Okuwusizo kune-hatha yoga nokuthi ilungile kanjani

UHatha Yoga umi umqondo onomusa kahle. Ngenye yezobuchwepheshe okuhloswe ngazo ukuthuthukiswa ngokomoya ngokusebenzisa odokotela. Futhi uma sibheka i-hatha yoga evela esikhundleni se-physiology, khona-ke kuyindlela yokuthola ukuyekethisa ngomzimba wakho ngokuxhumana okuvumelanayo nayo.

Kulesi sihloko, ngifuna ukukutshela okuningiliziwe ngeHatha yoga nezici zalo.

Hatha yoga: Yini?

Thola ukuthi yini elindelwe namuhla - i-horoscope yanamuhla kuzo zonke izibonakaliso ze-zodiac

Izicelo eziningi zababhalisile, silungiselele uhlelo lokusebenza lwe-horoscope olunembile lwefoni ephathekayo. Izibikezeli zizofika ukuze uthole uphawu lwe-zodiac njalo ekuseni - akunakwenzeka ukuthi uphuthelwe!

Landa Mahhala: Horoscope for nsuku zonke 2020 (etholakala ku-Android)

I-Master yasendulo ye-Art Patanjali ebizwa ngokuthi i-yoga ngesimo esithile sokwazi, ngaphandle kokuvezwa kokuzithandela kwengqondo (okumele imicabango, imizwa, izifiso).

Futhi i-hatha yoga ingahlukaniswa ngokuthi "ukusebenza kanzima phezu komzimba wakhe" - "Hatha", okuvumela ukuhoxisa ukwazi kwabo ezinhlelweni eziphakeme - "Yoga".

Ukubuyekezwa kokuxhumeka okusondele phakathi komzimba nangokwengqondo

Hhayi nje kuphela ukuthi izazi zezinzwa kanye nodokotela nzalo bakhuluma ngokuba khona kokuxhumana okusondele phakathi kwenhlangano nangokwengqondo. Nakanjani konke ukuhlukahluka kokunyakaza okwenziwe ngumzimba wethu (Mahi, ukuthuthumela, ukuthuthumela, izimbambo zegazi emithanjeni nokunye) kuyimpendulo kwizimpawu zobuchopho.

Futhi okuphambene nalokho - kwizimpawu zokubuyela emuva, siyakwazi ukuqonda ukuthi yisiphi isitho esithile (izicubu noma amaseli akhona) adingekayo, futhi kuthi kuvela kuziphi izinto okufanele uqedele. Kuyacaca ukuthi ijubane nokunemba kwezixhumanisi ezichazwe kunomthelela emsebenzini obalulekile womzimba jikelele.

Uma kwenzeka ukwehluleka ohlelweni lokusayina, sibhekene nokukhishwa okuvamile emzimbeni: Ukubonakaliswa kwalo kuzoba ngaphansi kwezingxenye ezithile zomzimba, kodwa ngokujwayelekile umzimba wonke uzosebenzisa.

Lokhu kwehluleka kuvame ukuboniswa njengokulimala, kepha kuvame ukubavuza bangalimazi, futhi baxhumana neziteshi ngokufanele.

Lapho uhlelo lokusayina, elawula umzimba, luphenduka, siqala ukuchitha amandla amaningi ngemuva. Futhi ngenxa yokuthi izitho nezinhlelo zisebenza ngokungalungile, umzimba ubhekene nokubulawa kwazo noma ukungcola, ukuqongelela imfucuza enkulu, futhi ngokwemiphumela, konke lokhu kugcwele ama-pathologies ahlukahlukene.

Isenzo hatha yoga emzimbeni

Ngokomzimba uHatha Yoga umi nge-gymnastics, uhlobo lwemfundo yomzimba, ethuthukisa uhlelo olusayina phakathi kwezingxenye zomzimba nobuchopho.

Uma okungenani amahlandla ambalwa ayesemakilasini we-yoga, khona-ke kungenzeka uyazi ukuthi ngemuva kokuqeqeshwa, uqala ukuzizwa izicubu ezinje, mayelana nokuba khona kwayo ngaphambili futhi engazange aqagele. Futhi uma usebenza izinyanga ezimbalwa, ukuxhumana phakathi kobuchopho nemizimba ehlukahlukene kuzobuyiselwa ngokugcwele.

