Kodwa, kukhona uhlelo lokuvivinya umzimba oluvivinywe oluvivinyiwe olunezikhathi zeminyaka eyinkulungwane. Kuqondene nesiko lomzimba nesokwengqondo ye-yoga. Ingabe unesithakazelo? Khona-ke kubalulekile ukufunda iziqu ezimbalwa (asanas), okunconywa kulabo abafuna ukunciphisa umzimba. Kodwa okokuqala kufanelekile ukukhumbula imithetho emithathu "yegolide" ye-yoga:
- Ukulinganisela kukho konke.
- Ukuhlala njalo.
- Ukuguquka kusuka elula kuya eziyinkimbinkimbi.
Uma ulungele ukunamathela kule mithetho, futhi zonke izinsuku ukwenza okungenani ama-asanas amathathu izikhathi ezine ngosuku, uzobe uphumelele empumelelweni. Ubude besikhathi sokuzivocavoca kuncike ezingaki zamakhilogremu ofuna ukulahlekelwa isisindo. Kodwa khumbula ukuthi ukulahlekelwa kwesisindo somzimba akufanele kudlulele ama-450 kuya ku-600 amagremu. ngesonto. Lesi simo sibaluleke kakhulu. Njengoba ukulahlekelwa kancane kancane kwesisindo, isikhumba ngeke sibe yi-flabby.
Ngiphakamisa ukuthi i-asanas elula, engenzi nje kuphela ekunciphiseni isisindo, kodwa nasekugcineni kokumisa umzimba kanye nokuhlaziywa kwemvelo emzimbeni.
Futhi lokho kubalulekile kakhulu: ngesikhathi sokuzivocavoca ukugxila engqondweni ezenzweni kanye nomphumela ozama ukuwufeza. Cabanga ukuthi ulula, uguquguquka, usiza umzimba ngemicabango yabo ehlose ukufeza ukuhleleka nokuhle.
Suryanamasarasana
Ikhetho lokuqala. Isikhundla sokuqala: ume ngokuqondile, izinyawo zamaphethelo ububanzi, izingalo ziyancipha. Gcina ikhanda lakho iqonde.
Khulisa kancane futhi uphakamise izandla zakho, uphendule umzimba bese ukwandisa ukugoba. Ngenkathi ukhala, ubambe umoya wakho ngamasekhondi angu-2-4, bese uhamba kancane kancane.
Ukhetho lwesibili. Isikhundla sokuqala: futhi. Kancane kancane, phuma, uphuthumise kancane kancane umzimba bese uphonsa izingalo zakho phambili, uzama ukufika phansi. Bamba umoya wakho ekuphumuleni kuze kube semasekhondi angu-4-6.
Padahastasana
Isikhundla sokuqala: ume ngqo, izithende ndawonye, amasokisi ahlukaniswe. Amandla anciphisa.
Ngenkathi uvuselela umoya, phakamisa izandla zakho ngaphezu kwekhanda lakho. Khamba kancane kancane, uphume futhi uzame ukufinyelela izandla zakho ezinzwaneni. Beka ikhanda lakho emadolweni. Zama hhayi imizuzwana. Uma abesifazane abagcwele ekuqaleni bezoba nzima ukwenza lokhu ngaphambi, ungakwazi ukuguqa ngamadolo. Kodwa yiba nesineke, uqiniseke futhi ngesikhathi esifushane uzokwenza lo msebenzi ngokugcwele.
Eppadahutanasana
Isikhundla sokuqala: Lala phansi phansi phansi. Izinyawo ndawonye, izandla zihlala phezu kwesiqu ezinamahlombe kuze kube phansi. Khumula. Philisa ngokukhululekile.
Hlukanisa iminwe yomlenze owodwa bese uqinisa umlenze wonke, omunye umlenze ukhululekile. Ukuqala ukuphefumula, ngesikhathi esifanayo uphakamise umlenze oqondisiwe ngangokunokwenzeka kuwe. Omunye umlenze akufanele ukugoba, umzimba awufanele uqedwe phansi. Zama ukubamba umoya wakho ngamasekhondi angu-4-6. Bese uphefumula umoya bese unciphisa umlenze wakho imizuzwana engu-8. Umlenze kufanele uhlale uqondile. Bese uphinda konke lokhu ngomlenze owodwa.
Uttangpasana.
Isikhundla sokuqala: ulale emhlane wakho. Amandla athambekela eceleni kwesiqu. Izinyawo ziqondisiwe. Ukuphefumula kukhululekile.
Uma usulalisa, welula futhi uhlanganise izinzwani zakho, bese uphakamisa imilenze emibili kancane kancane 25-30 cm ngaphezu kwephansi bese uwabamba kule ndawo kumasekhondi angu-6-8. Yenza ukuphuma kancane bese unciphisa imilenze yakho phansi.
Pavanmuktasan.
Isikhundla sokuqala: ulale emhlane wakho. Amandla adlula phezu kwesiqu. Izinyawo ndawonye.
Bhonqa umlenze wesokudla emadolweni bese udonsela emadolweni. Thatha umoya kancane, ubambe umoya futhi ngezandla zombili, cindezela ngamandla umlenze ogobile esiswini nasesifuba. Khona-ke, ukuphefumula, phakamisa ikhanda lakho bese uzama ukuthinta idolo lakho ngekhala lakho. Hlala kulesi sikhundla imizuzwana emihlanu kuya kweyishumi. Bese uvula futhi uhlehlise ikhanda lakho phansi. Ngemuva kwalokho, wehlisa umlenze wakho bese uphuma. Phinda lo msebenzi ngesandla sakho sokunxele, bese-ke ngesikhathi esisodwa.
I-Navasan.
Isikhundla sokuqala: ulale phansi phansi, imilenze iqonde. Amandla adlula phambi kwakho futhi asakaza kabanzi kunamahlombe akho. Faka isikhunta phansi. Ngesikhathi esifanayo, phakamisa ikhanda, isifuba, izingalo, imilenze. Zama ukugoba izingalo nemilenze bese ukhulisa phezulu ngangokunokwenzeka. Ukuphefumula kukhululekile. Hlala kule ndawo kusuka kumasekhondi angu-6 kuya kwangu-15.
Savasana.
Lokhu kufanele kwenziwe ngemuva kokuphela kokuzivocavoca konke.
Isikhundla sokuqala: ulale emhlane wakho, izingalo zihanjiswe ngokukhululekile emzimbeni. Izingibe zihlukanisile kancane.
Vala amehlo akho. Ukuphefumula kancane kancane futhi ngokulinganayo. Zama ukuphumula. Yenza lokhu kancane kancane. Qala ngezinzwane zakho, bese uqhubekela kwezinye izingxenye zomzimba wakho, futhi kuya phezulu kakhulu.