Yadda Yin Aiki Yake da Muhimmanci

Yin aiki a matakin sana'a - ko a matsayin mawaƙa, mai rawa, mai wasan kwaikwayo, ko mai magana da yawun jama'a - yana buƙatar haɗuwa mai ban mamaki na daidaito na jiki, bayyananniyar tunani, da zurfin motsin rai. Jiki ya zama kayan aiki, hankali darektan, kuma mataki ya zama filin gwaji inda ake bincika kowane ƙwarewa. Duk da haka, wannan neman ƙwarewa sau da yawa yana ɗaukar nauyi mai yawa. Shirye-shiryen motsa jiki na maimaitawa, doguwar tsayayyen matsayi, da nauyin tunanin mutum na kimantawa koyaushe yana haifar da hadari mai kyau na tashin hankali na yau da kullun, gajiya, da haɗarin rauni. Yawancin masu yin wasan kwaikwayo suna fama da tsoron wasan kwaikwayo, damuwa, da ƙarancin aiki wanda zai iya lalata aiki kamar yadda yake samun ƙarfi.

Bayanan sun kasance masu ban sha'awa. Wani binciken 2021 a cikin Jaridar Lafiya ta Lafiya ta Lafiya ta Lafiya ta Lafiya ta FLT: 1 ya gano cewa masu yin wasan kwaikwayon suna ba da rahoton ƙimar damuwa da ƙarancin aiki fiye da sauran sana'o'i. Bukatar jiki tana da ƙarfi kamar haka: masu rawa suna fuskantar yawan rauni na rayuwa fiye da 80%, mawaƙa galibi suna haɓaka raunin rauni na maimaitawa, kuma masu yin wasan kwaikwayon murya galibi suna fama da tashin hankali wanda ke lalata kayan aikin su. Waɗannan ƙalubalen ba su keɓewa ba.

Rashin Jiki da Kuma Rashin Jiki

Ba a amfani da jikin mai yin wasan kwaikwayo a hankali. Mai wasan kwaikwayo yana ciyar da awanni tare da wuyansa da kafadu masu lankwasawa; mai rawa yana tilasta waƙoƙi a cikin matsananciyar juyawa; mai wasan piano yana ɗaukar nauyi a cikin wani hannu. A tsawon lokaci, waɗannan ƙirar suna gajarta tsokoki, suna taurin gwiwa, kuma suna haifar da wuraren ciwo na yau da kullun. Ba tare da tsangwama ba, jiki yana daidaitawa ba, yana haifar da raunin amfani da yawa kamar tendonitis, bursitis, da jijiyoyin tsoka. Yoga yana ba da ma'auni ta hanyar shimfiɗawa da ƙarfafa ƙwayoyin tsoka masu amfani yayin da sakin su a wuraren aiki da yawa. Wani meta-bincike na 2020 a cikin Journal of Bodywork and Movement Therapies (Journal of Bodywork and Movement Therapies) (FLT: 1) ya kammala cewa ciwo da ƙarancin motsa jiki a cikin masu fasaha tare da matsalolin aiki na yau da kullun sun inganta ƙimar motsa jiki.

Matsayin da ake Biyan Bayanai a Kai a Kai

Masu yin wasan kwaikwayon suna rayuwa a ƙarƙashin microscopeauditions, gasa, atisaye, da wasan kwaikwayon duk suna kiran hukunci. Wannan hypervigilance yana haifar da tsarin jijiya mai tausayi, yana mamaye jiki da cortisol da adrenaline. Bayan lokaci, tsarin jijiya ya makale a cikin amsa damuwa, yana haifar da damuwa, rikicewar barci, da rage sauƙin fahimta. Mindfulness kai tsaye yana magance wannan rikicewar ta hanyar koya wa masu yin wasan kwaikwayo su lura da tunaninsu da jin daɗin su ba tare da an shafe su ba. Wani bincike mai mahimmanci daga Jaridar Anxiety Disorders (FLT: 1) ya gano cewa shirin rage damuwa na makonni takwas (MBSR) ya rage damuwa a cikin tasirin wasan kwaikwayon da ya kai ga shekara guda.

Me Ya Sa Yin Yoga da Yin Mindfulness Abubuwa Ne Masu Muhimmanci

Yoga ya fi jerin shimfidawa fiye da haka. Yana da tsarin haɗin gwiwa wanda ya haɗu da asana (hanzari), pranayama (sarrafa numfashi), da dhyana (tunanin). Kowane kashi yana nufin wani ɓangare na ƙalubalen mai aikatawa. Asana yana ƙarfafawa da motsa jiki, pranayama yana daidaita tsarin jijiya kuma yana haɓaka ƙarfin numfashi, kuma tunani yana haɓaka hankali da daidaito da ake buƙata a ƙarƙashin matsi. Mindfulness, babban ɓangaren yoga, shine aikin kula da halin yanzu tare da son sani da ba tare da hukunci ba. Tare, suna ƙirƙirar madauri mai ma'ana: yoga yana shirya jiki don natsuwa, yayin da hankali ke zurfafa sanin jiki, yana sa aikin ya zama mafi aminci da tasiri.

