Ngaba ubude ufuna ukungafani ubomi bakho kwaye uqhubeke noqeqesho? Ngoko kutheni ungazami i-bikram yoga. Apha unemisebenzi engamashumi amabini anesithandathu okulandelelana kunye nezinye iindlela zokuphefumula eziza kunceda ukuqinisa imisipha yakho. Emva kweklasi, uya kuziva uvuyayo kwaye uphilile. Olu lathiso lwe-yoga lunamathuba amaninzi. Ngamhla namhlanje sithetha nje ngabo. Ngoko kutheni ufanele usebenzise i-bikram yoga?
Ingaba le ndlela ifanelekileyo kwabasetyhini abakhulelweyo?
Kubalulekile ukuba uqaphele ukuba akusiwo onke amabhinqa afanelekileyo kule nkqubo. Ukuba unengxaki ngentliziyo kunye noxinzelelo lwegazi, ngoko kufuneka usebenzise iindlela ezahlukeneyo. Ukuzivocavoca kunokubangela ukuba utyhefu kunye nokulahlekelwa kwengqondo.
Ekuqaleni kokukhulelwa, nanjalo, ungathathi nolu hlobo lwe-yoga. Isebenza ngokukodwa kubantu abangazange benze oko ngaphambili. Emva kwakho konke, umzimba wakho awungakulungeleli amanqaku afanelekileyo kwaye oku kunokuchaphazela kakubi ukuphuhliswa kweziqhamo. Ukuba ukukhulelwa kuyinto eqhelekileyo, i-bikram iya kunceda ukukhulula intlungu kwaye uqinise imisipha yakho, ngakumbi imisipha yomxube we-hip.
Imigaqo eyisiseko ye-bikram yoga
I-yoga yeBikram ibizwa ngokuba "yoga yishisa". Sekude kube yinto ethandwa kakhulu eMelika. Isikhokelo sidibanisa i-sauna kunye ne yoga. Umveleli wezobugcisa yayiyiqhawe likazwelonke lemidlalo eNdiya, iBikram Chowdhary.
Xa kwenzeka ingozi kunye nomdlali kwaye akazange akwazi ukuhamba ngokuqhelekileyo, waqala ukuphuhlisa isicwangciso esitsha sokuzilolonga. Le nsizwa ibeke umgomo - ukubuyisela kwizinto ezisiseko ze-yoga. Wakhula ngokuzimela ngokusetyenzwa kweendlela zokulwela ukubuyisela amandla akhe.
I-yoga yeBikram isekelwe emoyeni ofudumayo wegumbi okanye isitya, esitshisa imisipha yomzimba kakuhle. Oku kunciphisa amathuba okulimala ngexesha lokusetyenziswa. Nabani na ongasebenzisa le ndlela ngaphandle kokuba nezakhono zemidlalo ezizodwa. Ngamanye amabhayisikili sebenzisa i-bikram ekulungiselela imisipha yomsebenzi olandelayo. Ngako oko kubaluleke kakhulu ukufezekisa lonke ixesha kunye ngokuqhubekayo.
Emva komsebenzi ngamnye ukululaza nokufudumala umzimba, ubuchopho bomntu bufumana i-oksijeni engaphezulu, oku kwandisa ukwanda kwamathambo emzimbeni kunye nesithukuthezi. Iiseshoni rhoqo ziqinisa inkqubo ye-cardiovascular system kwaye iphucule umsebenzi wokuphefumla kunye ne-musculoskeletal system. I-Aptootdelenie ikhokelela ekulahlekeni kwesisindo.
I-yoga ye-Bikram ibuyiselwa kwaye ivuselele umzimba. Unceda ukuphulukisa intlungu kunye nezinye izifo ezingapheliyo. Unokwenza uguquke ngakumbi kwaye unike amandla kumzimba. Ubunzima bokuzivocavoca luveza ukuzithemba, ukuzithiba nokugxininisa. Uya kuba neenjongo kunokuba ngaphambili. Inkqubo ye yoga iyakunceda ukujamelana noxinzelelo. Yenzelwe abo bakulungele ukuthukuma impilo yabo kwaye ngokukhawuleza banciphise umzimba.
I-Bikram Yoga Technique
Zonke iiklasi ze-bikram kufuneka zenzeke kwigumbi elifudumeleyo kwi-37-40 degrees. Uqeqesho luqukethe ama-asanas angama-26. Yenza imizimba ngendlela ephakamileyo. Ngaphambi kokuqeqesha, sincoma ukuba usisele ubuncinane i-1 yokuloba. Emva kokuthatha enye ilitha yamanzi. Kuba ngemizuzu eyi-10-15 emva kweseshoni, iimpahla zakho ziya kuba zimanzi. Uqeqesho luhlala iminyaka engama-90. Ulandelelwano luhlala lufana njalo, ngoko kungekudala uza kufunda konke ngentliziyo. Ukuzicoca ngokucokisekileyo ukuhlakulela zonke iindawo zomzimba wakho.
Ucwaningo luye lwabonisa ukuba umntu usebenzisa 50% kuphela umthamo wemiphunga yakhe. Kwaye ndibulela kwi-bikram yoga, wolulela imiphunga yakho kwaye wandise amandla abo, oku kuya kukunika amathuba amaninzi. Uya kuphucula umjikelezo wegazi kunye nokuphefumula kwe-oksijini kwingqondo. Ndiyabulela kule nkqubo, umntu unokuphelisa intlungu engapheliyo kumalungu kunye nasemva.
