Uke wazama konke okunye okumele kunikezwe imithi engokwemvelo ngenxa yenkinga yakho yomgogodla kodwa usalimaza-futhi ngaleyo ndlela ufuna enye?
Noma mhlawumbe ilungu lomngani noma lomndeni ubelokhu likukhuthaza ukuba uzame i-yoga, uthi "isebenza izimangaliso" ngenxa yobuhlungu babo obuphansi emuva. Noma ungase uzizwe ngokwemvelo ukuthi uma wenza i-yoga nsuku zonke, ungase "usebenze izinkinobho" ezibangele ukuhlukumezeka emhlane wakho.
Cishe, usendleleni efanele ngale ndlela yokucabanga. Kodwa uma uzwa ubuhlungu obuya emuva noma entanyeni, ulwazi oluthile lokuqala luzosiza ukugcina i-yoga yakho isebenze ephephile, ikhiqiza, futhi ifanelana nezidingo zakho ezithile.
Kumuntu ohlala ebuhlungu obuhlungu emuva noma entanyeni, ukuthola isigaba se-yoga esifanele (nokuhlanganyela kulo) kungaba njengokufana nokubhukuda noshaka. Wena, uthisha wakho nabangane, kanye ne-yogis yakho ehambisana nabo bangase basho kahle ngeziphakamiso zabo, kodwa ngeshwa, lokhu akuqinisekisi ukuthi okuhlangenwe nakho kukufanelekile. Akuqinisekisi ngisho nokuthi uzokwazi ukwenza konke ngokuphepha.
Kodwa ukufika kwe-yoga ehlomile ngolwazi oludingayo ukwenza izinqumo ezinhle kungakusiza ukuba ugweme ukwenza okubi kakhulu kunokuhle entanyeni yakho noma emuva. Funda kabanzi ngezansi mayelana nokuthi ungaqalisa kanjani uhlelo lwe-yoga olwenzelwe ukupholisa emuva kwakho, noma okungenani, ungalimazi.
Okuhlobene: Indlela Yokuqala Ukwenza Yoga
Xoxa nodokotela wakho Ngaphambi kokuqala uhambo lwe-Yoga
Izinto zokuqala kuqala. Uma unenkinga yangemuva, kungcono ukuthola okulungile kudokotela wakho noma ochwepheshe bezempilo ngaphambi kokuzama i-yoga. Nazi izinto ezimbalwa ongazibuza umhlinzeki wakho wezempilo:
- Ngukuphi ukunyakaza noma ukunyakaza okufanele ugweme?
- Yini eyayiyoba inselele kunazo zonke yenselele kuwe, unikezwe isimo sakho?
- Zikhona yini izinguquko ongazama ngazo ezingakusiza uhlale uphephile futhi ungalimili?
- Yini okufanele uyazi mayelana nokusebenzisana phakathi kwemithi oyithathayo nokuzivocavoca? Yiziphi izinyathelo okufanele uziqaphele?
Ngokujwayelekile, akusiluleka ukuqala uhlelo lwe-yoga ngenkathi unomunyu ojulile noma ubuhlungu obuya emuva. Kodwa uma isigaba sokuqala sokuphulukisa-esibonakala ukuvuvukala nobuhlungu-sekuphelile, i-yoga enomusa ingaba yigugu.
Khetha isitayela se-Yoga
Uhlu oluthile lwezindlela ze-yoga lukhona lapho kulindele amakhasimende amasha, ngokufuna okusemandleni okusebenza kusuka kusuka komnene kuze kube namandla. Abanye bagcizelela ngokomoya nangemizwelo, kuyilapho abanye, ikakhulukazi uHatha yoga, bagxila kakhulu ekuzileni komzimba. Noma kunjalo, abanye bagcizelela ukunyakaza ukuthi ukuguquka phakathi kwezimo. (Lokhu kubizwa ngeVinyasana.)
Isitayela se-yoga ye-Hatha cishe kuyoba indawo enhle yokuqala, ikakhulukazi okunye nokubuyiselwa (okubizwa ngokuthi "R no-R") okuhlukahlukene.
Ngokuya ngohlobo lobuhlungu be-back and nezinye izimo zezokwelapha onakho, i-Yin yoga kanye / noma i-yoga yesimanje ingenza izinyathelo zokuphatha ubuhlungu obuhle. I-Yin yoga iphathelene nokubambelela isikhathi eside ngokwanele ukuvumela ukukhululwa kwezicubu ezinamandla, kuyilapho i-yoga yoSomalia ifuna ukufundisa kabusha amaphethini akho okuhamba okungaqondakali (okuchaza iningi lokunyakaza esenza nsuku zonke) njengengxenye ye-yoga isipiliyoni.