Ƙungiyar kimiyya ta lura. A cikin wani bincike na meta-bincike na 2022 a cikin FLT:0 Frontiers in Psychology ya sake nazarin gwaje-gwaje 30 da aka sarrafa bazuwar kuma ya kammala cewa yoga da hankali na hankali suna rage damuwa sosai, suna inganta sakamakon wasan kwaikwayon, da haɓaka jin daɗin mawaƙa da masu rawa. Shaidar ta isa sosai cewa manyan ƙungiyoyin fasaha ciki har da New York Philharmonic da Royal Ballet yanzu sun haɗa waɗannan ayyukan cikin shirye-shiryen lafiyar su. Kamar yadda binciken FLT: 2 daga Cibiyoyin Kiwon Lafiya na Kasa ya nuna, fa'idodin ba kawai na mutum bane; suna da canje-canje masu auna a cikin aikin kwakwalwa, matakan hormonal, da aikin jiki.

Kimiyya Game da Haɗin Jiki da Tunani

Lokacin da masu yin yoga ke yin yoga, suna kunna tsarin jijiya na parasympathetic - reshe da narkewa - reshe wanda ke hana amsawar yaki ko gudu. Wannan yana rage bugun zuciya, rage cortisol, da rage kumburi. A lokaci guda, hankali yana ƙarfafa ƙwaƙwalwar ƙwaƙwalwa, yankin kwakwalwa mai alhakin hankali, yanke shawara, da daidaitawa na motsin rai. Nazarin binciken neuroimaging ya nuna cewa masu yin tunani na yau da kullun sun haɓaka ƙarancin launin toka a cikin yankuna da ke da alaƙa da kai da tausayi. Ga masu yin aiki, wannan ya fassara zuwa tsarin jijiya mai ƙarfi wanda zai iya ɗaukar ƙaruwar matakin ba tare da lalacewa ba.

Abubuwan Amfani da Masu Sanya

Ƙarfafawa da kuma hana Raunin

Yin maimaitawa ba makawa yana haifar da rashin daidaituwa na tsoka. Yoga yana gyara waɗannan ta hanyar tsawaita tsananin tsokoki da ƙarfafa waɗanda suka raunana. Matsayin kamar Dog mai fuskantar ƙasa yana shimfiɗa hamstrings da bijimai yayin da yake haɓaka ƙarfin hannu da kafada. Matsayin Duhu yana buɗe ƙuƙwalwar gwiwawani wuri mai wahala ga masu rawa da mawaƙa waɗanda ke zaune na awanni. Cat-Cow yana motsa kashin baya, yana sauƙaƙe ƙarancin baya wanda ke addabar masu wasan mawaƙa da mawaƙa. Wani binciken da aka buga a cikin Jaridar Yoga ta Duniya (FLT:0:FLT:1) ya gano cewa shirin yoga na makonni 12 ya haɓaka sassauci da ƙarfin kafada a cikin masu rawa na ƙwararru, tare da rage ƙarancin ciwon ƙuƙwalwar da aka ruwaito.

Ƙara Ƙarfin Homa da Ƙarfin Murya

Ga mawaƙa, masu wasan iska, da masu magana a fili, numfashi shine tushen wasan kwaikwayon. Duk da haka a ƙarƙashin damuwa, numfashi yana zama m da rashin daidaituwa. Fasaha na Pranayama kamar Dirga (numfashi na ɓangare uku) da Nadi Shodhana (sanya numfashi na hanci) suna horar da ƙwayar cuta da tsokoki na tsokoki don aiki yadda ya kamata. Gwajin bazuwar 2020 a Jami'ar Melbourne ya nuna cewa shirin pranayama na makonni shida ya inganta matsakaicin lokacin sautin sauti da kwanciyar hankali a cikin ɗaliban kiɗa, tare da mahalarta suna ba da rahoton mafi sauƙi a cikin riƙe dogon jimloli. Har ma ga masu yin magana ba, numfashi mai sarrafawa yana rage bugun zuciya da kuma mayar da hankali ga hankali kafin shiga mataki.

