Siphuthumisa umzimba
I-Yoga yenza kube lula ukulahlekelwa isisindo ngenxa yokujwayelekile kwe-metabolism. Lokhu kungukuthi, hhayi ngokudla ama-kilojoule futhi kuthonya umzimba, kepha ngokuthonya uhlelo lwe-endocrine lonke. Ku-yoga, kune-asana eminingi ethinta uhlelo lwe-hormonal kanye nezocansi, izigulane eziyinkimbinkimbi, i-gland gland. Phakathi nokukwenziwa kwe-asanas, "bahlwithwa" futhi bathola umthelela onamandla we-oxygen. Kungenxa yemiphumela eyinkimbinkimbi ye-yoga kusiza ukubuyisela imetabolism. Izindlela ezihamba kahle kakhulu ezithinta igciwane le-thyroid futhi zilawula ukugaya umzimba ziguquguquke. I-Sarvan-gassan, i-shershasana, i-halasana - leyo ibeka lapho imilenze ingaphezulu.
Imisipha yokuzivocavoca
Umkhuba we-yoga ukuhamba, okungukuthi, isenzo sangempela esizokwenza ukuthi lesi sibalo sithinte. Amanye ama-asanas angasetshenziselwa ukwenza izindawo ezithile. Lokhu kanye ne-asanana emaphephandabeni, kanye nokuhamba okuningi kwe-balance. Ngemuva kwalokho, kufanele ugcine umthamo kusuka kumasekhondi angu-30 kuya emaminithi owodwa nengxenye. Ukuzivocavoca okunjalo kuqeqesha umzimba nenhliziyo kangcono kunokugijima kwemizuzu engu-40. Kodwa-ke, ungakhohlwa ukuthi i-yoga ayinempilo, futhi akufanele kube nemisipha engaphezu kweyodwa. Ngesikhathi sokuzivocavoca okufanele, umzimba awulimazi, nakuba imisipha isebenza ngamandla onke. Ukwamukela isimo esingavamile, umzimba wethu unzima. Umsebenti wakho ukuqonda ukuthi yimiphi imisipha ephuthumayo, ngoba isebenza (uma yenza amandla ngaphambi), nokuthi yiyiphi nje "yenkampani". Iqembu lokugcina lemisipha futhi udinga ukuqondisa inqubo yokuphumula.
I-Chaturangadand-ngaphambi
Hlala phansi phansi, izintende phansi phansi ezingeni lesifuba, imilenze ihlukane kancane. Ekuphumuleni, phakamisa umzimba ngamasentimitha ambalwa phezulu, ugcizelele ezandleni nasezinzwaneni. Umzimba ufana phansi, amadolo aphelile.
Vrksh-ngaphambi
Hamba uqonde, izinyawo ndawonye, izithupha nezilonda zithintane. Bendza umlenze wesokunxele bese ubeka unyawo emthangeni wesokudla, iminwe "ibheke" phansi. Ukulinganisela emlenzeni wokunene, phakamisa izandla ezithunyelwe phezulu: izintende zezandla, izintambo ezisezindlebeni. Gcina i-pose imizuzwana embalwa. Ngokuvamile siphupha mayelana nokuthi umzimba wethu awudingi yini ukunciphisa isisindo: impilo imnandi, evamile. Kulesi simo, i-yoga ngeke ibe namandla.
- I-Asanas yokuqinisa umshicileli
Paripurna Navasana
Hlala uqondile, imilenze isolwe phambili. Sula i-trunk kancane emuva, ngenkathi uphakamisa imilenze yomabili. Ukulinganisela emasontweni. Gweba izingalo zakho phambili, kufana phansi, izintende zomunye nomunye. Philisa kahle.
I-Ardha Navasana
Hlala phansi, phonsa imilenze yakho phambili. Shintsha iminwe yakho bese uyibeka ngemuva kwekhanda lakho. Hlanganisa futhi uphendule umzimba, ngenkathi uphakamisa imilenze yakho, amadolo akho aphelile. Ukulinganisela emasontweni. Gcina izinyawo zakho ekhoneni lika-30-35 degrees ukusuka phansi.
- I-Asanas yokuqinisa iminyango nemilenze
Utthita tricon ngaphambi
Vuka ngokuqondile. On ugqozi, gxuma kabanzi, futhi welula izingalo zakho ezinhlangothini emgqeni wehlombe. Vula izinyawo eziyizinyawo ezingu-90 ngakwesokudla. Shintsha isiqu ngakwesokudla. Gamba ngesandla sokunene ngesikhumba esifanele, bese udonsa ingalo yesobunxele. Bheka iminwe yesandla sakho sobunxele.
Virabhadr-mbele
Vuka ngokuqondile. Ukuphefumula, ukuqaqa kabanzi futhi welule izandla zakho ezinhlangothini emgqeni wehlombe, izintende. Phakamisa izingalo zakho ngaphezu kwekhanda lakho bese uzixhuma. Vula umlenze wesokudla kanye ne-torso ngakwesokudla ngama-90 degrees. Ukuphefumula, ukugoba ngamadolo angu-90 ngokufanele.
