Isigaba se-yoga ejwayelekile sisusa izifo ezahlukahlukene, kufaka phakathi ukukhuluphala, umfutho wegazi ophakeme, izinkinga zohlelo lwezinhliziyo nomgogodla. Kufaka nokuzivocavoca okunjengokuphefumula kanye ne-asanas kusiza ukwehlisa amazinga eglucose egazini, kwehlise i-cholesterol kubantu abanesifo sikashukela sohlobo 2, isifo sohlobo 1 siyalungiswa.
Njengoba wazi, abanesifo sikashukela impilo yabo yonke balandela indlela ethile yokuphila, kufaka phakathi ukubandakanya nokuzivocavoca umzimba njalo. Ngokusho kodokotela, noma yikuphi ukunyakaza okusebenzayo kusebenze umsebenzi wezicubu, yingakho ushukela udonswa egazini. Lokhu kuvusa ukwehla koshukela futhi kuthuthukise isimo sesiguli.
I-Yoga yesifo sikashukela iyasiza kakhulu. Ukuzivocavoca okunjalo kuholela ekukhiqizeni kwenani elifanelekile le-insulin, ekuvumela ukuthi ulawule izinga le-glucose egazini, yenza ukusebenza okujwayelekile kohlelo lwe-endocrine kusebenze. Into esemqoka ukukhetha inkimbinkimbi efanelekile nokuzivocavoca yokuphefumula.
I-yoga ilungele ini sikashukela
I-Yoga yabanesifo sikashukela ibhekwa njengendlela ewusizo kakhulu yokuthuthukisa impilo. E-yoga, kufanele uhambisane nokudla okufanele futhi uhlanganyele njalo emisebenzini ebekiwe.
Iqoqo lokuzivocavoca kukhethwa ngemuva kokubonisana nodokotela oholayo, lokhu kuzokuvumela ukuthi uthole imbangela ngqo yokungasebenzi kahle kwezitho zangaphakathi bese uqamba kahle isethi yokuzivocavoca.
Ngokuzivocavoca njalo kwe-yoga nesifo sikashukela kuholela emiphumeleni elandelayo elandelayo:
- Ukhipha ukucindezela emzimbeni wonke;
- Kuthuthukisa ukuhamba kwegazi;
- Ijwayelekile ithoni yezitho zesisu, ithuthukisa ukugaya;
- Isebenza ama-pancreas;
- Kushukumisa iziphetho zezinzwa ezinso nasezinyeni;
- Yehlisa ukufakwa kwamafutha esiswini, isuse i-cholesterol;
- Kwandisa ubungqabavu bomzimba jikelele;
- Kuthuthukisa isimo somuntu ngokomqondo.
Ekuqaleni, isiguli, uma sinesifo sikashukela sohlobo 2, singakwazi ukwenza i-yoga kuhambisane nokuphuza umuthi, kepha ngemuva kwezinyanga ezintathu umthamo wezidakamizwa uncishiswa kancane kancane futhi uncishiswe. Ngokulandela yonke imithetho, umuntu onesifo sikashukela uzokwazi ukuyeka ngokuphelele ukwelashwa ngezidakamizwa.
Ngokwengqondo, ungalulama kusuka ku-Type 1 futhi uthayiphe ushukela ongu-2 futhi uthuthukise isimo sakho ngesifo sikashukela sohlobo 2 ngemuva kwezinyanga ezimbili kuya kwezintathu zomsebenzi onamandla. Lokhu kubuyisela ama-pancreas, i-normalization metabolism, kunciphisa ushukela wegazi kanye ne-cholesterol. Ngenxa yalokhu, izimpawu zomuntu ziyanyamalala futhi onesifo sikashukela azizwe ephilile.
Lapho wenza izivivinyo, kubalulekile ukulawula izinga le-glucose egazini. Uma okungenani icala elilodwa lokukhuphuka okubukhali ushukela libonakala, kuyadingeka ukubonana nodokotela bese ulungisa ubunzima bezinkinga. Kwenziwe uhlelo olukhethekile lwabashukela, olubizwa ngeKalmyk yoga. Kodwa-ke, udinga ukwazi ukuthi ngisho nokuzivocavoca okunjalo komzimba kuthinta kanjani ushukela wegazi.
Ungafunda kabanzi ngale nqubo kuvidiyo.
I-Yoga eyisisekelo ibeka isifo sikashukela
Okulandelayo iqoqo le-asanas nokuzivocavoca okuphefumula okulinganisa amazinga eglucose kanye ne-cholesterol ephansi yegazi.
Ucwaningo lwenqubo ye-nauli kufanele lwenzeke ngezindlela eziningana, kancane kancane inani lenyuka liye kwesidingo. Ukuzivocavoca kwenziwa esiswini esingenalutho. Ngaso leso sikhathi, isikhathi esikhulu samahora ambalwa kufanele sidlule kusukela esikhathini sokudla.