Futhi yebo, kukhona into enjengeSomatic Yin yoga.
Ngakolunye uhlangothi, kungenzeka ukuthi uhlakaniphile ukuhlala kude nezitayela ezinonya zogaga. Lezi zifaka kodwa azikhawulelwe ku: Kundalini, Ashtanga, neBikram ("eshisayo") yoga. Lezi zinhlelo zombili zikhethekile futhi ziyinselele, futhi ngokuvamile azifanelekile abantu abanezinkinga zomgogodla.
Okuhlobene: Yoga Gear for Beginners
Khuluma ne-Yoga Yakho Efunayo Teacher
Uma usuxoxe nomhlinzeki wakho wezempilo, khuluma nanoma yikuphi futhi bonke abazoba abaqeqeshi be-yoga. Zama ukufunda kabanzi mayelana nendlela yabo yokusebenza nabafundi abanezimo zomgogodla, kanye nokuthi bangakanani ulwazi abaye bafundisa abantu abanezinkinga zezokwelapha ezifana nezakho.
Futhi, ungalindela ukuthi umfundisi wakho akwazi ukuphendula ekunciphiseni kwakho kwezokwelapha ngokusetshenziswa kwezasesiteji (izinsiza ezikhethekile) futhi wenze ukuguqulwa. Uma bengenakukwazi, noma abafuni ukuzwa mayelana / ukuhlonipha lokho okushoyo okwenzekayo ngemuva kwakho, amathuba ukuthi uzoba ngcono ngothisha ohlukile.
Njengoba ukhuluma nothisha wakho ozoba yi-yoga, buza mayelana naye noma iziqinisekiso zakhe, kufaka phakathi amahora amangaki okuqeqesha othisha ababenakho (500 angcono kunama-200 ngokujwayelekile) nanoma yiziphi izitifiketi ezithuthukile.
Ungase uphinde ubuze ngamakilasi afanelekile kuwo umbono wabo. Futhi uma unesigaba esithile engqondweni, thola ukuthi kuyoba yinselele kangakanani.
Ukuthola izimpendulo zale mibuzo kungakusiza wenze isinqumo esinolwazi mayelana nokuthi, kuphi, nokuthi ubani ozoqala ukwenza i-yoga ngobuhlungu bakho.
Enye into okufanele ibuze ngayo yiyona inqubomgomo yomfundisi ozoba khona kanye nesitayela uma kuziwa ekulungisweni okuhamba phambili. Abanye abafundisi baningi kulezi zinto. Ngenkathi izinguquko zingaba usizo ezimweni ezithile, uma ufika esimisweni ngokulimala emuva noma esinye isimo, kungase kudingeke ucele uthisha ukuba ayeke ukuze agweme ukuqhuma ubuhlungu bakho.
Ngendlela, kuwumqondo omuhle ukuxoxa ngalezi zinkinga uthisha we-yoga ngaphambi kweklasi kuqala ukugwema ukumangala okungadingeki.
Futhi ekugcineni, ngaphandle uma uchwepheshe wezokuvuselela ubuchwepheshe ngokwakho, kubalulekile ukuthola umqeqeshi we-yoga oqeqeshiwe. Ungazami ukuzifundisa wena!
I-In-Deep Ukubuka Yoga Ngezinhlungu Emuva
Ekupheleni kuka-2011, izifundo ezimbili zasiza ukuqonda kwethu indlela i-yoga engase isetshenziselwe ngayo impumuzo yangemuva. Ucwaningo lweminyaka emithathu yaseBrithani olubandakanya abahlanganyeli abangu-313 nabafundisi abaningi banikeza uhlelo kubantu abanokubuhlungu okungapheli. Ngaphandle kwempilo ejwayelekile, abahlanganyeli be-yoga bahamba kangcono kakhulu kuneqembu elilawulayo kuzo zonke izindawo (isib. Ubuhlungu nobuhlungu ukuzikhandla.)
Esinye isifundo, esenziwe e-United States, saqhathanisa i-yoga nesilinganiso esilinganayo sokwelula. Abacwaningi bathola ukuthi kubantu abanobuhlungu obuncane kuya emadodeni ngaphandle kwe-sciatica, ukwelula kwafana ne-yoga.
