Ukulala yisimo lapho umzimba uvuselelwa ngokugcwele futhi ukhululekile. Uma ufuna ukulawula ukulala isikhathi esilingana nesikhathi esifanayo, uzizwe kangcono ekuseni futhi uvuselele ukuphumula kombuso wakho jikelele, ubheke inkimbinkimbi ye- yoga ngaphambi kokulala Abaqalayo. Ungakhohlwa ukuthi amahora amathathu ngaphambi kokulala umuntu kufanele adle okokugcina, igumbi lokulala kufanele libe umoya, futhi ulale endaweni ekhululekile.
Ukuzivocavoca kwe-yoga ngaphambi kokulala - uSirshasana
Qala ngokuphumula okulula ehlane lakho. Hlanganisa kahle futhi uphume, ucabange ukuthi umoya awuveli emakhaleni, kodwa ezivela ezithombeni ezahlukene - izimpande, izinzwane, njll.
Empeleni uSirshasana uyinhloko ekhanda. Hlala ekhanda ulwe nodonga futhi ume isikhathi eside ngangokunokwenzeka. Okufanelekile, lesi sikhathi kufanele siswe kusukela kumasekhondi angu-30 kuya kumaminithi amathathu.
Ukuphumula i-yoga ngaphambi kokulala: Bhujangasana
Qala futhi ngokuphumula okwesikhashana, bese uya ku "cobra pose". Ukuze wenze lokhu, qamba amanga esiswini sakho, uphumule izintende zakho phansi futhi uhlanganise izingxube zakho ndawonye ngemuva kwakho. Isikhumba kufanele sihambe kahle phansi, bese ubumnene uphakamise ikhanda bese usigxilisa ngangokunokwenzeka. Cabanga ukuthi uhudula izinyane lakho ku-coccyx, gcina i-pos for 1-2 imizuzu. Bese, donsela intamo phambili. Uma ufuna ukulala masinyane, ukunyakaza kokugcina kufanele kuphuthelwe, futhi nje phumula.
Yoga ngesikhathi sokulala: Viparitakarani mudra
Thatha ukujwayela okujwayelekile okuvela "ebusweni" kusukela ebuntwaneni: ulale ngasemuva, ugobise imilenze yakho phansi, uphumule izandla zakho ezansi, futhi ubeke phansi, ugcine imilenze yakho endaweni. Isikhumba akufanele siphumule esifubeni. Imaminithi amabili nje kule ndawo - futhi ulungiselele umzimba wakho ukuze ulale.
Okungcono, ukuguqulwa kokuzivocavoca okunye kuya kwesinye kufanele kube njengobushelelezi nokuzolile ngangokunokwenzeka. Ngokushesha lapho uqala ukuthola okuthile okuqhubekayo kusuka kulezi zivivinyo ezintathu, ngokushesha uzothola ukuthi ubuthongo obujulile nobumnyama bulala kanjani.