Siphuthuma isantabolism
I-Yoga yenza kube lula ukunciphisa ubunzima ngenxa yokumiselwa kwemetabolism. Oko kungekhona ngokudla iikhalori kunye nokuchaphazela umzimba, kodwa ngokuchaphazela inkqubo ye-endocrine ngokupheleleyo. Kwi-yoga, kukho ezininzi i-asanas ezichaphazela inkqubo ye-hormonal kunye nesondo, i-adrenal gland, i-thyroid gland. Ngethuba lokusetyenziswa kwe-asanas, "baxhatshazwa" kwaye bafumana ukuqhuma ngamandla kwe-oksijeni. Ngenxa yemiphumo eyinkimbinkimbi yogaga inceda ukubuyisela imetabolism. Izithuba eziphambili ezithintela i-thyroid gland kunye nokulawula umthamo we-metabolism. I-Sarvan-gassan, i-shershasana, i-halasana - ezo zibeka xa imilenze iphezulu.
Ukuxubusha imisipha
Umkhuba we-yoga yintlangano, oko kukuthi, isenzo somzimba esiya kuthintela ngokuqinisekileyo isibalo. Ezinye i-asanas zingasetyenziselwa ukusebenzela indawo ethile. Oku kunye ne-asanas kwi-press, kunye neendlela ezininzi zokuhamba. Emva kwakho konke, kufuneka ugcine umbane ukusuka kumasekhondi angu-30 ukuya kumzuzu omnye nesigamu. Olu hlobo luqeqesha umzimba kunye nentliziyo engcono kunomzuzu o-40. Nangona kunjalo, ungakulibali ukuba i-yoga ayilunganga, kwaye akufuneki kube yimisipha. Ngexesha lokusebenzisa kakuhle, umzimba awulimazi, nangona izihlunu zisebenza ngamandla onke. Ukwamkela isikhundla esingavamile, imizimba yethu. Umsebenzi wakho kukuqonda ukuba yeyiphi imisipha, ngokuba isebenza (xa wenza amandla ngaphambi), kwaye yiyiphi "nje yenkampani". Iqela lokugqibela lemisipha kwaye kufuneka uqondise inkqubo yokuphumla.
Chaturangadand-ngaphambi
Ulale phantsi ubuso, phantsi kweentendelezo phantsi kwinqanaba lesifuba, imilenze ihlukane. Ekuphumuleni, pha kamisa umzimba ngamasentimitha ambalwa, ngokugxininisa ezandleni nasezinzwaneni. Ibhunga lifana nomgangatho, amadolo aphelile.
Vrksh-ngaphambi
Yima ngokuthe tye, iinyawo kunye, izithupha kunye nezithende zithintana. Bhinqa umlenze wesobunxele uze ubeke unyawo ngasekunene, iminwe "ibheke" phantsi. Ukulinganisela emlenzeni wokunene, pha kamisa izandla ezisezantsi: iintendelezo kunye kunye, zikhwebu ezindlebeni. Gcina ifowuni embalwa imizuzwana. Ngokuqhelekileyo siphupha malunga nokuba umzimba wethu awudingi ukunciphisa ubunzima: impilo imnandi, iqhelekileyo. Kule meko, i-yoga iya kuba namandla.
- I-Asanas yokuqinisa i-press
Paripurna Navasana
Hlala ngqo, imilenze isondele. Sichaza i-trunk emuva emva koko, ngeliphakamisa imilenze yomibini. Ukulinganisela kwiintsimbi. Gudla iingalo zakho phambili, kufana nomgangatho, iintendelezo kumnye. Phefumla kakuhle.
Ardha Navasana
Hlala phantsi, udonsa imilenze phambili. Gweba iminwe yakho uze uyibeke emva kwentloko yakho. I-Exhale uze uyibuyisele umzimba, ngelixa uphakamisa imilenze yakho, amadolo akho ahamba. Ukulinganisela kwiintsimbi. Gcina iinyawo zakho kwinqanaba lika-30-35 degrees ukusuka kumgangatho.
- I-Asanas yokomeleza iminyango nemilenze
Utthita tricon phambi
Yima ngokuthe ngqo. Kuphefumlelwe, gxuma ngokubanzi, kwaye welula iingalo zakho kumacala omgca wecala. Jikela unyawo lwekunene kwi-90 degrees ngakwesokudla. Ncedisa i-trunk ngakwesokudla. Gamba isandla sokunene ngesikhumba sokunene, uze ubambe ingalo yesobunxele. Khangela iminwe yesandla sakho sobunxele.
Virabhadr-mbele
Yima ngokuthe ngqo. Kuphefumlelwe, gxuma ngokubanzi kwaye ulula izandla zakho emacaleni kumgca wecala, iintende. Phakamisa iingalo zakho ngaphezu kwentloko yakho kwaye udibanise nabo. Jikela umlenze wokunene kunye ne-torso ngakwesokudla ngama-90 degrees. Ukukhupha, ukuguqa ngamadolo angama-90.
