Ubuhle buvela ngaphakathi
Nangona umntu okhangayo akabukeka enhle xa ecaphukile, ecatshukile okanye ecaleni. I-Yoga isifundisa ukuphumla, sinceda ukusombulula iingxaki zemihla ngemihla kwaye sibonisa indlela yokuziqonda. Kwinkqubo yokwazi ngokwazi, sinobuchule obuninzi kwaye sincinci - ukunyakaza kwintsholongwane nganye kulula, umgudu uyagqitywa, ngenxa yoko, ulusu lufumana ukutya okunomsoco kwaye lubukeka lulungele kwaye luvalo, njengokungathi lukhanya ngaphakathi. Umzimba uqala ukukhanyisa ubuhle.
Ukuya ngaphaya kwemiqathango yolwazi
Sasizalwe ngeengcamango ezicokisekileyo kunye nomphefumlo oqaqambileyo, ngaphandle kokubandlulula kunye namava anomdla. Njengoko bekhulile, kwafuneka silwe neemeko ezixinzelelekileyo kwaye sibe nemikhwa engozi - eboniswe emzimbeni wethu. Ngaphantsi komthwalo wale ngxaki, amahlombe atyunyiwe, umgudu uthathwa njengesimo esingavumelekanga, ingqondo ihlale ikhululeke ngeengxaki, okwenza kube nzima kakhulu ukuphumla. Ukusebenzisa i-yoga kubangele, sizitshintshe ukufuna ukuvumelana, ukulinganisela phakathi kokunyakaza kunye nokusa. Oku kusinceda siqonde ngakumbi iminqweno yethu, siqonde isimo sengqondo esiphephayo kwaye senze isigqibo esifanelekileyo. Abantu badla ngokuya kwiiklasi ze-yoga kunye nokulindela malunga noko bangayifumanisa ngokuzenza njengeasanas ngaso sonke ixesha. Kuyinto ekhohlakeleyo ukuthetha, kodwa baninzi abantu baphatha isimo kwizandla zabo njengento engumntwana. Mhlawumbi zisetyenziselwa ukwenza izinto ezinjalo 20, 30. Iminyaka engama-40 edlulileyo, kodwa mhlawumbi akazange acinge ukuba kuya kufuneka aphindwe kwakhona. Kwezinye iimeko, izinto ezinje, ngokomzekelo, ukukhula, zinokuthathwa njengengqinisiso yolu hlobo lwemiqathango. Kwaye ngamanye amaxesha ukukhula okufanayo, i-alas, kunokukhokelela kwimeko ethile yokulimala komzimba ngelixa wenza i-asanas. Kodwa ngenxa yokuqeqeshwa okuqhubekayo nokuqhubekayo abantu abaphakamileyo banokugqiba ukwenza ukuma ezandleni zabo. Ngaloo ndlela, i-yoga isonakalisa iinkolelo zethu kunye neenkolelo zethu ngeziphene zethu. Siqala ukuqonda ukuba imida yamathuba ethu ububanzi kunokuba sasiyicinga, kwaye ngoku siva novuyo lokuphindukuzalwa, njengokungathi sizalwe kwakhona. Kufana nokuzonwabisa ngendlela inja yezilwanyana efunde ngayo ukwenza imiyalelo emitsha. Yingakho isabatha sinomlinganiselo omkhulu kwaye unenjongo yokwengqondo kwengqondo. Ngomzimba, ukuvuselelwa kwansuku zonke kwenkqubo ye-endocrine kuvumela ukugcina i-hormonal level. Ekugqibeleni izihlunu zifumana ithowuni, qinisa. Kwaye nomphumo we-psychotherapeutic ye-yoga kulabo bawenza rhoqo, kubonakala kwimpilo yemihla ngemihla. Abalandeli be-yoga baqaphele ukuba banako ukwandisa imida yabo.
