Ukulala yimeko apho umzimba uvuselelwe ngokupheleleyo kwaye ukhululekile. Ukuba ufuna ukulawula ukulala ngaphezulu kwexesha elifanayo, uzive ungcono ekuseni kwaye ulungele ulawulo lwakho lokuphumla ngokubanzi, ubhekisele kwiinkomfa ze - yoga ngaphambi kokulala kubaqalayo. Ungakulibali ukuba kwiiyure ezingama-3 ngaphambi kokulala ixesha kufuneka umntu adle ixesha lokugqibela, igumbi lokulala kufuneka libe yomoya, kwaye ulale kwindawo ekhululekile.
Ukuzivocavoca kwe-yoga ngaphambi kokulala - uSirshasana
Qala ngokuphumula okulula kumqolo wakho. Ukufakela ngokugqithiseleyo kwaye uphumelele, ucinga ukuba umoya awuveli kwimpumlo, kodwa ukusuka kwiimpawu ezahlukeneyo-iminyango, iinzwane, njl.
Ngokwenene uSirshasana uyimilo entloko. Yima entloko ngokubhekiselele eludongeni kwaye umele ixesha elide kunokwenzeka. Ngokufanelekileyo, eli xesha kufuneka lilethwe ukusuka kumasekhondi angu-30 ukuya kumaminithi amathathu.
Ukuphumula i-yoga ngaphambi kokulala: iBhujangasana
Qala kwakhona ngokuphumla kwimizuzu, uze uye kwi "cobra pose". Ukwenza oku, qamba ukulala emlonyeni wakho, uphumule iintendelezo zakho phantsi uze uqokelele iimbumba zakho emva kwakho. Iqhina kufuneka lihambe ngenyameko phantsi, kwaye ngokukhawuleza liphakamise intloko kwaye liyifake ngokukhawuleza. Khawucinge ukuba udonsa iqhekeza lakho kwi-coccyx, gcina i-pos for 1-2 imizuzu. Emva koko, bangela intamo phambili. Ukuba ufuna ukulala ngokukhawuleza, ukunyakaza kokugqibela kufuneka kulahleke, kwaye vula nje.
Yoga ngexesha lokulala: Viparitakarani mudra
Thatha u "birch" oqhelekileyo ukususela ebuntwaneni: ulale emhlane wakho, phawula imilenze yakho phantsi kwaye, uphumule izandla zakho ezantsi, uze uhlale phantsi, gcina imilenze yakho kwindawo. Iqhina akufanele liphumle esifubeni. Imizuzu emi-2 kule ndawo-kwaye ulungiselele umzimba wakho ukulala.
Ngokufanelekileyo, ukuguqulwa komsebenzi omnye kuya kwelinye kufuneka kube njengoluqilima kunye nokuzola. Ngokukhawuleza uqala ukufumana into eqhubekayo kulezi zifundo ezintathu, ngokukhawuleza uza kufunda indlela ubuthongo obunzulu obunokuthula obuya kulala u-Yoga.