Surya Namaskar For Weight Loss

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Ingabe usukulungele ukufeza izinhloso zakho zokufaneleka zokuvalelwa yedwa kodwa udonsa kanzima ngesikhathi? Awu, ungabe usakhathazeka, nge-Surya Namaskar, ungaqala ukulahlekelwa isisindo sakho kanye nohambo lokufaneleka kalula. Okwaziwa nangokuthi Ukubingelela Ilanga, lokhu kuzivivinya kwe-yoga kwaziwa ngokusiza abantu ukuba baqine ngokuma kwakho kwe-yoga okuyi-12. Engeza lesi sivivinyo endleleni yakho yasekuseni kanye nezinye izindlela zokuzifudumeza ukuze wenze i-Surya Namaskar ukuze wehlise isisindo.

Uyini u-Surya Namaskar?

Ihlanganisa ukukhothama (i-Namaskar) neLanga (i-Surya), i-Surya Namaskar yigama lesiSanskrit futhi lakha isethi yama-yoga asanas angu-12 anomthelela oyingqayizivele kukho kokubili, impilo yakho yengqondo nengokwenyama. Kuwukuzivocavoca umzimba okuphelele okwenza isisekelo i-yoga yamandla futhi ikhuthaza ukulahlekelwa isisindo.

Kuye kwaqashelwa njengenye yezindlela eziphumelela kakhulu zokuzuza isisindo futhi iye yazanywa futhi yahlolwa ochwepheshe phakathi namakhulu eminyaka. Iqinisa umzimba wakho nemisipha ewumgogodla, ithuthukise ukugeleza kwegazi, ivumelanise ukuphefumula kwakho futhi igcine umzimba wakho usesimweni.

Nakuba ukuvivinya umzimba kungenziwa nganoma isiphi isikhathi phakathi nosuku, ukukwenza ungadlanga lutho kuzokunikeza izinzuzo eziphezulu .

Izinzuzo zikaSurya Namaskar

• Ukuvumelana nezimo
• Isikhumba esikhazimulayo
• Ukuqinisa amalunga nemisipha
• Uhlelo olungcono lokugaya ukudla
• Impilo yengqondo engcono
• I-Detoxification kanye nokujikeleza kwegazi

Surya Namaskar for Weight Loss

Isithombe: 123RF

I-Surya Namaskar iwuhlelo olufanele lokuzivocavoca ukuze unciphise umzimba ngaphandle kwengcindezi yokuphuma uye ezindaweni zokuzivocavoca. Ukuphunyuka okuphelele emsebenzini wakho-ku- umkhuba wasekhaya , okudingeka ukwenze nje ukungena ku-yoga mat ngokumamatheka futhi ujabulele inqubo. Engeza ubuncane bemizuzu emibili yokuzindla ngaphambi nangemva kwe-asana ukuze ukhiphe ingqondo nomzimba wakho ubuthi.

Ukwenza umjikelezo owodwa we-Surya Namaskar kushisa cishe ama-calories angu-13.90 , futhi inombolo yemilingo yokufaka i-Surya Namaskar ukuze ulahlekelwe isisindo yi-12. Ungaqala ngokwenza amasethi angu-5 nsuku zonke bese uwandisa aze afike ku-12 ngokuhamba kwesikhathi, okuzokusiza ukuthi ulahlekelwe amakholori angu-416. Ulangazelela ukuzama u-Surya Namaskar ukuze ulahlekelwe isisindo? Funda kusengaphambili ukuze uqonde ama-asanas ngokujulile.

ICEBISO: Bamba konke ukuma okungenani imizuzwana emi-5 ukuze uthole imiphumela engcono kakhulu. Futhi, ukwenza le asana phambi kweLanga kungakusiza ukuthi uzuze imiphumela engcono yezempilo ngoba kuzonyusa amazinga akho e-Vitamin D3.

Ungayenza kanjani iSurya Namaskar

Asana 1 – Pranamasana (Prayer Pose)

Isithombe: 123RF

Qala ngokuma uqonde kumata wakho uvule amahlombe akho nezandla eceleni kwakho. Hofuzela umoya njengoba uphakamisa izandla zakho zombili phezulu futhi ukhiphe umoya njengoba uzihlanganisa ndawonye ku-namaskar mudra.

