Nakuba i-yoga ihlale inephutha njengengokomzimba ngokuphelele, ukuphefumula, ukuzindla, ukucula, i-mantra, nokuzilolonga okuyizimpawu zayo kunemiphumela efinyelela kude kunomzimba. Zingase zisize ukuthuthukisa ukusebenza kobuchopho, zithuthukise ukuma nokulinganisela, zinciphise ukucindezeleka nokukhathazeka, zikhuthaze ukuguquguquka, zithuthukise izinga lokuphila, zithuthukise ukulala, futhi ziqinise imisipha.
I-Yoga isuselwa egameni lesiSanskrit elithi 'Yuji,' ingqikithi yalo ewukuxhumanisa umzimba nengqondo. Kanjalo, kuhlanganisa umzimba nengqondo, okuholela ezinzuzweni eziningi zezempilo. Kuyavunywa, izifundo ze-yoga zilinganiselwe, kodwa izinzuzo eziningi zezempilo zisaxhunyaniswa nalezi zivivinyo. Ngaphandle kwalokho, odokotela abaningi be-yoga bayavuma ukuthi ukwenza i-yoga kuyindlela ephumelelayo yokuthuthukisa inhlalakahle yakho. Izinzuzo ze-yoga zifinyelela kude futhi zifaka phakathi impilo ethuthukisiwe yenhliziyo nemithambo yegazi, ukusebenza kobuchopho okuthuthukisiwe, izinga lokulala elithuthukisiwe, ukucindezeleka okuncishisiwe nokukhathazeka, umbono oqondile wempilo, ukunciphisa ukuvuvukala, nokuqina kwemisipha. Bheka lesi sihloko ukuze wazi ngazo zonke izinzuzo zezempilo ezihambisana nokuzivocavoca kwe-yoga.
i. Ithuthukisa ukuguquguquka
Iningi labasebenzi be-yoga liyavuma ukuthi izivivinyo ze-yoga zisiza umuntu ukuthi abe nezimo eziguquguqukayo. Eqinisweni, uma bekhuluma ngendlela i-yoga ezuzisa ngayo ohlelweni, bakhuluma ngokuguquguquka phezulu kulolu hlu. Ngenhlanhla, isici sokuvumelana nezimo nge-yoga siyiqiniso, ikakhulukazi ngenxa yokuzivocavoca umzimba okuningi umuntu akwenzayo.
ii. Kuyasiza ukunciphisa ukukhathazeka
Nakuba kungokwemvelo ukukhathazeka futhi kusisiza ukuba siziqaphele, ukukhathazeka ngokweqile kuyingozi. Eqinisweni, kunomugqa omncane nje phakathi kokucindezeleka nokukhathazeka, lapho ukukhathazeka kakhulu ngokushesha kuphenduke ukucindezeleka. Ngokujabulisayo, ukuzivocavoca kwe-yoga kungakusiza unciphise ukukhathazeka. Ukuzivocavoca kwe-yoga kuhlanganisa ukuphefumula, ukuzindla, nezenzo zokuzidela, konke okuba usizo lapho ubhekene nezinselele zempilo yangempela. Ngokuzijwayeza amakhono atholwe ngamakilasi e-yoga, umuntu uyakwazi ukubuyisana nokudumazeka nezimo ezingase zikhulise ukukhathazeka, zimsize alawule ukukhathazeka kangcono.
iii. Kungasiza ukunciphisa ukuvuvukala
Ukuvuvukala kuyimpendulo yokuzivikela komzimba esiza umzimba ukuba uphendule kubahlaseli abahlukene, kuhlanganise nezifo. Ngakho-ke, akufanele kube yingozi emzimbeni. Nokho, lapho ukuvuvukala kuzenzakalela futhi kungaguquki, kuba yingozi emangqamuzaneni futhi kuhlotshaniswa nezifo eziningi ezingamahlalakhona, okuhlanganisa nesifo senhliziyo, umdlavuza, isifo sikashukela sohlobo 2 nokukhuluphala. Ucwaningo luye lwabonisa ukuthi ukuzibandakanya ekuzilolongeni kwengqondo nangokomzimba kwe-yoga kwandisa inani lezimpawu zokuvuvukala, ngokunokwenzeka kunciphisa ingozi yokuvuvukala nezifo ezivuthayo.