Zama ukuzibonela ngokwenzekayo ngobuchopho ngesikhathi samakilasi we-yoga? Uma empilweni ejwayelekile kukhona amasiginali akhomba ukucindezela ezingxenyeni ezihlukene zomzimba, kufanele afunde futhi ukuze axhumane nazo.

Ngenxa yokuthuthukiswa kwenethiwekhi yokuxhumana kwe-neural, usiza ubuchopho bakho ukwahlukanisa amasiginali, okuwusizo kakhulu kuye empilweni yansuku zonke. Uthola ithuba eliyingqayizivele lokwenza izenzo ezejwayelekile, kepha ngokungezwani kwemisipha okuncane, ngakho-ke kunezindleko eziphansi zamandla. Ngenxa yokusungulwa komshini wokulawulwa komzimba, uthola umthelela wokuzilibazisa ojwayelekile ozoba ngaphezulu kunalokho okulindelwe.

Ngenxa yomnotho wamandla, kukhona amandla okuqwashisa. Uma unamandla amaningi aqoqiwe ngaphakathi, ungayisebenzisa emakilasini ahlukahlukene wokudala bese uqala ukukhula njengomuntu. Ungaqondisa futhi amandla ekuqwashiseni ubuntu bakhe kanye nemvelo yawo (okungukuthi, ekuzimiseleni okungokomoya). Kuzoba ukuqedwa kwe-hatha yoga kanye nokuqala kweRaja-Yoga - i-yoga yokuqwashisa.

Lapho umuntu efunda ukugcwala kwakhe ukunakwa kwakhe, angabamba ukunyakaza emzimbeni wamandla acashile futhi uyakwazi ukuzilawula ngonembeza.

Lapho-ke udokotela udlulisela ukunaka kwawo kusuka kulokho okungekho "ngaphandle", ngokwenzekayo ngaphakathi, okugxila kakhulu emizweni yaso yangaphakathi. Ngaleso sikhashana, lapho okuhlushwa kuvela ukuba sezingeni eliphakeme kakhulu, kuyenzeka ukuqeda umbono wezinto ezicasulayo ezivela ngaphandle, futhi ucwiliswe ngokuphelele kuwe.

Ngezikhathi ezinjalo, uyazazi thina njengesidalwa esisodwa, esiphelele futhi esingenamkhawulo, esingakhawulelwe kunoma yisiphi isikhala, noma usizo lwesikhathi (ngokuya ngokubuyekezwa kwabasebenza).

Kungani udinga umeluleki e-yoga?

I-Asonas ye-Yoga inomthelela onamandla emzimbeni womuntu, kodwa uma kwenzeka kwenziwa ngokungalungile, izobhubhisa esikhundleni sokuba yikho.

Vele, ungaphola ukuthi kunezincwadi ezanele zezincwadi ezihlukile namuhla, kanye namavidiyo wokuqeqesha ku-yoga ezosiza kahle lobu buciko ngokwakho. Yebo, bangakusiza ngempela, kepha ukutadisha i-Yoga njengoba ubuciko budingeka kuphela uqobo kulabo abebenza isikhathi eside.

Shono isimangalo esithi: "Kungcono ukubona izikhathi ezingaphezu kwezingu-100 ukuzwa," umzimba wethu uzoba lula kakhulu ukuqonda ulimi lomunye umzimba ukwedlula incazelo ngamazwi.

Ngendlela efanayo, isiko le-yoga kusukela ezikhathini zasendulo futhi ladluliselwa kumeluleki kumfundi.

Zuza nokulimaza i-hatha yoga

I-Yoga izoba nomphumela wokuphulukisa emzimbeni womuntu ezimweni eziningana:

• phambi kwezinganekwane ze-ridge (uma uhlushwa i-osteochondrosis, i-scoliosis, i-soliss, kihosis, i-hernia inveryertebral disks);
• phambi kwamathambo kanye ne-arthrosis;
• Uma unesifo sokukhathala okungapheli, ukukhathazeka okwengeziwe, lala kabi;
• basesimweni sokucindezelwa okungapheli;
• ahlushwa yi-Asthenia noma i-dystonia yemifino;
• Uphule imisebenzi yezitho zangaphakathi.

