ezininzi. I-yoga poses yenziwa umva-umva ngaphandle kokumisa nto leyo eyenza i-yoga yamandla ibe ngumsebenzi omnandi ngakumbi kwabo bacinga ukuba i-yoga yendabuko ihamba kancinane. I-yoga yamandla yi-cardio kunye nokuzilolonga komzimba opheleleyo ngaxeshanye.
Yoga emoyeni
Khawube nomfanekiso wakho unqunyanyiswa kwintambo yesilika emoyeni kwaye uyibiza ngokuba kukulolonga. Ewe, isenokuvakala ilula kodwa i-yoga yasemoyeni ifuna uqeqesho olufanelekileyo kunye nondoqo kunye namandla engalo. Iindlela zokumisa zenziwa ngokusebenzisa intambo yesilika njengepropu. Uninzi lwabantu abadumileyo be-Bollywood bazamile oku kodwa oku mhlawumbi kukuzilolonga okuya kuthatha ixesha ukukwazi kakuhle ngenxa yobunzima bayo.
Kwibhodi ye-yoga
Ukuba ungumntwana wamanzi, kufuneka uzame i-paddleboard yoga. Olu hlobo lufanelekile ukwenza ithoni ye-abs yakho kunye nokuphucula amandla emisipha, ikunika umfanekiso onqabileyo kwinkqubo. Umsebenzi uqala ngokuzama ukuzilinganisa kwi-paddleboard ngaphambi kokuba uqale ukwenza i-yoga poses. Nje ukuba uyibambe kakuhle le nto, ungaqala ngezinto ezisisiseko. Nazo ziba ngumceli mngeni ukwenza njengoko ibhodi isemanzini. Ngale ndlela, utshisa iikhalori ezininzi.
I-yoga eshushu
Yiba nomfanekiso usebenza kwigumbi elinobushushu obungaphezu kwama-45 ngokukaCelsius. Yile nto imalunga neyoga eshushu. Ukuma okufanayo njengoko kwenziwa kwi-yoga yesiko kuyenziwa, olona tshintsho kuphela ligumbi le studio eshushu. Oku kukunceda ukuba ubile ngakumbi kwaye kwenza ukwenza izinto zibe lula njengoko umzimba wakho ufudumala kakuhle. Ngelixa i-yoga eshushu ibingumsebenzi ophikisanayo, kukho abantu abafunga ngayo nanamhlanje. Xa usenza oku, kufuneka ugcine izinto ezithile engqondweni ingakumbi malunga nokusebenzisa kwakho amanzi.
Ukutya kubalulekile
Ngelixa ukongeza i-yoga kwindlela yakho yesiqhelo kulungile, into oyityayo nayo ibalulekile. Ngaphandle kokutya okufanelekileyo, awukwazi ukufumana iziphumo ezilungileyo njengoko umzimba wakho awukwazi ukusebenza kakuhle ngaphandle kokuba unesondlo esifanelekileyo. Ke ngoko, qiniseka ukuba ulandela ukutya okunempilo kunye neyoga yakho yesiqhelo. Yeka ukutya okungenamsoco kunye nosuku oluthile lokukopela kanye ngexesha elithile, qiniseka ukuba utya ngexesha kwaye ube nokulawula isabelo ukuze ungatyi kakhulu. Ukutya okuncinci, okuqhelekileyo kungcono kunokutya okukhulu kathathu ngemini. Faka imifuno, imbewu, amantongomane kunye neziqhamo kwisidlo sakho semihla ngemihla ukuze ufumane isondlo esifanelekileyo kunye namandla. Ukupheka ukutya kwakho ngendlela esempilweni nako kubalulekile ukuze isondlo sigcinwe.
Yiya ngendlela yeAyurveda
I-Ayurveda lisiko leminyaka eyi-5000 elivela eIndiya kwaye linceda ekufezekiseni impilo entle. Ngokutsho kwe-Ayurveda, xa usempilweni ngokugqibeleleyo, amanqatha angaphezulu anyibilika ngokwawo. Ke, sikuphathele iingcebiso ezintlanu ezivela kwi-Ayurveda eziya kukunceda ube sempilweni kwaye ke, uzilahle ezo kilos ezongezelelweyo.
Zilolonge xa uvuka
Ubusazi ukuba elona xesha lifanelekileyo lokuzilolonga liphakathi kwentsimbi yesi-6 ukuya kweye-10 kusasa? Oku kungenxa yokuba lixesha apho amanzi kunye nezakhi zomhlaba ziphezulu kwindalo. Ezi, xa zidityanisiwe, zidala ukuphola, ukucotha kunye ne-inetia. Ukuzivocavoca ekuseni kuchasene nobuvila, kuzisa ukufudumala emzimbeni wakho kwaye kulungiselele ingqondo usuku olutsha. Ukwenza i-30-45 imizuzu yokuzivocavoca ekuseni inceda ekutshiseni iikhalori kunye nokugcina umkhondo.
