Labo abafisa ukulahlekelwa ngokushesha nangendlela efanele, inzalo ye-yoga. Ngenxa yamakilasi ajwayelekile kuchwepheshe, i-metabolism ihlelwe ngokwejwayelekile, isiqala ukuzwa ubungqabavu kanye namagagasi amandla. Ngokuphazima kweso, kepha amakilasi e-Yoga avumelanisa isimo sangaphakathi sengqondo.
Ukuze uqale ukutadisha ekhaya, isifiso, ekhaphethi, ingubo, futhi engcono kune-rug ekhethekile yerabha. Ngokuzimela, isiqalo singafunda ama-Asanas ayisisekelo noma ama-poses, ukuphefumula okufanele, ukugxila. Ngesikhathi sokusebenza kokuzivocavoca, akudingekile ukweqisa ngokweqile ukuze ngephutha kungekengeli izicubu futhi kungalahlekelwa yintshisekelo kumakilasi.
Uma umuntu ezobandakanyeka kusihlwa, ungakha umoya omnandi, ucishe ukukhanya, vula umculo wokuphumula, amakhandlela akhanyayo amnandi. Ngemizuzu engu-5-15, kungakuhle ukuhlanza igumbi elihle kakhulu. Ungakhohlwa ukuthi umgomo we-yoga ungukuqiniswa kwemisipha, ama-tendon, ama-Ridge, amalunga nokuvumelanisa isimo sengqondo.
Mayelana nokuqala kwe-ASANI noma izivivinyo
Ukuze ukwazi ama-Asanas alula, umqeqeshi awudingeki. Lezi zivivinyo zilusizo ngisho noma kungenjalo impela. Musa ukushesha, kubalulekile ukuphumula kahle nalapho kwenziwa khona u-Asan ukulalela imizwa yomzimba.Ihlashana
Ukulandelana kokuzivocavoca:
- Lesi simo esilula sokuthi wonke umuntu ophilile azowenza. Udinga ukuphumula izicubu bese uthatha i-pose iqonde. Indoda iphakamisa umlenze wakhe wesokudla bese ibeka unyawo engxenyeni engaphakathi ye-hip kwesokunxele. Ungazisiza ukwenze isandla sokudla.
- Kudingeka ukunciphisa izingalo zabo ezinhlangothini, zilethe izintende ndawonye esifubeni. Ekuphefumuleni ngangokunokwenzeka ukuze unikele. Imizuzu engu-2 ukuma kulesi simo.
- Thatha izandla zakho emuva, uvula isifuba. Uma ufuna noma umlenze ukhathele, kungashintshwa futhi kancane kancane kwenze umsebenzi ofanayo. Ukuzivocavoca kuqinisa umgogodla, izicubu zesisu nangemuva, okwenza isimo ngokulinganayo.
- Kuyadingeka ukwehla kancane kancane, uphonsa ama-buts ezithendeni. Isisu siwela okhalweni, futhi ikhanda lizothinta phansi. Izandla zeluliwe phambili.
- Kuyadingeka ukuthi iqhwa kulesi sikhundla futhi yenza imijikelezo yokuphefumula engu-5 noma engu-7. Kubalulekile ukuphumula ngokucophelela nangokuthula. Manje udinga ukukhulisa i-torso bese ubuyela esimweni esedlule.
Iseluleko! Ochwepheshe batusa isihlahla se-Asana njenge-yoga ekhokhela isikhathi eside nabaqalayo. Lokhu kuzosiza ukwenza ngokwezifiso umzimba ochungechungeni olulandelayo lokuzivocavoca.
I-Asana lapho inja ibukeka njenge-muzzle phansi
Cabanga ngokulandelana kokubulawa kwe-Asana:
- Izandla zidinga ukufakwa ngaphansi kwamahlombe bese ubeka iminwe ububanzi, ucindezela izintende ezansi. Amahlombe abanzi futhi ahambisana nomunye abeka imilenze. Iminwe emilenzeni idinga ukudilizwa, kanye nezinkalo zokucindezela, ukukhwela amadolo nokuqondisa imilenze.
- Indawo yentamo iyadingeka ukuphumula. Kuvela isilayidi sesandla, i-torso, imilenze. Okokuqala, umuntu ume amasokisi, abese ezama ukubeka phansi noma ezithendeni.
