I-Yoga Ifuna Ukuba Ncedise Ukuyeka Intsholongwane Ngaphambi kokuba Baqale

Ukuba uhlala unamahlunu okanye u-migraines, i-yoga inokukunceda. Njengazo zininzi zokwelapha i-yoga, akukho mnye umlingo we-yoga onokukwenza ukuba iintloko zakho zinyamalale ngonaphakade. I-Yoga iphumelela kakhulu xa iqhutyelwa ngokuqhubekayo kwixesha elide njengenxalenye yesicwangciso sonyango esipheleleyo. Ekubeni izikhwebu ezininzi zidibaniswa noxinzelelo kunye noxinzelelo, oku kulandelayo kunye nokuphefumula kuhloswe ukukhuthaza ukunweba kunye nokuphumula, ngakumbi entanyeni, emagxeni nasemva. Uphononongo luka-2007, olupapashwe kwiphepha le- Headaches , lubonise ukuba abantu abane-migraines baxhamle kwiinyanga ezintathu ze-yoga ezijolise kule mimandla yomzimba. Ukuba unentlungu ephezulu, kubalulekile ukubona ugqirha ukususela kwintloko yesifo kunokubonakalisa ezinye izimo ezinzulu. Kufuneka kwakhona kuqatshelwe ukuba ezi zinto zilandelayo azijolise ukuba zisetyenziswe njengonyango ngexesha leentloko, kodwa kunoko kufuneka kwenziwe rhoqo ukukhuthaza impilo ephilileyo. Nxa kunokwenzeka, utyalo oluthile luya kwenziwa. Khangela i-yoga yethu yesitulo ibangela iifoto zezi ntlobo.

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Imiqulu yeentambo

Qala ngokufumana indawo ehlelekile yokuhlala. Kungaba yimilenze emzimbeni phantsi okanye ehleli phantsi esihlalweni kunye neenyawo zombini zisezantsi. Thatha umphefumlo omncinci ukuzisa ingqalelo yakho kumzuzu wamanje. Emva koko unamathele intloko yakho ngakwesokudla. Gqitha intloko yakho phambili, ngakwesobunxele, kwaye emva koko. Qhubeka ujikeleza ngokuphindaphindiweyo ngamahlanu, uze utshintshe izikhombisi kwaye wenze utshintsho ezintlanu ngaloo ndlela. Ukuba ufumana indawo enqabileyo, zama ukukhawuleza.

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I-Cat-Cow Strech - Chakravakasana

Yiza kuzo zonke ezine ezineenkomo zenkomo, eziza kuphuma umlenze wakho. Unokwenza kwakhona inguqulo yale sihlalo ukuba oko kukhululekile. Ngenye indlela phakathi kokungenelela kwisithuba sokubuyisela emuva kwaye uphumelele kwisithuba somqolo osisigxina se-5 ukuya kwe-10.

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Izandla kunye neeKnees Balance

Ukuhlala kuzo zonke iine, wandisa umlenze wakho wokunene uze uphakamise ngokufanayo kumgangatho, ugcine izikhwebu ezinqeni. Xa uziva uzinzile, phakamisa ingalo ekhohlo ejikelezayo kumgangatho wezandla kunye namadolo. Hlalani apha 3-5 ukuphefumula uze wenze kwelinye icala ngokulinganayo kwexesha.

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Sphinx Pose

Nciphise isisu sakho ekulungiseleleni i- sphinx pose . Zenzele kwiindawo zakho, kodwa ungavumeli amahlombe akho aqhubekele ezindlebeni zakho. Gcina amahlombe akho phantsi, intamo yakho ide, kunye neengqameko zakho ziphosa phantsi. Zama ukuhlala kwesi sikhundla ubuncinane u-5 ukuphefumula.

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Ikamela Liya Kuphela - Ustrasana

Yiza ngamadolo akho ngekamela. Kukho inani leendlela ezinokuthi zenze le nto ibe nzima kakhulu. Ungagcina izandla zakho kwiindawo zakho eziphantsi, sebenzisa iibhloko ukuze uphumle izandla zakho, okanye udibanise iinzwane zakho phantsi ukuze uphakamise izithende zakho ukuze kube lula ukuzibamba.

Unokukhetha kwakhona ukuvumela ukuba intloko ixhomeke okanye ifake intamo yakho kwaye ubambe intloko yakho, kuxhomekeke kukuphi okukhululekile. Bamba ukuphefumula kwe-3 ukuya kwe-5 uze uhlale emva kwezithende zakho ukuphumla. Unokuphinda uphendule iimeko ezimbini okanye kathathu ukuba ufuna.

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I-Eagle Pose - Garudasana

Ngotshaba, sinomdla kakhulu ekutyeleni kwetyala, oku kuthetha ukuba kukho iinketho ezininzi ezinemilenze yakho. Unokwenza i-pos epheleleyo, unokuhlala phantsi emilenzeni okanye ungabuyela esihlalweni sakho ukuba oko kulungele wena. Bamba ihlangothi ngalinye ukuphefumula kwe-3 ukuya kwe-5.

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Isiqingatha seNkosi yeeNtlanzi zihlasele - uAradha Matsyendrasana

Hlala phantsi (okanye e-sihlalo) kwi-spinal twist. Sebenzisa ama-inhales akho ukuba wandise umlenze wakho kunye neengxubane zakho ukuguqula. Hlala 5 ukuphefumula kwicala ngalinye.

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I-Nostril Breathing enye - uNadi Sodhana

Qedela ngezinye iinkomfa zokuphefumla, apho uphefumlela ngeqhekeza ngalinye ngeli xesha uvimba enye. Oku kukulinganisela, umoya ophumayo. Hamba u-5 -10 imijikelezo.

Ingqalelo kwi-Iyengar

Ukukhanya kwe-BKS Iyengar kwi-Yoga kubandakanya isihlomelo esibizwa ngokuba yiCracative Asanas yeziNdlu ezahlukeneyo . Ngenxa yentloko kunye ne-migraine, i-Iyengar icebisa inani elingaphakanyisiwe kunye nokupasa phambili, kufaka phakathi i-headstand, i-shoulderstand, ukulima, i-uttanasana kunye ne-paschimottanasana. Ukusebenza kwe-inverting njengoko unyango lwentloko lungavumelekanga, kodwa kuyafaneleka ukuba uqaphele ukuba akukhuthazwa ngamanye amaxesha unesifo sengqondo.