Ezinye zezinto esingenako ukuzitshintsha, umzekelo, iinqabana ezibanzi, kuxhomekeke kumaginethi alawulwa yendalo ngokwayo. Ukuba unamaqela amaninzi okanye amancinci, akukho nto inokuyenza malunga nalo, kodwa umlo wezintambo unokulungiswa kwaye wenziwe ngakumbi. Kwakhona, kukho ithuba lokulahla i-cellulite kwaye yenze ikhunjulwe.
Kule ndlela uza kuza ku-yoga. Ukwenza i-asanas eyahlukeneyo, unokuchaphazela utshintsho kwimimiselo yamatye kwaye ubenze u-elastic. Ukusebenzisa i-yoga ukuphucula umzimba, uya kukwazi ukubona iziphumo ezimnandi ngexesha elifutshane! Ukuba wenza i-asanas imihla ngemihla, izikhwelo zakho ziya kuba zikhangele zonke zobomi bakho.
Ukuzilolonga okunzima-kunye ne-elastic
Phela isitopu okanye u-weft
Le yintsebenzo enokusebenza kwaye enzima. Ngokuqhelekileyo ukwenza i-yoga, sihlawula ngakumbi i-asanas, ejoliswe ekutyileni, ngokulibala ngokupheleleyo ngokuqiniswa kwe-asana. Ukuze kukhangeleke, kubalulekile ukulinganisa ukugxininiswa kwisistim kunye nokuphuhliswa kokuguquguquka.
Utkatasanunazyvayut pose ye sihlalo, kubonakala ngathi kubonakala ngathi, sihleli phantsi kwisihlalo esingabonakaliyo. Kulo msebenzi, iinqumlo, umva, imilenze kunye nomzimba wonke umzimba.
- Yima imile, inyawo kunye. Izandla ngaphezulu kwentloko, iintende zinyathelwe.
- Hlala phantsi phantsi, ungathathi iinyawo zakho. Umva uhleli ngqo.
- Zama ukuhlala phantsi kangangoko kunokwenzeka, amathole kunye nezikhwebu kufuneka enze i-angle efanelekileyo.
- Ukuba awukwazi ukugcina ibhalansi yakho, faka iinyawo zakho ngaphesheya kobubanzi bamagxa akho.
- Isiqongo sinyuka, sihlasele
- Bamba kule ndawo, uninzi njengoko unako, kodwa ungaphantsi kwemizuzu emibini.
Isimo seMfazwe okanye iVirabhadrasana
U-Etapoza wamkela eli gama egameni lomkhosi, owayebizwa ngokuba yiVidrabhadra, wadalwa nguShiva uthixo. Kukho iintlobo ezahlukeneyo zeli khesa. Ngamnye kubo kunzima kakhulu kunaphambili, kodwa kusebenza ngakumbi. Kwimizimba yokubumba ubuhle beentambo, ezimbini zifakiwe, ezisusa amanqatha emagqabini ngokukhawuleza kunabanye.
I-Etapoza iya kufuna kuwe ingqalelo kunye nomzamo. Ngenxa yoko, iimisipha zomqolo kunye nomlenze womlenze. Emva koko, imilenze eqinile yinkxaso. Le sahamba izolula iintumba kunye ne-knuckle.
- Yima ngqo, iinyawo zakho zivaliwe. Izandla ngaphezulu kwentloko, iintende zinyathelwe.
- Bhoxisa, imilenze ilungiselele ngoncedo lokungena endaweni ethile ngamakhilomitha ayikhulu namashumi amabini.
- Exhale, ngelixa ujikela kwicala lasekunene le-trunk kunye nomlenze wesokunene, ngakwesobunxele, ubuye uye ngasekunene, ukwenzela ukuba isimo sizinzile.
- I-knee flex ye-knee efanelekileyo ukuze ithole kunye nekhanga lijikeleze.
- Hlala kule ndawo iminyaka emashumi amathathu, uze ubuyele kwindawo yokuqala.
- Yenza enye efanayo phambi kwendlela ekhohlo.
Isikhundla seMfazwe okanye iVibrahandrasana 2
- Ukulungiswa, iinyawo zivaliwe. Inhale kunye noncedo lokuxhuma, sasaza imilenze yakho iikhilomitha ezilikhulu namashumi amabini.
- Exhale, i-torso kunye nomlenze wokunene uye ngasekunene, ngakwesobunxele, kwisithuba esizinzileyo, kancinane uye ngasekunene.