- Izandla nezintende zezandla akudingi ukuhambisa, kepha ziphumule ngokuqinile emtweni. Isisindo somzimba silele ngokulinganayo entendeni yesandla, nezinyawo.
- Umhlane awudingeki uyindilinga, futhi kuyadingeka ukwelula umgogodla. Lapho uphefumula isisindo somzimba, udinga ukuthwala ezandleni zakho, futhi ekwakhekeni emuva ezithendeni. I-Asana isiza ukususa ukungezwani emahlombe nasemuva, kuzokwenza ukuthi imilenze ikhuphuke kakhulu.
Pose aista
Cabanga ukuthi ungayenza kanjani i-Asana Aista:
- Izinyawo zibanzi kunamahlombe. Ukubheka phansi, phumula ukuze uqalise eHodge, bese kuba namadolo. Udinga ukugoba imilenze yakho emadolweni bese ukhipha ngaphezulu emuva. Imilenze iseguqi ukuze ikwazi ukuhambisana nabo entendeni yesandla.
- Isithende sikhona phakathi kweminwe ephakathi nenkomba. Kusuka phezulu ezihlahleni zezandla kuyiminwe yemilenze. Uma ukuguquguquka komuntu kwanele, khona-ke ama-elbows ayithatha eceleni.
- Esifubeni udinga ukucindezela isilevu, namafosholo okuqoqa ndawonye. Lokhu kokugcina kuncishisiwe ngangokunokwenzeka, futhi udinga ukufinyelela amadolo akho. Uhlubula ezinyaweni, owesilisa udonsa emuva. Lokhu kuyadingeka ukunwebeka okuhle komzimba.
Kulesi simo ungenza i-Kundalasan. Imilenze ibeke amahlombe amancane, futhi emahlombe okugcina adinga ukulahlekelwa izinyawo zakhe. Ukuzivocavoca kwandisa ithoni yomzimba futhi kuthuthukise ukuguquguquka kwezinyawo.
Pose uLuka.
Ukusetshenziswa kwemisebenzi:
- Owesilisa uwela esiswini, edonsa izandla zakhe eduze kwe-torso. Phumula futhi ubekwe kancane ezinhlangothini zemilenze (hhayi ukuluma). Imilenze kudingeka iboshwe emadolweni nasendaweni yangaphakathi ukukhipha ama-ankle.
- Ikhanda ngenhla kwe-torso liphakamisa kancane. Abafana kumele babushelelezi kusukela phansi bese belula ngesimo somnsalo. Esimweni esinjalo, udinga ukukala ama-7 noma ngaphezulu kwemijikelezo yokuphefumula eyi-10 bese uthatha ukuma kokuqala.
Ukuzivocavoca kuzosiza ukuvumelanisa emuva, ukubuyisa isandla esimangele, kuqinise imisipha yesisu. Wonke umuntu angabuka i-yoga yabaqalayo futhi aqale ukukwenza ekhaya:
Yini okungafanele yenziwe?
Qhathanisa nokunye ukushaja kanye nokuqina, i-yoga ibilokhu inenkinga njengengozi. Lawa ma-Asia asiza ukuqinisa izicubu, anciphise izinga lokukhathazeka, andise ukumelana nengcindezi, andise ukungavikeleki.Kubalulekile! Yenza izivivinyo ngokushelela futhi zikalwe. Kudingeka uthathe umgogodla. Uma kunokuhlinzwa kwemisipha, izinhlungu, kungcono ukuyeka ukuzivocavoca umzimba, khona-ke ungayenzi nhlobo.
Akufanelekela ukuvelela kokuzama ukuzama ukushesha kahle i-Asanas. Iwusizo zombili lezi futhi zilula. Uma umuntu efuna ukuhlala e- "Lotus" POSO, khona-ke kuyadingeka ukukwenza kahle, ukuze ungakwazi ukuthola ukwelula.
iziphetho
AmaMasters ancoma i-novice ukuthi ingagijimeli. Yenza konke ukuzivocavoca ngokushelela, imisipha enhle yokuphumula futhi ugxile engqondweni ngokubulawa kuka-Asan. Ngesikhathi samakilasi e-yoga, kungcono ukufaka umculo wokuphumula.