Indlela yokunciphisa uxinzelelo ngoncedo lwe-yoga

Cishe yonke into esisijikelezile, ngandlela-thile, ingabangela uxinzelelo. Kuyo nawuphi na umntu osebenzayo kuluntu, le ngxaki idla ngokukhawuleza. Zininzi iindlela kunye nezindlela zokujamelana neemeko ezixinzelelekileyo. Siza kujonga indlela efanelekileyo njenge yoga. Hisquequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequequeque

Ukuxhatshazwa kweentlungu eziye zaqokelela emini kungasuswa ngoncedo lwe-asanas elula ye-yoga. Ukuxinezeleka nokuxhalaba kuya kupheka. Ukuzivocavoca kuya kubuyisela umzimba kumgangatho wamandla, ukuguqula ube ngumntu ozolile kwaye onokulinganisela.

Unqulo Lusuku.

Unokuma ngokuthe ngqo, ubeke iinyawo zakho kunye. Ngaphambi kwesifuba, sihlawula izandla zethu kwisithuba somthandazo. Ukuphefumula ngokuphefumula uze uphumule. Vala amehlo ethu kwaye sigxininise ingqalelo kwintliziyo ye-chakra (yindawo yentliziyo, ngokulandelanayo). Konke oku kuya kunceda kwikamva ukugxila.

Hlola ukuguquka

Silala phantsi kwaye siphakamise iinyawo zethu eludongeni. Sineenkxalabo ezinamandla kakhulu eludongeni, kwaye emzantsi siyacinezela ngasemva. Sinoxinzelelo imisipha yemilenze kakuhle. Beka izandla zethu kunye nomzimba, ngoko-ke sihlala phezu kwabo ngamandla. Siphakamisa ngasentla, kwisifuba, isikhumba. Ngempumlo siphefumula ngokukhawuleza. Ngoko ukuba umzimba wakho uphuze ngakumbi, vala amehlo akho, udibanise i-bandage ejikelezileyo. Izijikelezo ezinhlanu zokuphefumula zikule ndawo. Ukuze uphume kule ndawo, velisa amadolo akho esifubeni uze ujikeleze ecaleni lakho.

Ngokubanzi isasaza iinyawo zakhe eludongeni okanye zihlanganiswe ndawonye, ​​kunokwenzeka ukutshintsha iimeko eziphazamisayo.

Virsana 1

Hlala phantsi phantsi uze uphenduke. Ngeli xesha, iintambo - phakathi kweentendelezo. Sifaka amahlombe. Beka izandla zakho kwiintendelezo. Ukuphefumula ngempumlo yakho, kakuhle. Umqolo uphambili. Amathambo e-ischium axinzelelwe phantsi. Imbono kufuneka igxininiswe kwinqanaba elizayo, kwinqanaba lemehlo. Kufuneka ube kule ndawo xa uziva ukhululekile.

Virsana 2

Hisque hisque hisqueque hisque hisque followingque hisquequeque hisqueque hisque hisquequequequequequequequequequeque following followingquequequequequequequequeque hisquequequequequequeque produitsqueque produitsquequequequequequequequequequequequequeque hisquequequequequeque hisquequequequeque followingquequeque Ukuphakamisa iingalo zakho phezu kwentloko yakho, uhlalise ngokukhawuleza. Ukufudumala, siwolulela phambili ekuqaleni, kunye nomzimba, kwaye kuphela ke siwa phantsi. Ukuthinta intloko yomgangatho, zama ukungazidilizi iintambo ezivela kuye. Zigxininise, vala amehlo akho uphumule. Kule ndawo, kusekho imijikelezo emihlanu yokuphefumula. Ukufudumala, sibuyela kwindawo yokuqala.

UJan Sirsasan

Hlala phantsi phantsi, ulula imilenze phambi kwakhe. Ukugoba komlenze wokunene emadolweni, udonsa isithende kufuphi nomphezulu wethanga. Ukuguquka unyawo, uvule, unciphise idolo phantsi (kufuneka kube ngaphantsi kwezinga lethanga). Umlenze wesobunxele uhamba phambili; Ngethuba lokuphefumlelwa, isigxina esingaphambi komzimba sisuka kwinqeni. Ngethuba lokuphefumula - sigoba phezu komlenze. Sibamba ngezandla zombini iinyawo. Sifudula umzimba omncinci, ukuze umgca we-axis yayo ibe phakathi kweenyawo. Ukuqhubela phambili, siyanciphisa isisu ngokuthe ngenye indlela, ngoko isifuba, ke-intloko. Ukuphefumla kancinci, ulula umzimba ngokuphefumula. Zama ukunciphisa imeko ephantsi. Sibheka unyawo lwenyawo, elululwe phambili. Sijolise ekuphumuleni izihlunu zesisu nesemva.

I-Pose yoMntwana

Ukuhlala phantsi, sibeka iintloko zethu kwizithende. Sinciphisa umzimba emadolweni ethu, silula izandla zethu ngasemva, kunye neentende. Sicinezela ebunzini phantsi, sinciphisa amahlombe, sizama ukuphumla ngokuzeleyo, siphumelele kwisimo sokuzola. Siphefumula ngokwemvelo, ngokukhawuleza. Siphumula ngokuvala amehlo ethu. Sihlala imizuzu embalwa kule ndawo. Ekuphefumleleni sisishiya esi sikhundla.

