I-Yoga sele iyaziwa ngokuba yi-antidote yoxinzelelo. I-Yoga idibanisa iindlela ezininzi ezidumileyo zokunciphisa uxinzelelo, kubandakanya ukuzivocavoca nokufunda ukulawula umoya, kucima ingqondo, kwaye ukhulule umzimba. Njengoko i-yoga iya kuba yinto ethandwayo, abantu abaninzi banokufumanisa iingenelo ezi zinto zenziwayo zakudala zenza ubomi babo bunzima. Ukuseka inkqubo ye yoga yindlela efanelekileyo yokufumana u-yoga owenzayo.
Ezi zintlanu-zibandakanya ukulawulwa koxinzelelo lwe-yoga rhoqo kulungiselelwe abaqalayo abacinga ukuba abanalo ixesha le-yoga.
Ukuzivocavoca
I-Hatha Yoga yindlela yokwenza umsebenzi we yoga. Zininzi iintlobo ezahlukeneyo ze-hatha yoga: ezinye ziphuculwa kwaye zijolise ngakumbi ekutheni, ezinye zikhawuleza kwaye zize ziqhutywe. Ukuba ukhangele ukukhawuleza uxinzelelo, akukho ndlela yogayela ephezulu, ngoko ukhethe odibana nomgangatho wakho wobungqina bomzimba nobuntu. Nawuphi na umsebenzi uya kunceda ukukhulula uxinzelelo ngokugcina umzimba uphilile kwaye ukhulule i-endorphins, i-hormone yemvelo eyenza uzive ungcono. I-Yoga iyanciphisa uxinzelelo ngokulula. Xa ugxininiswe, ukuxhatshazwa kugcinwa emzimbeni okwenza uziva unxibe kwaye udla ngokubangela intlungu. Ukwelula okukhulu kwe-yoga kukhulula ukuxhatshazwa kwiindawo ezinengxaki, kubandakanywa izikhonkwane kunye namagxa.
Ulawulo lokuphefumula
I-Pranayama, okanye umsebenzi wokuphefumula, yinxalenye ebalulekileyo nayiphi na isenzo somdlalo we-yoga kwaye enye iguqulela kakuhle ebomini.
Okona kuncinci, i-yoga yandisa ukuphefumula njengesixhobo sokuphucula umzimba. Nangona ukuphefumula kuyisenzo esingenakuzikhethela (kufuneka uqhubeke uyenza ukuze uhlale uphila), unokukhetha ukulawula umoya. Ukufunda nje ukuphefumula kwaye ukuqonda ukuba le nto ingaba yindlela esheshayo yokulwa neemeko ezixinzeleleyo.
Ukucima Ingqondo
Iingqondo zethu zihlala zisebenza, zigijimla ngcamango enye, zijikeleza iziganeko ezinokwenzeka ngekamva, zihlala kwiziganeko ezidlulileyo. Yonke le engqondo iyasebenza kwaye iyicinezela. I-Yoga inikeza ubuchule obuninzi bokulumbisa ingqondo yengcuka. Omnye umsebenzi wokuphefumula, njengoko kuchazwe ngasentla. Umphefumlo ngamnye unamathele ngokungahambi kakuhle kumzuzu wamanje; awuphefumli kwixesha elidlulileyo okanye elizayo, kodwa kuphela ngoku. Ukugxininisa kwindalo nganye kunye nokukhuphela ngaphandle kweminye ingcamango yindlela enye yokucima ingqondo, Kwakhona ubuchule bokucamngca. Ukongezelela, ukusebenza kwe-yoga poses, okanye i-asanas, yenza njengendlela yokucamngca. Iimpawu zinyama kwaye zimele zenziwe ngolo hlobo, ukuba zonke iingcinga kunye neengxakini zifakwa kwicala, ukunika ingqondo yakho ikhefu elifunekayo.
Ukuphumla
Iiseshoni nganye ze-yoga ziphela ngemizuzu emihlanu ukuya kweyishumi echitha ixesha lokuphumla kwisidumbu-pose-savasana. Nangona ukuphucula ukunyanzeliswa kunokuba nzima ekuqaleni, ekugqibeleni kusebenza ngenjongo yokukhululwa ngokupheleleyo kumzimba kunye nengqondo. U-Savasana utshintshela kuwe kwihlabathi uzizwa uhlaziyekile kwaye uxhotyiswe ngezixhobo zokulwa noxinzelelo kwimpilo yakho yemihla ngemihla. I-Yoga Nidra ngumkhuba owenzela ithuba elide, elijongeyo lokuphumla kunye nesingeniso sokucamngca, okungathi kube ngumncinci wokunciphisa uxinzelelo.
Umthombo:
USmith C, uHancock H, uBlake-Mortimer J, u-Eckert K. "Uvavanyo olulinganiselayo lwe-yoga nokuphumla ukunciphisa uxinzelelo kunye nokuxhalabisa." Gcwalisa iTher Med. 2007 Juni; 15 (2): 77-83. Epub 2006 Juni 21.