Lolu cwaningo lwesibili lubonise "jikelele ukuthi ukunyakaza okubaluleke kangakanani endleleni yokuphulukisa," kusho uDeborabie Turczan, uMSPT Turczan, uthisha wokwelashwa we-yoga nomhlengikazi wezempilo eNew York City.
"I-Yoga isifundisa ukuhlonipha lapho imizimba yethu ikhona, kunokuqhathanisa namakhono ethu okwamanje kulokho esasikwazi ukukwenza noma lokho omunye umuntu angakwenza," esho.
I-yoga ye-Back Pain Pose Series Ungayilinga
Uma wenza i-yoga ukwandisa ukuguquguquka kwembuyiselo yakho, ibhalansi liyizwi. Ukulinganisela akudingeki ukuthi kuvezwe ukuvivinya umzimba okunzima kakhulu. Kungaphezulu ngokulandelana nokucabangisisa amazinga akho obuhlungu / ukungakhululeki njengoba usebenza. Isibonelo, kubalulekile ukulandelela i-pose ehilela emuva emuva kokunye okuhamba phambili.
Ukusebenza ibhalansi futhi kusiza ukuxhumanisa ukuqina komgogodla jikelele. Kungasiza ekuvimbeleni amandla amakhulu emisipha ethile phezu kwabanye, okuwukuthi, ngokwayo, isandulela sokulimala emuva. Hlola le yoga ukuthola uchungechunge lwe-spinal flexibility .
Uma ukuvuselelwa kwe-yoga okusheshayo emsebenzini kudingekile, hlola isilumiso selanga le- yoga uzothanda . Ukulandelana komnene kodwa okuphumelelayo kokucindezela nokulula ukucindezeleka okuvela emisipha yakho yangemuva.
Okuhlobene: Ama- Yoga Amathiphu we-Arthritis Yamagciwane
I-Yoga yezinhlungu zangemuva iyakwazi ukuthandwa kakhulu. Kwabaningi, ukwenza i-yoga kuhlakulela ukulinganisela phakathi kokuguquguquka nokuqina kwemisipha yomzimba, ngokuvamile okuwumphumela wangempela ebuhlungu, ukunyakaza kokunyakaza nokukhubazeka.
Eqinisweni, ukuhlaziywa kwe-meta eshicilelwe ku-September-Okthoba ka-Okthoba ka-2013 ku- Pain Research Management kuphakamisa ukuthi i-yoga ingenza ukwelashwa okuhle okulungiselelwe ukugula okungapheli.
Futhi amasu okuphefumula ka-yoga angasiza ekunciphiseni ukucindezeleka kwakho kanye nokubhekana nezinselelo ezinzima. Ukugcizelela okungokomoya ezinhlotsheni ezithile ze-yoga eklasini kunganikeza ithuba lokusebenza ngokujulile ekuqedeni nasekuphuleni ubuhlungu.
Imithombo:
I-Holtzman S, izinkukhu ze-T. Yoga zezinhlungu ezibuhlungu ezingemuva: Ukuhlaziywa kwemeta yezilingo ezilawulwa ngokungahleliwe. Umphathi we-Pain Res . Sept-Okthoba. 2013 Ufinyelele: Feb 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805350/
USherman KJ, uCherkin DC, u-Erro J, uMiglioretti DL, uDeyo RA. Ukuqhathaniswa kwe-Yoga, Ukuzivocavoca, kanye Nemfundo Yokunakekelwa Kwe-Chronic Back Back Pain. Ama-Annal of Medicine Internal Vol 143 Issue 12 pp1-18. Dec 20 2005. http://www.annals.org/cgi/content/full/143/12/I-18
USherman KJ, uCherkin DC, u-Wellman RD, u-Cook AJ, u-Hawkes RJ, u-Delaney K, uDeyo RA. Ukulingwa Okungahleliwe Ukuqhathanisa I-yoga, Ukunyathela, neNcwadi Yokuzinakekela Ukuhlupheka Okungapheli Kamuva. I-Arch Intern Med . 2011 Oct 24. [Epub ngaphambi kokuphrinta] http://www.ncbi.nlm.nih.gov/pubmed?term=Sherman KJ, uCherkin DC, Wellman RD, et al. Ukulingwa okungahleliwe kuqhathaniswa ne-yoga,
UTilbrook HE, Cox H, Hewitt CE, AR Kang'ombe, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ. I-Yoga yezinhlungu ezibuhlungu ezingemuva: isilingo esihleliwe. U-Ann Intern Med . 2011 Nov 1; 155 (9): 569-78. http://www.ncbi.nlm.nih.gov/pubmed/22041945