Kodwa-ke, qiniseka ukuthi unaka iqiniso lokuthi i-Yoga inezinkohliso zayo zohlobo oluzinzile nolwesikhashana. Okulandelayo, sizobheka zombili izigaba ngemininingwane eminingi.

I-Contraindication Ezinzile ifaka:

• isimo esivamile;
• Ukuba khona kokuphazamiseka kwengqondo noma izindawo zemingcele ze-psyche;
• Ukuba khona kwezindlela ze-organic zenhliziyo - izinto ezimbi ezingezinhle; paroxysmal tachycardia; eshaya i-arrhythmia; I-Aortic Aneuryysms, i-myocardial dystrophy;
• phambi kwenganekwane yokujikeleza kwegazi;
• ngezilonda ezinzima ezithathelwanayo zohlelo lwe-musculoskeletal;
• Ngokulimala okukhulu kwe-cranial, umgogodla olimele esimweni lapho isinxephezelo esingagculisi senzeka;
• nge-neuroinfection;
• Uma kwenzeka ukwephulwa okuthe xaxa kwezilinganiso zomzimba;
• Uma kukhona ama-tumors amabi.

Kumele kwaziwe ukuthi ngisho nakuwo wonke amazwe afakwe kuhlu ngenhla kokusebenza okulungile kokuzivocavoca kwe-yoga kungaba wusizo, kodwa kubalulekile ukuthi umeluleki onolwazi alawule. Ukuze wenze lokhu, kunconywa ukuqopha enkambweni ye-yogotherapy, ngaphambi kwalokho kuzodingeka ukuthi kube nengxoxo yomuntu ngamunye.

Sibutsetelo ngokwesikhashana kwe-contraindication

• ukusetshenziswa njalo emithanjeni emikhulu yemithi enamandla;
• kwandisa i-pathology engapheli;
• isikhathi ngemuva kokuhlinzwa;
• isimo sokukhathala ngokomzimba;
• isimo sokushisa ngokweqile kanye nokuphakamisa ngokweqile;
• Izinga lokushisa ngaphezulu ngaphezulu kwamashumi amathathu nesikhombisa noma ngaphansi kwamashumi amathathu nesithupha nama-degree amabili;
• Ukusebenza kwabasebenzi abasebenza kanzima;
• isimo esigcwele isisu;
• Ukudlula kwesifundo esijulile sokuzivocavoca e-Zhen-TSZYU Therapy;
• Ungavakashela i-pair noma i-sauna okungenani amahora angama-6-8 ngemuva kwe-yoga class, noma amahora amane ngaphambi kwayo.

Compound hatha yoga

Umkhuba weHatha Yoga wakha izinto ezinjalo:

1. Pranayama - Prakthiza kuphethwe ekwenzeni izivivinyo zokuphefumula ezikhethekile, zenzelwe ukufundisa umuntu ukulawula imizwa yazo. Futhi i-Pranayama ivumela ukuxhaphaza izitho zangaphakathi zangaphakathi.
2. I-Asana - Ukuzivocavoca okwenziwe ezikhundleni ezikhethekile ezihambisana namasu akhethekile wokuphefumula kanye nokuqoqwa kokunakwa.

E-Hatha-Yoga, izivivinyo ze-static zenziwa kuma-inhales, amagesi noma ukubambezeleka kokuphefumula kuyakwenziwa. Akwamukeleki ukwenza i-ASAN ngaphakathi kwemingcele yamathuba ayo omzimba, ngoba, kunalokho, kufanele bafake isandla ekuphumuleni, ukuthula.

Kubaluleke kakhulu ukuthi, wenza iHahahatha Yoga, awuzwanga kahle ngokomzimba. Kepha imizwa emnandi evela emzimbeni ngenqubo yokwenziwa kwe-ASAN iwuphawu oluhle - akhombisa ukusakazwa okulungile kwePARANANI ngumzimba.

