Ingabe i-yoga futhi yenza amakilasi e-yoga ngenani elihle liyadingeka nsuku zonke ngehora elilodwa. Uma kungenakwenzeka ukwenza lokhu nsuku zonke, kubalulekile ukuqhuba amakilasi, okungenani kathathu ngesonto. Yenza isimiso: kangcono, kodwa kancane kancane, okuningi, kodwa okungajwayelekile.
Ukuze usebenze kahle, kubalulekile ukushintsha isimiso sakho sezinsuku zonke ukuze amakilasi abe yingxenye yesigqi sakho sokuphila. Ngakho-ke, kuyadingeka ukuqeqesha ngesikhathi esifanayo. Kwabaqalayo, kungcono ukwenza lokhu kusihlwa, lapho imisipha "ihlambulukile".
Qaphela ukudla kwakho ngesikhathi samakilasi e-yoga ngenani elihle. Ungadla kahle amahora angu-3-4, noma ube nokudla okulula amahora angu-1.5-2 ngaphambi kokuqala amakilasi. Emva kokuzivocavoca, ungadla ngesigamu sehora. Awudingi ukwesaba ukuthi uzothola, ngoba ngisho nokuzivocavoca kakhulu e-yoga kudinga izindleko zamandla aphezulu kakhulu. Ungakwazi ukuphuza ngqo ngaphambi kokuba wenze i-yoga ngenani elihle noma ngemva kwabo, kodwa hhayi ekusebenzeni umzimba. Ngaphambi kokuqeqeshwa, kufanele uthathe ishayela eshisayo noma epholile, kodwa qiniseka ukuthi amanzi ashisayo noma, ngokuphambene, iqhwa.
Ukuze wenze i- yoga ngenani elihle oyodinga:
- Ifomu lezemidlalo eliduduzayo, okungcono ngezinto zokwakha zemvelo;
- umbhede noma i-polypropylene mat.
Ngesikhathi uhlanganyela, akufanele ukhathazeke: i-yoga idinga ukuhlushwa okuthile, futhi uma uqala ukuphazamiseka njalo, imiphumela ngeke ibe kuhle njengoba kulindeleke. Esikhathini esizayo, lo mkhuba uzokusiza uma uqhuba i-yoga ngomfanekiso omuhle: ususe ukwesaba nama-phobias; ngcono ukugxila ukunakwa; lawula isisindo somzimba; masinyane ususe ukungezwani kunoma yiziphi izimo zokuphila; ube namandla.
Ukuphefumula okukhulu
Hlala uqonde, izinyawo zisuka kude no-12 cm kusuka komunye nomunye, amasokisi phambili, izintende zixhunywe ezingeni lenhliziyo. Ingemuva iqondile. Vala amehlo akho futhi ulalele ukushaya kwenhliziyo yakho, ulalele wonke umoya nokuphefumula. Zizwa ukuthi umoya ophefumulayo wenza umzimba wakho udonse. Hlala uqonde, lokhu kuveza kufaka ukuzethemba. Philisa ngekhala lakho. Phindaphinda kancane u-akhawunti 5 futhi uphinde ubhale ku-akhawunti 5. Phinda usebenzise umzimba izikhathi ezingu-10.
Isikhathi samandla
Uma uphumule, phakamisa izingalo zakho phambili ngezinga elingama-degrees angu-45, izintende zombili ndawonye. Uma uphuma, phonta amadolo bese uhamba njengokungathi uhlezi esihlalweni. Imilenze kufanele ihambisane nomunye nomunye. Qinisekisa ukuthi amadolo akho asezingeni lezinzwane zakho. Isivivinyo ukuze ukugoba ngamadolo akukuthinti. Ukumiswa kufanele kuxhase, kunokuba udale ukucindezeleka okungeziwe emzimbeni. Emva kokuthola isikhundla esikahle kunazo zonke, silungise futhi wenze ukuphefumula okungu-3 okujulile.
Ekuphumuleni okuvela engxenyeni emibili engezansi noma ngesandla, phakamisa idolo elilodwa emathunjini, i-Back emuva iqonde. Njengoba uphumelela, buyela esimweni 2. Ukuhlelwa okunye okunye nokwenza okulandelayo 3. Lokhu kuzosiza: ukuqinisa imisipha yezindaba, izingalo nemilenze; ukuthuthukisa ukusebenzisana kokuhamba; kungcono ukugcina ibhalansi. Ukuhamba okunye okunye okuphindwe kabili no-3 izikhathi eziningi ozifunayo. Gcwalisa ukushintshwa kokuzivocavoca 2.