ICEBISO: Khumbula ukugcina umhlane wakho uqondile ngaso sonke isikhathi ukuze ugweme ukubeka ingcindezi emhlane wakho ophansi.

I-Asana 2 - Hastauttanasana (Ukuphakamisa Izingalo Eziphakanyisiwe)

Isithombe: 123RF

Isinyathelo esilandelayo siwukuba ushintshe usuke endaweni yokuthandaza wenze i-back arch. Ukwenza lokho, donsa umoya welula umzimba wakho ngokuphakamisa izandla zakho phezulu bese uzigobela emuva.

ICEBISO: Ukuze uzwe ukwelula okufanele, cindezela izithende zakho phansi phansi ngenkathi ufinyelela phezulu ophahleni ngezandla zakho.

I-Asana 3 - Hastapadasana (Ukuma kwesandla ukuya onyaweni)

Isithombe: 123RF

Okulandelayo, khipha umoya bese ugoba kusukela okhalweni lwakho, uqiniseke ukuthi umhlane wakho uqondile. Uma ungumuntu osaqalayo, ungakhetha ukuguqulwa futhi ugobe amadolo akho ukuze ugcine izintende zakho ziphansi ukuze uthole ukwesekwa.

ICEBISO: Umgomo awukona ukuthinta phansi ngezandla zakho, ukugcina umhlane wakho uqondile kungakhathaliseki ukuthi ukwehlisa kanjani ukugoba.

Asana 4 - Ashwa Sanchalanasana (Equestrian Pose)

Isithombe: 123RF

Okulandelayo, donsa umoya njengoba uphusha umlenze wakho wesobunxele emuva ngangokunokwenzeka ngenkathi ugcina umlenze wakho wesokudla phakathi kwezandla zakho zombili. Thinta idolo lakho langakwesokunxele phansi bese ugxila ekuphusheleni i-pelvis yakho phansi ngenkathi ugcina umhlane wakho uqondile futhi ubheke phezulu. Ukuphefumula kubalulekile kukho konke ukujima. Ngokuhamba kwesikhathi, zama ukugxila ekuphefumuleni okuvela esiswini sakho okuzokusiza ukuthi ulahlekelwe isisindo ngoba kuzokwenza kusebenze umnyombo wakho.

Asana 5 - Dandasna (Stick Pose)

Isithombe: 123RF

Eyaziwa nangokuthi i-plank pose, exhale futhi ubuyisele umlenze wakho wesokudla ngenkathi uqinisekisa ukuthi imilenze yomibili ihlukene ngobubanzi be-hip. Gcina izingalo zakho ziqonde phansi futhi uzisebenzise ukulinganisa isisindo somzimba wakho. Adonse umoya kakhulu. Qaphela lapho izinqe nesifuba sakho zibekwe khona - akufanele kube phezulu kakhulu noma phansi kakhulu.

ICEBISO: Khumbula ukuqondisa umzimba wakho wonke kuhlaka olulodwa oluqondile, njengenduku.

I-Asana 6 - i-Ashtanaga Namaskar (Izingxenye Zomzimba Eziyisishiyagalombili ezinesibingelelo)

Isithombe: 123RF

Manje, khipha umoya futhi ulethe ngobumnene amadolo akho, isifuba, nebunzi phansi ngenkathi uphusha izinqe zakho phezulu. Gcoba izinzwane zakho futhi uhlale kulesi simo ngenkathi udonsa umoya ojulile.

Asana 7 - Bhujangasna (Cobra Asana)

Isithombe: 123RF

Okulandelayo, donsa umoya njengoba uphakamisa isifuba sakho futhi ushelela phambili. Qinisekisa ukuthi ugcina izandla zakho ziqinile phansi futhi izindololwane zakho ziseduze nezimbambo zakho. Ukuze ugweme ukulimaza umhlane wakho ongezansi, qiniseka ukuthi ubheka phezulu, phushela isifuba sakho ngaphandle kanye ne-pelvis yakho phansi.

