Isithombe: I-Shutterstock An ngaphambi wukuma komzimba okwenziwa ukuze kuzuze impilo nengqondo. Igama lisuselwe egameni lesiSanskrit elisho ukuma noma ukuma. Nakuba ijimu ingumqondo omusha kodwa ukwenza izinhlobo ezahlukene ze-yoga asanas kuwumqondo wakudala. Nakuba ngokuvamile abantu banomuzwa wokuthi asana ungafaki i-cardio eqinile nezisindo, izifundo zifakazela ukuthi i-asanas ingasiza umuntu ekwehliseni isisindo, azinze amajaqamba ngesikhathi , edubula phezulu impilo yenhliziyo kanye nokugaya ukudla . Asanas ingenziwa ngisho nasekhaya ngaphandle kwanoma yiziphi izinsimbi.
eyodwa. Izinzuzo Ze-Asanas
ezimbili. Sukhasana Or Easy Pose
3. Naukasana Or Boat Pose
Ezine. I-Dhanurasana noma i-Bow Pose
5. I-Vakrasana Noma I-Twisted Pose
6. Kakasana Or Crow Pose
7. I-Bhujangasana Or Cobra Stretch
8. I-Halasana Or Plow Pose
9. I-Sarvangasana Noma I-Shoulder Stand
10. I-Shirsasana noma i-Headstand
ishumi nanye. I-Gomukhasana noma i-Cow Face Pose
12. Izinhlobo Ezihlukene ze-Asanas FAQs
Izinzuzo Ze-Asanas
Asanas empeleni ukusebenza ukugcoba imisipha, amalunga, imisipha kanye nezinye izingxenye zomzimba. Lokhu kusiza ukwandisa ukujikeleza nokuvumelana nezimo. Baphinde basize kangcono impilo yomzimba wangaphakathi njengoba ama-asanas ahlukene esebenza ezingxenyeni ezihlukene zangaphakathi zomzimba. Ngakho-ke uma unanoma yisiphi isimo sezempilo, ungabheka i-asana efanelekile ongayenza ukuze usize ukunakekela ukugula.
Kwesinye isikhathi, abantu bazizwa bekhathele futhi bekhathele ngaphandle kokuba nanoma yisiphi isimo sezempilo esicashile. Ukuzijwayeza nsuku zonke asana ingakhuphula amandla futhi ithuthukise nempilo. Nakuba umatasa nesimiso sakho sansuku zonke esimatasa, asana kungasiza ukugcina ibhalansi yengqondo nomzimba. Imizuzu eyi-10 kuphela yokwenza asana ingazuzisa impilo yakho. Sibala ezinye ze asana lokho kungaba kunenzuzo empilweni yakho .
Sukhasana Or Easy Pose
Isithombe: S hutterstock
Lokhu kuyamangalisa kwabaqalayo njengoba kunikeza umuntu induduzo oyifunayo. I ngaphambi ingaphezu kwesilinganiso somzimba futhi inikeza injabulo yokomoya. Sukhasana kungcono kakhulu ukunciphisa ukukhathazeka nokucindezeleka futhi ukukhathala kwengqondo . Ilungisa ukuma komzimba futhi yelule isifuba nomgogodla.
Ithiphu: Hlala imilenze ishutheke ngaphakathi kwamathanga aphambene futhi umgogodla kufanele uqonde ngqo. Izandla kufanele zibekwe emadolweni futhi ziphefumule ngaphakathi nangaphandle kancane.
Naukasana Or Boat Pose
Isithombe: I-Shutterstock
Lena enye ye ama-asanas alula . Lokhu ngaphambi welula imisipha yesisu futhi kuthuthukisa ukugaya futhi kunciphisa amafutha esiswini . Kuhle ukuthuthukisa ukusebenza kahle kwemisipha yesisu.
Ithiphu: Umuntu udinga ukulala emhlane wakhe imilenze ihlangene kanye nezandla-emathangeni, ngaphandle kokuwathinta. Khona-ke umzimba kufanele wenze i-angle engama-degree angu-30.