1. Umkhuba wokuzindla. Umgomo wakhe oyinhloko yikhono lokuzizwa, ukuqeda konke okwengeziwe, ukudla. Lapho ukuphumula, umuntu uyaphumula ngokwenyama nangokwengqondo, ukuqondiswa kwamandla ekukhuleni kwawo ngokomoya kuye kwenzeka.
2. UShakamarka - Ukuzivocavoca nezindlela zeHatha-Yoga, kufaka isandla ekuhlanzeni kwezitho zangaphakathi. Kuhunyushwe kusuka eSanskrita kubonisa "izenzo eziyisithupha". Eqinisweni, kunezindlela eziyisithupha zokuhlanza:

• I-Joti - Ihlanza ipheshana yokugaya ukudla;
• I-Basty - amathoni futhi ihlanza amathumbu amanoni;
• I-Nauli (Lauliki) iyindlela ekhethekile lapho indawo yesisu iqinile futhi izitho zangaphakathi ziqiniswa;
• I-Neti - Ukuhlanza kanye nezindima zamakhala amakhala;
• ICapalabhati - amasu amathathu alula anikela ekuhlanzweni kwe-lobe yangaphambili yobuchopho;
• I-Tractak - iqinisa izinzwa namehlo abonayo, ithuthukisa amehlo, ithuthukise ukuqashelwa.

1. Ukudla okunempilo. Empeleni, i-yoga inakwa kakhulu ngokudla okunempilo. I-Yoga Masters iyazethemba ukuthi impilo kanye nokwaneliseka kwempilo kuzonikeza ukudla okulula kwemvelo nokwenqatshwa kokudla ngokweqile.

Ngosizo lomkhuba weHatha yoga, izinhloso ezinjalo kungenzeka:

• Vuselela amandla we-Kundalini - amandla akhethekile agxile esisekelweni sekholomu yomgogodla;
• Buyisela impilo yokusekelwa;
• hlinzeka ngempilo ende;
• Qaphela okuphakeme kwakho;
• Finyelela isimo esivumelanayo phakathi kwangaphakathi nangaphandle, okungukuthi, ukuba sesimweni sokukhanyiselwa.

I-Asana eHatha Yoga

Ama-asans anezikhundla ezi-static ezidinga ukugcina isikhathi esithile ukuze asabele kabusha imifudlana enamandla emzimbeni.

Lapho ubamba isikhundla esithile (i-ASA), kukhona ukugcwala kweziteshi eyodwa noma eziningana ngasikhathi sinye, kanye nokuqondiswa kabusha kwamandla kwezinye iziteshi - Vula. Kungakho kubalulekile isikhathi eside ukubamba izikhundla ngakunye, akufanele uphuthume ukuzishintsha komunye, ngoba kubalulekile ukuthi amandla ahanjiswe kahle.

Yeqa kusuka kokunye kokuzivocavoca uye kwesinye kuzosiza ukunyakaza okukhethekile kwe-ligament, yize kungeyona eyayiphoqelekile. Ngempela, ekuqaleni u-Asana akazange acabange njengeqembu lokuzivocavoca, enzelwe ukuthuthukisa umzimba wenyama noma ukubandakanyeka emfundweni yezomzimba. Lezi yizinto ezifanele ukwenza imikhuba engokomoya, futhi eziningi zazo zingasetshenziswa ezindleleni zokuzindla noma ukuzicindezela.

Izinhlobonhlobo ASAN eHatha Yoga

IHatha Yoga yakhiwa inani elikhulu le-ASAN, isebenza njengohlobo lwe-Encyclopedia yezikhundla e-Yoga. Futhi ukuze kube lula kakhulu, wonke ama-Asia ahlukaniswe izigaba:

• emi;
• izihlalo;
• ukuqamba amanga;
• deflection;
• imithambeka;
• ukusonteka;
• Ukuzivocavoca esele esele;
• Kudlula.

Ngaphezu kwalokho, zonke izinhlobo ze-ASAN zingahlukaniswa futhi, ngokwezinye izimpawu. Isibonelo, abanye babo banikela ekuthuthukisweni kwamandla nokukhuthazela, futhi konke okunye kunwetshiwe.

