Ukuba uzimisele ukulahlekelwa isisindo ngoncedo lwe-yoga, kufuneka ulungele umsebenzi omkhulu. Inyaniso kukuba le mizimba ayinakunceda nje ukuthetha ukunyusa ubunzima, kodwa ukuqinisa isiphumo esifikelele ixesha elide. Uya kufuneka usebenze rhoqo kunye ngokubanzi, kuphela ngale ndlela uza kukwazi ukugcina utshintsho olulungileyo. Kuwe i-metabolism iya kuhlengahlengiswa, yonke inyama iya kususwa kwi-slags kunye ne-toxins, inkqubo yokugaya kunye nokuphefumula kuya kuphucula kakhulu.
Yoga isakhiwo esinokulahlekelwa ngumzimba
Kuyaziwa ukuba i-yoga iqukethe i-asanas. Lo msebenzi, izikhundla eziphambili kakhulu kwinkqubo yokulahlekelwa ubunzima. Kukho ininzi kubo, kodwa sikunika kakhulu. Emva kokuba uyaziqonda, unako ukuqhubela phambili kwizinto ezinzima. Kodwa khumbula, i-yoga ngumsebenzi oguqula umzimba kuphela, kodwa iingcamango, ngoko ulungele ulungelelaniso, utshintsho olulungileyo. Udinga ukudibanisa iindlela zokuphefumula ezifanelekileyo kunye nomsebenzi wokwenyama.
Inkqubo yokuphefumula ye-yoga yokulahleka kwesisindo
Lo msebenzi ubizwa ngokuba yi-kapalabhati. Ukuze uyenze ngokufanelekileyo kufuneka uvuke, faka iinyawo zakho ububanzi bamagxa akho uze ulungele umva wakho. Ukukhawuleza ukuba uphuphe ngeempumlo, ngokukhawuleza udwebe esiswini. Gcina umoya ngomzuzwana embalwa uze uphume ngokuthula. Phinda lo msebenzi malunga nama-50 amaxesha. Ngesifundo ngasinye, ukwandisa inani lokuphefumula, ufikelele kwiminyaka eyi-100. Zama ukugcina umzimba wakho uhamba ngexesha lomsebenzi, ngaphandle kwesisu.
Khumbula! Yoga uyonwabile. Zama ukuonwabela yonke into yokusebenza, kuphela ukuze ukwazi ukufezekisa iinjongo zakho kwaye ufumane ukuvumelana.
I-yoga ye-Asanas yokulahleka kwesisindo
Sikunikezela njengama-asanas ambalwa, okuya kunceda ukutshiya ukunyusa ubunzima obukhulu.
Uttanasana
Qala ngomsebenzi owanceda ukususa iifomethi kwisisu. Ngelo xesha, kuya kuphucula inkqubo yokutya. Igama layo linguTutanasana, oku kuthetha "ukunweba okukhulu".
Hlalani kwindawo efanayo kunye neendlela zokuphefumla, phakamisa iingalo zenu ngaphezu kwentloko yenu kwaye niluleke kangangoko kunokwenzeka. Ngethuba lo msebenzi, musa ukucothula izithende ukusuka emgangathweni, ulula umlenze. Ungalibali ukuphefumula ngokufanelekileyo. Phalaza, pha kamisa izandla zakho, uphume ixesha elide-ulula.
Musa ukuguqa phantsi uze ufake izandla phantsi. Zifanele zifanane neenyawo. Ukuba awukwazi ukufikelela kumgangatho, bamba umlenze ophantsi uze uqhubeke usolula. Ukuphuma kwiphakabhaka kwakhona ukunyusa nokunyuka, izandla ezantsi.
Virabhadrasana II
Lo msebenzi ogqwesileyo oya kunceda ukuqinisa iinyawo nezandla. Kwakhona kukuchaphazela ngokuqinisekileyo imisipha yomva kwaye kunceda ukususa iiphozithi kwisisu.
Hlala kwindawo yokuma. Ukuxhoma kancane kwaye usasaze imilenze yakho ibanga elingama-130 cm. Emva koko, faka izandla zakho emacaleni. Iintende kufuneka zijonge phantsi. Ujike unyawo olungakwesokudla ukuya kwicala lasekunene, kufuneka libe ngephambili. Umlenze wesobunxele uphendulela nje. Ngenxa yoko, kufuneka babe kumgca ofanayo. Umlenze wesokunene ugobile ukuze wenze i-angle efanelekileyo. Jikela intloko yakho entendeni yesandla sakho uze ubheke kude. Hlela ngomzuzu. Phinda okufanayo kuphela kwelinye icala.
Vasishthasana
Umzimba uqeqesha imisipha yomzimba. Ngokufanelekileyo ichaphazela ithoni yezihlunu zezandla kunye neenyawo.