Kafin Ka Kasance da Ƙarfin Zuciya

Tashin hankali ba kawai tashin hankali bane, amma wani nau'i ne na ilimin lissafi wanda zai iya lalata daidaitawa, ƙwaƙwalwa, da bayyanawa. Mindfulness yana koya wa masu yin wasan kwaikwayo su lura da tunani da jin tsoro ba tare da an mamaye su ba. Aikin mai sauƙi kamar Hatsin Hatsin (inhale 4 counts, hold 4, exhale 4, hold 4) da sauri ya sauya tsarin jijiya daga jin tausayi zuwa rinjaye mai tausayi. Bayan taimako nan take, aikin hankali na dogon lokaci yana sake haɗa kwakwalwa don amsawa ga damuwa tare da ƙarin sassauci. Nazarin bazuwar mawaƙa 82 ya gano cewa waɗanda suka kammala shirin MBSR na makonni takwas sun nuna raguwa mai mahimmanci a cikin ƙimar damuwa da haɓaka inganci, kamar yadda alƙalai suka ƙayyade ta hanyar yin aiki.

Ƙarfafawa da Ƙarfafawa

Gudun hankali yana horar da kwakwalwa don mayar da hankali ga lokacin yanzu, yana sauƙaƙa shiga da kuma ci gaba da gudana. Masu rawa da ke yin hankali suna bayyana jin daɗin zama da gaske da kuma rashin son kai yayin yin wasa. Masu wasan kwaikwayo suna ba da rahoton kasancewa cikin zurfin haɗi da abokan hulɗa da gaske da kuma amsawa da gaske. Wani binciken 2019 a cikin FTL:0Consciousness and Cognition ya gano cewa masu tunani masu ƙwarewa sun sami gudana da sauri kuma sun riƙe shi fiye da waɗanda ba masu tunani ba a lokacin aikin motsi mai rikitarwa.

Ƙa'idar Motsawa da Gaskiya

Masu yin wasan kwaikwayo dole ne su sami damar yin amfani da kewayon motsin rai yayin da suke kula da isasshen iko don aiwatar da ƙwarewar fasaha. Wannan daidaitaccen daidaituwa na iya zama mai wahala. Mindfulness yana taimakawa gane abubuwan da ke haifar da motsin rai da wuri kuma zaɓi martani maimakon yin aiki da hanzari. Yana haifar da sararin samaniya mai aminci don rauni a kan mataki, yana ba da damar bayyanar gaskiya ba tare da ambaliyar motsin rai ba. Nazarin 2021 na 'yan wasan kwaikwayo ya gano cewa waɗanda suka yi atisayen hankali na yau da kullun sun ba da rahoton ƙarin sassauci na motsin rai da ƙarancin ƙonewa a cikin watanni shida.

Yin Aiki da Ƙwarewa: Ayyuka da Suka Yi Aiki

Ba kwa buƙatar zama mai yin yoga mai kwazo ko yin tunani na awanni don ganin sakamako. Ko da minti 1520 na motsa jiki na yau da kullum na iya haifar da canji mai ma'ana. Mabuɗin shine daidaito da niyya.

A 15-minti kafin yin Yoga jerin

Ka yi wannan aikin kafin ka yi horo ko kuma bayan ka yi dogon gwaji. Ka riƙe kowane hali na numfashi 58, ka yi tafiya a hankali.

  1. Rolls da Kankunan Kankunan: Saki tashin hankali da aka riƙe a wuyansa da kafadu. Roll kai a hankali daga gefe zuwa gefe; tashi da saukar da kafadu tare da numfashi.
  2. Cat-Cow (Marjaryasana-Bitilasana): A hannayensu da gwiwoyi, canza tsakanin zagaye da kuma lankwasawa na kashin baya.
  3. Dogin da ke fuskantar ƙasa (Adho Mukha Svanasana): Daga hannaye da gwiwoyi, danna kugu sama da baya. Ka yi amfani da ƙafafunka don dumama ƙugu da maraƙi. Wannan matsayi yana tsawaita kashin baya, hamstrings, da ƙarfafa makamai.
  4. Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat Flat F
  5. Supine Spinal Twist (Supta Matsyendrasana): Kwanciya a baya, lankwasa gwiwa daya kuma ka tsallake shi a kan kafafar da ta dace. Ka bar hannuwan su bude a fili. Wannan juyawa tana sakin ƙananan baya kuma tana sake saita tsarin jijiya.
  6. Legs-Up-the-Wall (Viparita Karani): Ka kwanta a baya tare da kafafu da aka shimfiɗa zuwa bango. Ka zauna har zuwa minti 5. Wannan juyawa mai dawowa yana rage gajiyawar kafafu, yana rage karfin jini, kuma yana kwantar da hankali.

