Yoga, ukuphefumla umzimba wokulahleka kwesisindo

Ngaba uqeqesha umshicileli usuku ngalunye, kodwa awuzange uphumelele kwisiphumo? Mhlawumbi lixesha lokutshintsha amaqhinga! Olu bunzima lwe-asanas luya kukuvumela ukuba unqobe isisu esinokutshintsha kwaye wenze ukuba uguquguquke kwaye uhlasele, uza kwenza umgangatho omhle kunye ne-silhouette. Yoga, ukuphefumla umzimba wokulahleka kwesisindo - isihloko sethu kwinqaku.

Ngokuqinisekileyo, uyazi ukuba i- yoga ityebile, isuse uxinzelelo olungcono kunabileyo kunye nama-chocolate. Nangona kunjalo, umphumo walo ozuzayo kwinqeni ayiphelelwa yile nto. I-Yoga ithinta umzimba ngendlela enzima. Iquka zonke iisiphako kunye nezitho, kuphucula ukuhamba kwesikhashana, kudala isakhiwo somzimba esifanelekileyo kunye nesilunge esihle. Kolu bunzima, sifaka i-asanas ebenza izihlunu ezibandakanyeka ekubunjweni kwinqeni elincinci (cindezela, emathangeni, emathangeni angaphandle). Ngexesha elifanayo, banweba umlenze, banikezele ngokugqithisa umzimba. Khumbula: i-yoga, ukuphefumula umzimba ukulahleka kwesisindo kubaluleke kakhulu ukwenza ngokuzonwabisa kwaye ngokuhambelana neemfanelo zomzimba wakho. Yenza iinkqubo eziliqela ngeveki, ngaphambi kokutya kwasekuseni okanye isidlo sakusihlwa. Ukuba usemva kokutya, emva kweyure nesiqingatha emva kokutya okulula kunye neeyure ezintathu emva kwesidlo esinomdla. Qala isifundo kunye nepranayam, kwaye uyiqede ngokuqinisekileyo nge-shavasana. Phinda u-asanas ixesha emva kwexesha kwaye ngokukhawuleza uzibuze ukuba unako.

Virabhardrasana

Ukukhuthaza ukulwa kunye nokuqiniswa kwazo zonke iinqununu zama-muscle ezinkulu, izilwanyana ezizinzileyo. Ukuphucula ukuthunyelwa kwesikhashana, kunwebisa umlenze kunye nemigca epheleleyo. Phakamisa imilenze yakho ububanzi kunamahlombe akho, iinyawo ziyafana. Vula izithende ngakwesobunxele, ekugqibeleni ukuguqa ibhande elingasekhohlo ukuya kwinqanaba elungileyo, idolo liphezu kwesithende. Kuphefumlelwe, ukudibanisa iintendelezo zezandla zakho, pha kamisa izandla zakho ngokuthe ngqo ukuze umzimba uvela kwisithende seenyawo zokunene ukuya kwizithupha zeminwe elula kumgca. Gcina kule ndawo malunga nemizuzwana engama-30-60, buyela kwisikhundla sokuqala uze wenze i-asana kwenye indawo. Ukuba kunzima ukuba wenze njalo ngale ndlela, ungazibeka phantsi izandla zakho uze uncikelele izibopho zakho kwi-hip yakho okanye unciphise i-angle. Ukwenza i-asana kwicala elinye, ungalibali ukuba kufuneka uzalisekise kwenye. Kwaye kubalulekile ukuba unyamezele isithuba esilingana nesilinganiso sesikhathi kwiindlela zombini. Bala ngamandla akho!

Tadasana (ukulinganisela kwiinqunyi zincinci)

Ukongeza isambulelo sangaphambili. Ukhupha isisu. Ukukhupha umlanjana, kwakha ijika elihle lomlenze. Sukuma, imilenze ebubanzi beeplavis. Bhuqa, pha kamisa izandla uze uphakamise. Exhale, ukudonsa isikhalazo kunye nemisipha yomzimba, kunye nokuphefumlelwa okulandelayo, ukugcina isisu siphendukile, sikhuphuke kwisiqingatha sezinzwane. Ukuphefumla, finyelela ezandleni zakho, ungaphonsa intloko yakho kude. Bamba kule ndawo, njengoko unako. Ukuba ucofa imizuzwana emihlanu, phinda amaxesha amathathu, ukuba imizuzwana engu-10-15-amaxesha amabini. Xa uphuma, phula phantsi iingalo zakho uze ume kwienyawo zakho.