- Ngangoko kunokwenzeka, phonsa umlenze wesobunxele, ngelixa unyanzela unyawo ukuya phansi.
- Hlala kule ndawo iminyaka emashumi amathathu uze ubuyele kwindawo yokuqala.
- Yenza ihamba phambi kwelinye icala.
Ukugqithwa kwexantathu elincinci okanye u-utthitatrkonasana
Ii-Allasans zeli qela zifuna ukugcina ibhalansi kwiimeko ezinzima. Xa siqala ukuzenza, siya kuqeqesha imilenze, iinqumlo kunye nezikhwelo ngale ndlela, kodwa kubalulekile ukuhlala kwindawo ezinzile, nokuba le nto inzima. Ukuba le nkathazo iphunyezwa ngokufanelekileyo, umbane womelela nokuzinza kuya kuvela.
Ukuze uhlale uzinzile kule ndawo, udinga izihlunu ezinamandla neziguquguqukayo zamatye kunye ne-Iberia.
- Sukuma uqonde, ubeke iinyawo kunye, izandla kunye nomzimba
- Imisongo isasazeka ngaphezu kweemitha.
- Umlenze wokunene uhlanjululwa ukuya kuma-degrees angamashumi asithoba, kwesokunxele-ngakwesobunxele kwimashumi mane anesihlanu.
- Xa uxhuma, uncike ngakwesokudla kunzima kunokwenzeka, gcina umgca wecala.
- Ingalo yesobunxele iphakanyisiwe phezulu, ingalo yangesokudla - entanyeni, umlenze ongezantsi, idolo, unyawo.
- Khangela ngakwesokhohlo, hlala kule ndawo iminyaka engamashumi amabini okanye amathathu. Umphefumlo.
- Buyela kwisikhundla sokuqala, yenza i-asana kwisinye isikhokelo.
Ukuhamba kweenkumbi okanye i-shalabhasana
I-etoposis ithathwa njengeyona ndlela iphumelelayo ukuze kuqiniswe ukuhlutha. Isetyenziswe ngokupheleleyo nasiphi na isikolo se-yoga. Eminye inkathazo iya kuba nakho ukukulungiselela ukuphunyezwa ngokuchanekileyo kwesi senzo esiyinkimbinkimbi.
I-Etapoza ayiyona nto inobungozi kwaye ifanelekileyo nawuphi na uhlobo lomfanekiso, kwaye ukuba uyayisebenzisa imihla ngemihla, uya kubona iziphumo ezimangalisayo. Usebenza ngokukhawuleza ngeentlawulo ezinamafutha emagqabini kwaye aqeqeshe izihlunu ezisisigxina kunye nesisu.
Kungenzeka ukwenza lo msebenzi njengecala elihlukile, kodwa kucetyiswa ukuba izihlunu zifudumale.
- Ulale phantsi, kwisisu sakho. Nika phezu kwentloko yakho.
- Ngaloo nto ukhawuleza izandla, intloko, isifuba, imilenze evela phantsi.
- Imisipha yeG Gluteus iyaqhubeka ingqindi, imilenze iqonde, ibagcine ndawonye.
- Zama ukuhlala kule ndawo ixesha elide. Ukuphefumula kungakhathaliseki kwaye kungenasiphako.
- Phinda kabini.
Ukuba uthatha njengomgaqo weeklasi ze-yoga zemihla ngemihla, ngokukhawuleza kungekuphela nje ukuba zikhangeleke ngokwenene, kodwa zihlaziye ngokomoya. Uya kufumana ukuvisisana kwangaphakathi. I-Yoga igxininisa umsebenzi wezitho, ilungisa lo mfanekiso. Ukongeza kwimizi yokusebenza yasekhaya, ungabhalisa kwiiklasi ze-yoga kwaye ujoyine inzululwazi. Esi sifundo esihle ukukhupha ingqondo yakho imihla ngemihla kwaye ungenise "ngaphakathi" ngaphakathi, i-yoga iya kukuvumela ukuba ugcine impilo yakho nolutsha. Namela ingqalelo ye-yogis, zihlala zilungelelanise, zifane ngokomzimba. Ngoko musa uvila, zenzele wena! Emva kwakho konke, kukuphela kwamandla entloko yakho ukuba unokutshintsha ubomi bakho kunye nawe ngokwakho ngcono! Ukuphuhlisa ngokomoya nangokwenyama! Ngaphezu koko, i-yoga ifanelekile kubantu beminyaka ehluke ngokupheleleyo.