I-12 Couples Yoga Ima Ukuqinisa Ubudlelwano Bakho (kanye Nomongo Wakho)

Amagama Amahle Kakhulu Ezingane

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Ngithumele Nge-Imeyili Khombisa Esizeni

Asidingi ukukutshela zonke izindlela umkhuba we-yoga ovamile ongazuzisa ngazo ingqondo, umzimba nomoya wakho, kodwa uzosijabulisa okwesikhashana, yebo? Akumangazi lapha, kodwa i-yoga iyindlela enhle yokuthuthukisa isimo sengqondo nokunciphisa amazinga okucindezeleka. I-Stress Resource Centre ye-Harvard Medical School iphawula ukuthi i-yoga ibonakala ishintsha izinhlelo zokuphendula ukucindezeleka ngokunciphisa ukucindezeleka okucatshangwayo nokukhathazeka: Lokhu, nakho, kunciphisa ukuvuka komzimba-ngokwesibonelo, ukunciphisa ukushaya kwenhliziyo, ukwehlisa umfutho wegazi kanye nokuphefumula kalula. Kukhona nobufakazi bokuthi i-yoga ingasiza ekwandiseni ukuguquguquka kwenhliziyo, inkomba yekhono lomzimba lokuphendula ukucindezeleka ngokuguquguqukayo.

Uma usuvele uqalile umkhuba we-yoga eyedwa, kungase kube yisikhathi sokucabangela i-yoga yombhangqwana. Ukwenza i-yoga nophathina wakho njalo kuyindlela ekahle yokuchitha isikhathi ndawonye, ​​kuyilapho nikhulula ukungezwani okungase kuphazamise isikhathi sakho sekhwalithi. I-yoga yezithandani iyindlela enhle kakhulu yokukhulisa ukwethembana, ukwakha ubudlelwano obujulile futhi nje nijabule ndawonye. Iphinde ikuvumela ukuthi uzame ukuma okungenzeka awuzenzanga uwedwa.

Ngenhlanhla, akudingeki ugobe njenge-pretzel ukuze uzame izimo eziningi zozakwethu. Qhubeka ufunde mayelana nezimo ze-yoga zabaqalayo, abaphakathi nendawo nabathuthukile. (Sizoqaphela ukuthi kufanele uhlale ukhumbula ukulalela umzimba wakho futhi uqiniseke ukuthi awuzami lutho olungaphezu kwemikhawulo yakho olungaholela ekulimaleni.)

OKUhlobene : Hatha? I-Ashtanga? Nalu lonke uhlobo lwe-Yoga, luyachazwa

lula umlingani yoga pose

1. Ukuphefumula Kozakwethu

1. Qala uhlezi imilenze yakho inqamula emaqakaleni noma ezinsini futhi imihlane yakho incikene.
2. Beka izandla zakho emathangeni noma emadolweni, uzivumele ukuthi uxhumane nomlingani wakho.
3. Qaphela ukuthi umoya wakho uzizwa kanjani njengoba uhogela umoya futhi ukhipha umoya—uqaphela ngokukhethekile ukuthi umhlane wezimbambo uzizwa kanjani uma uqhathaniswa nomlingani wakho.
4. Zilolonge imizuzu emithathu kuya kwemihlanu.

Indawo enhle ongaqala ngayo, le pozi iyindlela emangalisayo yokuxhumana nozakwenu futhi ningene ezimeni ezinzima kakhulu. Ngisho noma ungahlosile ukuqhubeka nokwenza isimiso esigcwele, ukuphefumula kozakwethu kuyindlela ezolile nesebenzayo yokuzibeka phakathi futhi nizipholele—ndawonye.