Yitya esona sidlo sakho sikhulu emini
Ngokutsho kwe-Ayurveda, 'awuyiyo into oyidlayo, kodwa into oyityisayo'. Ukwetyisa yinto enye ebaluleke kakhulu kwaye isisiseko sesithethe seVedic. Ngokutsho kwe-Ayurveda, kufuneka utye isidlo sakho esikhulu emini. Iyure yasemini kuxa umlilo wakho wokwetyisa, owaziwa ngokuba yi-agni, ngowona unamandla.
Isidlo sangokuhlwa, njengoko isayensi yanamhlanje isitsho, kufuneka kube lula kwaye kufuneka kuthathwe iiyure ezimbini ukuya kwezintathu ngaphambi kokuba ulale. Ke, ukuba ufuna ukulala ngentsimbi yeshumi ebusuku kufuneka utye isidlo sakho ngentsimbi yesi-7 ngokuhlwa kwaye ngo-8 ebusuku. Ukulandela lo mkhwa kuya kunika umzimba wakho ixesha lokuzihlaziya kunye nokuzikhupha kwaye ungabi nje uxakeke ekutyeni ukutya. Xa unokwetyisa kakuhle, akubikho lula ukugcina amanqatha. Umgudu wokwetyisa osempilweni yindlela elungileyo yokuqinisekisa ukuba awubeki ubunzima obugqithisileyo.
Sela amanzi ashushu
Amanzi ashushu afana neyeza lomlingo kwisithethe samaVeda. Imithombo yangaphandle efana nongcoliseko, ukhetho olubi lokutya, izibulali-zinambuzane kunye nokutya okucutshungulweyo kunye nemithombo yangaphakathi efana noxinzelelo, umsindo, ukuxhalaba kukhokelela ekuqokeleleni kweetokisi ezibizwa ngokuba yi-ama, emzimbeni. Le ama incangathi ngokwendalo kwaye inokunyibilika ngamanzi ashushu. Isixa onayo asibalulekanga kodwa amaxesha okusela ngawo abalulekile. Zama kwaye uphuze amanzi ashushu rhoqo ngesiqingatha seyure. Unokongeza ijinja okanye amagqabi amatsha eminti ukuze ufumane izibonelelo ezingakumbi kuyo. Ke, tshintsha ukusuka kumanzi abandayo uye kumanzi ashushu kwaye unokuziva ukhaphukhaphu kwaye uhlaziyekile imini yonke.
Camngca
I-hormone yoxinzelelo emzimbeni inokunciphisa amandla akho okunciphisa umzimba kunye nobunzima besisu ngokukodwa. Ukucamngca yindlela enamandla yokwehlisa inqanaba loxinzelelo kunye noxinzelelo. Ziqhelise ukucamngca yonke imihla kusasa kwaye ubone iziphumo esinqeni sakho nakubomi bakho. Hlala uthe cwaka, phumla kwaye ugxininise ekuphefumleni kwakho ubuncinci imizuzu engama-20 yonke imihla emva kokuba uvuke. Ukuba awukwazi ukuhlala uthule ixesha elide, zama kwaye usebenzise ii -apps ezinceda ukuthomalalisa imithambo-luvo yakho ngomculo ophumlayo kwaye uvale amehlo akho. Uya kuziva useluxolweni kwaye amanqanaba oxinzelelo lwakho aya kuhla ngokuzenzekelayo.
Misela indlela yokulala
Ookhokho bethu bonke babesempilweni kwaye benentliziyo njengoko babeseta iipateni zayo yonke into kwaye nayo isingqisho nendalo. Ixesha labo lokulala lalandela ngokukhawuleza emva kokutshona kwelanga. Kodwa ngokusungulwa kombane kwaye emva koko kunye neendlela zokuphila eziguqukayo, kwaqala inguqu ukusuka kwindalo ukuya kwi-artificial. Kubangele ukuthotywa komgangatho wokulala kunye nexesha.
Abaphandi babonise ukuba ukungalali ngokwaneleyo yeyona nto inegalelo elikhulu ekufumaneni ubunzima. Akwanelanga nje ukulala ngokwaneleyo kodwa ukulala ngesingqi nelanga kubalulekile. Ngokutsho kwe-Ayurveda, ixesha elifanelekileyo lokulala ukuba livela kwi-10 pm ukuya kwi-6 am. Ukulandela le pateni, zicime izibane zakho kunye nescreen nge-9:30 pm ukuze ube ulele yoyi ngo-10 ebusuku.
Ngokuzivocavoca okufanelekileyo, ukutya kunye nesiqhelo, uya kuncipha ngokufanelekileyo. Khumbula, ukunciphisa umzimba yinkqubo ecothayo, ungalindeli iziphumo ezintle ngexesha elifutshane. Kukho ukutya kunye nokuzilolonga okuthembisa okufanayo kodwa ekuhambeni kwexesha, ezi zinto azilunganga empilweni kwaye kungekudala, uya kubufumana bonke ubunzima. Ngoko ke, yiba nomonde kwaye ulahle ikhilogram enye ngeveki ngendlela ephilileyo.
Ngamagalelo avela kwiKriti Saraswat Satpathy
