Lezi izikhathi ezingaqinisekile, futhi iningi lethu libhekene nengcindezi ngandlela thize noma ngenye. I-Yoga ingenye yezindlela ezingcono kakhulu zokubhekana nokucindezeleka; kukunikeza umuzwa wokuzola nempilo engokwengqondo kanye nezinzuzo zomzimba.
Uma ungumqali we-yoga futhi ungafuni ukuzama inkimbinkimbi asana ngaphandle kokufinyelela kumfundisi, nazi ezinye izimo ezilula ukuzisebenzisa ukuze unqobe ukucindezeleka.
Funda futhi: Zijwayeze Amanye Ama-Yoga Asana Alula Njengalaba Osaziwayo
Sukhasana
Eyaziwa nangokuthi i-Easy Pose, Sukhasana isimo okungenzeka ukuthi usuvele usisebenzisa ngokungazi. Ukuze uzijwayeze ngokucophelela, kungaveza izinzuzo ezisukela ekuthuleni nangaphakathi, ekudambiseni ukukhathala nokucindezeleka kwengqondo, nokwenza ngcono ukuma nokulinganisela okuphelele. Hlala uphambanise imilenze phansi, imilenze iwela ezinqeni. Unyawo ngalunye kufanele lube ngaphansi kwedolo eliphambene. Gcina umgogodla ude futhi uqondile, ngokuhambisana nentamo nekhanda. Gcina izandla zisemadolweni noma esilevini udaka noma izintende zibheke phansi. Vala amehlo akho, donsa umoya bese uphefumula ngokujulile, bese ubamba imizuzu engu-2-3. Bese ushintsha izinhlangothi, ubeke umlenze owawungaphezulu ngezansi. Phinda.
Tadasana
I-Mountain Pose noma Tadasana iyisisekelo sakho konke ukuma, futhi isiza ekwehliseni ukukhathazeka ngokuthuthukisa ukulawula ukuphefumula, futhi ikwenze uzizwe uvikelekile futhi ugxilile. Yima izinyawo zakho ziqonde ngaphansi kwezinqulu zakho, umzimba uqonde futhi uqondane, isisindo sisakazeka ngokulinganayo. Phakamisa izingalo zakho phezu kwekhanda lakho, bese uhlanganisa iminwe yakho nezintende zibheke phezulu. Njengoba wenza lokhu, phakamisa kancane umzimba wakho ezinzwaneni zakho, futhi uhogele. Ungakwazi ukuhlehlisa amahlombe kancane, uvule isifuba sakho. Bamba lesi simo izikhathi ezingu-3-4, kanye nomoya wakho. Exhale njengoba ukhulula ngendlela efanayo ongene ngayo endaweni - uletha izandla zakho ezinhlangothini zomzimba wakho, futhi izithende zibuyele phansi. Phinda izikhathi ezingu-10-12.
Funda futhi: UMansi Gandhi Uqhuba Mahhala Online Izikhathi ze-Yoga Ngesikhathi Sokuvalelwa
Phendula
Phendula noma Ukuma Kwengane kunomthelela oqondile ohlelweni lwezinzwa kanye ne-lymphatic, ukunciphisa ukucindezeleka nokukhathala nokugcina ingqondo ithule futhi izolile. Ukuzilolonga phendula , uguqe uhlanganise imilenze yakho, bese uhlala emuva ubeke izinqe zakho ezithendeni zakho. Ngaphandle kokuphakamisa okhalweni lwakho, gobela phambili ngobumnene, kuze kube yilapho isifuba sakho sihlala emathangeni akho, futhi ibunzi lakho lithinta phansi (ungasebenzisa umcamelo izikhathi ezimbalwa zokuqala). Ungagcina izingalo zakho eceleni kwakho, izintende zibheke phezulu, noma uzelule phambi kwakho uma udinga ukwesekwa okwengeziwe.
Setubandasana
Eyaziwa nangokuthi i-bridge pose, setubandasana ingabhekana nezinkinga ezifana nokuqwasha, ukukhathazeka kanye nemigraines. Kuhle futhi ukulawula umfutho wegazi kanye nokugcina iqolo. Lala ngomhlane, ugoqe amadolo akho. Izinyawo kufanele zibe ngaphansi kwamadolo ngokuqondile, ububanzi be-hip-width ngaphandle. Izingalo kufanele zibe sezinhlangothini zomzimba, izintende zibheke phansi. phefumula kahle futhi uphakamise izinqulu zakho, ugcine izinyawo nezingalo zakho ziqinile phansi, futhi unganyakazi amadolo akho. Sebenzisa imisipha yezinqe ukuze uqhubeke uphushela okhalo phezulu – ungawuhluphi umhlane wakho. Bamba ukubala okungu-5, bese ukhipha umoya bese ukhulula kancane u-hips phansi kuze kube yilapho ubuyela endaweni yokuqala. Phinda izikhathi ezimbalwa nsuku zonke.
Shavasana
Shavasana noma ukuma kwesidumbu, okuprakthiza ekupheleni kweseshini ye-yoga, kukwenza ukhumbule ukuphefumula kwakho, ukwehlisa ingcindezi nomfutho wegazi ophakeme, kuqinisekiswe ukugxila okuthuthukisiwe nempilo yengqondo futhi ugcine ukudangala kude. Lala ngomhlane wakho, imilenze ihlukene kancane, izingalo zizungeze amayintshi angu-6 ukusuka emzimbeni izintende zibheke phezulu. Nyakazisa ikhanda lakho uze uthole indawo enethezekile nekhululekile ukuze uyiphumuze. Qiniseka ukuthi ukhululekile, njengoba akufanele unyakaze uma ukulesi simo. Thatha umoya ojulile, uphumule ingqondo yakho kanye nengxenye ngayinye yomzimba, kodwa ungalali! Kuya phuma eShavasana , nyakazisa iminwe nezinzwane zakho kancane, welule umzimba wakho - imilenze ibheke phansi, izingalo zibheke ngaphandle, nomzimba unwebeka - kuyilapho uhambisa ikhanda ngobumnene. Jikela kunoma yiluphi uhlangothi bese ungena endaweni yokuhlala enemilenze ephambene.
Isithombe: 123rf.com
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