Yenza i-yoga kwaye wenze iiklasi ze-yoga ngomfanekiso omhle unqwenelekayo imihla ngemihla ngeyure eli-1. Ukuba akunakwenzeka ukwenza njalo imihla, kubalulekile ukuqhuba iklasi, ubuncinane kathathu ngeveki. Umthetho ngokusemgangathweni: ngokubhetele kangangoko, kodwa encinci ncinane, kuninzi, kodwa kunqabile.
Ukusebenza kakuhle, kuyimfuneko ukutshintsha inkqubo yakho yemihla ngemihla ukwenzela ukuba iiklasi zibe yinxalenye yesigqi sakho sobomi. Ngoko ke, kuyinqweneleka ukuqeqesha ngexesha elinye. Kubaqalayo, kungcono ukwenza oku kusasa, xa izihlunu "zihlambulukileyo".
Namela ukutya kwakho ngexesha leeklasi ze-yoga ngenani elihle. Ungadla kakuhle iiyure eziyi-3-4, okanye ube nesidlo esilulayo kwiiyure eziyi-1.5-2 ngaphambi kokuba iiklasi ziqale. Emva kokutya, ungadla kwisiqingatha seyure. Awudingi ukwesaba ukuba uya kubuya, ngokuba kwanona ndlela elula kakhulu yogaga ifuna iindleko zamandla aphezulu kakhulu. Unako ukusela ngokuthe ngqo ngaphambi kokuba usebenzise i-yoga ngomfanekiso omhle okanye emva kwabo, kodwa kungekhona kwinkqubo yokuzivocavoca. Ngaphambi koqeqesho, kufuneka uthathe isitya esifudumele okanye esipholileyo, kodwa qiniseka ukuba amanzi ashushu okanye, ngokuchaseneyo, iqhwa.
Ukusebenzisa i-yoga ngomfanekiso omhle oya kuwufuna:
- Ifomu lezemidlalo elithuthuzelayo, ngokubalulekayo kwezinto zokwendalo;
umbane okanye i-polypropylene mat.
Nangona usebenza, awufanele uxakeke: i-yoga idinga uxinzelelo oluthile, kwaye xa uqala ukuphazamiseka rhoqo, iziphumo aziyi kuba kuhle njengoko ulindele. Kwixesha elizayo, lo mkhuba uzokukunceda xa uqhuba i-yoga ngomfanekiso omhle: ukulahla ukwesaba kunye ne-phobias; ingqwalasela engcono; ukulawula umzimba; ngokukhawuleza ukususa uxhaphalo kuzo zonke iimeko zobomi; kuba namandla.
Ukuphefumla
Yima ngokuthe tye, iinyawo ekude kwi-12 cm ukusuka kwenye, iisokisi phambili, iintendelezo ezidibeneyo kwinqanaba lentliziyo. Umqolo uphambili. Vala amehlo akho kwaye uphulaphule ukubetha kwentliziyo yakho, phulaphula ukuphefumula nokuphefumula. Uvakalelwa kukuba umoya ophefumulayo wenza ukuba umzimba wakho udangele. Yima ngokuthe tye, le nto ibonisa ukuzithemba. Ukuphefumla ngeempumlo zakho. Nciphisa ngokukhawuleza 5 kwaye uphinde uphumelele kwi-akhawunti 5. Phinda usebenzise amaxesha angama-10.
Ukuphelelwa ngamandla
Xa uphazamisekile, pha kamisa iingalo zakho phambili kwi-angle ye-45 degrees, iintendelezo kunye. Xa uphuma, phonsa amadolo uze wenze ukuhamba njengokuthi uhleli esihlalweni. Imilenze ifanele ilandelane. Qinisekisa ukuba amadolo akho asezingeni lezandla zakho. Zama ukwenzela ukuba ukuguqa ngamadolo akukukhathazi. I-posture kufuneka ixhase, kunokuba idale uxinzelelo olongezelelweyo emzimbeni. Emva kokufumana indawo efanelekileyo kakhulu, yilungise kwaye wenze 3 ukuphefumula okukhulu.
Kwi-exhalation ukusuka kwi-2 engezantsi ingalo okanye isandla, phakamisa idolo eliya kwibele, i-Back back iqonde. Njengoko uphumelela, buyela kwisikhundla 2. Isikhundla esinye nesithuba soku-3 3. Oku kuya kunceda: ukuqinisa imisipha yeendaba, iingalo nemilenze; ukuphuhliswa kokuhamba; kungcono ukugcina ibhalansi. Eminye imiqathango engama-2 no-3 kaninzi kangangoko ufuna. Gcwalisa ukutshintshwa kokuzilolonga kwesithuba 2.