Urdhva mukha svanasana

Silala phantsi, sitshintshe imilenze yethu, siphendule iinyawo zethu, ukuze uhlangothi lwangaphandle luxhomekeke phantsi. Kwizandla ezithe tye sithembele kwinqanaba lamahlombe, sinciphise ibunzi. Ukuqhubela phambili izandla zethu phezu kokuphefumlelwa ukusuka emgangathweni, ukuphakamisa ngexesha elifanayo phezulu kwezinto zonke: umzimba, amatye, amahlombe kunye nentloko. Ukucoca iingqungquthela, ukunweba ukusuka kumqolo osezantsi. Gweba izandla. Sithatha amahlombe ethu. Sivula isifuba. Sinciphisa intloko emva. Qala ukwenza umthamo, ukugoba ukusuka kumqolo ongaphantsi, uncedo ngokuphefumla. Sijonge kwinqanaba "lesithathu iso" (phezulu phakathi kweelishi). I-flex flexible back with exhalation. Ukwandisa umthamo. Siphefumula, ngokujulile, ngeempumlo. Kule mpahla, kukho iikhomputha ezinhlanu, ukuphefumula.

Solabhasana

Silala phantsi esiswini. Ukwelula imilenze. Ngaphandle komzimba - izandla (iintendelezo phezulu). Phakamisa ngokuqhubekayo ukuphefumlelwa: intloko, ngoko-mahlombe, ngoko isifuba, iingalo nemilenze. Siphefumula njengesiqhelo. Hisque hisque his hisquequequequequequequequequeque produitsqueque followingquequeque his produitsqueque hisquequeque following produitsquequeque hisque produits produitsque produits following his produits hisquequequeque following hisquequequequeque followingqueque his followingque hisque his followingqueque his following hisque his produits produits his hisqueque his produitsque hisque followingqueque Inyawo kunye. Amadolo awaguqa. Iintonga ziyaqina. Siphefumula ngokukhawuleza, siphakamise ukuphefumlela phezulu, kunye nokuphumayo-phantsi. Ikholo leTrarac libonakaliswe ngokunyanisekileyo. Imijikelezo emihlanu yokuphefumula - ubude.

Ukuguqa ngamadolo

Hlala phantsi. Que his hisquequequequequeque his hisquequequequequequequequeque hisqueque to his hisqueque hisque following his hisquequequequequequeque following produits hisquequequequequequeque following his following hisque followingqueque followingquequequequequequequequequequeque toque hisque his following hisqueque produitsquequequequequeque followingque Asinxibi intloko, okanye intamo, okanye amahlombe, kwaye ungazidilizi phantsi. Ngokuqhelekileyo siphefumula. Sivale amehlo ethu, okanye sijonge ngamadolo. Sizama ukunciphisa uxinzelelo lwe-muscle kwisigxina. Kule ndawo, unokuhlala ixesha elide njengoko ufuna.

Salamba sarvangasana

His hisquequeque followingque :que his produits produits produits his hisquequequequequequequeque hisquequequequequeque hisquequeque hisquequequequequequequequequequequequequequeque followingquequequeque produitsqueque hisqueque produits his hisque hisquequequeque produitsquequequeque his hisque hisque hisque his his his hisqueque Sinciphisa intloko phantsi. Imilenze iguqa ngamadolo. Sidonsa iinyawo ezikufuphi. Ncedisa umva ngezandla zakho kwinqanaba eliphezulu. Siphakamisa imilenze yethu ngendlela ye "birch". Gcina izandla zakho ngobubanzi bamagxa akho. IChina siyifake kwisifuba. Le meko kufuneka imiswe. Khangela inamba. Kule ndawo, kukho ezininzi iintshukumo zokuphefumula. Que his his hisque hisquequeque hisque followingque hisqueque hisque hisque produits hisqueque hisqueque hisque produits hisque hisqueque produits hisque produitsque followingque produitsque produits hisque followingquequequequeque hisqueque hisque his hisqueque produitsque produits hisquequequequeque following hisquequeque hisquequequequequequequequequequeque Salala emhlane wethu kwaye siphumle.

Ukuphumla, uhleli

Sizama ukugcina ngqo umqolo wethu, sihleli phantsi. Ukulungiswa kwamagxa. Izandla - ngamadolo, iintendelezo. Siphucula izihlunu zamagxa, intamo, intloko, ubuso. Asiyi kuhamba. Ukuvala amehlo ethu, sibukela indlela esiphefumula ngayo kwaye siphefumle. Sigxila kuphela emzimbeni wethu nangokuphefumula.

Savasana 1 (iqhosha lemehlo)

Silala phantsi (ngasemva). Siphulaphule. Izandla kwicala ngalinye. Asithinti imizimba. Izandla ziphendukele phezulu. Imilenze iyahlukana kwaye ilula. Yeka - kumacala. I-Chin idonsa kwisifuba (inqanaba lentamo). Vala amehlo akho, gqoka i-bandage. Musa ukuhambisa. Uvakalelwa njani umzimba wakho, udibanise emgangathweni, ungene kwiimeko zokuphumla ngokupheleleyo. Ingxaki ihamba. Musa ukulala! Siphefumula ngokukhawuleza, ngokulinganisa. Zonke amaqela ezihlunu azikhululekile. Silandela kuphela umoya. Sicinga nje ngalo ...

Ekugqibeleni, ndifuna ukuthetha ukuba ngoncedo lwe-yoga, awukwazi nje ukuphelisa uxinzelelo, kodwa unokomeleza impilo yakho, ukuphucula ukuhamba kwakho kunye nokuguqulwa komzimba, ukufezekisa uxolo kwengqondo, kwaye, kubalulekile kubasetyhini, balahlekelwa iipounds ezimbalwa.