Usuku lwe-Yoga lwaMazwe ngaMazwe ngo-2019: I-10 ye-Yoga yokunyusa ukuzala kwamadoda

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Inani eliphantsi lobudoda okanye i-oligospermia kukuphazamiseka kwempilo okubonakaliswa linani elincinci lesidoda esisesinye sezizathu zokungachumi kwendoda. Linciphisa ithuba lokuba indoda ichume, kukhokelela ekukwazini ukuvelisa inzala.

Inani eliphantsi lobudoda lifunyaniswa xa inani lesidoda liwela ngaphantsi kwe-20 yezigidi kwimililitha yamadlozi. Uluhlu oluqhelekileyo lobalo lwesidoda kufuneka lube phakathi kwe-20 yezigidi kunye ne-120 yezigidi ngeemililitha zamadlozi, ngokwe-World Health Organisation. Kwaye ukubala kwamadlozi asezantsi kuye kwaba yenye yezona zinto zixhaphakileyo kwezempilo kumaxesha akutshanje ^[1] .

Oonobangela abaphambili bokubala kwesidoda ziingxaki zemfuza, ukungondleki, ukwenzakala kwamatyhalarha, ukusetyenziswa gwenxa kotywala, amayeza amiselweyo, iityhefu zokusingqongileyo, ukutshaya, iziyobisi, ukusilela kwezondlo ezifana ne-zinc, ukutyeba kakhulu, uxinzelelo njl. uninzi lwemicimbi enjalo ^[Mbini] . Kukho iindlela ezahlukeneyo zeyoga zokunyusa ukubala kwamadlozi, ezinokunceda umntu ukuba aphinde abuyele kwisidoda esiqhelekileyo. I-Yoga ikwanyusa impilo yelungu lokuzala, kunye nokwandisa iminyaka yokuzala kwendoda.

I-Yoga Poses yokunyusa ukubala kwesidoda

1. USarvangasana

Enye ye-yoga asanas eluncedo kakhulu, ukuma kwegxalaba e-sarvangasana kukholelwa ukuba kunceda ukusebenza kwawo onke amalungu. Inokuphelisa uxinzelelo kunye nokulwa nokudakumba. Kwakhona, uncedo lwe-asana luvuselela amadlala akho e-thyroid kwaye luqinisa umzimba wonke ^[3] .

Kwenziwa kanjani

• Lala ngomqolo izandla ecaleni kwakho.
• Phakamisa imilenze yakho kancinci uye kwi-angle ye-90 degree.
• Phakamisa iimpundu zakho kwaye ubuye umva ukuze uhlale phezulu egxalabeni lakho.
• Xhasa umqolo wakho ngezandla zakho. Ubunzima bakho kufuneka buxhaswe ngamagxa nengalo yakho hayi intloko nentamo.
• Yolula imilenze yakho kunye nomqolo ngokucinezela iingqiniba phantsi kwaye ugcine imilenze iqinile. Phakamisa izithende zakho, emva koko walathe iinzwane zakho phezulu kwaye uzame ukucinezela isilevu esifubeni.
• Zama ukugcina ukuma ngaphezu kwemizuzwana engama-30.
• Cotha ukubuyela kwindawo yoqobo. Ngenxa yoku, yehlisa amadolo ebunzi. Yehlisa izandla zakho phantsi, iintende zijonge phantsi. Yizisa umqolo wakho kancinci. Nciphisa imilenze emgangathweni.
• Phumla imizuzwana engama-60 ngaphambi kokuphinda ume.

2. UDhanurasana

Ikwabizwa ngokuba kukugoba kwesaphetha, le yoga pose yonyusa ukuhamba kwegazi kumalungu okuzala kwaye ikhuthaza impilo entle ngokwesini emadodeni. Le asana ikwanceda ukunqanda ukungasebenzi kakuhle kwe-erectile kunye ne-ejaculation yangaphambi kwexesha, ngaloo ndlela kuphucula ukuzala emadodeni ^[4] .

