Ungase ucabange ukuthi izingane ne-yoga azihlanganisi. Phela, umkhuba wakho uklanyelwe ukuletha umuzwa wokuzola nokuphumula empilweni yakho yansuku zonke. Izingane zakho, ngakolunye uhlangothi, hhayi kangako. Kodwa ngisho nengane enolaka kakhulu ingazuza ezimisweni ze-yogic ezihlanganisa nokuqaphela. Futhi ngokuziqala zisencane, izingane zakho zizokwazi ukuhlanganisa i-yoga emikhubeni enempilo yokuphila konke futhi zikhulise ukuzijwayeza kwazo njengoba zikhula.
Kungani Izingane Kufanele Ziqale I-Yoga Kusenesikhathi
Ngokocwaningo lwango-2012, Amaphesenti angu-3 ezingane zase-U.S. (okulingana cishe nezigidi ezingu-1.7) zazenza i-yoga . Futhi njengoba izikole eziningi ziyengeza ezinhlelweni zazo ze-phys ed, ukuduma kwe-yoga phakathi kwezingane kuzoqhubeka nokukhula. Lokhu kungenxa yokuthi izifundo zikhombisile ukuthi ingathuthuka ibhalansi , amandla, ukubekezela kanye umthamo we-aerobic ezinganeni ezifunda isikole. Kukhona izinzuzo ezingokwengqondo futhi. I-Yoga ingathuthukisa ukugxila, inkumbulo , ukuzethemba, ukusebenza kahle kwezemfundo kanye ukuziphatha kwekilasi , kanye ukunciphisa ukukhathazeka kanye nokucindezeleka. Ngaphezu kwalokho, abacwaningi bathole ukuthi kuyasiza nciphisa izimpawu ezinjengokunyakazisa umzimba nokungasukumi ezinganeni ezine-attention deficit hyperactivity disorder.
Izimo ze-yoga zezingane zifana kakhulu ne-yoga kubantu abadala, kodwa ngokuyisisekelo…kujabulisa kakhulu. Uma uqala, umgomo uwukubazisa ukunyakaza nokugxila ekudaleni esikhundleni sokuba ngompetha bezikhundla eziqondaniswe ngokuphelele. Uma usuzibambele mathupha kwezinye izimo, ungaqala ukwengeza ekuzilolongeni ukuphefumula nokuzindla endleleni. Ukuze uqalise, nazi izimo ze-yoga ezilula, ezilungele izingane ukuze uzame nomncane wakho.
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1. Ukuma kwethebulethi
Lena indawo yokuqala kwezinye izimo eziningi njengekati nenkomo. Ukuphumula ezandleni nasemadolweni, hlukanisa amadolo ngobubanzi be-hip (izinyawo kufanele zihambisane namadolo, zingahlehliwe). Izintende kufanele zibe ngqo ngaphansi kwamahlombe iminwe ibheke phambili; ingemuva liyisicaba.
2. Ukuma kwekati nenkomo
Ngokuma kwekati, ngenkathi usendaweni yetafula, zungeza ngemuva bese ufaka isilevu esifubeni. Ngenkomo, cwilisa isisu phansi bese ugoba iqolo, ubheke phezulu. Zizwe ukhululekile ukushintshanisa phakathi kokuma okubili. (I-Meowing kanye ne-moing kungokuzithandela, kodwa kukhuthazwa kakhulu.) Lokhu kuvame ukusetshenziswa njengezivivinyo zokufudumala zomgogodla.
3. Ukuma phambili ukugoba
Bheka ukuthi ingane yakho ingakwazi yini ukubamba amaqakala ngokugoba phambili okhalweni. Bangakwazi futhi ukugoba amadolo ukuze kube lula. Lokhu kusiza ukwelula ama-hamstrings, amathole nama-hips futhi kuqinise amathanga namadolo.
4. Ukuma kwengane
Ukuze uthole lokhu okubizwa ngokufanele, hlala ezithendeni futhi ulethe kancane kancane ibunzi phambi kwamadolo. Phumula izingalo eduze komzimba. Lesi simo esinokuthula selula kahle izinqulu namathanga futhi sisize ukuthulisa ingqondo yengane yakho.
5. Ukuma okulula
Hlala uphambanise imilenze bese ubeka izandla emadolweni. Uma ingane yakho ikuthola kunzima ukuhlala isicaba, yiphakamise ngengubo egoqiwe noma ubeke umcamelo ngaphansi kwezinqulu zayo. Lokhu kumisa kusiza ukuqinisa ingemuva futhi kuthulise.
6. Ukuma kweQhawe II
Kusukela endaweni yokuma (leyo yintaba yakho ye-yogis), hlehlisa unyawo olulodwa emuva futhi uluphendule ukuze izinzwane zibheke ngaphandle kancane. Bese uphakamisa izingalo phezulu, uhambisane nephansi (ingalo eyodwa ngaphambili, enye ibheke ngemuva). Gobisa idolo langaphambili bese ubheka phambili phezu kweminwe. Hlehlisa izinyawo uphinde wenze ngakolunye uhlangothi. Lesi simo sisiza ukuqinisa nokwelula imilenze yengane yakho namaqakala, kanye nokusiza ukukhulisa amandla ayo.
