Isithombe: Garima Bhandari; Ikhiqizwe kabusha Ngemvume
I-Yoga idlala indima enkulu ekulawuleni inqubo yanyanga zonke futhi, ngokwezinga elikhulu, ekudambiseni ukungakhululeki. Ngisho nangezinsuku zakho zomjikelezo eziqine kakhulu, izinyathelo ezimbalwa ze-yoga elula, ukuphumula okujulile, ukuphumula okuthambile nokucula u-Om kungaba usizo kuwe. Kukhona izimo ze-yoga ezikhulisa ukuvulwa kwe-pelvic futhi zinciphise noma yikuphi ukucindezela. Ukuzivocavoca kwe-Yoga kuvame ukuba wusizo ekulawuleni imizwa engase ibangele ukucasuka, ukushintsha kwemizwelo, ingcindezi, ukukhathazeka, noma ukukhungatheka.
I-Yoga ikuvumela ukuthi ukhuphule amazinga akho ezempilo wonkana futhi ikubambe ungenawo amajaqamba phakathi nokujima kwakho. Kodwa-ke, okunye ukuma kwe-yoga, njengokuguqula umzimba, kufanele kugwenywe ngalesi sikhathi ngoba kungadala ukopha ngokweqile kanye nokuvinjelwa kwemithambo. Yoga pose ukuthi akufanele umkhuba ngesikhathi sokuya esikhathini zihlanganisa shirshasana, sarvangasana, dhanurasana, halasana, karnapedasana, futhi bakasana . Umqeqeshi we-yoga nokuphila kahle, kanye nochwepheshe bezithombe zebhizinisi u-Garima Bhandari uncoma lezi asana ukuze zithuthukise impilo yakho yokuya esikhathini ngaphandle kokulimaza umzimba.
Phendula
Isithombe: Garima Bhandari; Ikhiqizwe kabusha Ngemvume
Indlela Yokwenza:
- Hlala ezithendeni zakho amadolo akho aqhelelane kancane nezinzwani zakho zihlangene.
- Udinga-ke ukuphakamisa izingalo zakho ngobumnene bese ugoba phambili.
Izinzuzo
- Lesi yisimo sokulala sokuthulisa umzimba.
- Ikhulula ukukhathala
- Ukuphefumula okulawulwayo kubuyisela isimo sokuzola.
- Ukuma kunwebeka futhi kunwebe intamo.
- Ijwayele futhi emaqakaleni, ezinqulwini nasemahlombe.
- Ivuselela ukugaya.
- Yehlisa ukungakhululeki entanyeni nasemhlane ngokunweba umgogodla.
Dandasana
Isithombe: Garima Bhandari; Ikhiqizwe kabusha Ngemvume
Indlela Yokwenza:
- Hlala ubeke imilenze yakho phambi kwe-torso.
- Beka izandla zakho ziqonde ezinhlangothini njengasesithombeni ukuze usekele umhlane wakho.
Izinzuzo
- Le asana ihlose ukuthuthukisa impilo yemisipha yangemuva.
- Isiza ukwelula isifuba namahlombe akho.
- Ithuthukisa ukuma.
- Yelula imisipha yomzimba engezansi.
- Isisu sinwetshiwe.
- Kuyaziwa ukuphatha i-asthma ne-sciatica.
- Le asana isiza ukugcina ingqondo igxile futhi ikhululekile. Ikhulula ukungakhululeki lapho ihlanganiswa nokuphefumula okuhle, futhi isiza ukuthuthukisa ukugxila.
Kumbhakasana (Plank Pose)
Isithombe: Garima Bhandari; Ikhiqizwe kabusha Ngemvume
Indlela Yokwenza:
- I-asana ngokuyisisekelo iyipulangwe.
- Udinga ukulinganisa isisindo somzimba wakho ezandleni nasezinzwaneni zakho.
Izinzuzo
- Iqinisa umlenze, umhlane nentamo.
- Ukwenza imisipha engemuva nasesiswini iqine.
- Yakha imisipha eyinhloko.
- Ithuthukisa ukulawulwa kwesimiso sezinzwa.
- Ishukumisa i-chakra yesithathu, ebizwa ngokuthi i-Manipura, enkabeni.
- Inika amandla wonke umzimba futhi ifaka umuzwa wokuphola.
- Isiza ukusungula umuzwa wokuthula nobunye ngaphakathi.
I-Paschimottanasana
Isithombe: Garima Bhandari; Ikhiqizwe kabusha Ngemvume
Indlela Yokwenza:
- Hlala phansi imilenze yakho ibheke phambili.
- Gobela umhlane wakho ubheke phambili ukuze ubambe izinyawo zakho, gcina umhlane uqondile futhi ugobe kakhulu ngangokunokwenzeka.
- Hlala endaweni njengoba kuboniswe esithombeni isikhashana.
Izinzuzo
- Isebenza njenge-sppressant.
- Yehlisa ukufakwa kwamafutha esiswini.
- Ithonisa izifunda ze-pelvic-besisu.
- Iqeda ukwesaba, ukukhungatheka nokucasuka.
- Uthulisa ingqondo yakho.
- Welula umhlane, okwenza uqine.
- Ilungele ukuqunjelwa kanye nesifo sohudo.
- Iwusizo ekukhuleni kobude bodokotela abasebasha ngokwelula umgogodla.
- Ithonisela izifunda ze-pelvic-besisu.
- Vumela izikhathi zokuya esikhathini zilingane.
- Le asana inconywa kwabesifazane ikakhulukazi ngemuva kokubeletha.
Funda Futhi: Yonke Imibuzo Yakho Ehlobene Nesikhathi Iphendulwa Ngosuku Lwenhlanzeko Yokuya esikhathini