Kubalulekile ukwenza i-asanas ethinta ngamandla isisu sesisu. Lokhu kufaka phakathi imikhuba ye-padma mayurasana, mayurasana. Ukuze uthole ukudonsa okukhulu kwengaphambili lomzimba, ukuguqulwa okujulile kwe-urdhva dhanurasana, kusetshenziswa utrasana. Ukuthambekela okuningana okujulile kunconywa ngesimo sokuguqulwa kwe-agni stambhasana, i-yoga mudra.
- Umhlane uqondile futhi inhloko yekhanda idonswa phezulu, umoya ungaphezi futhi ungaphefumuli kahle, ukhipha umoya ngosizo lwesisu. Kubalulekile ukubheka ukuthi i-inhalation yinde kune-exhale. Ukuzivocavoca umzimba kwenziwa ngaphakathi kwemizuzu engu-5-20. Ukunyakaza okunjalo kunomthelela ekuhlanzweni komgogodla wamakhala, kuthambisa umzimba ophezulu.
- Inhale ngokujulile futhi ukhiphe ngokujulile. Ikhanda liyagoba, isilevu sicindezelwa esifubeni. Umuntu ubamba ukuphefumula kwakhe, adonsele izicubu zesisu, anyakaze izicubu zomphimbo. Lapho kunesifiso sokuphefumula, ikhanda liyakhuphuka bese umuntu ephefumula umoya. Ukuzivocavoca umzimba kwenziwa izikhathi eziyisithupha kuya kweziyisishiyagalombili. Lokhu kuhlanza umzimba wokuxinana futhi kuthuthukise ukusebenza kwesisu, kepha ukuzivocavoca kuthintelwe umfutho wegazi ophakeme nesifo senhliziyo.
- Ukwenza ukusonta okulula esimeni sokuhlala, ingemuva liqonde. Umuntu uhoxa futhi afinyelele phezulu kwekhanda lakhe. Ngesikhathi sokuphefumula, umzimba uyaphenduka. Ngokuphefumula ngakunye, umzimba welula phezulu, ngokuphefumula ngakunye kuphuma ngamandla. Ukuzivocavoca kwenziwa emikhakheni ehlukene ngesikhathi semijikelezo yokuphefumula engu-5-7.
- Ukuzivocavoca kwembula isifunda se-thoracic. Izandla ziyajikela ngemuva, isifuba siyelula futhi kancane emuva. Ngesikhathi esifanayo, ikhanda liphonswa kancane emuva, izicubu zentamo zeluliwe. Kwenziwa ngaphakathi kwemijikelezo yokuphefumula engama-3-5.
- I-Deflection inxephezelwa ngokuncika phambili, emuva kuqondile. Ikhanda selulelwe phambili. Okulandelayo iya kubha ngokugcizelelwa okuphezulu. Isisu siqinisiwe, imilenze isishubile. Isikhundla senzelwe imijikelezo yokuphefumula engu-4-5. Ngemuva kokuba izingalo ezisezinqeni zigobekile ngejubane elincane, kulesi sikhundla umuntu uyimijikelezo engu-4-5. Ngemuva kwesikhathi, udinga ukusula, welula izicubu zomgogodla.
- Bathatha indawo yezinja, imilenze nezingalo ziqonde, ubuso buye buye esifubeni. Ithambo lomsila welula emuva naphezulu, izicubu ezingemuva zemilenze zeluliwe, izithende kufanele zithambekele phansi. Isidingo sokulandela. Ukuze umhlane ungaguqi, umugqa oqondile kufanele udlule kuwo wonke umzimba. Ikhanda nentamo zidinga ukuvuselelwa. Ukuzivocavoca kwenziwa ngemijikelezo yokuphefumula engu-4-5.
- Umuntu umi emaphethelweni mat, aguqe ngamadolo nasezinkalweni, ehlise i-pelvis aze afike ezingeni lamadolo. Isisu kufanele sibekwe okhalweni, izingalo zelulwe ngaphambili nangaphezulu, ngokufana naphansi. Ithambo lomsila kufanele lihle phansi, ngaphansi kwalo uqobo. Uma kwenziwa uhlobo oluyinkimbinkimbi ngokwengeziwe, izandla ziyaholwa, umzimba uphakama, amabala aphansi. Ngakho-ke, izingalo kufanele ziqhubeke nomzimba. Ukuzivocavoca kwenziwa ngemijikelezo yokuphefumula engu-5-8.
- Qhubeka nokukhipha. Isidumbu sidluliselwe ngakwesokunene, isibhaxa sangakwesobunxele siqala ngemuva kwedolo lokunene. Yenza i-1-3 inhalation kanye ne-exhalation, bese uqonde bese ubuyela esimweni esichazwe ngaphambilini. Okwesibili lapho umsebenzi wenziwa kolunye uhlangothi, izinhlangothi ziguqula amahlandla amabili kuya kwamathathu.
