I-Yoga Asanas Yokunciphisa Amathanga NamaHips

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Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Oda Ngu Oda i-Sharma | Kushicilelwe: NgoMgqibelo, Okthoba 19, 2013, 5:00 [IST]

Umzimba osindayo ongaphansi ungakwenza ubukeke ufushane futhi ukhuluphele. Lapho sisebenza, sigxila kakhulu emzimbeni ophezulu ikakhulukazi esifubeni nasesiswini. Noma kunjalo, amathanga akho ne-butt yakho nayo idinga ukwakheka kahle. Lokhu kukhetheke kakhulu kwabesifazane njengoba kudingeka ukuthi baqinisekise ukuthi amathanga nezinqulu zabo akusindi kakhulu.



Amathanga nezinqulu zithambekele kalula ekuqongeleleni amafutha. Ngakho-ke, kubaluleke kakhulu ukusebenza nakulezo zindawo. Ukuthola amathanga nezinqe ezimise kahle, abesifazane benza noma yini engenzeka. Kusukela ekufakeni ama-gel ekudleni, abesifazane bakhetha izindlela ezahlukahlukene zokuletha amajika futhi banciphise ukuqongelela kwamafutha kulezi zindawo.



Kodwa-ke, uma usebenza, udinga ukugxila kokunye ukuzivocavoca okuthile okushisa okufakwa emafutheni kusuka kulezi zindawo bese uzimisa. Ukuzivocavoca kuzokusiza wehlise phansi ingxenye engezansi yomzimba wakho. Ngakho-ke, udinga ukushaya ijimu noma uzame i-yoga yemvelo. Kunokuzivocavoca okuningi kwe-yoga noma ama-asanas angasiza ukuletha amathanga nezinqe zimo. Ngisho nosaziwayo bazama i-yoga ukugcina amajika abo futhi bagweme ukukhuluphala.

Uma ungasitholi isikhathi esiningi sokuvakashela ijimu noma ufuna ukonga imali ethile engafuneki yokubhalisa ejimini, nansi ama-yoga asanas amahle kakhulu angenziwa ekhaya. Lezi yoga asanas zizokhuluma futhi zilolonge amathanga nezinqulu. Bheka.

Ukuzivocavoca umzimba kweYoga kwamathanga namaHips:



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Utkatasana

Le yoga asana ingabeka ubunzima emisipheni yethanga lakho, kepha ngemuva kokuzijwayeza njalo, ubuhlungu buzoncipha, futhi uzokwazi ukuguquguquka. Udinga ukugoba amadolo akho kancane bese ucwilisa esikhungweni ngenkathi ukhipha umoya.

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Utthita Hasta Padangusthasana

Le yoga asana igxile emathangeni nasezinqeni. Ukuprakthiza lesi sikhundla se-yoga nsuku zonke kuzokwehlisa amathanga akho nezinqe kalula.

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Izikwele ezijulile

Kungokunye kokuzivocavoca okuhle kwamathanga nezinqulu. Izikwele ezijulile zikuvumela ukuba ugobe futhi uthuthukise ukuguquguquka komzimba ophansi. Kuyasiza nokuqeda amafutha esiswini.



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U-Ananda Balasana

Lala phansi kumata we-yoga. Phakamisa yomibili imilenze ndawonye uyibambe ngezandla zakho. Abesifazane abakhulelwe akufanele bayenze le yoga asana.

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IVirabhadrasana 1

Eyaziwa nangokuthi i-warrior 1 pose, lo msebenzi wokuzivocavoca we-yoga usebenza ethangeni nasemisipha yesisu.

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IVirabhadrasana 2

Kufana nesimo seVirabhadrasana 1. Lapha, esikhundleni sokuhlanganisa izandla kwi-namaste, udinga ukuzisakaza ngokufana okubanzi.

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USetu Bandhasana

Lala phansi. kumata we-yoga. Goba imilenze yakho bese ubeka izandla zakho eceleni kwakho izintende zibheke phansi. phakamisa izinkalo zakho phansi ngokusekelwa okuvela ezinyaweni nasezandleni. Bamba ulale. Phinda izikhathi eziyi-10-15 ukunciphisa amafutha ethanga ne-hip.

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UTri Pada Adho Mukha Svanasana

Hlala endaweni ebheke phansi yenja bese uphakamisa umlenze wakho wangakwesokudla phezulu emoyeni uzixhase ngezandla ezimbili nangomlenze wakho wesobunxele. Bamba ukuphefumula okungu-5 bese uphumule. Phinda ngomlenze wesobunxele. Ukulinganisela komzimba kubaluleke kakhulu, ngakho-ke abaqalayo bangafuna usizo oluthile.

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UBaddha Konasana

Eyaziwa njenge-Bound Angle Pose, le yoga asana isebenza emisipheni yethanga lakho futhi inyusa nokuguquguquka.

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UShalabhasana

Lala ubheke phansi kumata we-yoga. Beka izintende zezandla zakho phansi bese uzigcina ziqondile. Khuphula kancane imilenze yakho ndawonye bese uyibamba ngokuphefumula okungu-5. Khululeka bese uphinda izikhathi eziyishumi ukunciphisa amafutha ethanga nasesinqeni.

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IViparita Virabhadrasana

Ngenye yezimo ze-yoga ezimile ezinikeza izinzuzo eziningi zezempilo. Yima endaweni yeVirabhadrasana 2, khotha isifuba sakho emuva bese ubeka isandla sobunxele ngemuva komlenze wakho wesobunxele. Phakamisa isandla sokudla emoyeni uqonde bese ubamba. Khululeka bese uphinda ngesandla sobunxele.

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