I-Dhanurasana noma i-Bow Pose
Isithombe: I-Shutterstock
Yelula umzimba wonke. It isiza ekulahlekeni kwesisindo futhi kuqinisa ukugaya nokujikeleza kwegazi. Isebenza ngempumelelo ekwenzeni umhlane uguquguquke.
Ithiphu: Umuntu udinga nje ukulala ngesisu izandla ezinyaweni bese ehlehla. Umzimba kufanele wenze ukuma okufana nomnsalo njengoba igama liphakamisa.
I-Vakrasana Noma I-Twisted Pose
Isithombe: I-Shutterstock
I-Vakrasana yenza umzimba uvumelane nezimo futhi inciphisa amafutha esiswini futhi isiza ekuthuthukiseni ukugaya ngokulawula amajusi okugaya.
Ithiphu: Umuntu udinga ukwenza ukuma njengokuzinzile ngokubeka unyawo lwesokudla phezulu ethangeni lesobunxele futhi izandla kufanele zibe phezu kwekhanda izintende zezandla zihlangene. Umgogodla kufanele uqonde futhi ingxenye yonyawo ibheke phansi futhi iqine. Ngemva kokukhulula i-pose, umuntu udinga ukushintsha isikhundla bese uzama omunye umlenze.
Kakasana Or Crow Pose
Isithombe: I-Shutterstock
Kunoma ubani ofuna ukuthuthukisa amandla abo okugxilisa ingqondo, sula ukuvilapha futhi uthuthukise ingqondo kanye ibhalansi ngokomzimba , kakasana iyindlela engcono kakhulu, njengoba yelula imisipha yezingalo, izihlakala, nezingalo. Ukuma kwenza umzimba nengqondo kube lula. Kuhlanganisa ingqondo ehlakazekile. Kunzima ukwenza futhi kuthatha imikhuba eminingi.
Ithiphu: Umuntu udinga ukugoqa futhi agcine imilenze ihlukene kancane nezandla ziqinile phansi. Ngemuva kwalokho, umzimba kufanele uphakanyiswe futhi izandla zibe phansi.
I-Bhujangasana Or Cobra Stretch
Isithombe: I-Shutterstock
Yaziwa ngokuthi i-corrector ye-curvature futhi yenza umgogodla ugobe. Ukwakheka kwejika le-asana kuhlikihla imisipha ejulile yangemuva, umgogodla kanye nezinzwa. Kungaba kuhle ngaphambi kubantu ababhekene ne-arthritis yezinhlungu ezingezansi nezansi. Iqeda izinkinga zokuya esikhathini ngokwelula isibeletho namaqanda. It ikhulula ukucindezeleka ngokusebenzisa izindlala ze-adrenal nezinso ezivuselelayo.
Ithiphu: Ngemuva kokulala phansi esiswini, izandla kufanele zibe phansi ngemuva kokuba umzimba ongaphezulu welulwe futhi uphakanyiswe.
I-Halasana Or Plow Pose
Isithombe: I-Shutterstock
I hlala ivula i-spinal disc futhi ihlose ukugcina uhlelo lomgogodla lubasha njengoba lwelula imisipha yomgogodla. Ukwelula kukhulula ukungezwani emahlombe, izingalo nomgogodla . Ingenye engcono kakhulu asana ukulwa nokukhuluphala. Ngokuvuselela izitho zangaphakathi, ingakwazi ukwelapha ukuqunjelwa nokuqunjelwa kanye nokuqina kwentamo ye-arthritis.
Ithiphu: Qala ngokulala ngomhlane ngezandla-ngakolunye uhlangothi kufanele uqonde futhi welulwe. Bese uphakamisa imilenze yomibili bese ubeka izinyawo phezu kwekhanda wenze i-angle engu-180-degree.
I-Sarvangasana Noma I-Shoulder Stand
Isithombe: I-Shutterstock
Incazelo ye Sarvangasana yizo zonke izingxenye. I ngaphambi ithinta umzimba wonke futhi iwuvuselele. Kuhilela indlala yegilo futhi ikhuthaze i-metabolism, ukwakheka kwamaprotheni, nokujikeleza kwegazi. Ukuma kwe i-asana iqinisa imisipha futhi kwehlisa amathuba okuba nesifo sezinso namathambo. Ihlose ukunciphisa ukuqwasha, ukudangala nokukhathazeka ngokwengqondo.
