I-Yoga yinto enzulu yokwazi ngokwamathuba omzimba kunye nokukhulula kumava engqondo. Abo bazange bazame ukwenza i-yoga balahlekelwa uxolo lwengqondo kunye nokuvisisana kwemvelo. Kwaye abantu abachasayo emva kokusebenzisa i-asanas - okubizwa ngokuba yi-yoga-bayabonakala kwimpembelelo emangalisayo yokuzivocavoca okulula kwiimeko zomzimba jikelele. Ukusebenzisa i-yoga ye-yoga yabaqalayo kubaluleka kunanoma yiphina iminyaka kunye naluphina uhlobo lomzimba kunye nayiphi na isini. Unganqikazi, thabatha imizuzu eyi-15 uze uzame ukwenza ezinye i-asanas. Siqinisekile ukuba baya kutshintsha isimo sakho sengqondo kungekuphela kwakho, kodwa kwihlabathi. Senze ukhetho lwevidiyo "Yoga kubaqalayo ekhaya" ngakumbi kuwe!
I-Yoga yaseKhaya yabaQaleli: iingcebiso kunye nokuzivocavoca
Uhlobo oluphambili phakathi kwe-yoga kunye nezinye iindlela zokulahlekelwa kwesisindo kunye nezemidlalo kukuba akukho abaphumeleleyo kuyo. Uzibandakanyele wena, ngaphandle kokulinganisa ulwakho kunye nezihlunu zokuziqhayisa. Akukho mqeqeshi omi phezu kwakho kwaye akwenze uqubuzele kwaye udibanise nge-5 kilo-gram dumbbells. I-Yoga ayikhuphiswano.
Siza kuhlalutya imithetho eyisiseko ye-yoga yabaqalayo:
Gqoka iingubo ezingavumelekanga ukuhamba. Ngokufanelekileyo - imikhono yezemidlalo eneenkomfa zokususa ibhokhwe ephazamisayo ngonaphakade, iibhuleki zokwelula kunye neesokisi ezenziwe nge-microfiber. Ngokuqinisekileyo, i-T-shirt ephakamileyo kunye ne-loggings ethandekayo ifanelekile ekhaya.
Nangona kunjalo, ootitshala be-yoga abacebisi bayincoma ukuba bangenalo iinqwelo: ingaba ucoceko okanye kungekhona kwindawo yokuzivocavoca - kufike kuwe.
- Ungadli phambi kweeklasi ngeyure kwaye ungaphuzi i-cocktails kunye nezongezelelo zokutya - kwi-yoga akusizi nto.
- Thatha ibhotile yamanzi amaminerali ukuhlaziya umzimba emva kokuzivocavoca.
- Ukuphefumula ngumgaqo obalulekileyo we-yoga. Unganqikazi ukukhupha ngokukhawuleza okanye ukugxininisa kakhulu - kwi-yoga bonke bayalingana.
- Mamela umzimba. Ukukhulula ingqondo kwaye uphumelele ngokupheleleyo kwinkqubo yoqeqesho. Isithuba ngasinye kufuneka sidlulise amehlo akho, kwaye i-yoga kubaqalayo iya kudlulela kunokwenzeka kuncedo.
- Musa ukuyidlula. Makhe sibuyele, isiqhelo saseMpuma asinaso sikhokelo sezemidlalo kwaye akukho namnye onamandla okumelana ngokukhawuleza. Ukuba izinga loqeqesho alivumeli ukuba wenze le nto okanye okokuqala, ukuphumla. Ekuhambeni kwexesha uya kunqoba ngokukhawuleza umqobo wokuziphatha kunye nokuziphatha.
- Ungazibandakanyi kwiindawo ezipholileyo. Musa ukukhwabanisa, uthenge umthamo wokuqina kunye nesimbolo sokulwa, kuya kuba luncedo kokubini elunxwemeni, kwindawo yokuzivocavoca, nakwiindawo zokusebenzela ekhaya, kunye nepikiniki.
- Okokuqala wabeka isihlalo kufuphi nawe-uncedo lokulinganisela.