Kwenziwa kanjani

• Thetha caba kwisisu sakho.
• Nyusa imilenze yakho ngasemva kwaye uthathe izandla zakho emva kweendlebe zakho.
• Ngoku bamba iinzwane zakho ngezandla zakho.
• Xhasa ubunzima bomzimba wakho ngesisu sakho.
• Ngelixa uphefumlela phezulu, zama ukuphakamisa amadolo akho phezulu.
• Bamba ukuma kwemizuzwana eyi-15 ukuya kwengama-30, ngelixa uphefumla ngesiqhelo.
• Exhale kwaye ukhululeke kancinci, wolule umzimba.

3. IHalasana

Ikwachazwa njengendawo yokulima ikhuba, le yoga asana iluncedo kakhulu ekukhuthazeni ukujikeleza kwegazi kwindawo ye-pelvic kunye nokuphucula impilo yokuzala ^[5] .

Kwenziwa kanjani

• Lala ngomqolo kwaye ugcine iingalo neentende zisicaba phantsi.
• Hlaziya umzimba uthathe ukuphefumla okunzulu kunye nokucotha.
• Sebenzisa amandla emisipha yakho yesisu, phakamisa kancinci imilenze yakho emhlabeni.
• Gcina imilenze iqonde kwaye idibene.
• Cofa kancinci iingalo zakho emgangathweni kwaye uphakamise iimpundu zakho.
• Qhubeka uqengqe umqolo wakho kude kube iinzwane zakho ezinkulu zifike emhlabeni phezu kwentloko yakho (ungazinyanzeli iinyawo zakho).
• Yolula imilenze neengalo kwelinye icala.
• Bamba imizuzwana eli-15 ngelixa uthatha kancinci kwaye uphefumla nzulu.
• Ukukhupha i-pose, thambisa ngobunono umqolo kwaye uzise imilenze kwindawo ethe nkqo kwaye yehlise imilenze yakho.
• Phinda kabini amaxesha.

4. Paschimottanasana

Ikwabizwa ngokuba kukuhlala ngaphambili ukugoba, oku kuvuselela iziko le-plexus yelanga (imithambo-luvo yenkqubo yovelwano emgodini wesisu). Lo msebenzi weyoga unceda ukwenza ithoni kwezihlunu ezixhasa amalungu okuzala kunye nokuthintela ukungasebenzi kakuhle kwe-erectile ^[6] .

Kwenziwa kanjani

• Hlala nkqo ngemilenze yakho wolulele phambili.
• Gcina umqolo wakho umi nkqo, tsalela ngaphakathi kwaye wolule izandla zakho ngaphezu kwentloko ngaphandle kokugoba iingqiniba zakho.
• Cotha kancinci kwaye uchukumise iinyawo zakho.
• Phefumlela ngaphakathi kwaye ubambe isisu sakho ngaphakathi kwaye uzame ukugcina indawo imizuzwana engama-60-90.
• Gcina intloko yakho igobile ezantsi kwaye uphefumlele ngaphandle.
• Phinda la maxesha ali-10.

5. UKumbhakasana

Ikwabizwa ngokuba yiplank pose, ukuziqhelanisa neyoga yomeleza umzimba ongaphezulu kwaye yonyuse amandla wakho wesini. Ukongeza, ikwanceda ekuphuculeni impilo yakho yesondo ^[7] .

Kwenziwa kanjani

• Lala phantsi kwisisu sakho kwaye ugcine izandla zakho ecaleni kwamagxa akho.
• Ukusezela, tyhala umzimba wakho emhlabeni.
• Yiza nomzimba wakho ongasentla, imilenze, kunye neempundu ezisemgangathweni ngokuthe ngqo kwaye uphefumle.
• Gcina indawo yokuma kwimizuzwana eyi-15-30, uphefumla ngesiqhelo.
• Phinda kwakhona amaxesha ama-4-5.

6. Bhujangasana

Eyaziwa ngokuba yi-cobra pose, i-bhujangasana ifumana igama layo njengoko ifana nemfezi ngaphambi kokuhlaselwa kwayo. Sisikhundla esihlala sicetyiswa kwizigulo ezahlukeneyo zempilo ^[8] . I-cobra pose ikhulula uxinzelelo kwimisipha yakho yangemva kunye nomqolo. Ikwakhuthaza impilo-ntle yamalungu okuzala kwaye ngaloo ndlela yonyusa ukuchuma.

