Ngaba uke wazama yonke into eyenziwa yicala eliqhelekileyo ukuba linikezele ngxaki yakho yomgudu kodwa isalimaza-kwaye ngaba ufuna ezinye?
Okanye mhlawumbi umhlobo okanye ilungu lentsapho liyanxusa ukuba uzame i-yoga, uthi "isebenze imimangaliso" ngenxa yeentlungu zabo ezingaphantsi. Okanye usenokungathi uvakalelwa ngokwemvelo ukuba ukuba wenza i-yoga nsuku zonke, "ungazama ukwenza iikinks" ezibangele ukuhlaziywa kumqolo wakho.
Kungenzeka ukuba uhamba ngendlela efanelekileyo nale ngcinga. Kodwa ukuba unobandezeleka emva okanye entanyeni, ulwazi oluthile lokuqala lukunceda ukugcina i-yoga yakho ikhuselekile, ivelise kwaye ilungele iimfuno zakho.
Kumntu ohlala neentlungu ezisezantsi okanye entanyeni, ukufumana iklasi ye-yoga efanelekileyo (kunye nokuthatha inxaxheba) kunokufana nokubhukuda kunye neentlanzi. Wena, utitshala wakho kunye nabahlobo bakho kunye ne-yogis yakho kunye nabo banokuthi bathethe kakuhle ngeengcebiso zabo, kodwa ngelanga, oku akuqinisekisi ukuba amava afanelekile kuwe. Akuqinisekisi ukuba uya kukwazi ukwenza konke ngokukhuselekileyo.
Kodwa ukuya kwi-yoga exhobile ulwazi olufunekayo ukwenza izigqibo ezintle kunokukunceda ukuba ugweme ukwenza okubi ngaphezu kokulungileyo entanyeni okanye emva. Funda kabanzi ngezantsi malunga nendlela oqalise ngayo inkqubo ye-yoga eyenzelwe ukuphulukisa umva wakho, okanye ubuncinci, ungakulimazi.
Ezihlobene: Indlela Yokuqalisa Ukwenza Yoga
Thetha noDokotela wakho Ngaphambi kokuqalisa uhambo lwe-Yoga
Izinto zokuqala kuqala. Ukuba unengxaki yangemuva, kukulungele ukuba ulunge kumgqirha wakho okanye umguqirha womzimba ngaphambi kokuba uzame i-yoga. Nazi izinto ezimbalwa zokubuza umniki wakho wezempilo:
- Yiyiphi intshukumo okanye intshukumo omele uyiphephe?
- Yintoni eya kuba yimiba enzima kunayo yonke inzima kuwe, inikwe imeko yakho?
- Ngaba kukho na ukuguqulwa onokuzama okunokukunceda uhlale ukhuselekile kwaye ungenakonakala?
- Yintoni omele uyayizi malunga nokusebenzisana phakathi kwamachiza owathathayo kwaye usebenzise? Ziziphi iindleko ozithathayo?
Ngokuqhelekileyo, akucebisi ukuba uqalise inkqubo ye-yoga ngelixa unentlungu yomlomo okanye intlungu. Kodwa xa isigaba sokuqala sokuphulukisa-esichazwe ngokuvuvukala nentlungu-iphelile, i-yoga yincinci ingabaluleka.
Khetha isitayela se-Yoga
Uhlobo oluthile lweendlela ze-yoga zilapho zilindele abathengi abatsha, ngokufuna iimfuno zomsebenzi ukususela kumnene ukuya kumandla. Abanye bagxininisa ngokomoya nangemvakalelo, ngoxa abanye, ngokukodwa i-Hatha yoga, bagxininise ngakumbi kwiimpawu zenyama. Sekunjalo, abanye bagxininisa intshukumo eguqukayo phakathi kweendawo. (Oku kuthiwa nguVinyasana.)
Isitayela se-yoga ye-yoga siya kuba yindawo efanelekileyo yokuqala, ngokukodwa ukuphumla nokubuyiselwa (okubizwa ngokuthi "R no-R").
Ngokuxhomekeka kwintlobo yesifo se-back and other conditions of medical treatment, Yin yoga kunye / okanye i-yoga yaseSomatic ingenza inqanaba lolawulo lweentlungu. I-Yin yoga imalunga nokubambelela ixesha elide ukwenzela ukuvumela ukukhutshwa kwezicubu ezinamandla, ngelixa i-Yoga yoSomalia ifuna ukuphinda ifundise indlela yakho yokunyakaza engumnqweno (echaza ininzi yentsebenzo esenzayo imihla ngemihla) njengenxalenye yamava e-yoga.