I-Konasana (ukutshintsha kunye ne-twisting)

Ufunda i-oblique imisipha yesisu, ingaphandle yangaphandle yamathanga, kunciphisa oko kuthiwa "iindlebe", kwandisa umlenze womlenze, ukwandisa umgca onqeni. Hlala phantsi, sasaza imilenze yakho. Umele uzive nje ukutsalana, kungekhona intlungu. Yeka ukuzitshintsha, cindezela yonke indawo yangemva emilenzeni yakho phantsi. Jikela kumlenze wesobunxele, faka isandla sokhohlo ngaphandle kwenyakatho, isandla sokunene-ngomlenze wangaphakathi. Kuphefumlelwe, pha kamisa isandla sakho sobunxele, ke-intloko uze ubheke entendeni yesandla sakho. Xa uphumelela, uncike ngasekunene kwenyawo, unyuke emagxeni avulekile. Xa uphumelela, vula intloko yakho kwaye ubujonge ukusuka phantsi kwefayilini yakho. Gcina kule ndawo ngomzuzu 1. Buyela kwisikhundla sokuqala ngokudonsa nokuphakamisa, kwaye wenze i-asana kwisinye isikhokelo (i-angle of inclination iyafana). Ukuba awukwazi ukubamba inyawo kwindawo yokugqibela, vele ujike kuyo kwaye udonse ingalo yakho, uzive ukuba umgca wokhuni ude kangakanani, iimisipha zongxuma.

Vasishthasana

Uqinisa imisipha ye-oblique kunye nezihlunu zendawo yangaphandle yamathanga, ekwakheni intsimbi eluhlaza. Hlala kwindawo yokusebenza yabasebenzi. Beka isandla sakho sokunene emva kwakho kwisithuba sengalo ukusuka emacaleni - isandla sakho sisemgangathweni ofanayo nesithende sokunene, iminwe yakho ibhekisela kude nawe, iipads zixinzelelwe phantsi. Inhale kunye nokubamba ukuphefumula, ukulungisa ingalo ekunene, ukuphakamisa umzimba kunye nokuqhaqha nokukhupha i-pelvis kunye namahlombe. Beka unyawo kwinqanaba (ukuba kunzima, unganqumla amaqatha akho okanye uncike emadolweni akho) kwaye unyule isandla sakho sekhohlo. Thatha ezimbalwa ukuphefumla-uphumelelo kwaye unciphise, ukutsala emva kwentloko yakho. Gcina le ndawo ixesha elide unako. Ukukhupha i-asana, phinda uphakamise ingalo yakho yesobunxele kwaye, ukuguqa ingqungquthela yesandla esisekelayo, cima phantsi. Yenza i-sabab ngenye indlela.

I-Naukasana (isikebhe esityeni)

Uqinisa imisipha yomhlaba ongasemva komzimba kwaye wenza i-posture enhle, iqinisa isisu. Musa ukulandela iintsuku ezibalulekileyo. Ukulala kwisisu sakho, iinyawo ngobubanzi beenyawo zakho, izandla phezu kobubanzi bamagxa akho phambi kwakho, izibambo zezandla zakho zihamba ngezantsi. Xa ubhala, ugoba, uphakamise iingalo, intloko, amahlombe kunye nemilenze ngaphezulu komgangatho. Musa ukukhawuleza, ukhuphuke kwi-sabab nge-traction. Ukuphefumula empumleni yakho ngokungenasiphelo kwaye ngokucokisekileyo: ukukhupha isisu sakho njengebhola, vula i-sternum nomqala. Gcina kwisithuba sokugqibela ubuncinane kwimigqa engama-20 ukuya ku-30, uze uhlawule ngokubuyiselwa kwisimo sawo sokuqala. Ukuba awukwazi ukuma kule sabab ngaphezu kwemizuzwana engama-60, yenze kwakhona kwakhona.

I-Navasana (isikhephe kwi-ischium mounds)

Unika umphumo omuhle kwiimisipha zesisu, phantsi kweplavic, ezinqeni. Ayikwazi ukuqhutywa kwiintsuku ezibalulekileyo. Thetha kumqolo wakho, imilenze kunye, cinezela izandla zakho ezinqeni zakho. Bhala kunye kwaye, ngezandla zakho ezinqeni zakho, qalisa ukuphakamisa umzimba kunye nemilenze ukwenzela ukuba kwisithuba sokugqibela bawubhale ileta V. Ingqolowa iqonde, iingalo kunye nemilenze zifana nomgangatho, ulungelelanisa kwiimithi ze-ischium. Ngexesha lokuphakanyiswa, isisu siphundukile, sebenzisa amandla emisipha yomgangatho weplavic kwaye ungagqithisi xa ubeka isikhundla. Ukuba umshicileli awunamandla okwaneleyo, unokuzibamba ngamagqabi, uthathe ukuphefumula ezimbalwa uze uvumele ukuhamba kwakhona. Ukuba ulungele kakuhle, lungisa amadolo. Ukushiya i-asana, nge-exhalation, buyela kwisimo se-supine ngasemva. Ikhefu kufuneka ixhaswe ixesha elide. Ukuba unako ukubamba ngaphandle kwemizuzwana emihlanu, yenza 2 iindlela.