iv. Ikhuthaza impilo yengqondo
Ukuzindla kungenye yezindlela zokuthuthukisa impilo yakho yengqondo njengoba kusiza umuntu ukuthi azi ngendawo emzungezile futhi aqeqeshe ingqondo ukuba isabele kangcono kuzo. Ukuphefumula kwe-Yogic nokuzindla kuhamba indlela ende yokuthuthukisa isimo sakho sengqondo futhi ubone izinselele zempilo kangcono. Ngalesi sizathu, abacwaningi manje batusa i-yoga njengenye indlela yokwelapha yalabo abane-Major Depressive Disorder (MDD).
v. Kwenza ngcono ukulala
Ungase ufune ukubhalisela amakilasi e-yoga ukuze uthuthukise ukulala kwakho. Ikhwalithi yokulala inqunywa ukuthi ulala isikhathi esingakanani nokuthi ulala isikhathi esingakanani. Izimo zamanje zisongela izinga lokulala, ikakhulukazi manje njengoba abantu abaningi becindezeleke kakhulu kunangaphambili. I-Yoga inezindlela eziningi zokuthuthukisa ubuthongo bomuntu, okuhlanganisa nokuzivocavoca umzimba okushiya imisipha ikhululeke kakhudlwana. Ngaphandle kwalokho, i-yoga ithuthukisa impilo yakho yengqondo futhi ikusiza ukuthi ulawule ingcindezi kangcono, ithuthukise izinga lakho lokulala.
vi. Kungasiza ukuthuthukisa izinga lempilo (QOL)
I-QOL ithintwa izinto eziningi, okuhlanganisa indlela oyibona ngayo impilo, indlela odala ngayo, okukukhathazayo, ukunethezeka kwezinto ezibonakalayo, impilo yakho, nobudlelwano. Ucwaningo lukhombisa ukuthi i-yoga ingasiza abantu ukuthi yiziphi izimo ezingapheli kanye nobuhlungu obuthuthukisa i-QOL yabo. Njengoba umuntu ehlanganyela emakilasini e-yogic, ufunda ukujwayela ukuphila nokwamukela izinto njengoba ziza, okuwusizo lapho uphila nesifo esingamahlalakhona. Ngaphezu kwalokho, abantu abanjalo baye baqinisekisa ukuthi bebelokhu bezizwa bengcono ngemva kokuya emakilasini e-yoga.
vii. Ikhuthaza ukulinganisela
Kwangathi abasebenzi be-yoga bangavuma ukuthi isimo sabo nokulinganisela kube ngcono kakhulu ngemva kokuqala i-yoga, nangazo zonke izizathu. Isibonelo, ukuma ngomlenze owodwa futhi ukujwayela kukusiza ukuba uthole ibhalansi, kunciphisa amathuba akho okuwa. Ngaphezu kwalokho, i-yoga inezinye izivivinyo eziningi ngaphandle kokulinganisa umlenze okukhuthaza ukulinganisela.
viii. Kungase kusize ukuqinisa ukungatheleleki
Ukuzivikela komzimba kuwuhlelo lokuzivikela lomzimba, futhi noma yini oluthintayo luthinta inhlalakahle yakho iyonke. Ukudla ukudla okusekelwe ezitshalweni njengezithelo, okusanhlamvu, nemifino kunikeza umzimba ama-antioxidants anamandla akhuthaza ukuzivikela komzimba, kodwa akugcini lapho. Ucwaningo selukhombisile ukuthi i-yoga nayo idlala indima ekukhuliseni amasosha omzimba, ikakhulukazi ukuzindla ngokuzivocavoca kwayo. Isibonelo, ukuzindla kusiza ukunciphisa ingcindezi, nokho amazinga aphezulu okucindezeleka axhunyaniswa nokukhiqizwa okwandisiwe kwama-radicals mahhala kanye nomonakalo we-oxidative oshiya amasosha omzimba entengantenga.