Kwaye, kukho into enjengeSomatic Yin yoga.
Ngakolunye uhlangothi, mhlawumbi uzilumko ukuhlala kude neendlela ezigwenxa ze-yoga. Ezi ziquka kodwa azithethi: Kundalini, Ashtanga, kunye neBikram ("ishushu") yoga. Ezi nkqubo zibini zizodwa kwaye zicelomngeni, kwaye ngokuqhelekileyo azikho nto efanelekileyo kubantu abaneengxaki zentlambo.
Ezihlobene: Yoga Gear for Beginners
Thetha noYoga wakho Ofunayo
Emva kokuba uxoxe nenkonzo yakho yezempilo, khuluma nabani na bonke abaqeqeshi be-yoga. Zama ukufunda okungakumbi malunga nendlela yabo yokusebenza nabafundi abaneemeko zomgudu, kunye nokuba bafumana phi amava abafundisa abaneengxaki zonyango ezifana neyakho.
Kwakhona, unokulindela ukuba umfundisi wakho abe nakho ukuphendula kwimida yakho yonyango kunye nokusetyenziswa kweeprops (ezizodwa zixhobo) kwaye wenze ukulungiswa. Ukuba abanako, okanye abafuni ukuva malunga / ukuhlonela into oyithethayo malunga nento eyenzekayo ngasemva kwakho, amathuba okuba uya kuba ngcono ngutitshala ohlukile.
Njengoko uthetha nomfundisi wakho we-yoga, buza malunga naye okanye iinkcukacha zakhe, kubandakanye na iiyure zoqeqesho lwabafundisi ababenayo (500 lingcono kune-200 ngokubanzi) kunye naziphi na izatifikethi eziphambili.
Unokuphinda ubuze malunga neeklasi ezifanelekileyo kuwe ngombono wazo. Yaye ukuba unalo iklasi ethile engqondweni, fumana ukuba kuyakuba nzima kangakanani.
Ukufumana iimpendulo kule mibuzo kuya kukunceda wenze isigqibo esinolwazi malunga nendlela, apho, kunye nobani oqala ukwenza i-yoga ngenxa yentlungu yakho.
Enye into enokuyibuza malunga nomgaqo-nkqubo weetitshala kunye nesitayela xa kufikelelwe kulungiso oluthile. Abanye abaqeqeshi baninzi kulezi zinto. Ngoxa iinguqulelo zinokuba luncedo kwiimeko ezithile, ukuba ufike kwiseshoni ngomonakalo ongemva okanye enye imeko, unokufuna ukucela uthisha ukuba aphephe ukwenzela ukukhusela intlungu yakho.
Ngendlela, ingcamango enhle ukuxoxa ngale miba kunye notitshala we-yoga ngaphambi kokuba iklasi iqale ukukhusela into engafunekiyo.
Kwaye ekugqibeleni, ngaphandle kokuba ungobuchwepheshe bokuvuselela ubuchwepheshe ngokwakho, kubalulekile ukufumana umqeqeshi we-yoga ofanelekileyo. Ungazami ukuzifundisa!
In-Deep Depth Khangela iYoga ngeNtsuku Ebuyayo
Ngomhla ka-2011, izifundo ezimbini zanceda ukuqonda kwethu indlela yokwenza i-yoga ingasetyenziselwa ukukhululeka kwentlungu. Uvavanyo lweBrithani lweminyaka emithathu olubandakanya abathathi-313 abathathi-nxaxheba kunye nabaqeqeshi abaninzi bahambisa inkqubo kubantu abaneentlungu ezingapheliyo. Ngaphandle kwempilo jikelele, abathathi-nxaxheba be-yoga baphumelele ngakumbi kuneqela elilawulayo kuzo zonke iindawo (oko kukuthi, intlungu kunye nentlungu ngokuzimelela.)
Olunye uhlolisiso lwenziwe eUnited States, lithelekisa i-yoga ukuya kwisixa esilinganayo. Abaphandi bafumanisa ukuba abantu abanomvandalo obunzima ukuya kwi-intanethi ngaphandle kwe-sciatica, ukunweba kwafana ne-yoga.