(Ukulala kwe-Eagle) - uphahla emva

Ivumela ukuphumla kwaye ngexesha elifanayo lichaphazela imisipha yeembilini kunye nezihlunu ze-hip, ekwakheni isikhumba. Thetha emhlane wakho, izandla kumacala, uguqa ngamadolo. Endaweni apho belele khona, kufuneka bafumane izithende zabo. Kuphefumlelwe, pha kamisa umlenze ongakwesokudla. Xa uphumelela, uwela emanqeni kwindawo yokuhluma, ngoko-ke uhlambe kwaye uhlise unyawo lwakho lwesobunxele ngonyawo lwakho lokunene, udlula unyawo ngaphantsi kwegolo elingasekhohlo. Ukufakela, kunye nokuphefumula, ukuguqula umzimba, ekuphumuleni, ukunciphisa iminyango yakho ngakwesobunxele, uphendule intloko yakho ngakwesokudla. Musa ukuthatha amahlombe akho phantsi, umqolo wakho uqonde, i-diaphragm iqiniswe. Hlalani kule ndawo ngomzuzu 1. Kuphefumlelwe, phumani kwi-sabab, ungabikho emilenzeni yakho. Yenza ngendlela eyahlukileyo.

Marjari Asana

Unceda ukwandisa imisipha yomva. Ichaphazela i-oblique muscular muscle, ukudala umgca we-silhouette. Yima kuzo zonke iine, amadolo phantsi kweengxube ze-hip, izibopho phantsi kwamagxa. Beka isandla sakho sokunene kumgca ophakathi komzimba, ngakwesobunxele omnye we-perpendicular kuso. Ukukhupha kunye nokukhupha ukwenza isisombululo esidibeneyo ngesandla sakho sokunxele, ekugqibeleni, ukuhlahlisa umgca wekhohlo kunye nentloko. Kwi-inhalation, kwandisa ingalo yakho yekhohlo phezu kwentloko yakho, isundu kwisantya. Gcina ukuphefumula uze uvule ihlombe lakho phezu kwegxalaba lakho, ngokuphefumula, vula ikhanda lakho ukhangele kule ndawo. Hlalani kwi-pose kuze kube yiminithi. Phumka kusasa, ugobe isandla sakho sokhohlo kwaye ufake isandla sakho kwisantya. Ekunyuseni ukuphefumlelwa. Isongezelelo sethu esinama-pranayamas, esiya kukunceda ukufumana isisu esihle, esisiswini. Yenza oku kusasa ngaphambi kokutya kwasekuseni kwigumbi elifanelekileyo. Ekugqibeleni kwemizuzu emi-5 ikhona kwisithuba somntwana.

I-Shurya anuloma ishisa i-kapha (i-mucus kunye neoli). Kuqhutyelwa kude kube ngu-11 ukuya kweyure ntambama. Hlala kudmasana okanye uwela emilenzeni yakho ngesiTurkey. Beka umlenze ophakathi kwesandla sokunene kwinqanaba leyesithathu, umlenze womnwe kunye nomncinci omncinci. Ukuphefumula ngeengoma ezimbini. Cinezela umnqindi ngomnwe wekhohlo uze uguqulwe nge-right nost. Vala isithupha sakho ngesithupha sakho sokunene, phuma ngekhohlo lakho. Phinda amaxesha angama-9-12. Ngaphazamisekile, nqama u-pranayama. I-Kapalabhat-iphefumla, ebandakanya i-diaphragm. Ukuhlala kwisimo esifanayo, faka izandla zakho esiswini, uphumelele kwisigqi, ukudonsa inamba yakho kumqolo wakho osezantsi. Phinda u-1-5 imizuzu, wenze 40 iphefumula-iphefumula. Bhasika uhleli-ukuphefumla, ngexesha apho isifuba sitshintsha khona. Beka izandla phezu kwakhe, uzive ukuba i-torso iphakama njani kwi-inhalation. Umlilo oqhubekayo - i-torso ihla. Phinda u-1-5 imizuzu, wenze ukuphefumula kwe-10-20 nganye. Ulahleke i-pranayama yesibini neyesithathu kwiintsuku ezibucayi.

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