7. Ukuma kwenja ebheke phansi
Lesi ngesinye sezimo ezilula ingane yakho ukuze zilingise futhi mhlawumbe esesivele sisenze ngokwemvelo. Bangakwazi ukungena kulesi simo ngokusukuma besuka ezandleni nasemadolweni noma ngokugoba babeke izintende zabo phansi, bese behlehla ukuze benze umumo obheke phansi ongu-V ngezinqe zabo emoyeni. Ngaphezu kokuzelula, lesi simo sibuye sibanike amandla. Ngaphezu kwalokho, bazothola ukukhahlela ekubukeni okubheke phansi.
8. Ukuma kwenja enemilenze emithathu
Ebizwa nangokuthi inja enomlenze owodwa phansi, lokhu ukuhluka kwenja ebheke phansi kodwa enomlenze owodwa onwetshiwe. Kuzosiza ukuqinisa izingalo zabo futhi kusize ingane yakho ithuthukise ibhalansi engcono.
9. Ukuma kwesikhonyane
Lala ngesisu bese uphakamisa isifuba sakho ngokucindezela amahlombe akho ndawonye ngangokunokwenzeka ngenkathi welula izingalo zakho ngemva komzimba futhi uziphakamisa kancane. Ukwenza kube lula, ingane yakho ingakwazi ukugcina izingalo zayo phansi eduze komzimba wayo futhi isunduze ngezandla zayo ukuze iphakamise isifuba sayo. Lokhu kusiza ukuthuthukisa ukuma kwazo.
10. Ukuma kwesikebhe
Ibhalansi esinqeni sakho imilenze yakho yeluliwe naphezulu (amadolo angagotshwa ukuze kube lula) nezingalo zelulelwe ngaphambili. Lesi simo siqinisa i-abs nomgogodla.
11. Ukuma kwebhuloho
Lala ngomhlane amadolo egobile nezinyawo zibheke phansi. Beka izingalo eduze komzimba bese uphakamisa isinqe uphinde uhlehle phansi, udale ibhuloho, kuyilapho uhlohla isilevu esifubeni. Uma ingane yakho inenkinga yokuphakamisa i-pelvis yayo phansi, slayida i-bolster (noma umcamelo) ngaphansi kwayo ukuze iphumule. Lesi simo selula amahlombe, amathanga, izinqe kanye nesifuba futhi kwandisa ukuguquguquka komgogodla.
12. Ukuma komdansi
Yima ngomlenze owodwa, welule omunye umlenze ngemuva kwakho. Buyela emuva bese ubamba ingaphandle lonyawo noma iqakala bese ugobela phambili okhalweni, usebenzisa enye ingalo ngaphambili ukuze uthole ibhalansi. Zama ukugoba umlenze ngemuva kwakho. Lesi simo sisiza ukuthuthukisa ibhalansi yengane.
13. Ukuma kwengane okujabulisayo
Lala ngomhlane bese ugone amadolo akho esifubeni sakho. Bamba ingxenye engaphandle yezinyawo zakho ngazo zombili izandla bese udwala ubheke eceleni njengengane. Lesi simo sibonakala siwubuwula, kodwa sizolisa ngendlela emangalisayo.
14. Ukuma kwesidumbu
Njengoba ungafuni ukuphazamisa izingane zakho, ungase ufune ukubhekisela kulokhu njengendawo yokuphumula esikhundleni salokho. Lala ngomhlane welule izingalo nemilenze bese uphefumula. Zama ukuhlala kule pozi nengane yakho imizuzu emihlanu (uma ungakwazi). Gcina ingubo iseduze uma ingane yakho ibanda. Lokhu kusiza ingane yakho ukuba ikhululeke futhi izolise.
15. Ukuma kwesihlahla
Ngenkathi umile emlenzeni owodwa, goba elinye idolo bese ubeka ingxenye yonyawo ethangeni lakho elingaphakathi (noma ngaphakathi kwethole uma lokho kulula). Ingane yakho ingaphinde iphakamise izingalo zayo emoyeni futhi inyakaze njengesihlahla. Lokhu pose kuthuthukisa ibhalansi futhi kuqinise umnyombo wabo. Uma ingane yakho ingagxilile, yivumele ime odongeni ukuze imsekele.
16. Ukugobela phambili okunemilenze ebanzi
Nyathela izinyawo ngokuhlukana. Izandla ezinqulwini, goqa phezu kwemilenze bese ubeka izandla phansi, ngokuhlukana kwamahlombe ububanzi. Izingane zivame ukunwebeka futhi zingaletha ikhanda lazo phansi phakathi kwemilenze yazo. Lesi simo sinweba ama-hamstrings, amathole nama-hips. Ngaphezu kwalokho, ngenxa yokuthi ukuguquguquka okuncane (ikhanda nenhliziyo kungaphansi kwezinqulu), kunikeza umuzwa wokuzola futhi.
17. Ukuma kwemfezi
Lala ngesisu bese ubeka izintende eduze kwamahlombe akho. Cindezela bese uphakamisa ikhanda namahlombe akho uwasuse phansi. Lena indlela enhle yokuqinisa umgogodla nokwelula isifuba, amahlombe kanye ne-abs.
18. Ukuma kwengonyama
Kulesi simo, hlala nezinqulu zakho ezithendeni zakho noma ubeke imilenze ephambene. Phumula izintende emadolweni bese udonsa umoya ojulile ngekhala. Vula umlomo namehlo kakhulu futhi ukhiphe ulimi lwakho. Bese uphefumula ngomlomo wakho ngomsindo othi 'ha' onjengokubhonga kwengonyama. Cabanga ngakho ukukhululwa kwe-kinesthetic kwezingane ezinamandla amaningi.
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