Ingabe uke wafuna ukuhlukanisa impilo yakho futhi uqhubeke nokuqeqesha? Ngakho kungani ungazami i-bikram yoga. Lapha unezivivinyo ezilandelanayo ezingamashumi amabili nesithupha nokuzivocavoca okunye okuzosiza ukuqinisa imisipha yakho. Ngemuva kwekilasi, uzozizwa ujabule futhi unempilo. Lesi siqondiso se-yoga sinamathuba amaningi. Ngakho-ke namhlanje sixoxa nje ngabo. Ngakho kungani kufanele usebenzise i-bikram yoga?
Ingabe le nqubo iyafaneleka kwabesifazane abakhulelwe?
Kufanele kuqaphele ukuthi akubona bonke abesifazane abafanelekele le nqubo. Uma unezinkinga ngenhliziyo nengcindezi yegazi, kufanelekile ukusebenzisa inqubo ehlukile. Ukuzivocavoca kungabangela isizungu nokulahlekelwa ukwazi.
Ekuqaleni kokukhulelwa, futhi, ungasuswa nalolu hlobo lwe-yoga. Isebenza ngokukhethekile kulabo abangazange benze lokhu ngaphambili. Phela, umzimba wakho awungakulungeli ukuphawula okunamandla okunjalo futhi lokhu kungathinta kakhulu ukuthuthukiswa kwezithelo. Uma ukukhulelwa kuvamile, khona-ke i-bikram izosiza ekunciphiseni ubuhlungu futhi uqinise imisipha yakho, ikakhulukazi imisipha yokuhlanganiswa kwe-hip.
Izimiso eziyisisekelo ze-bikram yoga
I-yoga ye-Bikram ibizwa ngokuthi "yoga eshisayo". Sekuyisikhathi eside sithandwa kakhulu eMelika. Isiqondiso sihlanganisa i-sauna ne-yoga. Umtholi wale mboni wayeyinhloko yezemidlalo eNdiya, iBirram Chowdhary.
Lapho kwenzeka ingozi nomdlali futhi engakwazi ukuhamba ngendlela evamile, waqala ukwakha umzimba omusha wokuzivocavoca. Le nsizwa yabeka umgomo - ukuze ilulame kusukela ezisekelo ze-yoga. Wathuthukisa ngokuzikhethela isethi yokuzivocavoca umzimba ukuze avuselele amandla akhe.
I-yoga ye-Bikram isekelwe emoyeni ofudumele wekamelo noma umusi, ophilisa imisipha yomzimba kahle. Lokhu kunciphisa amathuba okulimala ngesikhathi sokuzivocavoca. Noma ubani angasebenzisa le nqubo ngaphandle kokuba namakhono akhethekile ezemidlalo. Ngamunye umsebenzi we-bikram ulungisa imisipha yokuzivocavoca okulandelayo. Ngakho-ke kubaluleke kakhulu ukufeza sonke isikhathi futhi njalo.
Ngemuva kokuzivocavoca ngalunye ukwelula nokufudumala umzimba, ubuchopho bomuntu buthola oksijeni okwedlulele, lokhu kwandisa ukwanda kwezinto ezinobuthi emzimbeni kanye nokuthuthumela. Izikhathi ezivamile ziqinisa uhlelo lwezinhliziyo futhi zithuthukise umsebenzi wokuphefumula nesistimu ye-musculoskeletal. I-Aptootdelenie iholela ekulahlekeni kwesisindo.
I-Bikram yoga ivuselela futhi ivuselele umzimba. Usiza ukuphulukisa ukuhlukunyezwa nezinye izifo ezingelapheki. Ungenza ube nezimo eziguquguqukayo futhi unike amandla emzimbeni. Izakhiwo eziyinkimbinkimbi zenza ukuzethemba, ukuzithiba nokugxila. Uzoba nomnqopho owedlula ukwedlule. Inqubo ye-yoga isisiza ukubhekana nokucindezeleka. Yenzelwe labo abakulungele ukujula impilo yabo futhi basheshe balahlekelwe isisindo.
I-Bikram Yoga Technique
Zonke izigaba ze-bikram kufanele zenzeke ekamelweni elifudumele emazingeni angu-37-40. Ukuqeqeshwa kunama-asanas angu-26. Yenza umzimba ngendlela ephakeme kakhulu. Ngaphambi kokuqeqeshwa, sincoma ukuthi uphuze okungenani 1 isikebhe sokudoba. Futhi emva kokuthatha elinye ilitha lamanzi elilodwa. Ngoba emaminithini angu-10-15 ngemva kweseshini, izingubo zakho zizobe zimanzi. Ukuqeqeshwa kuthatha amaminithi angu-90. Ukulandelana njalo kuyafana, ngakho maduze uzofunda konke ngenhliziyo. Ukuhlola ngokucophelela ukuthuthukisa zonke izingxenye zomzimba wakho.
Ucwaningo lubonise ukuthi umuntu usebenzisa 50% kuphela wevolumu yamaphaphu akhe. Futhi ngenxa ye-bikram yoga, usula amaphaphu akho futhi ukwandise amandla, lokhu kuzokunika amathuba amaningi. Uyothuthukisa ukujikeleza kwegazi nokuphefumula kwe-oksijini ebuchosheni. Ngenxa yale nqubo, umuntu angaqeda ubuhlungu obungapheli emajoyini nasemuva.