ICEBISO: Uma uzizwa ungakhululekile nganoma isiphi isikhathi, zizwe ukhululekile ukuphumuza umzimba wakho ngokudonsa umoya omncane.

I-Asana 8 - Adho mukh savana (Inja Ebheke Phansi)

Isithombe: 123RF

Kusukela endaweni yemfezi, khipha umoya futhi uphakamise okhalo lwakho nezinqulu phezulu kuyilapho izandla nemilenze yakho ibambelele ngokuqinile phansi. Umzimba wakho kufanele wakhe unxantathu. Khumbula ukugcina umhlane wakho uqondile futhi ugobe amadolo akho kancane uma uzwa ukwelula okubuhlungu kuma-hamstrings akho.

Asana 9 - Ashwa Sanchalanasana (Equestrian Pose)

Isithombe: 123RF

Manje, donsa umoya bese ubuyela ku-Equestrian Pose, kodwa kulokhu ngomlenze wakho wesokudla. Ukuze wenze kanjalo, goba phansi kusukela ekumeni kwangaphambilini, futhi ulethe umlenze wakho wesobunxele phakathi kwezandla zakho ngenkathi ugcina idolo lakho langakwesokudla phansi. Gcoba izinzwane zakho futhi uqiniseke ukuthi ugcine umlenze wakho wesobunxele ubheke phansi.

ICEBISO: Ukuze uthole imiphumela engcono, gcina umgogodla wakho usebenza ngokudweba inkaba yakho, futhi ufice izinqe zakho.

I-Asana 10 - Hastapadasana (Ukuma kwesandla ukuya onyaweni)

Isithombe: 123RF

Ngokufanayo ne-Asana 3, Exhale bese ubuyisela umlenze wakho wesokudla ngaphambili bese uzama ukugcina imilenze yakho yomibili iqondile ngenkathi ugcina umhlane wakho ugobile. Le asana ingenye embalwa kakhulu esiza ukuqinisa ama-hamstrings (ngemuva kwemilenze yakho).

ICEBISO: Kubalulekile ukuphumula umzimba wakho ngenkathi wenza le asana ukuze uqinisekise ukugeleza kwegazi okwanele.

I-Asana 11 - Hastauttanasana (Izingalo Eziphakanyisiwe Zimi)

Isithombe: 123RF

Donsa umoya bese ubuyela ku-Pose 2, uqinisekisa ukuthi welula umzimba wakho wonke - kusukela ezinzwaneni zakho kuya esihlokweni seminwe yakho.

ICEBISO: Ngenkathi welula, qiniseka ukuthi ugcine ama-biceps akho eseduze nezindlebe zakho, namahlombe akho ayindilinga.

I-Asana 12 - Tadasana (Ukuma noma Ukuma Kwesihlahla Sesundu)

Isithombe: 123RF

Okokugcina, khipha umoya futhi ulethe izandla zakho phansi.

ICEBISO: Kunezinhlobonhlobo eziningi zeSurya Namaskar. Ukulandela okukodwa nokuprakthiza nsuku zonke kuzokusiza ulahlekelwe isisindo ngokushesha.

Surya Namaskar For Weight Loss: FAQs

Q. Ingabe u-Surya Namaskar wanele ukunciphisa umzimba?

KUYA. Ukwenza i-Surya Namaskar ngesikhathi esifanayo nsuku zonke kuzokusiza ngempela ukwehlisa isisindo. Kodwa-ke, ukuze uthole imiphumela engcono kakhulu, yihlanganise nezinqubo zokufudumala ezilula nokunye ukuma kwe-yoga a isipiliyoni sokufaneleka okuphelele .

Q. Singakanani isikhathi osidingayo ukuze uzilolonge u-Surya Namaskar?

KUYA. Uma ucabangela umzuliswano owodwa we-Surya Namaskar uthatha cishe imizuzu engu-3.5 kuya kwemi-4, udinga ukubeka eceleni ubuncane bemizuzu engama-40 ngosuku, futhi uzijwayeze izinsuku eziyisi-6 ngesonto.

Funda futhi: Izinzuzo zika-Surya Namaskar - Ukwenza kanjani

I-Horoscope Yakho Yakusasa

Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni