Kimiyya na Savasana: Yaya Hutu Zai Iya Amfana Da Duk Wani Irin Aiki

Wadatacce

• Savasana na saukaka damuwa na zahiri da na hankali wanda ke gina yayin motsa jiki
• Lada aiki tuƙuru tare da Savasana na iya taimaka muku gina halin motsa jiki
• Savasana na iya taimaka muku don ci gaba da aikin motsa jiki tsawon yini
• Savasana yana gina ƙarfin da za mu iya amfani da shi a rayuwarmu ta yau da kullun
• Savasana tana ba ku damar kasancewa da farin ciki
• Yadda ake shan Savasana

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Kuna so ku fara saita minti biyar bayan kowane motsa jiki.

Lokacin da aka danna ɗaliban yoga don lokaci, ɗayan abubuwan farko da zasu fara shine Savasana. Wannan takaitaccen lokacin kwanciya a cikin gawa a ƙarshen aji na iya jin daɗi lokacin da ka sami wasu miliyoyin abubuwa don ƙetare jerin abubuwan da kake yi.

Amma zaku iya rasa wadatar zuci da fa'idodi da yawa ta hanyar tsallake Savasana bayan yoga, HIIT, ko wani motsa jiki.

Lokacin da kake tunanin Savasana a fili a matsayin aikin tunani na tunani wanda za a iya amfani da shi bayan kowane irin motsa jiki (ba kawai yoga ba), wannan lokacin da ba shi da aiki yana da ƙarfi.

"Savasana yana ba da damar jiki ya sha cikakken tasirin motsa jiki," in ji malamin yoga yoga Tamsin Astor, PhD a cikin ilimin ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa da marubucin Force of Habit: Bayyana Powerarfinku ta Developaddamar da Greatabi'u Masu Kyau. "Musamman ma a wannan duniyar da muke ciki, mai cike da matukar wahala, samun hutu na dole ba tare da yin komai ba sai maida hankali kan numfashi wata dama ce da za a bari da gaske."

Anan akwai wasu fa'idodi mafi girma na Savasana, da yadda za'a iya amfani dashi azaman dacewa da kowane motsa jiki.

Savasana na saukaka damuwa na zahiri da na hankali wanda ke gina yayin motsa jiki

Ko kana yin gaisuwa ta rana, daukar darasi na HIIT, ko keke, motsa jiki yana da tasiri sosai a jiki. Zuciyarka tana bugawa da sauri, jikinka ya yi gumi, kuma huhunka yana numfashi da karfi.

A takaice dai, motsa jiki yana sanya damuwa a jiki - da shan Savasana ko yin bimbini bayan aikin motsa jiki yana taimaka dawo da shi zuwa homeostasis, ko daidaitaccen yanayin jikinka.

"Jikinku ba ya bambance tsakanin damuwa daga gudu daga damisa, yin kwana mai tsawo a wurin aiki, ko gudu a wurin shakatawa," in ji Dokta Carla Manly, masaniyar halayyar dan adam da yoga da kuma mai koyar da tunani. "Motsa jiki yana sanya mu cikin wannan halin faɗa ko-tashi. Waɗannan yanayi suna haifar da jiki don ambaliyar kanta da adrenaline da cortisol. Jiki yana rufe komai amma muhimman ayyukansa. ”

Yin hutawa bayan kammala motsa jiki yana magance waɗannan maganganun damuwa a cikin jiki, in ji ta.

Ba wai kawai game da homonmu ba ne, ko da yake. Savasana a matsayin aikin yin zuzzurfan tunani yana taimaka ma gabobin su koma aiki na yau da kullun bayan yin su a cikin ɓarna yayin da kuke motsa jiki, don haka yana taimakawa murmurewa.

"Yin zuzzurfan tunani yana da babbar fa'ida ga lafiyar jiki, kamar rage hawan jini, karin rigakafi da inganta aikin huhu," in ji Astor.

Idan muka bar jiki ya fadi bayan motsa jiki - maimakon dunkulewa zuwa kantin kayan marmari ko komawa zuwa ofishi - yana haifar da nutsuwa. Kuma karatun yana nuna cewa yin zuzzurfan tunani na yau da kullun (kamar motsa jiki).

Hada abubuwa biyun na iya taimakawa wajen samar da babban tashin hankali.

Lada aiki tuƙuru tare da Savasana na iya taimaka muku gina halin motsa jiki

Juya motsa jiki ya zama na yau da kullun na iya zama kalubale. Yawancin mu na iya zuwa da uzuri masu yawa don tsallake dakin motsa jiki. Savasana wata hanya ce ta juya motsa jiki zuwa al'ada.

“Savasana na iya taimaka wa mutane su ci gaba da ayyukan motsa jiki. A ainihinmu, mu dabbobi ne kuma muna aiki akan tsarin bada lada, kodai a hankali ko a hankali. Wannan lokacin hutu kamar tsarin sakamako ne wanda aka gina shi, ”in ji Manly ga Healthline.