Umbuzo wokuqala weqhawe
Ukususela kwisithuba soku-2, setha umlenze wokunene emva kwe-1 m ukuze umlenze okunene ufike kwi-angle ye-45 ° ngokubhekiselele kumgangatho. Jonga ngoko ukuba idolo lomlenze okhohlo lisezingeni le-sock. Gcina izandla zakho ngqo. Yenza u-pose kwaye wenze 3-5 ukuphefumula. Ukuzivocavoca kuya kukunceda: ube nzima kakhulu; kunceda, ngakumbi xa ukhathele.
Isibini sesiBini seMfazwe
Ukusuka kwinqanaba 4 ekuphumeni, phakamisa isandla sakho sokunene phambi kwakho, uphinde ukhuphe isandla sakho sokhohlo. Vula iinqumlo ngakwesobunxele. Idolo elifanelekileyo kufuneka libe sezingeni lesithende. Yivaka amandla okudlula eminwe yakho. Yenza u-pose kwaye wenze 3-5 ukuphefumula.
Lunge
Ukususela kwi-pose 5, gcina izandla zakho phantsi. Ziphakamise kwiingcebiso zeminwe yakho, welula umqolo wakho nomlenze onene. Ibhokisi lomlenze wesobunxele ligobile. Emva koko pha kamisa isithende senyawo sakho sokunene. Kule meko, umlenze ufanele uhlale uqonde. Ukuba ufumanisa nzima ukwenza lo msebenzi, kukho ukhetho lwesibini, olulula. Ukongezelela, nciphisa idolo lelinyawo lokunene phantsi. Hlaziya i-pose uze uthathe 1-2 ukuphefumula.
Ukususela kwi-6 ye-inhalation, gcina isandla sakho sokunene kumgangatho, uye ngasekunene, welula isandla sakho sekhohlo. Umlenze, umlenze nemilenze akufanele iguquke. Thabatha isandla sakho uze ukhangele. Ibhokisi lomlenze wesobunxele ligcinwa ngokuhambelana nomlenze. Ukuba kunzima kuwe ukuba ugcine ibhalansi yakho, wehlisa idolo lakho langasese phantsi. Thatha kwaye wenze u-5 uphefumle.
Ukugxotha phambili
Ukusuka kwi-pose 7, faka izandla zakho phantsi uze uxhomekeke phantsi. Thatha inyathelo ngesinyawo sakho sokunene ukuze kube ngasekhohlo. Gqiba ngamadolo kwaye ugobe phambili. Qaphela ukuba ukugoba komzimba kufanele kube kwindawo yecala, kungekhona isikhumba, ngoko umva wakho unokuhlala ixesha elide kwisikhundla sokuma ngaphandle kokuphazamiseka. Gcina iingalo zakho kwiingqungquthela kwaye ubambelele kwiingcebiso zezibonda. Khumula intamo yakho, amahlombe kunye nentloko. Hlaziya i-pose kwaye uthathe u-5 uphefumle.
Ukubethelwa kwesifuba kunye namahlombe ngokuthambekela phambili
Ukusuka kwi-positi ye-8, nciphise iinqumlo zakho, zibeke izandla zakho emva kwakho kwaye uzifake iminwe yakho kwisitshixo. Gxotha i ihlombe. Phakamisa izandla zakho kwaye uphakamise ngokukhawuleza ukusuka kumva wakho. Izisipha zezandla mazibe zixakeke kakhulu. Zama ukutyhala izandla zakho ngamandla. Unokuthi, uya kulawula ukuthatha izandla zakho emva kwakho ngaphandle kwe-3 cm. Ungazami ukwandisa eli xesha, kungcono ukugxila ekuphefumuleni kwakho. Vala umdiliya wenze 3 ukuphefumula.
Ukuhlahlela kwi-springboard
Ukususela kwisithuba soku-9 ngokuphefumulelwa, ukuguqa ngamadolo, krazula umgudu ngendlela enokuthi umqolo ufana nomgangatho. Thatha izandla zakho ezitshiyelweyo kwi-lock. Kufuneka ujonge ngathi uzimisele ukuxhuma kwi-springboard. Xa uphawula, buyela kwi-positi 9. Phinda uphindwe ngamaxesha amaninzi, thabatha i-pos in inspiration 10, xa uphawula, buyela kwi-pos 9.
Ukuthunyelwa
Ukususela kwisithuba soku-9, xa uphumelela, ungagcini iingalo zakho kwaye ubencancise ngenyameko emacaleni, kufuneka baxhomeke ngokukhululekile. Thatha imiphefumlo embalwa. Khangela ngokukhawuleza. Xa uthumela, "uzive" zonke i-vertebra. Ekuphenduleni kokugqibela, pha kamisa intloko yakho. Emva koko phinda onke ama-exercises, uqale nge-pose 4, kuphela ngomlenze omnye.