Kwenziwa kanjani

• Lala ngesisu sakho kwaye ugcine imilenze yakho isondele kunye neenzwane zisicaba phantsi.
• Beka izandla zakho ecaleni kwegxalaba lakho kwaye uvumele ibunzi liphumle emhlabeni.
• Bhala ngaphakathi kwaye uphakamise intloko yakho ukuya kummandla waselwandle. Zama ukubona uphahla.
• Gcina indawo ukuya kwimizuzwana engama-60. Bhala kwaye uphefumle ngokungxama kuyo yonke indawo.
• Buyela kwindawo yokuqala ngelixa uphefumlela ngaphandle.
• Phinda inkqubo amaxesha ama-4-5.

7. Padahasthasana

Eyona nto ilunge kakhulu ekunciphiseni uxinzelelo kunye nokuthomalalisa imithambo-luvo, iposi isebenza ngokufanayo naleyo ye-uttanasana. Ikwabizwa ngokuba kukuma ngaphambili ukugoba, le yoga pose isolula isinqe, imilenze kunye nomqolo. Ikwonyusa ukujikeleza kwegazi ukuya kwingqondo ^[9] .

Kwenziwa kanjani

• Gcina umqolo wakho uthe tye kwaye uthathe umoya ophefumlayo xa uphakamisa isandla.
• Bend phambili njengoko uphuma kwaye ufikelela emhlabeni ngezandla zakho.
• Ngelixa uchukumisa umgangatho gcina iintende zakho zisasazeka.
• Chukumisa iinzwane zakho namaqatha.
• Hlala kwindawo yomzuzu kunye nesisu sakho singene.
• Emva kwexesha, phefumlela ngaphandle kwaye ubuyele kwindawo yokuma.
• Phinda la maxesha ali-10.

8. Naukasana

Ikwabizwa ngokuba yindawo yokuhamba ngesikhephe, iluncedo ekwenzeni isisu, iinyonga kunye nemilenze yomelele. Inceda ithoni yezihlunu zakho zangasese kwaye inceda ukukhulula iihomoni zesini ^[7] .

Kwenziwa kanjani

• Hlala imilenze yakho yolulelwe phambili.
• Gcina umqolo wakho uthe tye.
• Thatha umoya ophefumlayo kwaye uphefumle, ngelixa uphakamisa intloko, isifuba kunye nemilenze yakho emhlabeni.
• Bamba indawo imizuzwana engama-30-60, ngelixa uphefumla ngesiqhelo.
• Tsala umoya, emva koko uwukhuphele ngaphandle ngokunzulu, phumla kancinci kwaye ubuyele kwindawo yakho yokuqala.
• Phinda oku amaxesha ali-10.

9. Setu-bandhasana

Ikwabizwa ngokuba yibhulorho pose, le yoga positi inceda ukuvuselela umzimba wakho kunye nengqondo. Iphucula ukupompa kwegazi entliziyweni yakho nakwamanye amalungu omzimba, ngokuqinisekileyo inegalelo ekuphuculeni ukubala kwesidoda ^[10] .

Kwenziwa kanjani

• Lala phantsi, kwaye ukuba kukho imfuneko, beka ingubo egobileyo phantsi kwamagxa akho ukukhusela intamo yakho.
• Gobisa amadolo akho kwaye ubeke iinyawo zakho emgangathweni, izithende zikufutshane namathambo esinqe ngangokunokwenzeka.
• Ukuphefumla, ucofe iinyawo zakho zangaphakathi neengalo ngokubonakalayo emgangathweni, tyhala umsila wakho phezulu uye kwithambo le-pubic, uqinise iimpundu kwaye uphakamise iimpundu phantsi.
• Gcina amathanga akho kunye neenyawo zangaphakathi zihambelana. Cofa izandla ezingezantsi kwesinqe sakho kwaye wandise iingalo zokukunceda uhlale ngaphezulu kwamagxa akho.
• Phakamisa iimpundu zakho de amathanga afane ngokuhambelana nomgangatho.
• Gcina amadolo akho ngokuthe ngqo phezu kwezithende, kodwa ubatyhalele phambili, kude nezinqe kwaye wandise umsila obheke ngasemva kwamadolo.
• Hlala kwindawo ekuma kuyo naphi na ukusuka kwimizuzwana engama-30 ukuya kumzuzu omnye.
• Njengoko uphefumlela ngaphandle, khulula i-pos, ujikeleze umqolo kancinci phantsi.