Ukulungisa ukudla
Uthisha ohlakaniphile we-yoga ngeke neze abeke izimo ezinzima zabaqalayo, abenqabela ukuba badle ukudla okuthile. Lokhu akudingekile ngoba nje emva kwezinyanga ezimbalwa ukuqeqesha njalo ukudla kwakho kuzoqala ukushintsha ngokwakho. Uzoqala ukuqaphela ukuthi imiphi imikhiqizo ekunika amandla kanye nenhlalakahle edingekayo, futhi engashiyi lutho ngaphandle komvuthwandaba esiswini. Kancane kancane, izitshalo eziningi, imifino nezithelo zizovela kwimenyu yakho, futhi inyama nemikhiqizo ekheniwe kuyoba kancane. Kungenzeka ukuthi ekugcineni uzoshintshela ngokuphelele ekudleni kwemifino. Lungiselela ukuthi ungayeka ngokuphelele utshwala, noma unciphise ukusetshenziswa kwayo okungenani. Futhi lokhu kuyazuzisa nalesi sibalo, ngoba iziphuzo ezidakayo - enye yokudla okuphezulu kakhulu kwekhalori.
U-Agnisara Kriya (inqubo "yokuhlanzwa ngomlilo")
Le nqubo ivuselela uhlelo lokugaya nesibindi, ikuvumela ukuthi udle kancane, ngenkathi uthola inani eliningi lemithamo ekudleni. Hlala phansi, njengoba kuboniswe esithombeni. Bamba isifuba sakho ngokuqinile esifubeni sakho uphinde uphume ngamandla. Ngokuphindaphindiwe izikhathi ezingu-25 ngokunyakaza okubukhali, udonsela esiswini. Khulisa kancane kancane futhi uphinde uphume ngamandla. Phinda umjikelezo okungenani kathathu. Ngosuku oluphumayo, lapho kungadingeki ukuba ugijime noma kuphi, awuhlezi ukuhlela imihlangano nabangani nabokudla komndeni ezihlotsheni zakho, wenqaba uhlelo olujwayelekile "uhlelo lokudla kwasekuseni-isidlo sakusihlwa". Faka phezu kwetafula amapuleti ambalwa nge amakhambi amasha, imifino, amajikijolo, amantongomane, izithelo ezomisiwe. Phakathi nosuku, thatha konke okufunayo ngokudla. Ungakhohlwa ukunikezela umzimba ngomuthi wamanzi noma we-green. Lena ithuba elihle lokunikeza umzimba ithuba lokudla okunzima. Qhubeka ngalesi simiso: ungadla ngokuphelele noma yini oyifunayo, futhi njalo uma ufuna. Kungaba nzima kakhulu ukuwaqonda kulabo asetshenziselwa ukudla nokuzivimbela ngokwabo konke. "Kwenzeka kanjani lokhu" konke "? Futhi uma ngifuna ukudla ikhekhe lonke ebusuku? "Ngikholelwa, uma uqale ekuseni nge-yoga, ngeke ufune nhlobo. Uma ungadla konke futhi njalo, khona-ke asikho isidingo sokudla ngokweqile.
Izinyathelo zokuqala kwi-yoga
Ngesifundo esisodwa, awukwazi ukunquma ukuthi i-yoga yokuzindla ihamba kahle yini noma isikhathi sokuya ekilasini lesiLatini. Dlulisa i-yoga okungenani inyanga.
Bhalisela isikole se-yoga
Uma ungenalo ithuba lokuya emakilasini, ungazijwayeza u-yoga usebenzisa inkambo yevidiyo. Kodwa ngesikhathi sokuqala kungcono ukuhlanganyela nothisha oyokusiza ukuba uthuthukise uhlelo oluhle, akufundise indlela yokwenza i-asanas kahle futhi uphumule. Ngokuvamile kuphela ngaphandle ongakwazi ukuhlola ukuthi wenza kahle kanjani ukuhamba konke.
Yenza njalo
Kungcono nsuku zonke. Uhlelo oluhle lubukeka kanje: kanye noma kabili ngeviki uhlanganyela ehholo, futhi ezinsukwini ezisele ozijwayele ekhaya. Yebo, uma ukhetha izinhlobo ezimbili zohlelo: qedela (kusuka ku-1 ihora) futhi mfushane (imizuzu engu-30).
Ungalindeli imiphumela esheshayo
Ngeke usheshe ulahlekelwe isisindo, futhi umzimba wakho ngeke ushintshe ngemva kwezikhathi eziningana. Kodwa ngenyanga uvele uqaphele ukuthi kukhona ushintsho. Ngisho noma ngabe uhilelekile ezemidlalo ngaphambili, uzobona ukuthi umzimba uyenze kakhulu. Kancane kancane, uzoqala ukulahlekelwa isisindo, nakuba ubonakala ungenzi umzamo okhethekile wokwenza lokhu.
Funda ukulalela umzimba wakho
Izidakamizwa, ezazifundela izintandokazi zokudla zezingane, zafinyelela esiphethweni sokuthi izingane ezingaphansi konyaka owodwa ezivela emikhiqizweni ehlukahlukene zikhetha ngokuqondile lokho okudingayo. Kodwa eminyakeni emithathu kakade balahlekelwa leli khono. Sikhohlwe ukuthi sizizwa kanjani ngempela esikudingayo. Lalela umzimba wakho - lokhu kuyisihluthulelo sempumelelo.