Isibonelo, i-Asanana KhanumanASAN iyisibonelo esijwayelekile sokuzivocavoca esivela endaweni yokuhlala, kepha isikhundla se-caravel (iBakasan) noma i-peacock (iMağurasan) iphuma ngamandla.

Ezikhungweni ezihlanekezelwe, ukukhuthaza kokuhlinzekwa kwegazi ebuchosheni kuyinto enobuchopho, ngoba ngesikhathi sokugcwaliseka kwabo, igazi linamathela ekhanda, futhi lokhu kungumphumela omuhle kakhulu ekubhaleni ubuchopho. Futhi iningi le-ASANE yalolu hlobo kukhona ukukhuthaza kokugaya izitho zokugaya kanye nethoni lezitho zangaphakathi.

Amasonteke nawo anomphumela omuhle empilweni engemuva nasemgwaqweni wesisu.

Futhi ukuzivocavoca okuhloselwe ukulinganisela, ngokwesimiso, kuyaguquguquka. I-ASAN EQINISEKILE I-ASAN COLOCK KUSUKELA KAKHULU KUZOBUKA ukuqinisa cishe wonke amaqembu emisipha futhi anciphise imisebenzi yezitho zangaphakathi. Ngaphezu kwalokho, ukuxhumanisa ukunyakaza kwathuthukiswa kakhulu. Uma uqala ukusebenzisa i-yoga njalo, kuphawula ukuthi ngisho nama-Asiya asebenze emlenzeni owodwa ajwayelekile futhi ajwayelekile.

Ukubuka konke kwezikhundla eziphambili zabaqalayo ku-Yoga

Ekuqaleni, akukubi ukuqala ukwenza izinto zokuma, ngoba kulula ukujwayela kubo kunokuphumula. Kubo, noma deflection, akukho ukusonteka, yize kunezinhlobo ezinjalo zokuzivocavoca ezenziwa endaweni yokuhlala futhi kancane kancane ziyinkimbinkimbi.

Kunconywa ukuqala nabasanda kufika eHatha-Yoga, njengeTadasani, Pischasans, Visarakhadsana.

Okulandelayo, cabanga ngezinketho eziphambili ezifunwa ngencazelo eningiliziwe.

Ukuhlala i-Asana

IVajrasan yangaphandle iyinhlangano elula kakhulu eyenziwe kusuka esikhundleni se-Sedental, kepha kuwusizo olukhulu, njengoba kusiza ukusatshalaliswa kwamandla okulungile emgogodleni kusuka phansi kuya phezulu.

Ngale Asana, kanye nolunye u-Asan, ngokwesibonelo, amaSidhannana, amaSukhasans, amaSwean kanye ne-Padmashana ye-Classic, ungenza umkhuba wokuzindla.

Lezi zikhundla zizinzile, zishayela umgogodla ziye esimweni esifanele, futhi kuvunyelwe ekuhambeni isikhathi eside.

Ukuzivocavoca kwamanga

Phakathi kwazo, nakanjani, iShavasan iyaphela. Le yi-Asana, ehlala iguqukela ekusebenzeni kwe-yogan yansuku zonke. Kulula kakhulu ukwenza, futhi kunomthelela ekuphothulweni kwe-organic kwalo lonke elase-Asan Complex.

Futhi akunandaba, akunandaba ukuthi kungakanani isikhathi esizokwenza - imizuzu engamashumi amabili noma amahora ambalwa, "khumbula ukuthi ukwenziwa kwesikhundla esibekiwe ekugcineni kusiza ukuqedela ukuqedela umkhuba, amandla futhi kuvunyelwe Kuqala ukuncibilikisa emzimbeni.

Elinye i-asana alisebenzi nje kuphela njengokuphothula, futhi futhi liyi-asana eyisisekelo, engase yenziwe kwinqubo yokuzindla. Inomthelela omuhle hhayi kuphela emzimbeni womzimba kuphela, kodwa futhi nasesimweni esingokomzwelo, inomthelela ekubhekeni futhi ilethe ukuqondiswa kwemizwa yayo.

