Kule bhlog bendisele ndithethile ngamanye amaxesha malunga nezibonelelo ezininzi ezenziwa kukuziqhelanisa neyoga. Ngokukodwa nakumava am, Lolona qeqesho lugqibeleleyo lokufumana isimo somzimba nengqondo esingoyiswayo. Nangona kunjalo, ngeli xesha ndifuna ukuya nzulu ngakumbi malunga indlela i-yoga enokukunceda ngayo ukulwa nokuxhalaba kwaye uphucule umgangatho wobomi bakho.
Ukuqalisa nge-yoga akufuni amava angaphambili. Ngaphaya koko, ngenxa yenani elikhulu lezibonelelo ezikhoyo namhlanje, njengale khosi siza kuthetha ngayo, kuyenzeka ukuba ufunde kubutofotofo bekhaya lakho. Kulo lonke eli nqaku andizukuthetha nawe kuphela malunga nekhosi ecetyiswayo ye-intanethi, kodwa malunga neentlobo ezahlukeneyo zeyoga ezikhulula unxunguphalo, ezona ndlela zokuma kunye neendlela zokuziqhelanisa, kunye nenkqubela phambili ebonakaliswe yinzululwazi ngokunxulumene nolu qeqesho. Konke oku kuxhaswa lulwazi oluqinisekisiweyo noluneenkcukacha oluvela kwimithombo ethembekileyo.
Ikhosi epheleleyo eyenza umahluko
Ukuba ujonge indlela yokuqalisa kwi-yoga okanye ufuna ukwenza ubuchule bakho bugqibelele, ndiyifumene ikhosi ebalaseleyo kwi-Intanethi endincoma kakhulu. Le khosi iyasebenza kubo bobabini abaqalayo kunye nabantu abanamava abafuna ukuqhubela phambili umsebenzi wabo.
Ukubhalisa kulula kwaye njengenzuzo ekhethekileyo, uya kufumana uthotho lwe iividiyo zasimahla onokuyisebenzisa njengentshayelelo. Ezi zifundo zokuqala zikumgangatho ophezulu kwaye zisebenza njengengabula-zigcawu kuyo yonke into oya kudibana nayo kamva ekhosini.
Eyona nto iphawulekayo kukuba le khosi ilandela imigaqo ye Iyengar Yoga, isitayile esigqwesileyo sokujongana neengxaki ze uxhalaba, uxinzelelo y ukungabikho koxinzelelo. Ndiyakumema ukuba ufunde ezinye iinkcukacha zale ndlela kunye nendlela enokuguqula ngayo impilo-ntle yakho.
Ukwazi i-Iyengar Yoga
El Iyengar Yoga igxininisa ukuchaneka kwe-postural kunye nokulungelelaniswa. Yaphuhliswa ngu-BKS Iyengar, owaseka indlela efanelekileyo kubantu bamanqanaba onke kunye neemeko zomzimba. Ubuncinci bolu hlobo lusekusetyenzisweni kwezixhobo ezifana neebhloko zokhuni, amabhanti kunye neengubo ezinceda abaqeqeshi ukuba benze i-postures enzima ngendlela efikeleleke kwaye ikhuselekile.
Inzululwazi ikwaxhasa iingenelo zayo. Izifundo ezifana naleyo yenziwa yiYunivesithi yaseDuisburg-Essen ibonise ukuba i-Iyengar Yoga inefuthe elihle ekunciphiseni uxinzelelo, ukuxhalaba kunye nokudakumba, kunye nokuphucula umgangatho wokulala. Esi sifundo sithile, endisicebisayo, sibandakanya iimodyuli ezineenkcukacha kule migca, ziyilelwe ukuze ukwazi ukufunxa yomibini imigaqo esisiseko kwaye uthathe ukuziqhelanisa kwakho uye kumanqanaba aphezulu.