Sanin cewa zaku iya jin daɗi, ko dai a cikin Sabasana na al'ada ko kuma kawai ta yin bimbini a kan bencin shakatawa, na iya ba da kwarin gwiwar yin aiki.

Savasana na iya taimaka muku don ci gaba da aikin motsa jiki tsawon yini

Shin kun san wannan dabi'ar da kuke samu bayan motsa jiki? Savasana na iya taimaka wajan tsawan matsayin ka bayan ka sauka daga tabarma, in ji Manly.

"Idan za ku iya rage shi da gaske kuma ku more sauran, za ku iya ɗaukar wannan hutun ta hanyar ranarku ta gaba," in ji ta. "Yana barin jiki yayi ambaliya tare da jin kwayoyi masu kyau wadanda zasu taimaka maka wajen kiyaye yanayinka mai kyau."

Hakanan akwai fa'idodin lafiyar hankali na dogon lokaci daga haɗuwa da tunani tare da motsa jiki. A 2016 ya gano cewa mutanen da ke da damuwa na asibiti sun ga babban ci gaba a cikin alamun su lokacin da suka yi zuzzurfan tunani na mintina 30 kafin buga matattarar motar sau biyu a mako har tsawon makonni takwas.

Savasana yana gina ƙarfin da za mu iya amfani da shi a rayuwarmu ta yau da kullun

Abin mamaki, ana ɗaukar Savasana ɗayan ɗayan ƙalubale a cikin yoga. Ba abu mai sauƙi ba ne don kwanciya, huta numfashi, da kuma dakatar da mai taɗi a zuciya. Amma horar da hankali da jiki don yin zuzzurfan tunani bayan aiki mai wahala yana ƙarfafa ƙarfin da za a iya amfani da shi a wasu fannoni na rayuwa.

“Idan za mu iya daukar wannan hutun, sai mu zama ba za mu iya girgiza ba ta hanyar abubuwan waje. Yana ba mu kwarin gwiwa da walwala, "in ji Manly.

Kamar dai yadda kuka koya don barin ƙananan damuwar rayuwa lokacin da kuke a cikin Savasana, haka nan ku haɓaka dabarun yin aiki da hankali yayin yanayi mai wahala.

Savasana tana ba ku damar kasancewa da farin ciki

Sau nawa kuke tunanin wani abu banda abin da kuke yi a yanzu? Wani binciken da aka gudanar a shekarar 2010 wanda ya tattara amsoshi na wayar iphone daga manya 2,250 a duk duniya ya bayyana cewa kusan rabin tunanin mu bashi da wata alaka da abinda ke faruwa a kowane lokaci.

Bayan ƙarin bincike, bayanan sun kuma nuna cewa mutane suna da rashin farin ciki lokacin da tunaninsu bai daidaita da ayyukansu ba.

Savasana da tunani zasu iya taimaka mana mu mai da hankali kan nan da yanzu, wanda hakan zai iya sanya mu kasance cikin farin ciki a rayuwarmu, Astor yayi bayani.

Lokaci na gaba abokan karatunka zasu fara nade tabarman su da tashi daga situdiyo kafin Savasana - ko kuma kana da sha'awar komawa bakin aiki bayan gudu - ninka ninki biyu akan tunanin ka.

Anan ga yadda zaku huta sosai bayan motsa jiki don samun lada na hankali da na jiki na Savasana.

Yadda ake shan Savasana

1. Sanya minti 3-10 bayan motsa jiki. Je zuwa wurin da babu surutu zaka iya kwanciya a ƙasa ko zama.
2. Yi kwanciya tare da bayanka a ƙasa tare da ƙafafunka faɗi-fadi baya, hannayenka sun saki jiki tare da jikinka, kuma tafin hannunka yana fuskantar sama.
3. Rufe idanunka ka huta numfashin ka. Barin duk wani tashin hankali na tsoka wanda zai iya haɓaka yayin aikinku. Yi ƙoƙari don share tunaninka. Idan tunani ya tashi, to ka yarda da su ka bar su su tafi.
4. Kuna iya samun kanku kuna ta sharar bacci, amma kuyi ƙoƙari ku kasance a farke ku san da wannan lokacin. Fa'idodi na gaskiya na Savasana - ko kowane tunani - suna faruwa yayin da kuka tunkareshi da tunani da niyya.
5. Lokacin da kake shirye don ƙare Savasana, dawo da kuzari cikin jiki ta hanyar motsa yatsun hannunka da yatsunka. Gungurawa zuwa gefen damanka, sannan sannu a hankali ka shiga cikin wurin zama mai kyau.

Joni Sweet marubuci ne mai zaman kansa wanda ya kware a harkar tafiye-tafiye, lafiya, da lafiya. Ayyukanta sun wallafa ta National Geographic, Forbes, da Christian Science Monitor, Lonely Planet, Rigakafin, HealthyWay, Thrillist, da ƙari. Ci gaba da kasancewa tare da ita Instagram kuma duba ta fayil.