USurya Namaskar - Ukubingelela Ilanga

Ukunakwa okukhethekile kufanele kukhokhwe kwi-Complether of Exercises "Suryya Namaskar". Imelela inketho ekahle kakhulu yabaqalayo e-Yoga.

Ukugcwaliseka kokubingelela iLanga kusekelwe kuma-Asanas amaningana e-Asanas, okwakha inkimbinkimbi eguquguqukayo, bese evele yenziwa ngokwahlukile.

Ngako konke lokhu, uSuria Namaskar akasithathi isikhathi esiningi nawe futhi, njengomthetho, kusetshenziswa njengenkimbinkimbi yokufudumeza ezigabeni zokuqala zokwenza, yize kungenziwa ngokwahlukana. Kuvunyelwe ukwenza ngasikhathi sinye imibuthano embalwa yalesi sakhiwo.

Kubaluleke kangakanani ukwenzeka ekilasini laseHatha-yoga?

Kumele kwaziwe ukuthi ukusebenza okuhlelekile kokuzivocavoca kwe-yoga mhlawumbe umthetho oyisisekelo. Uma wenza ngisho ne-yoga encane nje, kodwa nsuku zonke, ungathola umphumela owengeziwe kunokuba uqeqesho olungapheli.

Ngaphezu kwalokho, le nqubo nayo ilungele abaqalayo, nakulabo asebevele benza i-yoga isikhathi eside ngokwanele. Amakilasi ajwayelekile azosiza ukugcina izicubu ngethoni, futhi ngeke uphinde ululame ngemuva kokuqhekeka okude.

Futhi, ukubukeka kwenqubekelanzeka kancane kancane kuhlale kusebenza kahle emzimbeni futhi kuhambisa udokotela ekuhlangenwe nakho okuningi okuhle.

Ngakho-ke, kungcono impela ukuzijwayeza nsuku zonke kunezikhathi ezithile ngesonto. Ngaphezu kwalokho, awukwazi ukwenza wonke ama-Asia wesakhiwo ngasikhathi sinye, kodwa ukwenza othandekayo noma labo asevele bakwazi kahle kahle. Maduze nje kuzoba umkhuba wakho, futhi uzolinda sonke isifundo ngentshiseko.

Induduzo yokuzivocavoca umzimba

Umgomo obaluleke kakhulu ukuthi inqubo yokufeza wonke u-Asan Hatha Yoga, wezwa induduzo. Ngakho-ke, incazelo kuleli cala akufanele ibhekane nombhikisho wangaphakathi njalo noma yenza noma yikuphi ukufezekiswa.

Yize kunjalo, lapho uzobandakanyeka lapho uthatha isikhathi esiningi e-Asanas, cishe uzozwa umbhikisho othile, futhi ngokubulawa kwabo uzodinga isikhathi esengeziwe.

Kodwa-ke, umthetho oyinhloko kuzoba okulandelayo - umzimba wakho kufanele uphumule kwinqubo yokwenza izivivinyo, futhi ama-Asana uqobo kufanele enze injabulo yangempela. Kulesi simiso sokuthi uyakuqonda ukuthi izivivinyo zenza malini.

Isimiso Sesinxephezelo

Lapho kwakha imikhuba yakho eyinkimbinkimbi, ungakhohlwa ngomgomo wokunxephezela. Ilele eqinisweni lokuthi ukunyakaza ngakunye kufanele kusekelwe nge-avenivion.

Isibonelo, uma uncika, khona-ke udinga ukuthuthuka. Futhi uma ucindezela, kufanele uphumule. Ngemuva kokuphefumula kulandela ukuphefumula - Lesi yisimiso esilula, ukugcinwa kwalo kuqinisekisa ukuphepha emkhaleni we-yoga isikhathi eside, futhi-ke, ngokwemiphumela ungathola inzuzo oyifunayo futhi ucebise inzuzo engokomoya.

Lezi kwakuyizimiso eziyisisekelo zamakilasi we-hatha-yoga, ikakhulukazi, kubaqalayo.

Ekupheleni kwesihloko, qiniseka ukuthi ubhekabheka ividiyo enezingqikithi: