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Ikhaya Ezempilo Ukuphila kahle Umbhali wezempilo-DEVIKA BANDYOPADHYA Ngu I-Devika ngoJuni 21, 2018

I-Yoga Yesikhumba Esikhanyayo | ICopal Shakti Yoga | I-Sarvangasana | IHalasana | UBoldsky

Isikhumba esihle futhi esikhanyayo yilokho wonke umuntu akufisayo. Ukuphelela kwesikhumba kubangelwa isikhumba esikhanyayo, esingenasici, futhi esincanyana. Uma ulandele imfihlo ngemuva kwesikhumba esikhanyayo sosaziwayo, uzomangala ukwazi ukuthi iningi lalaba bahle libonga amandla e-yoga ngesikhumba esihle abanaso.

Osaziwayo abaphezulu abanesikhumba esikhanyayo bafunga nge-yoga. Banombono wokuthi i-yoga isebenza njengohlelo lokuphatha impilo yonke. Futhi, babheka i-yoga njengendlela ephelele kunazo zonke empilweni. Akugcini nje ngamathoni, kuqinisa noma kuphulukise umzimba, kepha futhi kusebenza engqondweni nasemphefumulweni ngaphakathi.

I-Yoga inamandla okuthuthukisa impilo yakho kakhulu. Ithuthukisa ukujikeleza kwegazi okufanele ekugcineni kuthuthukise isikhumba ngokunikeza amangqamuzana izakhi zomzimba ezidingekayo kanti ubuthi buyakhishwa.

Ama-mudras e-yoga aklanyelwe ukubheka phansi anganciphisa ubuthakathaka futhi angaphatha izinduna nezinduna. Lawa ma-mudras anikeza ukukhanya kwentsha nokumangalisa ebusweni.

Funda ukuze wazi amanye ama-asanas aphezulu we-yoga ukufeza isikhumba esikhanyayo.

UPadmasana
U-Adho Mukha Svanasana
UDhanurasana
USarvangasana
I-Halasana
UShavasana

UPadmasana

I-asan elula kakhulu futhi elula ukuyenza, iPadmasana yenziwa ngabaningi ngenxa yezinzuzo zayo zokugcina. IPadmasana isho ukuthi 'imbali ye-lotus'. Kuyaziwa kanjalo ngenxa yokuma kwayo kwe-lotus. Le asana ibizwa nangokuthi 'kamalasan'.

Izinyathelo zasePadmasana:

• Yelula imilenze yakho ngenkathi uhleli phansi. Gcina imilenze yakho iqonde ngaphambili. Bamba umlenze wangakwesokudla ngezandla zakho, ugoqe imilenze bese ubeka umlenze wangakwesokudla ethangeni lakho langakwesobunxele. Zama ukwenza izinyawo zakho zithinte inkaba yakho.

• Manje yenza okufanayo ngomlenze wakho wesobunxele bese uwubeka ethangeni lesokudla. Leli yiphuzu lapho womabili amadolo akho ethinta phansi. Unyawo kufanele lubheke phezulu.

• Gcina umgogodla wakho uqondile.

• Beka izandla zakho zombili, izintende zibheke phezulu, ezinhlangothini zamadolo. Isithupha sakho kufanele sithinte umunwe wakho wokukhomba. Vumela eminye iminwe ibheke phezulu.

• Phefumula kancane futhi ujule. Gxila ekuphefumuleni kwakho - donsa futhi ukhiphe kancane.

• Uma umusha kule asana, kwenze okokuqala imizuzu emi-2 noma emi-3 ungangeza isikhathi kancane.

U-Adho Mukha Svanasana

Lokhu ukuma kwenja okubheke phansi.

Izinyathelo zika-Adho Mukha Svanasana

• Yenza umzimba wakho wakhe isakhiwo esifana netafula ngokuma ngemilenze emine.

Khipha umoya ngenkathi wenza, phakamisa izinkalo zakho bese uqondisa kanyekanye amadolo nezindololwane ngasikhathi sinye. Umzimba bekufanele ngabe wakhe isakhiwo esinjenge-V esiguquliwe.

