I-Yoga Ihamba Nesiza Ukuyeka Izinwele Zekhanda Ngaphambi kokuthi Baqale

Uma njalo uthola ikhanda elibi noma ngisho ne-migraines, i-yoga ingasiza. Njengezokwelapha eziningi ze-yoga, ayikho imilingo ye-yoga engenza ukuthi ikhanda lakho lishabalale phakade. I-Yoga iphumelela kakhulu uma iqhutshwa njalo isikhathi eside njengengxenye yocwaningo lokuphatha eliphelele. Njengoba izinhloko eziningi zihlotshaniswa nokucindezeleka nokuhlukunyezwa, lokhu okulandelayo nokuzivocavoca kuhloswe ukukhuthaza ukunweba nokuphumula, ikakhulukazi entanyeni, emahlombe nasemuva. Ucwaningo olwenziwe ngo-2007 olushicilelwe encwadini ethi Headaches , lwabonisa ukuthi abantu abane-migraine bazuza ezinyangeni ezintathu ze-yoga ezigxile kulezi zindawo zomzimba. Uma unekhanda elibi kakhulu, kubalulekile ukubona udokotela kusukela izinhlungu zekhanda kungabonakalisa ezinye izimo ezibucayi. Kumele kuqashelwe ukuthi lezi zizathu ezilandelayo azihloswe ukuthi zisetshenziswe njengokwelapha ngesikhathi sekhanda, kodwa kunalokho kufanele kwenziwe njalo ukukhuthaza impilo enempilo. Noma nini lapho kungenzeka, ukushintshana kwesihlalo kunikelwa. Bheka isihlalo sethu se-yoga sifaka izithombe zalezi zinguquko.

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Ama-Rolls Emigexo

Qala ngokuthola indawo ehlelekile. Kungaba yimilenze ewela phansi noma ehlezi esihlalweni esinezinyawo zombili phansi phansi. Thatha ukuphefumula okumbalwa ukuletha ukunakwa kwakho emzuzwana wamanje. Bese ugoqa ikhanda lakho ngakwesokudla. Vula ikhanda lakho phambili, ngakwesobunxele, bese ubuyela emuva. Qhubeka ukuqhubekela phambili ngokuphindaphindiwe izikhathi ezinhlanu, bese ushintsha izikhombisi-ndlela futhi wenze ukujikeleza okuhlanu ngaleyo ndlela. Uma uthola indawo eqinile, zama ukuzulazula.

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I-Cat-Cow Stretch - Chakravakasana

Woza wonke ama-four for cow-cow stretches, okuzokwenza umgogodla uhambe. Ungenza futhi inguqulo yalesi sihlalo uma lokho kukhululekile kakhulu. Okunye okuphakathi kokungenelela endaweni evuliwe emuva futhi ukuxhuma kwisimo somgogodla ojikelezayo wezinhlangothi ezingu-5 kuya kwezingu-10.

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Izandla Nezinkuni Ukulinganisela

Ukuhlala kuzo zonke ezine, welula umlenze wakho wokunene emuva futhi uphakamise uhlangothi oluphansi, ugcine izinkalo ezinqeni. Uma uzizwa uzinzile, phakamisa ingalo yesobunxele ehambisana nendawo phansi ngezansi namadolo. Hlala lapha 3 - 5 ukuphefumula bese wenza olunye uhlangothi isikhathi esilinganayo.

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Sphinx Pose

Yehlisa isisu sakho ngokulungiselela i- sphinx pose . Zizenzele ezitheni zakho, kodwa ungavumeli amahlombe akho aqhubekele ezindlebeni zakho. Gcina amahlombe akho phansi, intamo yakho ende, nezimpande zakho zicindezele phansi. Zama ukuhlala kule ndawo okungenani ukuphefumula okungu-5.

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Ikamela eliyiPose - Ustrasana

Woza ngamadolo akho ngekamela. Kunezinhlobo zokuhlukahluka okungenzeka ukuthi lokhu kwenzeke kancane. Ungagcina izandla zakho emuva kwakho, sebenzisa amabhlogo ukuze uphumule izandla zakho, noma ugoqe izinzwane zakho phansi ukuze uphakamise izithende zakho ukuze kube lula ukuzibamba.

Ungakhetha futhi ukuvumela ikhanda libuyele emuva noma libandakanye intamo yakho bese ibamba ikhanda lakho, kuye ngokuthi yikuphi okukhululekile kakhulu. Bamba ukuphefumula okungu-3 kuya kwe-5 bese uhlala emuva ezithendeni zakho ukuze uphumule. Ungaphinda uphendule izikhathi ezimbili noma kathathu uma ufuna.

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I-Eagle Pose - i-Garudasana

Nge-ukhozi, sinesithakazelo esikhulu ekuhluleni kwehlombe, okusho ukuthi kunezinketho eziningi zemilenze yakho. Ungenza i-pose ephelele, ungase uhlale phansi-unamathele phansi noma ungabuyela esihlalweni sakho uma lokho kungcono kakhulu kuwe. Bamba uhlangothi ngalunye ukuphefumula okungu-3 kuya kwe-5.

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Half Lord of the Fish Pose - U-Ardha Matsyendrasana

Hlala phansi (noma esihlalweni) ukuze uhlalise umgogodla. Sebenzisa izinkinobho zakho ukuze ukwandise umgogodla wakho kanye nama-exhales akho ukuguqula. Hlala 5 ukuphefumula ohlangothini ngalunye.

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I-Nostril Breathing Ehlukile - Nadi Sodhana

Qedela ngenye indlela yokuphefumula kwe-nostril, lapho uphefumula khona nge-nostril ngayinye bese uvimba omunye. Lokhu ukulinganisela, umoya wokuphumula. Hamba imijikelezo engu-5 -10.

Inothi nge-Iyengar

I-BKS Iyengar's Light on Yoga ihlanganisa isithasiselo esibizwa ngokuthi i- curative asanas for various diseases . Nge-headache ne-migraine, u-Iyengar uncoma inani eliphindaphindiwe lokuguqa okuphambene nokufaka phambili, kufaka phakathi i-headstand, i-shoulderstand, ukulima, i-uttanaana, ne-paschimottanasana. Ukuphumelela kokuguqulwa njengokwelashwa kwekhanda kungavunyelwe, kodwa kufanele kuqaphele ukuthi akukhuthazwa ngezinye izikhathi empeleni unesifo sekhanda.