I-pose yokuqala yeqhawe
Kusuka koku-posture 2, usethe umlenze wesokudla emuva emuva kwe-1 m ukuze umlenze wesokudla ufike engeni lika-45 ° ngokuya phansi. Qaphela ngaleso sikhathi ukuthi idolo lomlenze wesobunxele lisezingeni le-sock. Gcina izandla zakho ziqondile. Lungisa i-pose bese wenza u-3-5 ukuphefumula okujulile. Ukuzivocavoca kuzokusiza: ube nokuphikelela okuqhubekayo; ukukhuthaza, ikakhulukazi uma ukhathele.
Isikhathi sesibili seMpi
Kusukela ku-4 nge-exhalation, welula isandla sakho sokunene phambi kwakho, uphinde ubuye isandla sakho sokunxele emuva. Vula izintambo ngakwesobunxele. Ibhande elifanele kufanele libe sezingeni lesithende. Zizwa amandla edlula ngesandla sakho. Lungisa i-pose bese wenza u-3-5 ukuphefumula okujulile.
I-Lower Lunge
Kusukela ku-pose 5, gcizelela izandla zakho phansi. Ziphakamise ezitheni zeminwe yakho, welula umhlane wakho nomlenze wesokudla. Ibhande lomlenze wesobunxele ligobile. Bese uphakamisa isithende sonyawo lwakho sokunene. Kulesi simo, umlenze kufanele uhlale uqondile. Uma uthola kunzima ukwenza lolo hlobo, kukhona inketho yesibili, elula. Ngaphezu kwalokho, wehlisa ibhande lomlenze onyawo phansi. Lungisa i-pose bese uthatha 1-2 ukuphefumula okujulile.
Kusuka ku-pose 6 lapho u-inhalation, sekela isandla sakho sokunene phansi, uye ngakwesokudla, welula isandla sakho sokunxele uphakamise. Isigqoko, izinyathelo nemilenze kufanele kushintshwe. Thatha isandla sakho phezulu bese uyibheka. Ibhande lomlenze wesobunxele ligcinwe ngokuhambisana nethanga. Uma kunzima kuwe ukugcina ibhalansi yakho, wehlisa idolo lakho langakwesokudla phansi. Thatha futhi wenze ukuphefumula okungu-5.
Phindela phambili
Kusuka ku-pose 7, faka izandla zakho phansi bese uxhomeke phansi. Thatha isinyathelo ngesinyawo sakho sokunene ukuze sibe ngakwesokunxele. Bhonqa ngamadolo kancane bese ugoba phambili. Qaphela ukuthi ukugoba komzimba kufanele kube endaweni yethanga, hhayi esikhwameni, ngakho-ke umhlane wakho ungahlala isikhathi eside esimweni sokumisa ngaphandle kokungahambi kahle. Bendza izingalo zakho ezinhlangothini bese ubambelela emacilweni ama-elbows. Khumula intamo yakho, amahlombe kanye nenhloko. Lungisa i-pose bese uthatha u-5 ukuphefumula okujulile.
Ukwehliswa kwesifuba namahlombe ngokuthambekela phambili
Kusuka ku-pose 8, thola phansi izintambo zakho, faka izandla zakho ngemuva kwakho bese uzifaka iminwe yakho ekukhiyeni. Donsa amahlombe ehlombe. Phuma izandla zakho bese uphakamisa kancane kancane ngemuva kwakho. Imisipha yezandla kumele ibe nzima kakhulu. Zama ukungabi izandla ngamandla. Cishe, uzokwazi ukuthatha izandla zakho ngemuva kwakho ngaphandle kuka-3 cm. Ungazami ukwandisa lesi sikhathi, kungcono ukugxila ekuphefumuleni kwakho. Vala umvini bese wenza 3 ukuphefumula okujulile.
Iphuma kusuka e-springboard
Kusukela ekuthumeni 9 ngokuphefumulelwa, ukuguqa ngamadolo kancane, udonse umgogodla ngendlela yokuthi emuva kuyafana. Thatha izandla zakho ezivinjiwe emuva ekukhiyeni. Kufanele ubonakale sengathi usuqhamuka kusuka e-springboard. Uma uphefumula, buyela ku-pose 9. Phinda izikhathi eziningana, uthathe i-pose ekuphefumulelwe 10, uma ukhulisa, buyela ku-pose 9.
Ukuthunyelwa
Kusukela ekuthunjweni 9, uma uphumelela, ungagudluli izandla zakho bese uzincipha ngobumnene ezinhlangothini, kufanele baxhomeke ngokukhululekile. Thatha ukuphefumula okumbalwa. Phindela kancane. Lapho uthumela, "yizwa" wonke ama-vertebra. Ekuphenduleni kokugcina, phawula kancane kancane ikhanda lakho. Bese uphinda zonke izivivinyo, uqale nge-pose 4, kuphela ngomunye umlenze.