2. Ithempeli

1. Qalani nibhekane nime.
2. Izinyawo zakho zihlukene ngobubanzi be-hip-width, phefumula, welule izingalo zakho phezulu bese uqala ukugoba phambili ezinqulwini uze uhlangane nezandla nomlingani wakho.
3. Kancane kancane qala ukugoqa, ulethe izindololwane, izingalo nezandla zakho ukuze zibhekane.
4. Phumula isisindo esilinganayo ngokumelene nomunye.
5. Bambani ukuphefumula okuyisihlanu kuya kweyisikhombisa, bese nisondelana kancane kancane, ulethe umzimba wakho umile bese ukhulula izingalo zakho phansi.

Lokhu kumisa kusiza ukuvula amahlombe nesifuba, okwenza umzimba wakho ongaphezulu ube nezikhundla eziningi zokukhokhisa intela. Ngaphandle kwalokho, kuzwakala kumnandi ngempela.

3. Phambili Phambili Uzakwethu

1. Lapho uhlezi ubhekene, welula imilenze yakho ukuze wakhe umumo othi ‘V’ obanzi, imiphetho yamadolo ibheke phezulu namathe ezinyawo zakho athintane.
2. Yelula izingalo zakho komunye nomunye, nibambe intende yesandla esiphambene nengalo.
3. Hofuzela bese welula udlule umgogodla.
4. Awukhiphe umoya njengoba omunye egoqa phambili esuka ezinqulwini omunye ahlale ngemuva, egcine umgogodla nezingalo ziqondile.
5. Nethezeka endaweni ukuphefumula okuyisihlanu kuya kweyisikhombisa.
6. Ukuze uphume endaweni, khulula izingalo zomunye nomunye futhi ulethe ama-torsos aqondile. Phinda ngakolunye uhlangothi, ulethe umlingani wakho esibayeni esingaphambili.

Lesi sithombe sokuma sivula i-hamstring esimangalisayo, futhi singapholisa kakhulu uma ukhululeka ngempela ukuya phambili futhi ujabulele lokho kuphefumula okuhlanu kuya kweyisikhombisa ngaphambi kokushintshanisa izikhundla nophathina wakho.

4. Uhlezi u-Twist

1. Qala ukuma uhlezi ufulathele ufulathele imilenze yakho.
2. Beka isandla sakho sokudla ethangeni lesinxele somlingani wakho bese isandla sakho sobunxele edolweni lakho lesokudla. Umlingani wakho kufanele azimise ngendlela efanayo.
3. Hofa umoya ngenkathi welula umgogodla wakho futhi usonta njengoba ukhipha umoya.
4. Bamba ukuphefumula okune kuya kweyisithupha, unganyakazi futhi uphinde ngemva kokushintsha izinhlangothi.

Njengomnyakazo wokusonta umuntu eyedwa, lokhu kumisa kusiza ukwelula umgogodla futhi kuthuthukise ukugaya, kusize ekuhlanzeni nasekukhipheni ubuthi emzimbeni. (Ungakhathazeki uma umhlane wakho uqhekeka kancane njengoba usonta—ikakhulukazi uma ungafudunyezwanga ngokugcwele, kuyinto evamile.)

5. I-Backbend/Phambili Songa

1. Ukuhlala ufulathele imilenze yakho uphambanise, khuluma ukuthi ubani ozogoqa phambili futhi ozongena ngemuva.
2. Umuntu ogoqa phambili uzofinyelela izandla zakhe phambili futhi noma amise isiphongo sakhe phansi kumata noma asibeke esigxotsheni ukuze asisekele. Umuntu owenza i-backbend uzoncika emhlane womlingani wakhe futhi avule ingaphambili lenhliziyo nesifuba sakhe.
3. Niphefumulele phezulu nibone ukuthi niyakwazi yini ukuzwa ukuphefumula komunye nomunye.
4. Hlalani kulesi simo ukuze niphefumule kahlanu, futhi nishintshe lapho nobabili senilungile.

Esinye isimo esivumela wena nophathina wakho ukuthi nelule izingxenye ezihlukene zomzimba wakho, lokhu kuhlanganisa nezakudala ze-yoga, i-backbend kanye nokugoqa phambili, kokubili okumangalisayo ngokuzifudumeza ukuze uzame ukuma okunzima.