I-Technique yokubulawa
Kuyafaneleka ukucubungula yonke imizamo elandelanayo ukuze silungele ukuthi yini esilindele ekilasini. Ngeke sichaze ngokugcwele izivivinyo, njengoba umqeqeshi wakho ezokwenza, sizokutshela lokho ngamunye wabo akwenzayo ngomzimba wakho.
Ungaqala ukukhahla i-yoga nganoma yisiphi isikhathi. Uma uzama ukwenza lo msebenzi, ngcono imiphumela yakho. Kodwa ungasheshi. Konke kwenziwa kancane kancane. Ungakwazi ukuqonda ngisho nezikhundla ezinzima kakhulu.
- Pranayama. Ukuzivocavoca kokuqala kuhloswe ukuphefumula. Kuyasiza umzimba wakho uphumule futhi ukhulule izinzwa ze-nervous. Ukuzivocavoca kugcina ukucindezelwa kwegazi.
- I-Ardha Chandrasana. Ngesikhathi sokuzivocavoca, imisipha yesisu iqiniswa, iyasiza ekwelapheni umgogodla wokuhlala.
- Utkatasana. Ngenxa yalokhu kuvivinya umzimba, imisipha yemilenze, iziqhwa kanye nesifuba sithathwa yilo wesifazane. Ubuhlungu ngemuva buya.
- Garurasana. Ithuthukisa ukuguquguquka komzimba wakho, iqinisa izingalo zezandla, isisu nesifuba futhi ithuthukise ukujikeleza kwegazi.
- Dandayamana-Yanushirasana. Lokhu kusebenza kusiza isifo sikashukela futhi siqinisa amathoni kanye nezintambo.
- Dandayaman-Dhanurasan. Ngenxa yalokhu kuthunyelwa, ukuguquguquka komgogodla kwanda futhi ukunikezwa kwegazi emaphashini nasenhliziyweni yomuntu kuvuselelwa. I-pose iyasiza ngokuya esikhathini.
- I-Tuladandasana. Uthuthukisa ukujikeleza kwegazi komzimba wonke, ukuvimbela izinkinga ngesimiso senhliziyo nokuqinisa imisipha yesilwane.
- I-Dandayamana-Bibhaktapada-Paschimottanasana. I-pose isisiza ukubhekana nokucindezeleka nokuthuthukisa imemori yakho.
- Trikanasana. Uzosiza ngezinhlungu nezinkinga ngesikhathi sokuya esikhathini. Usiza ngobuhlungu ekhanda.
- I-Dandayamana-Bibhaktapada-Yanushirasana. Usiza ukugcina u-normalcy, uthatha umkhuhlane futhi unciphisa ubuhlungu nge-migraines. Ngokuvamile, uphulukisa uhlelo emzimbeni.
- Tadasana. I-Pose yenza ngcono ukwelula, ukulinganisela nokuhlelwa kwakho. Kwenza i-pelvis iselula kakhulu. Ikhulula ukuhlukumeza esiswini.
- Padangustasana. Usiza ukuthola ukulinganisela ngokomoya, uzizwe ukuhlobana phakathi komzimba nengqondo. Kuqinisa amalunga obuthakathaka, kuthuthukise ukuhlushwa kwakho.
- Shavasana. Ilungiselela ukuqeqeshwa phansi.
- Pavanmuktasana. Kuthuthukisa umsebenzi wepheshana lokugaya, kuvimbela ubuhlungu be-anorexia nokuqothulwa.
- Pose Uhlala. Kuyasiza ukuhlanza umzimba wezinyosi.
- I-Bhuangasana. Ithuthukisa umsebenzi wezitho ezithile emzimbeni, iqinisa umgogodla.
- Salabhasana. Ngenxa yalokhu kuvivinya umzimba, amathanga akho namathanga akho akhudlwana.
- I-Purna-Salabhasana. Ukuzivocavoca kwenza ngcono ukujikeleza kwegazi.
- Dhanurasan. Usiza ngobuhlungu emuva bese uqinisa imisipha yomgogodla.
- Supta Vayrasan. Iqala imisipha ye-back back, iqinisa imisipha yesisu namathanga, iphinde ivimbele i-hernia.
- I-Ardha-Kurmassan. Uvuselela umzimba, uthuthukise inkumbulo futhi ukuvimbela i-asthma.
- Ihlulekile. Usiza ngokugcwele ukuvula isifuba futhi kusize ekunciphiseni ukucindezeleka.
- I-Sanangasana. Ithuthukisa ukugeleza kwegazi ebuchosheni, kuqinisa imisipha yangemuva.
- Yanushirasana-Pashimottanasana. Kuthuthukisa ukuguquguquka komgogodla, kwandisa ukujikeleza kwegazi.
- I-Ardha-Matsuendrasana. Uphikisa ngokuphelele umgogodla futhi uthuthukise ukusakazwa kwegazi emzimbeni, ususe ukuvinjelwa.
- Kapalbhati kuVairazan. Umbuzo wokugcina onikeza ukucaca kwengqondo nokususa ubuthi emzimbeni.
I-Bikram yoga iyinkambinkimbi enzima, kodwa uzobhekana nayo. Kungakusiza ukuthola amathuba amasha omzimba wakho.