Ukuphefumula wobomi
Kubaluleke kakhulu ukugcina umntu kunye nokuqonda kwakho. Le nto iyasixhasa kwaye iyasikhusela ubomi. Kwaye ukuma komzimba kuwukubonakaliswa kwento esimele. Isiphumo sokwazi kwethu okuzicothayo, ngokungazenzisiyo, okungaziqondi, okuchaphazela iiferensi, inkqubo yokujikeleza, izitho, amathambo, iintambo kunye nezihlunu. Isithintelo esikhulu senkululeko kunye nokwaneliseka kukungakhathaliseki ukunyaniseka kwengqondo nomzimba wethu. Ukulawula ukuphefumula (kwiSanskrit - Pranayama) ngenye yezinto eziphambili ze-yoga. Ukulawula i-inhale-exhalation, silawula ingqondo yethu. Esi sixhobo esiyisebenzisayo xa sisebenzisana neprana (kwifilosofi yaseNdiya - uhlobo oluthile lomzimba wobomi). Nomaphi apho, kuzo zonke iimeko kukho ubomi, kodwa kukho i-prana. "Pra" kwiSanskrit kuthetha ukunyakaza, kwaye "ku" yinguqulelo rhoqo. U-Prana unjengombane, okhoyo kwimeko kuwo onke amafomu ayo angalindelekanga. Umbane ukhanyisa apha naphandle, kwaye asinakuze sibheke ngokuchanekileyo apho iya kukhanda isibhakabhaka ngokuzayo. Kodwa ukuba sidibanisa umbane kwiimbambo, ukunyakaza kwayo kuya kuqikelelwa-kuphela ke siyakwazi ukuyilawula. Intambo yindlela esinokuhambisa ngayo umbane ukusuka kwinqanaba A ukuya kutsho B kwaye unokusebenzisa le mandla, umzekelo, ukukhanyisa izindlu nezitalato. Siphila njengesikhokelo esikuyo ukuhamba kwe-prana, kodwa inyaniso kukuba ezi zingcingo zingaphambukiswa, zonakaliswe okanye ziphulwe. Umkhuba we-yoga uvumela ukuba sibuyisele amandla okuphila kwiinkambo zethu kwaye sivumele le nto iphele ngokukhululeka kwakhona emzimbeni.
Siyinto esiyidlayo
Ukubonakala komfanekiso kuxhomekeke ekutya esikudlayo. Kwaye enye yezinto eziphambili ezichaphazela oku kukutya. Andiyi kukuxelela ngemifuno okanye indlela esifanele siyidle ngayo, kodwa ndingathanda ukwabelana ngamanye okufumanisa kwam, ngakumbi ngokuphathelele iziphuzo eziphilileyo. Iveki nganye ndiya kwivenkile ndithenge imifuno, iikomkom, i-radish kunye ne-nettles. Ndidibanisa yonke imveliso kwi-blender kwaye ndisela, kwaye nangona akusiyo isiselo esinomnandi kakhulu, ndivakalelwa kukuba undizalisa ngamandla, uyomeleza kwaye unamandla. Iingqungquthela ezihlaza ezivela kwiimifuno, iigciwane zengqolowa kunye nemifuno nazo zinomdla kakhulu kumzimba, kuba ziqukethe iivithamini ezininzi, ezimbiwa kunye nama-amino acids. Igama elithi "Surya" lithetha "uLanga", "uNamaskar" lithetha "ukubulisa". Lo mkhuba uthandwa kwi-yoga. Kufana nokulungiselela ukuvuselela ngokomoya nokwandiswa kwengqondo. Ixesha elifanelekileyo leeklasi liphuma ilanga.
Tadasana (pose kwintaba)
Yima ngokuthe tye, iinyawo kunye, izithupha kunye nezithende zithintana. Qinisekisa ukuba isisindo somzimba satshatyiswa ngokufanayo kulo lonke unyawo. Musa ukuluhluza iinzwane zakho ezinkulu, uzikhuphe ngaphandle kwaye uzigcine zikhululekile (ezi zikhundla zazo zonke izimo ezimileyo). I-Hips kunye nezintambo zifake, zifake isifuba, zomelele isisu. Khupha intamo, ngelixa ikhanda likhangele phambili. Gcina izandla kunye nomzimba, udonsa, iintendelezo ezijongene namathanga kwaye unabo kumgca ofanayo. Musa ukuphakamisa amahlombe. Yima kangangokuba imizuzu engama-20 okanye engama-30 uze uphefumle ngokuqhelekileyo. I-Tadasana ibaluleke kakhulu, kuba amaninzi asanas aqala kwaye aphelile nale nto.
U-Uttanasana (ukunyanzeliswa kwe-traction ejulile)
Kwi-exhalation, ixhomekeke phambili, ubeka izandla zakho entendeni efana neenyawo (iminwe yezandla kunye neenyawo kwinqanaba elifanayo), ongenakufikelela emgangathweni, unokuthabatha. Emva koko zama ukuchukumisa intloko yedolo. Hlalani kule ndawo nge-1 -2 imizuzu kuxhomekeke kumalungiselelo. Kwi-inhalation, phumula kwaye ubuyele ngokukhawuleza kwisikhundla sokuqala, izandla ngexesha elinye lihlala phantsi. Yenza umfutho ophumayo.
U-Urdhva mukha svanasana (inja yokuma kunye nentloko ephakanyisiwe)
Thetha kwisisu sakho, faka iintende zakho kwizinga lesifuba. Iinyawo zilele phantsi phantsi 30-40 cm. Kwi-press ye-exhalation, gxotha umzimba ukusuka phantsi uze uqonde iingalo zakho. Ukuphosa umlenze wakho nokuphonsa intloko yakho, ukuguqula. Kule meko, umzimba kunye nemilenze kufuneka ibe kwisisindo, ukuphumla kuphela ezintendeni nasezinyaweni (ukuphefumla ngaphandle). Bamba kule ndawo malunga nemizuzwana engu-10-15. Emva koko buyela kwindawo yokuqala.