• Izinzwane kufanele zikhombe phambili futhi izandla zakho zidinga ukuhambisana namahlombe futhi izinyawo zakho kufanele zihambisane nezinqulu zakho.

• Cindezela izandla zakho phansi bese uphakamisa intamo yakho ubude. Izindlebe zakho manje sezizothinta izingalo zakho zangaphakathi. Bhekisisa inkaba yakho.

• Bamba lesi sikhundla imizuzwana embalwa. Manje, goba amadolo akho bese ubuyela endaweni yetafula.

UDhanurasana

Esinye sezivivinyo ezintathu ezinkulu zokwelula, i-dhanurasana ibizwa nangokuthi i-bow pose. Gcina isisu sakho singenalutho ngaphambi kokuzama le asana. Kuhle ukwenziwa njengento yokuqala ekuseni.

Izinyathelo zikaDhanurasana

• Lala phansi ngesisu. Gcina izingalo zakho eceleni komzimba wakho. Izinyawo nezinqe zakho kufanele zihlukane.

• Manje, songa amadolo akho bese ubamba amaqakala akho.

• Adonse umoya. Phakamisa imilenze yakho nesifuba phansi. Donsela imilenze emuva.

• Bheka uqonde.

• Gxila ekuphefumuleni bese ubambelela kule ndawo.

• Cishe ngemuva kwemizuzu eyi-15, ungakhipha futhi uzikhulule kulokhu ukuma.

USarvangasana

Le asana yaziwa nangokuthi yi-Shoulder Stand.

Izinyathelo zeSarvangasana

• Lala phansi ngomhlane. Gcina izingalo zakho eceleni kwakho nemilenze yakho ndawonye.

• Phakamisa imilenze yakho, izinqe, nomhlane. Kulesi pose, izindololwane zakho kufanele zisekele umzimba wakho ophansi futhi kufanele ume phezulu emahlombe akho. Umhlane wakho kufanele uxhaswe usebenzisa izandla zakho.

• Isisindo somzimba wakho kufanele silele emahlombe nasezingalweni ezingaphezulu.

• Khomba izinzwane zakho. Ukuma kwakho kufanele kugcinwe imizuzwana engama-30 kuye kwangama-60. Phefumulela phezulu.

• Yehlisa amadolo bese ubuyisela izandla zakho phansi lapho ukhulula.

I-Halasana

Le asana ibizwa kanjalo ngoba ifana negeja elijwayelekile.

Izinyathelo zokwenza iHalasana

• Lala phansi ngomhlane. Vumela izingalo zakho zibe sohlangothini intende ibheke phansi.

• Donsela phezulu uphakamise izinyawo zakho ngaphezu komhlaba. Sebenzisa izicubu zakho zesisu ukwenza lokhu. Imilenze yakho ibizoba sekhoneni lama-degree angama-90 manje.

• Sebenzisa izandla zakho ukwesekela futhi uphakamise izinkalo zakho phansi.

• Yenza i-engela engu-180 degree ngezinyawo zakho. Izinzwani zakho kufanele zidlule ikhanda lakho.

• Umhlane wakho kufanele ubheke enhlabathini.

• Bamba indawo ngenkathi uphefumula.

Khipha umoya bese wehlisa imilenze yakho phansi.

UShavasana

Iphinde ibizwa ngokuthi isidumbu pose.

Izinyathelo zokwenza uShavasana

• Lala phansi (okungcono indawo eqinile).

• Gcina amehlo akho evaliwe.

• Hlukanisa imilenze yakho. Izinzwane kufanele zikhombe eceleni.

• Beka izingalo zakho ohlangothini lomzimba wakho futhi uhlukane kancane. Shiya izintende zivulekile zibheke phezulu.

• Naka yonke indawo yomzimba wakho. Qala kusuka ezinzwaneni zakho. Phefumula kancane futhi ujule ngenkathi wenza le nqubo. Lokhu kunikeza umzimba wakho ukuphumula okuphelele.

• Yiba kule ndawo imizuzu eyishumi bese ugoqa ngasohlangothini olulodwa ngaphambi kokuvula amehlo akho futhi.