Ithiphu: Njengoba igama liphakamisa, umuntu udinga ukuma ehlombe.
I-Shirsasana noma i-Headstand
Isithombe: I-Shutterstock
Shirsasana aka inkosi ye-asanas ingenye yezinto ezinzima kakhulu asana kodwa has izinzuzo eziphawulekayo . It ithuthukisa ukujikeleza kwegazi, inikeze amandla ohlelweni lokuphefumula, ithuthukise ukugxila kanye nenkumbulo. I ngaphambi kuhilela ubuchopho, umgogodla kanye nesistimu yonke yezinzwa futhi ivuselele i-pituitary ne-pineal glands. I-upside-down pose isiza ekudambiseni ukuqunjelwa futhi ikhulule ukuphazamiseka kwemizwa nokukhathazeka.
Ithiphu: Thatha ukusekelwa kodonga, ukuqala. Gcina umgogodla uqondile nekhanda lakho libheke phansi nezinyawo zibheke phezulu. Sebenzisa izandla zakho ukuze uzisekele.
I-Gomukhasana noma i-Cow Face Pose
Isithombe: I-Shutterstock
Ingenye yezinto eziyisisekelo asana lokho kuvula izinqe. Njengoba i ngaphambi welula izinqe, izingalo, amathanga nomhlane, kuyasiza ekuphumuleni kwemisipha.
Ithiphu: Umuntu udinga ukushelela amadolo ndawonye bese umlenze wesokudla ube phezu komlenze wesokunxele unyawo lwesokudla lungene ngaphansi kwesinqe kwesokunxele.
Izinhlobo Ezihlukene ze-Asanas FAQs
Isithombe: I-Shutterstock
Q. Kungakanani ukubamba i ngaphambi ?
KUYA. Nakuba singekho isikhathi esinqunyiwe esinqunyiwe, ngokuvamile sisetshenziselwa ubude besikhathi sokuphefumula okukodwa kuya kwemibili ukuya emaminithini amahlanu. Kuya ohlotsheni lomkhuba we-yoga nokugxila kwawo.
Q. Ingabe ikhona imiphumela emibi yanoma iyiphi i-asana?
KUYA. Uma kwenziwa kahle, ayikho imiphumela emibi. Kungcono ukuzenza ngaphansi kokugadwa kochwepheshe uze uziphelele.
Q. Ingabe kunomkhawulo weminyaka yokwenza asana ?
KUYA. Awukho umkhawulo weminyaka.
Q. Yisiphi isikhathi esingcono kakhulu sokwenza asana ?
KUYA. Okufanelekile, kufanele kwenziwe ekuseni kakhulu esiswini esingenalutho.
Q. Ingabe ikhona indlela ethile yokuphefumula ongayenza ngohlobo oluhlukile lwe asana ?
KUYA. Njalo ngaphambi inamasu ayo okuphefumula kanye nezikhathi zokuhogela nokukhipha umoya. Qinisekisa ukuthi uphefumula kahle lapho wenza asana uzothola izinzuzo ezifanele zayo. Ukujula kwesisu, ukuphefumula kwe-diaphragmatic kuwukhiye. Xhumana nochwepheshe ukuze uthole izindlela ezingcono kakhulu.
Q. Ingabe kukhona ngaphambi noma ngemuva- ngaphambi ama-warmups?
KUYA. Ngaphambi kokuya kunoma iyiphi i-yoga eyinkimbinkimbi asana , kungcono ukwenza i-warmup stretches. Yenza ukwelula kwawo wonke amalunga - intamo, ihlombe, indololwane, isihlakala, ukhalo, izinqe, amadolo , amaqakala, iminwe nezinzwane. Ngemuva kokwenza i-yoga asanas, kungcono kakhulu ukwenza ama-stretch futhi ukuze uphumule. Ungenza futhi Shavasana okungukuthi ukuma kokulala thumela umsebenzi wakho we-yoga.
