Iintlawulo zamandla
Iimvavanyo zo-Yoga zihlawulwa ngokungaphelelwanga kokuzilolonga kunokuba kwindawo yomzimba. Ngexesha lokusetyenziswa kwemiphunga, ukuphefumula kuhlala kusisiseko, umoya usasazeka kuphela kwindawo ephezulu yesifuba. Inkqubo yokuphefumula ngokujulileyo ibandakanya ukuhamba komoya kwisisu, ezalisa umzimba kunye ne-oxygen engaphezulu.
Ukuphefumla okukhulu kunye nokuzilolonga kunceda gqitha ngexesha lokubeletha - liphinde liphinde litshintshe, lisuse ukuphazamiseka nokuxhatshazwa. Ukuba uyabelwa ukuba ushiye i-laarean, thatha umoya okhulu-ukuze ukhululeke ngaphambi kokusebenza.
1. Intaba ephakamileyo kule ndawo, esinceda ukufudumala imisipha, ininzi ye-yoga izakhiwo ziqala. Sukuma, imilenze yakho ibanzi kunamahlombe akho, amadolo akho athambile, iinzwane zakho "zikhangele" ngqo, izandla zakho zifakwe phambi kwesifuba sakho. Vala amehlo akho, ukuphefumula ngokujulile (A).
Bhoxisa kwaye ujike iingalo zakho ngapha nangapha, uphuke kancane emva kwakho (B). Exhale uze uphakamise ngqo, ulandele iingalo zakho phambi kwesifuba sakho (A). Zama ukuphefumula.
2. Ukuxhasa unxantathu
I-posture iya kuqinisa zonke iisiphako zomzimba. Yima, imilenze yakho ibanzi ngaphezu kwamahlombe akho. Inyawo lomlenze ongakwesokudla "ukhangele phambili", ngakwesobunxele - ubuya kwicala. Ukugoba umlenze wesobunxele, ubeka isandla esokhohlo kwintlambo, amehlo akhohla (A).
Inhale kunye nokuqhutyelwa kwe-exhalation sebenzisa indlela yakho yokunene phezulu phezulu kwegxala, jonga kule ndawo. Nge-forearm yakho yekhohlo, gcina izibhambathiso zakho kwi-hip yakho ukuxhasa (B).
3. Qinisekisa ukuqinisa i-squat
I-pose izakulungiselela umzimba wakho kwinkqubo yokuzalwa. Sukuma, imilenze yakho ibanzi kunamahlombe akho, emva kwakho ukubeka imilenze yamakhonkco. Ukuguqa ngamadolo, ukuphosa kwi-squat ejulile, uhlale phantsi kwi-pillows, iintende zifakwe phambi kwesifuba.
Ukuphefumula
Vala amehlo akho, uphefumle kakhulu ngeempumlo zakho, ngelixa ukhulula imisipha yomzimba we-pelvic (ngeenxa zonke zesini) kunye nesethi yokuzivocavoca kwe-yoga yabasetyhini abakhulelweyo. Gcina kwisithuba sokuphefumla okukhulu-ukuphuma kwamanzi. Emva koko wehla kuzo zonke ezine ukuze ufake inombolo ye-4. Nceda nceda! Musa ukwenza lo msebenzi malunga nayiphi na impawu yokuzalwa ngaphambi kokuzalwa.
4. Intsimbi yekati
Lo msebenzi ungenziwa nakwixesha lokubeletha. Yima kuzo zonke iine, udonsa isisu sakho esiswini. Ukufakela kwaye ugobe ngokukhawuleza, ukhangele i-coccyx up, amehlo aphakanyiselwe kwisilwanyana (A). Exhale uze ujikeleze umva wakho, ucinezela i-chin yakho kwisifuba sakho (B).
Nciphisa iintolo kwizithende kwaye uphumule umphefumli omnye - ukuphuma kwamanzi (B). Phinda ulandelelanise ngokuphindaphindiweyo ezili-10. Ekupheleni, hlala kwindawo yokugqibela ye-5 ukuphefumula - ukuphuma kwimoya ukuphumla.
Ukufunda ukuphefumula
Ngethuba lokubambisa, zama iindlela zokuphefumula zasendulo kunye ne-pranayama umzimba (kuya kunceda ukuphumla phakathi kwemizamo). Vala amehlo akho, ukhulule imisipha yobuso bakho, wabeka intloko yolwimi kwinqanaba eliphezulu lezulu, kunye neentende zakho kwisisu sakho. Ncipha ngokukhawuleza kwaye uchukumise ngokukhawuleza ngeempumlo, cinga indlela ukuphuma kwe-air kufikela phezulu kwentloko kwaye ungene kwisona esezantsi kwisisu. Exhale ngeempumlo, udonsa isisu kwaye uvumele wonke umoya uphume.
Imilenze iwele, iintende zifumaneka phantsi kwesisu. Vala amehlo kwaye uphefumle ngokupompoza ngeempumlo zakho, izifo zomzimba zakho ziphumle. Gxila ekuphumuleni izihlunu zeplasvic. Nciphisa ngokukhawuleza kwaye uphinde ulandele iisethi ze-yoga zoqeqesho lwabesetyhini abakhulelweyo. Kuyaziwa ukuba i-yoga ayikho nje itoni yomlomo wesibeleko, kodwa inceda kwakhona ukujamelana noyiko lokuzala.