- Yakha umoya ofuna ukuzenza.
Yoga kubaqalayo: ukuphefumla
Yandisa umbhoxo uze uhlale phantsi ngokukhululekile phakathi. Imisongo iwela kwindawo ye lotus okanye iwela ngaphaya nje kumfanekiso ongentla. Buyela umva umgca kwaye uhlale uqonde, cindezela iinyawo phantsi, ulungise amahlombe. Ukuxubha ngamadolo. Ngokusebenzisa esi sigxina, uya kuvakalelwa ngokukhawuleza. Zama ngoku, kwaye uya kuqonda iingenelo zoqeqesho lwe-yoga. Ngoku makhe sithethe ngeendlela zokuphefumula - hlala kwindawo efanayo.
Kwi-yoga phefumula kuphela ngeempumlo. Kunzima kubaqalisi ukulungiswa kwakhona, kodwa le ngcaciso ebalulekileyo yomsebenzi wonke. Ukuphefumula okukhulu-ukuphuma komlilo, kwakhona ukuphefumla - ukuphuma kwamanzi. Phinda u-6 ukujikeleza. Uphulaphule umoya ophumayo, ngaba uvakala ngathi isandi solwandle? I-Yoga ihlala ihlotshaniswa nobume, kulolu luhlobo lwayo lwemfihlo. Isithuba ngasinye (umziselo) uhlala ezintandathu zokuphefumla. Ziziphi izinto ozibonayo? Ngaba sele sele uziva ukubuyiswa komzimba?
Iseluleko: uphume ngokukhawuleza kunye nexesha elide, kunye nokukhupha. I-oksijeni ngumthombo wobomi.
Emva kokuphefumula kokuqala, kunokuthi kubekho utywala, ungesabi, oku kusabela okuqhelekileyo kubaqalayo. Le nto ibonisa ukuba umzimba kunye nengqondo "zilambile" encinci, awusondli umzimba nge-oxygen kakuhle. Emva kweeklasi ezimbalwa ze-yoga kubaqalayo, impendulo enganeleyo kwindlela yokuphefumula iya kudlula.
Yoga kubaqalayo, ii-video tutorials zokuzivocavoca ekhaya
Bidala-kriya
Ukuxubha ngamadolo kunye nemisipha yombhoxo wegxala, ukhulula ubunzima beentlungu emva komsebenzi womhla. Ukomeleza ukuguquguquka kwemva kunye nokulungisa ukuhamba. Uncedo kakhulu kwiingxaki zomgudu kunye nomqolo.
I-Tadasana - isiseko sokuma
I-pose ilula kakhulu ekuqalekeni, kwaye uya kufuna ukuxhoma kumsebenzi olandelayo. Musa ukwenza iphutha elingenalutho kubaqalayo. Esi sisiseko sawo onke ama-asanas agxile. Usebenzisa ukugcina ibhalansi engapheliyo ngokubambisana nokuphefumla okufanelekileyo. Ukungayinaki i-pose yeentaba, awuyi kufunda i-asanas eyinkimbinkimbi, kwaye uhambo lwe-yoga luya kuhamba.
Ukuba uzinzile kwiinyawo zakho, finyisa amehlo akho uphinde uphinda umphefumlo wokuphefumula-kunzima kakhulu. Kukho olunye uhlobo oluthile lwe-tadasana: ngokukhuphaza, pha kamisa izandla zakho ngaphesheya uze uthathe umunwe wakho ngomnwe, ululale emgodini. Xa uphumelela, unciphise iingalo zakho kunye nomzimba.
U-Tadasana uqinisa imilenze yakhe, ulungelelanise ukuhamba kwakhe, uqinisa iesile kwaye uqeqeshe i-vestibular device.
Ichanekileyo inxaxheba kubaqalayo: base-uttanasana
Yenza umsebenzi we-yoga wabaqalayo njengenkululeko njengoko kunokwenzeka. Ukufezekisa ukuxhatshazwa ngokuthe ngqo kwendawo yangasemva kwamathanga kwaye umise imijikelezo engu-6 yokuphefumla. Ukulungiswa akufanele kubangele intlungu.