- Ukwethula umphambili womzimba, okhalweni kudlulelwa phambili. Izinyawo kumele ziqine ukuze isifuba nesisu zikhuphuke ziye phambili nangaphezulu. Intamo nekhanda kufanele kudonswe emuva kancane kancane. Ukuze unxephezele ukungahambi kahle, banyathela phambili, kanti iminwe ikhiyiwe esikweni.
- Indoda ihlala kumbhoxo, iqonde emuva, imilenze iqonde ibekwe phambi kwakhe. Umlenze wesokunene ugoba edolweni nasezinhlangeni, inyawo lilandela idolo lakwesokunxele. Umlenze wesobunxele nawo uyagoba, unyawo lwawo kufanele lube seceleni kwesinqe. Kuthathwa umoya, umqhele ufinyelela phezulu, ngenkathi uphefumula, umzimba uvela. I-Inhale ne-exhale kuyaphindwa izikhathi ezingama-4-5, ngemuva kwalokho ukuzivocavoca komzimba kwenziwa kolunye uhlangothi.
- Isiguli siphumule ezinqeni, sinikeze ikhanda emuva futhi sithinte umqhele wesisekelo saphansi. Isifuba kufanele sivule ngangokunokwenzeka. Imilenze kufanele ibe namandla, imilenze yelula, izithende umuntu azelulele phambili. Lokhu kuqinisa izicubu zesisu, kuthuthukisa umbono, kusize isikhumba bushelelezi, kwenziwe kube njalo ngomjikelezo wokuya esikhathini.
Ukusonteka lapho elele, idolo langakwesokudla kufanele lidonswe endaweni yesifuba bese liguqukela kancane ngakwesobunxele.
Isandla sokudla sifinyelela ohlangothini, amehlo abukeka esifundeni sesandla sokudla. Ukuzivocavoca komzimba kwenziwa ngakolunye uhlangothi, ngemuva kwalokho umzimba wonke uphumule.
Le isethi eyinhloko yokuzivocavoca engenziwa kalula ngaphandle kokuqeqeshwa ngokomzimba kwangaphambilini. Kodwa-ke, kunezindlela eziyinkimbinkimbi ezisiza ukuqeda isifo sikashukela.
Ukusonteka kuyasiza ngomthelela omkhulu ezithweni zangaphakathi, lapho benza khona i-vatayanasana, i-yoga dandasana, ne-ashtavakrasana.
Ukwenza ngcono ukuphuma nokuphuma kwegazi, sebenzisa isikhundla somzimba, ngenkathi kufiseleka ukwenza i-padmasana.
Ukuncoma Ukuzivocavoca
I-Ayurveda, isifo esifana nesifo sikashukela, ithathwa njengokuphula umthetho we-metabolism wamanzi. Kulokhu, kuyadingeka ukubuyekeza kabusha lokho kudla, ngaphandle kwezitsha zonke ezinama-cholesterol, amafutha wezilwane. Kufaka nesidingo sokukhumbula inkomba ye-glycemic ukuze ulawule ushukela wegazi.
Kunconywa ukwambula umzimba njalo ezinsukwini eziyisikhombisa, ngalesi sikhathi, usigcwalise ngemifino nezithelo ngosizo lwamasaladi. Kubalulekile ukuthi ungadli ukudla ngemuva kwamahora ayi-19 ukuze ushintshe kancane kancane ekudleni okufanele. Ungadla imifino noma izithelo ezinciphisa ushukela kuphela. Namuhla, kunezitsha ezahlukahlukene eziseceleni zabanesifo sikashukela nezifundo zokuqala, ngakho-ke azikho izinkinga zokudla okunempilo.
Ngemikhiqizo enambitheka okumunyu, ungalawula inani le-glucose egazini. Enye yezindlela ezinhle zokwehlisa ushukela yi-turmeric. Kunconywa ukuyiphuza ngaphambi kokudla kathathu ngosuku ngama-gramu ayi-1-3. Lokhu kuzothuthukisa isimo sesifo sikashukela.
Kuyadingeka ukushiya ngokuphelele ukusetshenziswa kophuzo oludakayo, ikhofi nokubhema, lokhu kuzosheshisa inqubo yokupholisa futhi kwenziwe ukudla kokudla kuphumelele.
Njengoba abantu abanesifo sikashukela sohlobo loku-1 nohlobo 2 bengakwazi ukudla amaswidi ngamanani amakhulu, bavame ukuhlupheka ngenxa yokuntuleka kwalokho okubizwa ngama-hormone injabulo. Kunzima ikakhulukazi kubantu asebekhulile abaye baqoqana nemizwa engathandeki empilweni yabo yonke, ngakho-ke abakwazi ukuzizwa bejabule kanye nenjabulo. Ngakho-ke, i-yoga ihloselwe kakhulu ukutadisha umzimba wakho, ukufunda ngemizwa, ukuthola ukwaneliseka kusuka empilweni, injabulo nempilo.
Ividiyo ekulesi sihloko ikhombisa ukuzivivinya okuningana okungenziwa ngisho nabaqalayo.