10. UAgnisaar kriya

Le yenye yezona zindala kunye neyona nto ibaluleke kakhulu yeyoga eyanceda ukwandisa ukubala kwesidoda. Ikwabizwa ngokuba kukubhabha kwesisu, indlela yokucoca yeyoga iphucula ukujikeleza kwegazi kunye nokususa iityhefu ezingafunekiyo emzimbeni wakho ^{[Shumi elinanye]} .

Kwenziwa kanjani

• Yima nkqo iinyawo zakho ziqhawukile.
• Beka iintende zakho emadolweni.
• Gcina isisu sakho sikhululekile.
• Exhale ngokupheleleyo, bamba umphefumlo wakho uphume kwaye usitsale isisu sakho kangangoko unako.
• Khulula ukubamba kwaye ukhulule isisu.
• Phinda isenzo sokumpompa ngokuhamba ngokukhawuleza.
• Hlaziya umzimba wakho kwaye uphefumle kwaye uphefumle ngesiqhelo.
• Phinda kabini amaxesha.

1. [1]USengupta, P., Chaudhuri, P., kunye noBhattacharya, K. (2013). Impilo yokuzala yamadoda kunye neyoga.Iphepha lehlabathi leyoga, 6 (2), 87.
2. [Mbini]USengupta, P. (2012). Umceli mngeni wokungachumi: Ikhusela njani unyango lweyoga? Inzululwazi yamandulo yobomi, 32 (1), 61.
3. [3]I-Sengupta, P., kunye neKrajewska-Kulak, E. (2013). Ngaba ukuphumla kwengqondo yomzimba ngeyoga kuyasebenza ukulwa noxinzelelo lwendlela yokuphila? IiNgcali zophando lwezonyango kunye nezempilo, 3 (5).
4. [4]UQuinn, T., uBussell, uJ. L., kunye noHeller, B. (2010). Ukuchuma okupheleleyo: Isicwangciso seVeki eyi-12 yeVeki yokuChuma ngokugqibeleleyo. Cinezela i-Findhorn.
5. [5]UQuinn, T., kunye no-Heller, B. (2011) Ukucoca ukungachumi: iDetox, Ukutya kunye neDharma yokuChuma. Cinezela i-Findhorn.
6. [6]Mahatyagi, R. D. (2007) .IYoga Yoga: Isikhokelo seNdalo seMpilo kunye neHarmony. UYatan Ayurvedics.
7. [7]UShama, M. UKUHLAZIYWA KWI-PCOS E-AYURVEDA.
8. [8]USHAMANURU, M. K. C. (2013). IMPEMBELELO YOKUSETYENZISWA KWENKQUBO YOKUQHUBA KWI-ANTHROPOMETRIC MOTOR ABILITY AND HAEMOTOLOGICAL VARIABLES PHAKATHI KWIKOLO YAMABHINQA.
9. [9]IWirawan, I. G. B. (2018). Surya Namaskara Izibonelelo zempilo yomzimba. Ijenali yamazwe aphesheya yesayensi yezoluntu kunye noluntu, 2 (1), 43-55.
10. [10]UDhawan, V., Kumar, M., Deka, D., Malhotra, N., Dadhwal, V., Singh, N., kunye noDada, R. (2018). Ukucamngca kunye neyoga: Impembelelo kumonakalo we-DNA kunye ne-dysregulated sperm transcript kumaqabane angamadoda kwizibini ezilahlekileyo zokukhulelwa. Ijenali yaseIndiya yophando lwezonyango, i-148 (iSuppl 1), i-S134.
11. [Shumi elinanye]UDhawan, V. I. D. H. U., Kumar, R. A. J. I. V., Malhotra, N. E. N. N. A., Singh, N. E. E., kunye noDada, R. I. M. A. (2018). Ukungenelela kwendlela yokuphila esekwe ku-Yoga kulawulo lokuphinda kumiliselwe okwenzekileyo. Indian J. Sci. Res, 18 (2), 01-08.

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