Ukunyameka komthi: ukulinganisa okusebenzayo - vrikshasana
Ukuzivocavoca kwikhosi ye yoga ukulahlekelwa isisindo kubaqalayo akulula. Ziqhelanise uze uhlale umlenze owodwa ngaphandle kokugxotha kunye nokucima kwiindawo. Kwiiseshoni zokuqala zokuqeqesha, yibamba isihlalo kufuphi nomqolo wakho ukuqonda ibhalansi.
UVrikshasana unweba umlenze, uvuselela imetabolism kwaye uqinisa imisipha yesicindezelo esiswini, esiswini. Ukufakwa komthi ngumqeqeshi obalaseleyo weeventibular, kunye nokulinganisela kwengqondo nomphefumlo.
Gcina ukuxhatshazwa kwazo zonke iimisipha - utthita parsvakonasana
Jonga ukuma kwendolo, njengama-squats, akufanele iwele ngaphaya kweeyonto. Musa ukuzalisa ityala emva nangaphambili. Musa ukulibala, umsebenzi uyenziwa kwimiba yomibini.
Khumbula ukuba i-yoga inikwe kancane kancane. Azange asebenze okokuqala? Thatha indawo yeentaba kwaye usebenzise kwakhona. Inkqubela ingenakupheka. Ukuzaliseka ngempumelelo? Vuyiswa! Ufezekisile i-pose kwi-course yoga eyinkimbinkimbi.
Gcina inja ekhangele phantsi - adho mukha svanasana
Igama lihlekisayo, kodwa zonke iimpawu ze-yoga zixelisa into evela kwizinto zendalo kunye nezilwanyana. Lo msebenzi wabaqalayo uphinda ukunyakaza kwenja emva kokulala, njengoko elula kwaye ekhangele phantsi.
U-Adho mukha svanasana uletha igazi, elizaliswe ngumoya, kwingqondo, icima kwiingcamango ezimbi kwaye unamandla. Qaphela ukuba unengcinezelo yegazi kunye neengxaki zentliziyo.
Ukunyameka kweCobra: ukukhusela izifo zentlankwe - bhujangasana
Ukuhamba kwe-cobra yi-bhujiang kriya
Bobabini i-asanas ye-yoga bayatshintsha. Musa ukuthatha i-statics, yenza i-cobra ishukunywe. Ekuphefumlelweni kokugqibela unako ukulungelelanisa kwiingalo zakho kwaye ugobe kumqolo ongaphantsi, iintambo zixinzelelwe emzimbeni. Gcina umjikelezo wokuphefumula kunye nokucotha. I-Bhujanga iyakwenza ukuba i-back back flexible.
Ukutshatyalaliswa kwe-spine-maddhaendrasana
Izifundo ze-yoga zekhaya ekhaya ngenxa yomlenze ziya kunceda ukunqoba intlungu kwaye zize ziphilise iingxaki nge-disvertebral discs, i-hernias kunye ne-scoliosis.
Gcina ujikeleze phambili ezinyaweni zombini - pachchimotanasana
Yenza ukufikelela kumanqaku okwelula okwaneleyo. Musa ukuzingela kwaye ungagcini umva wakho. Ukulala phantsi ufuna isidumbu, ngokuthe ngcembe uyanciphisa umzimba ngokuthe tye. Khumbula ukuba kwi-yoga awukwazi ukuncintisana nommelwane wokulungelelanisa-yinkqubo yokwazi nokwenza ngcono.
Ukufa komntu ofileyo okanye umlala-shavasana (ukuzilolonga umzimba)
Igama elilolo hlobo libonisa uxolo olupheleleyo lomzimba. Iingcamango zamahhala, phucula umsi ngamnye kwaye ujabulele nokuphefumula.
Ekugqibeleni sinikeza inkomfa engama-30: "Yoga for beginners". Vula ngokwakho! Futhi ungakulibali ukwabelana ngempumelelo yakho kwiimbono.