Inkqubo yokwenza
Kufanelekile ukuqwalasela zonke iindlela zokulinganisa ukuba zilungele oko sikulindele kwiklasi. Asiyi kuchaza ngokucacileyo ukuqeqeshwa, njengoko umqeqeshi wakho uya kwenza, siza kukuxelela nje ukuba yiyiphi into eyenziwa ngumzimba wakho.
Unokuqala ukukhaba i-yoga nanini na. Xa uzama ngakumbi ukwenza umsebenzi, iziphumo zakho ziya kuba ngcono. Kodwa musa ukukhawuleza. Yonke into yenziwa ngokuthe ngcembe. Unokukwazi ukuqonda ngisho nezikhundla ezinzima kakhulu.
- Pranayama. Umsebenzi wokuqala uhlose ukuphefumla. Unceda umzimba wakho uphumule uze uhlaziye iimbilini zeentlanzi. Ukuzivocavoca kugcina uxinzelelo lwegazi.
- Ardha Chandrasana. Ngethuba lokusetyenziswa, izihlunu zesisu zisomelezwa, kunceda unyango lomkhuhlane othunjiweyo.
- Utkatasana. Ndiyabulela kulo msebenzi, iisiphako zemilenze, isisu kunye neentloko zithathwa ngumfazi. Ubuhlungu kumqolo buya.
- Garurasana. Iphucula ukuguquguquka komzimba wakho, igxininisa iingalo zezandla, isisu kunye neentsimbi kunye nokuphucula ukujikeleza kwegazi.
- Dandayamana-Yanushirasana. Lo mzimba unceda i-diabetes mellitus kwaye iyomeleza iithononi kunye nemigodi.
- Dandayaman-Dhanurasan. Ndiyabulela kule nyiko, ukunyanzeliswa komgogodla kunyuke kwaye ukunikezelwa kwegazi kwimiphunga kunye nentliziyo yomntu kuyakhuthazwa.
- Tuladandasana. Uphucula ukujikeleza kwegazi lomzimba wonke, ukukhusela iingxaki ngesimo senhliziyo kunye nokuqinisa imisipha yezilwanyana.
- Dandayamana-Bibhaktapada-Paschimottanasana. Ingxaki inceda ukujamelana nokudakumba nokuphucula imemori yakho.
- Trikanasana. Uya kunceda ngeentlungu kunye neengxaki ngexesha lokuya esikhathini. Uncedisa intlungu kwi-pelvis.
- Dandayamana-Bibhaktapada-Yanushirasana. Unceda ukugcina i-normalcy, iyakhathaza ibanda kwaye inciphisa intlungu nge-migraines. Ngokubanzi, uphilisa inkqubo kumzimba.
- Tadasana. Ukugqithisa kuphucula ukulula, ukulinganisela kunye nokunyaniseka kwakho. Ukhulula ukuphazamiseka esiswini.
- Padangustasana. Unceda ukufumana ukulinganisela ngokomoya, uzive uxhamlo phakathi komzimba kunye nengqondo. Ukomeleza amalunga abuthathaka, kuphucula ukuxilwa kwakho.
- Shavasana. Ulungelelanisa ukuqhuba umzimba phantsi.
- Pavanmuktasana. Uphucula umsebenzi wegciwane lokutya, ukhusela intlungu ye-anorexia kunye nokuqhaqha.
- Ukuyeka ukuhlala. Inceda ukucoca umzimba weexin.
- Bhuangasana. Uphucula umsebenzi wezitho ezithile emzimbeni, uqinisa umgudu.
- Salabhasana. Ndiyabulela kulo msebenzi, izikhwelo kunye namathanga akho aphezulu.
- IPurna-Salabhasana. Ukuzivocavoca kuphucula ukujikeleza kwegazi.
- Dhanurasan. Uncedisa intlungu emva kwaye iqinisa imisipha yomgudu.
- Supta Vayrasan. Ivelisa imisipha yomqolo ongaphantsi, iqinisa imisipha yesisu kunye namathanga, kwaye ikhusela i-hernia.
- Ardha-Kurmassan. Ukubuyisela umzimba, kuphucula imemori kwaye kukuthintela i-asthma.
- Wuncipha. Unceda ngokupheleleyo ukuvula isifuba kwaye kunceda ekunciphiseni uxinzelelo.
- Sanangasana. Iphucula ukuhamba kwegazi kwingqondo, iqinisa imisipha yomva.
- Yanushirasana-Pashimottanasana. Ukuphucula ukuguquguquka komgudu, ukwandisa ukujikeleza kwegazi.
- Ardha-Matsuendrasana. Ukuphikelela ngokupheleleyo umgudu kunye nokuphucula ukujikelezwa kwegazi emzimbeni, kususa ukuphazamiseka.
- Kapalbhati eVairazan. Inqaku lokugcina elinika ukucaca kwengqondo kwaye lisuse iibisi ezivela emzimbeni.
I-yoga ye-Bikram yinkqubo enzima, kodwa uya kuhlangabezana nayo. Ingakunceda ufumane amatsha amathuba omzimba wakho.