Lungisa umatshini wokuqeqesha kwaye ulale ngecala lakho lesobunxele. Umlenze wokunene ufanele ulale ngasentla kwekhohlo, kunye nesandla phezu kwethanga. Beka isandla sakho sobunxele phantsi kwisandla sakho, phantsi kwegxala lakho. Ngoku kufuneka uphakamise inxalenye engaphezulu kwimeko. Gcoba umlenze ukusuka phantsi uze ubambe kuphela, uncike kwisandla sekhohlo kunye neenyawo. Emva kokuba uzimisele ukubeka indawo, pha kamisa isandla sakho sokunene, bhoxa esiswini sakho, uphinde ubambe i-pelvis phambili. Yenza le sahamba kwimiba yomibini.
Utkitasana
Ukuzivocavoca okufanelekileyo ekuqiniseni iminyango nemilenze. Ikhuthaza kakhulu ukuphuhliswa kwemisipha yemilenze nesisu.
Inkqubo elula yokuphunyezwa, kodwa uvavanyo olunzima kakhulu. Yima ezinyaweni zakho uze uzibeke ububanzi beeplavis yakho. Phakamisa izandla zakho phezulu. Hlanganisa intende. Konke oku kufuneka kwenziwe ngokuphefumlelweyo. Emva koko siphumelela, sithobe ngobumnene size sigxumeke size senze i-hip ibe yifana nomgangatho. Ukususela kwicala le-pose likhumbuza, njengokungathi uhleli esihlalweni. Musa ukukrazula izithende zakho phantsi. Khanda kwaye uvale imizuzwana engama-30. Phinda usebenzise amaxesha amaninzi.
Shalabhasana
Umsebenzi omhle wokomeleza umva nokuphucula inkqubo yokutya.
Kufuneka ulale emlonyeni wakho. Izandla ziyeke uze ucofe kwiinqumlo, cindezela imilenze. Ukukhupha ngokukhawuleza nokukhupha, pha kamisa imilenze kunye nesifuba ngokuphakamileyo kunokwenzeka. Zama ukuchukumisa isisu kuphela.
Paripurna Navasana
Ukuzivocavoca kunceda ukuqinisa imisipha yesisu, kwaye ngokufanelekileyo kukuchaphazela umsebenzi wegciwane lesisu.
UAsana uhleli, eguqa ngamadolo uze ubeke phantsi kweenyawo. Ukuphefumula uze uphakamise ama-degrees angama-60. Zama ukugcina umqolo wakho ngokuchanekileyo, akudingeki udibanise. Xa uphumelela ulungele imilenze yakho uphakamise kwiqondo leso. Kulo mzuzwana, lungisa i-pos for 30 seconds.
Chaturanga Dandasana
U-Asana ngokunyuka kwesisindo se-belly - tones imisipha kwaye yenze i-posture.
Ukuze uyenze, kufuneka uqhube kwaye ulale ngesisu sakho. Beka iintende zakho phantsi kwisondlo sakho. Iminwe imele iqhutywe phambili, kwaye imilenze isasazeke. Ukukhupha ngokukhawuleza kwaye uphumelele ngokuphakamisa umzimba kunye nezandla zakho. Isikhundla somzimba sifanele sibe sisigxina kumgangatho. Zama ukugoba, kubalulekile ukugcina umzimba uqonde kwaye akukho nhlobo ukuguqa ngamadolo. Zibophelele kwisixa esiphezulu sexesha.
Bhujangasana
Enye ye-asanas esebenzayo yokuqinisa umlenze. Ukuchaphazela ngokugqibeleleyo imisipha ejulile emva.
Ukwenza oku, hlala kwindawo efanayo - ukulala phantsi. Izandla ziphumla izandla phantsi kwinqanaba lesifuba. Ukunyusa nokuphakamisa umzimba, uncike kwizandla ezichanekileyo. Ukukhuphela, zama ukutsala isifuba phambili ngokubanzi. Ngexesha elifanayo, thabatha amahlombe akho emva nangaphantsi.
Adho Mukha Shvanasana
U-Asana unempembelelo enhle kuwo wonke umzimba, kwaye uqinisa imilenze.
Yamkele i-pose kwizinto ezine. Beka iingalo zakho malunga nobubanzi bamagxa akho uze ubakhuphe phambili. Ukuphefumla ngokukhawuleza. Ukukhupha, lungisa imilenze yakho. Hudula i-coccyx kwisilwanyana uze unwebe umva wakho. Izithende neentende kufuneka zibe phantsi. Hlela imizuzwana engama-30.
Shavasana
I-asana yokugqibela kwisakhiwo esincinci senzelwe ukukhulula ngokupheleleyo onke amaqela omzimba.
Ukwenza oku, kufuneka ulale emhlane wakho kwaye usasaze iingalo zakho nemilenze. Akufanele baphathane. Iimpawu zijika kwisilwanyana, vala amehlo akho uze uzame ukuphumla. Khawucinge ngendlela inxalenye yomzimba wakho ivuselela ngayo. Thetha kulo mbuzo malunga nemizuzu eyi-15.
Ukusetyenziswa rhoqo kwesi setha se-asanas yokulahleka kwesisindo kuya kukukhawuleza kukunike umphumo oyifunayo. Ukuba uncedisa ukuzivocavoca ngokutya okufanelekileyo kunye nokuhamba kwansuku zonke, ungakujabulela ngokukhawuleza umzimba omhle kunye onamandla, kwaye ukongeza, kunye nempilo enamandla.