Kodwa, kukho inkqubo evivinywayo yokuvavanya enamava aneminyaka eliwaka. Ngokuphathelele kwimizimba yengqondo kunye nengqondo ye-yoga. Unomdla? Emva koko kubalulekile ukufunda amanyathelo ambalwa (asanas), ayanconywa ngabo bafuna ukunciphisa umzimba. Kodwa okokuqala kukufanelekile ukukhumbula imithetho emithathu ye "golide" ye-yoga:
- Ukumodareyitha kuyo yonke into.
- Rhoqo.
- Utshintsho oluvela kwilula luya kunzima.
Ukuba ulungele ukuhambelana nale mithetho, kwaye yonke imihla ukwenza okungenani ama-asanas amathathu ngamaxesha amane ngosuku, uya kuphumelela. Ubude bexesha lokuxhomekeka kuxhomekeke kwiingaphi iipounds ozifunayo ukunciphisa umzimba. Kodwa khumbula ukuba ukulahlekelwa kwesisindo somzimba akufanele kudlule kuma-450 ukuya ku-600 amagremu. ngeveki. Le meko ibaluleke kakhulu. Ngenxa yokulahleka okuthe ngcipheko kwesikhumba, isikhumba asiyi kubakho.
Ndicetyisa ukuba i-asanas elula, engabandakanyeki ekunciphiseni ukunciphisa umzimba, kodwa nakwimimiselo ye-metabolism kunye ne-bioenergetics yomzimba.
Yaye oko kubaluleke kakhulu: ngexesha lokuzibonakalisa ngokwengqondo kwizenzo kwaye kubangele ukuba uzama ukufezekisa. Khawucinge nje ulula, uguquguquke, uncedo lomzimba ngeengcamango zabo ezijoliswe ekufezeni umgangatho wokuvisisana nobuhle.
Suryanamasarasana
Ikhetho lokuqala. Isikhundla sokuqala: yimani ngokuthe tye, iinyawo-ububanzi begxalaba ngaphandle, iingalo ziyancipha. Gcina intloko yakho ngqo.
Kancinci kancinci kwaye uphakamise izandla zakho, ujikezele umzimba kwakhona kwaye ukhulise intsimbi. Ngethuba ulungelelanisa, gcina ukuphefumula kwakho imizuzwana engama-2-4, uze uhambe ngokukhawuleza.
Inketho yesibini. Isikhundla sokuqala: nayo. Kancinci, phuma, uphuthule kancane umzimba uze unciphise iingalo zakho, uzame ukufikelela kumgangatho. Gcina ukuphefumla kwakho ekuphumeni kwimizuzu kuze kube seminitha 4-6.
Padahastasana
Isikhundla sokuqala: yima ngqo, izithende kunye, iisokisi zodwa. Izandla ziyancitshiswa.
Ngelixa uvula umoya, pha kamisa izandla zakho ngaphezu kwentloko yakho. Kancinci kancinci, phuma kwaye uzama ukufikelela kwizandla zakho. Intloko intloko yakho emadolweni. Zama kungabikho imizuzwana. Ukuba ngaba besetyhini abaza kuqala baya kuba nzima ukwenza oku kusasa, uze uguqe ngamadolo. Kodwa yiba nesineke, xhobisa kwaye ngexesha elifutshane uza kwenza lo msebenzi.
Eppadahutanasana
Isikhundla sokuqala: Hlala phantsi phantsi ubheke phantsi. Iinyawo kunye, izandla zihlala phantsi kunye neentendelezo zisezantsi. Hlaziya. Phefumula ngokukhululeka.
Ukulungelelanisa iminwe yomlenze owodwa uze unqande umlenze wonke, omnye umlenze ukhululekile. Ukuqala ukuphefumla, ngokukhawuleza uphakamise umlenze ochanekileyo ngokuphakamileyo kunokwenzeka kuwe. Omnye umlenze awufanele ugobe, umzimba awufanele uhlulwe phantsi. Zama ukubamba ukuphefumula kwimizuzwana engama-4-6. Emva koko phefumla umoya kwaye unciphise umlenze wakho ngemizuzwana engu-8. Umlenze kufuneka uhlale uqondiswe. Emva koko phinda konke oku ngomlenze omnye.
Uttangpasana.
Isikhundla sokuqala: silale emhlane wakho. Izandla zolulela phezu kwesiqu. Imisongo iqondiswe. Ukuphefumula kukhululekile.
Xa ungenelela, welula kwaye uzinzame izandla zakho, uze ukhulise imilenze emibini u-25-30 cm ngaphantsi komgangatho uze uwabambe kule ndawo kumasekondi 6-8. Yenza umphunga ophuzayo uze unciphise imilenze yakho phantsi.
Pavanmuktasan.
Isikhundla sokuqala: silale emhlane wakho. Izandla zolulela kwi-trunk. Inyawo kunye.
Bend umlenze okunene emadolweni uze udonse emadolweni. Thatha umoya ophelileyo, ubambe umoya kwaye ngezandla zombini, cinezela ngamandla umlenze obophekileyo kwisisu nasesifuba. Emva koko, ukuphefumula, pha kamisa intloko uze uzame ukuchukumisa idolo lakho ngeempumlo zakho. Hlalani kule ndawo imizuzwana emi-5 ukuya kwe-10. Emva koko bhuqa uze unciphise intloko yakho phantsi. Emva koko, nciphisa umlenze wakho uphume. Phinda usebenze ngonyawo lwakho lwesobunxele, kwaye emva koko ubabini ngelo xesha.
Navasan.
Isikhundla sokuqala: silale phantsi phantsi, imilenze iqonde. Izandla zolule phambi kwakho kwaye zi sasaze ngokubanzi kunamahlombe akho. Beka isikhumba phantsi. Ngexesha elifanayo, phawula intloko yakho, isifuba, iingalo, imilenze. Zama ukugoba iingalo kunye nemilenze uze uphakame phezulu. Ukuphefumula kukhululekile. Hlalani kule ndawo ukusuka kumasekhondi a-6 ukuya kwe-15.
Savasana.
Le bandela kufuneka iyenze ekupheleni kwayo yonke imimandla yokuzilolonga.
Isikhundla sokuqala: ulale emhlane wakho, iingalo zoluliwe ngokukhululekile emzimbeni. Umlenze uqhawule umtshato.
Vala amehlo akho. Ukuphefumula ngokukhawuleza nangokucokisekileyo. Zama ukuphumla. Yenza oku kancane kancane. Qala ngezwane zakho, uze uqhubele kwezinye iindawo zomzimba wakho, uze ufike phezulu.