I-Yoga uhlobo lwesayensi mayelana nobunye bomuntu nomhlaba wonke. Lisifundisa ukuba "lapha futhi manje", ukuze sigxile ukunakwa kwethu emzuzwana wamanje, ukuphumula, noma, ngokuphambene, ukuhlanganisa amandla ethu. I-Yoga ithandwa kakhulu phakathi kwabesifazane, amadoda, imibhangqwana, ngisho naphakathi kwezingane. Yiqiniso, lokhu, ukuchitha isikhathi okuwusizo akukwazanga ukudlula abesifazane abakhulelwe.
Izinzuzo ze-Yoga ngesikhathi sokukhulelwa
Ku- trimester yokuqala, i- yoga yabesifazane abakhulelwe ihlukile kancane kokuqeqeshwa okuvamile ngaphambi kokukhulelwa. Isibeletho sakho asikakhuli, umhlane wakho awunzima, imilenze yakho ayivuli. Ngakho-ke, lesi yisikhathi esihle sokuthuthukisa impilo yakho esimweni esinzima kangaka.
Kunzima kakhulu ukuchaza ngamagama ambalwa inzuzo ye-yoga yabesifazane abakhulelwe. Okokuqala, kufanele sikhulume ngesici sengqondo. Abesifazane abaningi besaba ukubeletha, besaba ubuhlungu nokuthi kuyoba yini impilo yabo ngemuva kokuzalwa kwengane. Abanye besifazane besaba ushintsho, ngaphambi kokuba bakhulelwe, besaba ngisho nokucabanga ngokukhulelwa. Konke lokhu - izinkinga ezingokwengqondo, ukwesaba okungasivumeli ukuba siphefumule esifubeni esifanele. Kulabo besifazane, ingxenye ebaluleke kakhulu yokuqeqeshwa kuyoba ukuzindla nokuzivocavoca . Ngesikhathi sokuzindla, ungakwazi ukukhulula ingqondo yakho yokuphumula, futhi ukuphefumula umkhuba kukuvumela ukuzola futhi ubuyekeze izinto.
Okwesibili, ukunyuka kwe-yoga kwabesifazane abakhulelwe kwenza kube lula ukukhipha ukwanda kancane kancane emgodini, futhi nokugwema izifo zesikhwama kanye nokuphazamiseka kokuhamba kwesikhathi okuvame ukwenzeka ngemuva kokubeletha.
Ukwenza i-yoga kubesifazane abakhulelwe ku-trimester yokuqala, uzogwema i-toxemia, ukuvuvukala, ukubeka amanothi nesisindo esiningi. Isisindo somzimba, eqinisweni, sizokhula, kodwa ikakhulukazi njengoba sidinga umzimba.
I-Yoga ayisebenzisi nje kuphela ngabesifazane abakhulelwe, kodwa nangomntwana. I-fetus ithola igazi le-oksijeni, ukuvivinya umzimba kusiza ukuba ithathe isikhundla esifanele esibelethweni, okusho ukuthi ukuzalwa kwayo kuzoba lula futhi ngokushesha.
Ukuzivocavoca
- Sifinyelela endaweni ekhululekile, imilenze ibhekene ne-shoulder-width ngaphandle, sidabula futhi ngezandla siphakamise izandla. Siphakamisa futhi siphonsa ikhanda lethu emuva. Ngomoya ophuthumayo, siwisa izandla zethu nezikhumba zethu esifubeni.
- Ukuphefumula kungahlanganiswa nokufudumala kwentamo - ekungeneni kwesokudla ngakwesokudla esikuphakamisa ikhanda, ekuphumeni komzimba ngakwesobunxele siyasihlisa. Senza imijikelezo engu-10 kuya ku-12.
- Sithuthuka, sithuthuka futhi siphume emkhathini eside, siphonsa izandla zethu futhi sikhwele, njengokungathi ukucindezela umoya phansi.
- Nge-inhalation sibheke ekungcoleni okukhanyayo, izingalo zihlukanisile futhi zidlula emhlane ophezulu, isisindo sinamathela kancane, i-pelvis phambili. Ekuphumuleni kwethu sishiya phambili phambili, sibuyisela isifuba ku-PI, bese sikhuleka phansi ngekhiyeki. Ngemuva kokuqedela izindlela eziningana, ungamane ubeke izandla zakho zikhiyiwe ekukhiyeni ukuze uphumule emuva.
- On ugqozi, phakamisa isandla sakho sokunene phezulu, sinikeza coccyx kancane kancane, nge ukuphuma umoya esiya emthambekeni lateral. Isifuba sivulekile, sibheke ngakwesokunene esiluliwe. Senza imijikelezo engu-5 kuya kwangu-7 futhi sishintsha izinhlangothi.
- Sihlanganisa izandla ndawonye ngaphezu kwekhanda, nge-exhalation esishiya singene ngqo kwenkemba, sibheke phambili kufana phansi.
- Uma siphumelela, siphumelela - sihoxisa isandla sethu sokunene emuva, futhi sihamba ngezandla ngesandla sangaphambili. Siphakamisa futhi sishintshe izandla.
- Uma sivuka, sihlangana ngezandla, siguqa amadolo kanye nesikhukhula esijikijela kancane kancane, sihamba kancane.
- Ukukhanya okukhanyayo - kusuka kusandulela esandulele, faka isandla sakho sokunene phansi phansi, kancane phambi kwemilenze yakho, bese uphazamisa umzimba, welula isandla sakho sesobunxele. Sibheka phezulu, ngesandla. Nge-exhalation sinciphisa isandla sokunxele futhi sihudula senyukela phezulu ngesandla sokunene. Ekuphumuleni kwethu sinciphisa isandla sokunene, ngokuphefumulelwa siya phezulu, izandla zihamba phansi.