6. Ukuma Phambili Songa

1. Qala ukuma, ubheke kude nomlingani wakho, izithende zakho ziqhelelene ngamasentimitha ayisithupha
2. Goqa phambili. Finyelela izandla zakho ngemuva kwemilenze yakho ukuze ubambe ngaphambili kwezinqe zomlingani wakho.
3. Bamba imimoya emihlanu bese uyakhulula.

Lena indlela enhle kakhulu yokujulisa ukugoba kwakho okuya phambili ngaphandle kokwesaba ukuwela phansi, ngoba umlingani wakho uyakweseka futhi uyameseka.

7. Uzakwethu Savasana

1. Lala phansi ngomhlane, nibambene ngesandla.
2. Zivumeleni nijabulele ukuphumula okujulile.
3. Nethezeka lapha imizuzu emihlanu kuya kweyishumi.

Asazi ngawe, kodwa i-Savasana ingenye yezingxenye esizithandayo zanoma yiliphi ikilasi le-yoga. Lokhu kuphumula kokugcina yisikhathi esibalulekile sokuba umzimba nesimiso sezinzwa sehlise umoya futhi siyizwe ngempela imiphumela yokusebenza kwakho. Uma usuqedile nozakwethu, i-Savasana ikuvumela ukuthi uzwe ukuxhumana okungokomzimba namandla nokusekelwa phakathi kwakho.

Izimo ze-yoga zozakwethu ophakathi

8. Isihlahla samawele

1. Qala lesi simo ngokuma eduze komunye nomunye, nibheke ohlangothini olufanayo.
2. Yimani niqhelelane ngamafidi ambalwa, hlanganisani izintende zezingalo zangaphakathi bese nizisondeza phezulu.
2. Qala ukudweba imilenze yakho yomibili yangaphandle ngokugoba idolo bese uthinta phansi konyawo lwakho uye emathangeni omlenze wakho omile ongaphakathi.
3. Linganisa lesi simo ukuze uthole ukuphefumula okuhlanu kuya kwesishiyagalombili bese ukhulula kancane.
4. Phinda ukuma ngokubheka okuphambene.

Ukuma kwesihlahla, noma i-Vrikshasana, kungaba isimo esinzima ukwenza kahle uma uwedwa. Kodwa iwele ukuma kwesihlahla, okubandakanya abantu ababili, kufanele kuninikeze nobabili ukwesekwa okwengeziwe nokulinganisela ukuze nikushayele isipikili ngempela.

9. Isihlalo Esibuyela Emuva

1. Yima uhlehlane nophathina wakho izinyawo zakho zihlukene ngobubanzi be-hip bese uhamba kancane kancane uncike kubalingane bakho ukuze bakusekele. Ungakwazi ukuhlanganisa izingalo zakho ukuze uzinze uma uzizwa ukhululekile ukwenza kanjalo.
2. Kancane kancane, squat phansi endaweni yesihlalo (amadolo akho kufanele abe phezu kwamaqakala). Kungase kudingeke ulungise izinyawo zakho ngokuqhubekayo ukuze ukwazi ukufeza isihlalo sokubeka.
3. Qhubekani nidudulana emihlane ukuze nizinze.
4. Bamba lesi simo ukuze uphefumule kancane, bese uyabuya kancane futhi ungene ngezinyawo zakho.

Izwa ukusha, siqinisile? Lesi simo siqinisa ama-quads akho kanye nokuthembela kwakho kumlingani wakho, njengoba nincike komunye nomunye ukuze ningawi.

10. I-Boat Pose

1. Qala ngokuhlala ezinhlangothini ezihlukene zocansi, ugcine imilenze ihlangene. Bamba izandla zomlingani wakho ngaphandle kwezinqulu zakho.
2. Gcina umgogodla wakho uqondile, phakamisa imilenze yakho bese uthinta yedwa yakho kumlingani wakho. Zama ukuthola ibhalansi njengoba uqondisa imilenze yakho phezulu esibhakabhakeni.
3. Ungaqala ukuzijwayeza lesi simo ngokuqondisa umlenze owodwa kuphela ngesikhathi, uze uthole ibhalansi.
4. Hlala kulesi simo imimoya emihlanu.