ix. Izuzisa inhliziyo
Izinzuzo zezempilo ze-yoga zidlulela ekusebenzeni okuthuthukisiwe kwenhliziyo kanye nempilo enhle yenhliziyo nemithambo yegazi. I-American Heart Association yaphawula ukuthi ukuphefumula kwe-yogic, okubizwa nangokuthi i-prayana, kuzuzisa inhliziyo ngomunye wemibiko yako. Kunjalo njengoba ukushintsha ijubane lakho lokuphefumula kuxhumene nokwenyuka kokuqina nempilo yemithambo, kanye nokuncipha kwezingozi zokushaywa unhlangothi.
x. Kuhle empilweni yamathambo
Ukuzivocavoca okubandakanya amathambo ngaphandle kokuwafinyeza noma ukuwelula ngokungadingekile kuphumelela kakhulu ekugcineni impilo yamathambo. Lezo yizivivinyo ze-yogic, kuhlanganise namapulangwe ahlanganisa iziqu, imilenze nezinqulu ngaphandle kokuzelula noma ukuzimpintsha. Ngakho-ke, i-yoga iba enye yezindlela ezinhle kakhulu zokujabulela ukuzilolonga ngenkathi ugcina impilo yakho.
xi. Ithuthukisa ukuzethemba
I-Yoga ilungele intsha kanye nentsha enezinkinga zokuzethemba. Njengoba umuntu ehlanganyela ekuculeni, ekuzindleni nasekuhlanganyeleni ezenzweni zokuzidela, ubahlomela kangcono ukubhekana nezinselele njengoba zifika ngaphandle kokulimaza imizwa yakhe. Ngaphandle kwalokho, ukuzindla kusiza umuntu ukuba azihlole ukuze aziqonde kangcono yena kanye nokulinganiselwa kwakhe namandla, okuthuthukisa ukuzazi. Ngakho, isithombe sakhe nokuzihlonipha kuyathuthuka.
xii. Isiza abantu ukuphatha kangcono ukutubeka
Ukushiswa kuvamile, ikakhulukazi ngalesi sikhathi lapho ubhubhane lwe-Covid-19 sesenze izinto zaba nzima. Ngokujabulisayo, ucwaningo lubonisa ukuthi i-yoga ingakusiza ukuthi uphathe lezi zimo eziphakeme kanye. Njengoba uzindla futhi ulalela umzimba wakho, uqonda kangcono uhlelo lwakho lwangaphakathi, olubizwa nangokuthi ukuqonda okungaphakathi. Lokhu kukusiza ukuthi wazi uma umzimba ukukhomba ukuthi unokutubeka okuzayo, ongasabela kukho ngokushesha.
Isiphetho
I-Yoga iwukuzivocavoca okuhle ngaso sonke isikhathi. Kusiza ukuba umzimba wakho uzuze mayelana nokuma nokulinganisela okuthuthukisiwe, kanye nempilo yamathambo ethuthukisiwe. Kodwa-ke, ukuxhuma ingqondo nomzimba wakho ngamakilasi e-yoga kunemiphumela eminingi efinyelela kude, ehlanganisa ikhwalithi yokulala ethuthukisiwe, ikhwalithi yempilo, kanye nekhono lokulawula ingcindezi nokukhathazeka. Ngaphandle kwalokho, iqinisa amasosha akho omzimba, inciphisa ingozi yokuvuvukala, ikhuphule ukuzethemba, futhi ithuthukise ukusebenza kwenhliziyo nemithambo yegazi.
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