Olu phofu lwesibini lubonise "ngokubanzi indlela ukunyakaza okubaluleke ngayo kwindlela yokuphilisa," kutsho uDebbie Turczan, uMSPT Turczan ungumfundisi we-yoga ogqirhayo kunye nomgulana wenyama e-New York City.
"I-Yoga isifundisa ukuba siyihloniphe apho imizimba yethu ikhona, kunokuba kuthelekise ubuchule bethu bokusenza oko sasihlala sikwazi ukwenza okanye oko omnye umntu angakwenza," esongezela.
Yoga nge-Back Pain Pose Series Ungazama
Xa wenza i-yoga ukwandisa ukujika kwemoya yakho, ibhalansi yilizwi. Ukulinganisela akufuneki kuthetha ukuba ngumsebenzi onzima onzima. Kuninzi malunga nokulandelelana kunye nokucinga iingxaki zakho / iinqanaba lokungazinzi njengoko usebenza. Umzekelo, kubalulekile ukulandelelanisa i-pose echaphazela ukubuyisana kwakhona nomnye oye uguqa phambili.
Ukusebenza ngokulinganisela kunceda ukulungelelanisa ukuzinza komgudu. Inokukunceda ukukhusela ubuninzi bamandla emisipha ethile phezu kwabanye, okukuthi, ngokwalo, umlandeli wokulimala emva. Hlola le yoga ukuze ulandelelanise umgca wokuguquguquka kwemigudu .
Ukuba i-yoga ephoqelekileyo yokubuyiselwa emsebenzini yinto oyifunayo, khangela ukuba ilanga le- yoga isilumkiso sakho siyakuthanda . Ulandelelwano olubi kodwa olusebenzayo lokucima kunye nokwelula ukuxhatshazwa kwemisipha yakho yangemuva.
Ezihlobene: Iingcebiso ze-Yoga ze-Spinal Arthritis
I-Yoga ngenxa yentlungu emva koko iyaziwa. Kwabaninzi, ukwenza i-yoga kuhlakulela ukulinganisela phakathi kokuguquguquka nokuqina kwezihlunu zomzimba, ngokuqhelekileyo unobungozi ngokwenene kwiintlungu, ukunciphisa ukunyakaza, nokukhubazeka.
Enyanisweni, uhlalutyo lweemeta olupapashwe ngo-Septemba-Oktobha 2013 lwe- Pain Research Management libonisa ukuba i-yoga ingenza unyango olulungelelaniso lwentlungu engapheliyo.
Yaye kunye nezindlela zokuphefumula ze-yoga zinokukunceda ukukhulula uxinzelelo lwakho kunye nokufumana ulula. Ukugxininiswa ngokomoya kwiintlobo ezithile zeeklasi ze-yoga kunika ithuba lokusebenza ngokucokisekileyo ngokucetyiswa nokuphulukisa intlungu.
Imithombo:
I-Holtzman S, i-Beggs T. Yoga ngenxa yeentlungu ezingapheliyo zentlungu: I-meta-analysis of trials. Resin Res Res . Sept-Oct. 2013 Ukufikelela: Feb 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805350/
USherman KJ, uCherkin DC, uErro J, uMiglioretti DL, uDeyo RA. Ukuthelekiswa kweYoga, Ukuzivocavoca, kunye neMfundo yoLonyango lwe-Down Low Pain Pain. Ama-Annal of Medicine Internal Vol 143 Issue 12 pp1-18. Disemba 20 2005. http://www.annals.org/cgi/content/full/143/12/I-18
USherman KJ, uCherkin DC, Wellman RD, Cook AJ, Hawkes RJ, Delaney K, Deyo RA. Uvavanyo olungalindelekanga oluqhathaniswa neYoga, Ukunyanzelisa, kunye neNcwadi yokuZinakekela i-Down Low Pain Pain. Arch Intern Med . Ngo-2011 Oktoba 24. [Epub phambi kokuprinta] http://www.ncbi.nlm.nih.gov/pubmed?term=Sherman KJ, uCherkin DC, Wellman RD, et al. Uvavanyo olungalindelekanga lufanisa i-yoga,
Tilbrook HE, Cox H, Hewitt CE, AR Kang'ombe, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ. I-Yoga yeentlungu ezingapheliyo zentlungu: isilingo esingenangqondo. Ann Intern Med . 2011 uNgo-1; 155 (9): 569-78. http://www.ncbi.nlm.nih.gov/pubmed/22041945