Umdali wekhosi, UJosé Antonio Cao, ngutitshala onamava eminyaka oyile inkqubo ebanzi kwiimodyuli ezintlanu. Ngezantsi ndichaza umxholo:
Imodyuli 1: Ukomeleza imilenze
Lo mqali uvumela abaqalayo ukuba baqhelane neendlela ezisisiseko ngelixa besebenza ngokulinganisela kunye nokunyamezela emilenzeni yabo. Ilungele abo bafuna ukuqinisa isiseko sabo somzimba.
Iimodyuli ze-2 kunye ne-3: Sebenza kumqolo
Ezi modyuli zingundoqo kwabo babandezeleka ngenxa yeengxaki zomqolo okanye ukuxinezeleka kwemisipha. Igxininisa ukuvuselelwa kwenkqubo ye-nervous kwaye iqinisa ukulungelelaniswa okuchanekileyo.
Imodyuli yesi-4: Ukuma kwengalo
Apha sisebenza ngamandla kunye nokuguquguquka kwiingalo, ngaphezu kokubonelela ngeendlela zokuphucula ukulawulwa kwe-postural kwimisebenzi yemihla ngemihla.
Imodyuli yesi-5: Ukwazisa
Imodyuli yokugqibela ijongana nomsebenzi onzulu wengqondo, inceda abafundi ukuba bafezekise iimeko zokucamngca kunye nokuphumla ngokupheleleyo.
Yoga postures ukulwa ixhala
I-Yoga inikezela ngeendlela ezininzi zokuma okanye i-asanas ezinceda ukukhulula unxunguphalo. Apha ndibonisa ezinye zezona zibalulekileyo:
- Isimo somntwana (Balasana): Ifanelekile ukukhulula uxinzelelo, le ndlela yokuma ivumela ingqondo ukuba iphumle ngelixa umzimba ufumana induduzo kunye nokuzinza.
- Indawo yesidumbu (Savasana): Ilungele ukuphelisa naluphi na uqheliselo lwe-yoga, le ndlela yokuma ifuna ukuphumla okunzulu kunye nokunxibelelana ngoku.
- Ukuma kwePincer (Uttanasana): Yolula umva kunye nemilenze yakho, ngelixa ikhuthaza ukujikeleza kwegazi entloko, inceda ukuzola ingqondo.
Isayensi kunye neenzuzo zeyoga
I-Yoga ayisiyonto nje yokwenza umzimba, kodwa ikwasisixhobo esinamandla sengqondo. Kuphononongo kwiSikolo sezoNyango saseHarvard, kwajongwa ukuba i-yoga inceda njani ukunciphisa iimpawu zokuxhalaba, ukuphucula imo, kunye namanqanaba okulungelelana kwe-cortisol, ihomoni ehambelana noxinzelelo. apha unokwazi ngakumbi.
Ukongeza, iYunivesithi yaseNew York iphinde yaqaqambisa ukuba i-yoga inokusebenza ngakumbi kunonyango oluqhelekileyo ngokudibanisa ukuphefumla, ukucamngca kunye nezimo zokunciphisa ixhala.
Faka i-yoga kubomi bakho bemihla ngemihla
Ukudibanisa i-yoga kwindlela yakho yemihla ngemihla ayithathi ixesha elininzi. Zinikele wedwa Imizuzu eli-45 ngosuku Kunokwanela ukuqaphela utshintsho oluphawulekayo kwimpilo yakho yomzimba kunye nengqondo. Unokudibanisa iiseshoni zokucamngca, ukuphefumla kunye ne-postures engundoqo ukwandisa iziphumo.
Kwabo banomdla kwizihloko ezinxulumeneyo, ndincoma ukufunda eli nqaku malunga nendlela yokujongana noxinzelelo lwesifuba olubangelwa yinkxalabo, imeko eqhelekileyo enokuthi iqwalaselwe kunye nezenzo ezifana ne-yoga kunye nengqondo.
I-Yoga sisixhobo esipheleleyo sokukhathalela umzimba kunye nengqondo. Nokuba lithini inqanaba lakho okanye amava angaphambili, olu qheliselo lwakudala lunokuba sisisombululo sokunciphisa ixhala, ukuphucula ukugxila kwakho kwaye ufumane uxolo phakathi kokuphithizela kwemihla ngemihla.