Ukuphefumla kubalulekile kwaye yeyona nto iphambili kwimpilo, imvisiswano kunye nokuzola komntu ngamnye. Ngexesha lokukhulelwa, asiphefumli thina kuphela kodwa nosana olusesibelekweni. Ngoko ke, kubalulekile ukwazi indlela yokuphefumla ngokuchanekileyo.
Umthambo wokuphefumla wemihla ngemihla, ukuba uqhutywa ngokuzibophelela kunye noxinzelelo, usinceda ukuba sifumane ulungelelwaniso lwangaphakathi kunye nokuzola, izinto ezimbini eziyimfuneko phila ngokuzeleyo nangokuzola zonke iinkalo zobomi.
Kwakhona, ukuphefumla ngokunzulu kunceda umzimba zivisisanise namandla omxhuzulane, esinika uzinzo kunye nokusivumela ukuba sikhulule iingxabano. Kwaye oku, ngexesha lokukhulelwa, kubalulekile.
Namhlanje ndikushiya nenqaku elinzima endiqhele ukulibhala kodwa libalulekile kwaye libalulekile kweli nqanaba lobomi bethu. Ukufunda ukulawula ukuphefumla kusivumela ukuba silawule ezinye iinkalo ezifana noxinzelelo okanye ukuxhatshazwa ngexesha lokunikezelwa. Ngoko, nangona ngamanye amaxesha ingabalulekanga kakhulu, ibalulekile.
Enyanisweni, ukuba siyeka ukucinga, ngaphambi kokubeleka kucetyiswa ukuba senze uluhlu lweendlela zokuzivocavoca, phakathi kwazo, zisifundisa ukuphefumula. Ewe, umbono endize kukunika wona namhlanje kukuba akufuneki sikushiye oku kufunda kuphela ngomzuzu wokugqibela wokukhulelwa kodwa uyasinceda kulo lonke ukukhulelwa ngokwako, nangaphaya.
Ukukhulelwa kunye nokuphefumla
Ukuphefumlaxa yenziwe ngokuchanekileyo, idlala indima ebalulekileyo ngexesha lomsebenzi, ngakumbi ngexesha lokukrazula okukhulu kakhulu. Enyanisweni, ngeli nqanaba, ukuphefumla okunzulu kunokukunceda ukuba uhambelane nomzimba wakho.
Práctica
Sicebisa lo msebenzi ulandelayo, ukuba uqhutywe ukuba kunokwenzeka ngaphandle okanye kwigumbi elinomoya ococekileyo.
Hlala kakuhle emgangathweni, ukuxhasa umva ophantsi eludongeni okanye ifenitshala, ukuba kuyimfuneko. Goba imilenze yakho kwaye uyinqumle, okanye zigcine ngqo phambi kwakho.
Vala amehlo akho kwaye ugxininise ekuphefumleni kwakho. Njengoko uphefumla, phumla umzimba wakho wonke. Vumela i-pelvis yakho iphumle ngokuqinileyo emgangathweni, usolule kwaye ulungelelanise indawo yakho yangasemva ukuya emgangathweni. Wolula intamo ukuwisa isilevu esifubeni.
Khulula amagxa akho ngokuwawisa kwaye ukhulule isisu sakho kunye nomgangatho we-pelvic. Beka intende yesandla sakho kwisisu esisezantsi kunye mamela isingqi somphefumlo wakho.
Xa ulungile, qalisa ukugxila ekukhupheni, ukukhupha ngomlomo kunye nokuphefumlela ngeempumlo zakho. Zama ukuva ukuphefumla eqala ukusuka phezulu komnqonqo kwaye ihla ngokuqhubekayo, i-vertebra nge-vertebra, ukuya kwi-sacrum.
Ukususela kweli nqanaba, zama ukuva ukuba i-exhale iqhubeka ihla. Kwangaxeshanye, uya kuziva isisu sakho singenanto njengoko sisimka ezandleni zakho njengoko uxinzelelo lwesisu sakho luyancipha ngokuthe ngcembe.
Misa umzuzwana.
Ngoku phefumlela kancinci kancinci uzama ukugcina i-pelvis yakho iqinile phantsi. Vumela umoya ungene emzimbeni wakho ngokucothayo nangokulula, ulandela isingqisho sakho sendalo. Zama ukuva ukuphefumla ukunyuka ukusuka kwisiseko se-pelvis ecaleni komqolo, ukuya kwisiseko sokakayi, ukuvula kunye nokukhanyisa ingaphakathi layo.
Kwangaxeshanye, zama ukuva isisu sakho sikhula ngokuchasene nezandla zakho njengoko uxinzelelo lwesisu sakho lusanda. Qhubeka uphefumla ngale ndlela, uvumela umoya ungene kwaye uphume emzimbeni wakho uphulule umqolo wakho njengamaza, ngokuzolileyo, isingqisho sendalo. Kufuneka ukwazi ukuva intshukumo ejikelezayo yokuphefumula kwisisu phantsi kwezandla zakho, ngelixa isifuba sihlala sizolile kwaye sisahleli.
Emva kwemizuzu emihlanu ukuya kwelishumi, beka izandla zakho emadolweni. Gxininisa kwintshukumo yesingqi yokuphefumula kwaye uphumle ngokuthula imizuzwana embalwa.
Zama ukuhlala uqaphela ukuphefumla kwakho kwaye ugxininise ngokuphefumlela nzulu nangokucothayo nangokuphefumla ngaphandle kokunyanzelisa.