Ungakhathazeki uma ungakwazi ukulinganisa izinyawo zombili ezithinta umlingani wakho-usazothola ukwelula okukhulu ngokuthinta unyawo olulodwa nje (futhi uma uzijwayeza, ngokushesha uzothola izinyawo zombili emoyeni).

Izimo ze-yoga ezithuthukisiwe

11. Inja ebheke phansi kabili

1. Kokubili kuqala kubekwe phezu kwetafula, amahlombe phezu kwezihlakala, elinye liphambi kwelinye. Hamba amadolo nezinyawo zakho emuva ngamasentimitha amahlanu noma ayisithupha, udonsa izinzwane ngaphansi ukuze ube emabhola ezinyawo.
2. Lapho ukhipha umoya, phakamisa amathambo ahlale phezulu bese uletha umzimba endaweni evamile yokuma kwenja eyehlayo.
3. Qala ukuhamba kancane izinyawo nezandla emuva kuze kube yilapho kufinyeleleka ukuhamba ngezinyawo zakho kancane ukuya ngaphandle komhlane wabo ophansi, uthole ingemuva lezinqulu zabo kuze kube yilapho nobabili nisesimweni esizinzile futhi esikhululekile.
4. Xoxisanani njengoba niqhubeka nezinguquko, niqinisekisa ukuthi umuntu ngamunye ukhululeke ngokuphelele ngokuthi uziphusha kangakanani.
5. Bamba ukuphefumula okuhlanu kuya kasikhombisa, bese uvumela umlingani wakho ukuthi aguqe amadolo kancane, ehlise izinqulu eze phansi abheke phezulu kwetafula, bese ebeka indawo yengane, njengoba udedela izinyawo ziye phansi kancane. Ungaphinda nomunye umuntu njengenja ephansi.

Lokhu ukuguqulwa okumnene okuletha ubude emgogodleni. Iphinde ikhuthaze ukuxhumana nokusondelana. Lokhu ukuma kozakwethu wenja ephansi kubaphatha kahle bobabili abantu, njengoba umuntu ophansi uthola ukukhululwa komhlane ophansi kanye nokunwebeka komsipha, kuyilapho umuntu ongaphezulu eqala ukusebenza ngamandla akhe aphezulu ukuze alungiselele ukwenza izandla.

12. Ipulangwe Eliphindwe kabili

1. Qala ngozakwethu onamandla kanye/noma omude endaweni yepulanga. Qiniseka ukuthi umisa izihlakala zakho ngaphansi kwamahlombe, umgogodla wakho uboshwe kanye nemilenze iqonde futhi iqinile. Cela umlingani wesibili abhekane nezinyawo zomunye uphathina epulangeni, bese enyathela okhalweni lwakhe.
2. Kusukela umile, goqa uye phambili bese ubamba emaqakaleni ophathina epulangeni. Qondisa izingalo zakho, futhi ugcine umgogodla uhileleke, futhi udlale ngokuphakamisa unyawo olulodwa phezulu, ulubeke phezulu ngemuva kwehlombe lomlingani wakho. Uma lokho kuzwakala kuzinzile, zama ukwengeza unyawo lwesibili, wenze isiqiniseko sokubambelela ngokuqinile nezingalo eziqondile.
3. Bamba lesi simo ukuphefumula okuthathu kuya kwemihlanu, bese wehla ngokucophelela unyawo olulodwa ngesikhathi.

Lokhu kuvivinya umzimba, okungathathwa njengokuma kwe-AcroYoga yabaqalayo, kudinga amandla omzimba nokuxhumana phakathi kwakho nomlingani wakho.

OKUhlobene : I-Yoga Engcono Kakhulu Yokubuyisela Esimeni engu-8 Yokukhulula Ingcindezi

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