Ukulungisa ukutya
Utitshala ohlakaniphile we-yoga akaze abeke izimo ezinzima kubaqalayo, abenqatshelwe ukuba badle ukutya okuthile. Oku akuyimfuneko kuba nje emva kweenyanga ezimbalwa zokuqeqesha rhoqo ukutya kwakho kuya kuqala ukutshintsha ngokwalo. Uya kuqalisa ukuphawula ukuba yeyiphi imveliso ekunika amandla kunye nenhlalakahle efanelekileyo, kwaye ingashiyi nto ngaphandle kobunzima kwisisu. Kancinci, ukutya okuninzi, izityalo kunye neziqhamo ziya kubonakala kwimenyu yakho, kwaye inyama kunye nemveliso enomthi iya kuba yincinci. Kungenzeka ukuba ekugqibeleni uya kutshintshela ngokupheleleyo ukutya kokutya. Lungiselela ukuba unokuphelisa utywala ngokupheleleyo, okanye ukunciphisa ukusetyenziswa kwawo ubuncinci. Kwaye oku kunenzuzo kumfanekiso, kuba iziyobisi ezinxilisayo - enye yezinto eziphezulu kakhulu zokutya.
Agnisara Kriya (ubuchule "bokuhlanjululwa ngomlilo")
Le nqubo isebenza kwinkqubo yokutya kunye nesibindi, ikuvumela ukuba udle ngaphantsi, ngelixa ufumana ubuninzi bezondlo kwizondlo. Hlala phantsi, njengoko kuboniswe kwisithombe. Yibambe iqhosha lakho kwisifuba kwaye uphume ngokukhawuleza. Izihlandlo eziphindwe kabili ezingama-25 kunye nokunyuka okubukhali, udonsa esiswini. Nciphisa ngokukhawuleza kwaye uphinde uphume ngokukhawuleza. Phinda umjikelezo ubuncinane kathathu. Ngosuku olukude, xa ungafuneki ukukhawuleza naphi na, awuyizicwangciso iintlanganiso kunye nabahlobo kunye nabasemndenini basidla kwiintsapho zenu, benqabe umgangatho "wesidlo sakusihlwa-isidlo sakusihlwa". Beka phezu kwetafile amacwecwe ambalwa kunye nemifuno, imifuno, amajikijolo, i-nut, izithelo ezomileyo. Ngethuba lemini, thabatha yonke into oyifunayo ngokutya. Musa ukulibala ukunikezela ngomzimba ngamanzi amanzi okanye itiye eluhlaza. Eli lihle ithuba lokunika umzimba ithuba lokutya okunzima. Qhubeka kule mgaqo: ungadla nantoni na into oyifunayo, kwaye rhoqo xa ufuna. Kungaba nzima kakhulu ukuyiqonda kulabo abasetyenziselwa ukutya kunye nokunciphisa kwabo bonke. "Kwenzeka njani oku" konke "? Kwaye ukuba ndifuna ukutya ikhekhe ebusuku? "Ndikholelwe, ukuba uqale ekuseni nge yoga, awuyi kufuna. Xa ungadla yonke into kwaye rhoqo, akukho mfuneko yokutya ngokutya.
Amanyathelo okuqala kwi-yoga
Kwisifundo esinye, awukwazi ukukhetha ukuba i-yoga yokucamngca ilungile okanye ixesha lokuya kwiklasi yesiLatini. Ukunikezela i-yoga ubuncinane ngenyanga.
Bhalisela isikolo se-yoga
Ukuba awunalo ithuba lokuya kwiiklasi, ungayenza i-yoga ngokwakho usebenzisa ikhosi yevidiyo. Kodwa kwinqanaba lokuqala kukukhetha ukubandakanya notitshala onokukunceda ukuphuhlisa inkqubo efanelekileyo, kukufundisa indlela yokwenza i-asanas ngokufanelekileyo kwaye uphumule. Ngokuvakalayo kuphela ngaphandle ngaphandle kokuvavanya indlela ochanekileyo ngayo yonke intshukumo.
Yenza njalo
Eyona mihla. Inkqubo efanelekileyo ifana nalokhu: kanye okanye kabini ngeveki usebenza kwiholo, kwaye kwiintsuku ezisele uzenza ekhaya. Ewe, ukuba uthabathe iindidi ezimbini zeprogram: gcwalisa (ukusuka kwiiyure) kunye nefutshane (imizuzu engama-30).
Musa ukulinda iziphumo ezikhawulezayo
Ngeke ulahlekelwe ngumzimba, kwaye umzimba wakho awuyi kutshintsha emva kweeseshoni ezininzi. Kodwa ngenyanga uvele uqaphele ukuba kukho utshintsho. Nangona uye wabandakanyeka kwizemidlalo ngaphambili, uya kubona ukuba umzimba uphelele ngakumbi. Kancinci, uya kuqalisa ukunciphisa ubunzima, nangona ubonakala ungenzi mzamo ozodwa wokwenza oku.
Funda ukuphulaphula umzimba wakho
Abadlothi, abafundela ukukhethwa kokutya kwezingane, beza kwisigqibo sokuba abantwana abangaphantsi komnyaka omnye beemveliso ezahlukeneyo bakhethe ngokuchanekileyo oko bafuna. Kodwa kwiminyaka emithathu sele sele ilahlekelwa ngulo lwazi. Sawulibala ukuba sinokuziva njani kanye kanye esiyidingayo. Mamela umzimba wakho - oku kuyintloko kwiimpumelelo.