Ƙananan Ayyuka na Yin Mindfulness a Kowane Yanayi

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FLT:0]]3-Minute Body Scan: Ka rufe idanunka. Ka sa hankali ga kafafun ƙafa, sannan a hankali ka motsa hankali ta hanyar kafafu, kwandon jiki, makamai, wuyansa, da kai. Ka lura da jin zafi, matsin lamba, ko tashin hankali ba tare da hukunci ba. Wannan za a iya yi a cikin ɗaki mai laushi, bayan fage, ko lokacin hutu.

Lokacin da kake motsawa, ka mai da hankali sosai ga kowane sautin da kake wasa, kowane mataki da kake ɗauka, ko kowane kalma da kake magana. Lokacin da hankali ya yi yawo kuma zai dawo da shi a hankali. Wannan yana horar da ƙwarewar kasancewa a lokacin wasan kwaikwayon na ainihi.

Ka Gina Halaye Masu Kyau

  • Fara karami: Ka sadaukar da minti 10 a rana maimakon awa ɗaya a mako. Yi amfani da lokaci ko app kamar Insight Timer don zama mai lissafi.
  • FLT:0]] Neman Jagoranci na Kasuwanci: Yi aiki tare da malamin yoga wanda ya fahimci ilimin lissafin wasan kwaikwayon. Birane da yawa suna ba da darussan rawa ko mawaƙa.
  • FLT:0]]Combination tare da Sauran Kula da Kai: Barci mai kyau, hydration, abinci mai gina jiki, da kuma goyon bayan lafiyar hankali suna haɓaka fa'idodin yoga da hankali. Ka guji ganin waɗannan ayyukan a matsayin maye gurbin kulawar likita ko magani.
  • Kafin kowane motsa jiki, tambayi kanka: "Me jikina yake buƙata a yau? Menene hankalina yake buƙata?" Wannan yana sa aikin ya amsa, ba robotic ba.
  • A lura da yadda kake ji kafin da bayan motsa jiki jiki da kuma tunani.

Yin Nasara a Yin Aiki

Yawancin masu yin wasan kwaikwayon suna damuwa cewa "ba su da sassauƙa" don yoga ko "ba za su iya kwantar da hankalinsu" don hankali ba. Waɗannan kuskuren ra'ayoyi suna da yawa amma suna yaudarar. Yoga ba game da taɓa yatsun ƙafa ba ne. Ba game da lura da abin da jikinka yake yi yayin da kake ƙoƙari. Mindfulness ba game da yin watsi da hankali ba ne game da lura da abin da ke faruwa ba tare da an shafe shi ba. Idan kana da jadawalin aiki, haɗa da ƙananan ayyuka: minti ɗaya na hankali kafin motsa jiki, wasu tsawan tsawan a lokacin hutu. Ga waɗanda suke da shakku, binciken yana magana da kansa.

Idan ka ga yana da wuya ka yi aiki da kanka, ka yi la'akari da darussan studio ko bitar rukuni da aka tsara don masu yin wasan kwaikwayo. Yawancin kungiyoyin fasaha yanzu suna yin haɗin gwiwa tare da gidajen wasan yoga don ba da darussan tallafi. Al'ummomin kan layi suna ba da tallafi da lissafi. Ka tuna cewa wannan ba ƙarin aiki baneshi saka hannun jari ne a cikin tsawon rai da fasaha. Kamar yadda almaraccen mai kida Yo-Yo Ma ya ce, "Da yawa ka yi aiki, da yawa ka fahimci cewa kayan aiki kai ne".

Ƙarshe: Jikinka, Kayanka

Rayuwar mai yin wasan kwaikwayo gata ne mai ban mamaki kuma babban ƙalubale ne. Yoga da hankali suna ba da hanyoyi masu amfani, na kimiyya don magance waɗannan ƙalubalen gaba ɗaya. Ta hanyar haɓaka sassauci da ƙarfi na jiki, masu yin wasan kwaikwayo suna rage haɗarin rauni da faɗaɗa ayyukansu. Ta hanyar horar da hankali don kasancewa cikin nutsuwa, mai da hankali, da kuma hanzari a motsin rai, suna canza damuwa zuwa kuzari kuma suna haɗuwa da masu sauraro. Waɗannan ayyukan ba sa maye gurbin horo ko fasahasun inganta su. Ko kai mawaƙa ne na wasan kwaikwayo, dan wasan kwaikwayo, ko mai magana da jama'a, haɗa yoga da hankali cikin aikin yau da kullun zai ƙarfafa kayan aikin da kake dogaro da shi: kai. Fara yau da numfashi ɗaya, tsawo ɗaya, kuma ka kalli wasan kwaikwayonkada kuma lafiyarkasoar.