Ukukhokhiswa kwamandla
Ama-Yoga umzimba ayakhokhwa kancane ekuziphatheni kokuphefumula kunesikhundla somzimba. Ngesikhathi kuqhutshwa amaphaphu, umoya uphelela ngaphandle, umoya usakazeka kuphela engxenyeni engenhla yesifuba. Inqubo yokuphefumula okujulile ihilela ukugeleza komoya ngaphakathi esiswini, okugcwalisa umzimba nge-oxygen engaphezulu.
Ukuphefumula okujulile nokuzivocavoca umzimba kuyasiza kakhulu ngesikhathi sokubeletha - kuhoxisa, kususa ukwesaba nokucindezeleka. Uma unikwe ukwaziswa okusemthethweni, thatha umoya ojulile - ukuze ukhululeke ngaphambi kokusebenza.
1. Intaba ephakeme kusuka kule ndawo, esiza ukufudumala imisipha, iningi lezinyimba ze-yoga ziqala. Sukuma, imilenze yakho ivulekile kunamahlombe akho, amadolo akho aphethwe kancane, izinzwane zakho "zibukeka" phambili, izandla zakho zigoqiwe phambi kwesifuba sakho. Vala amehlo akho, ukuphefumula ngokujulile (A).
Faka futhi ugijime izingalo zakho ezinhlangothini phezulu, ugobe kancane emuva (B). Exhale futhi ume ngokuqondile, ukubopha izingalo zakho phambi kwesifuba sakho (A). Zama ukuphefumula ngokujulile.
2. Ukusekela unxantathu
Ukumiswa kuzoqinisa yonke imisipha yomzimba. Sukuma, imilenze yakho ibanzi kunamahlombe akho. Inyawo lomlenze onyawo "libukeka" phambili, ngakwesobunxele - liphendukele eceleni. Bend umlenze wesokunxele, ubeka isandla sesokunxele emthangeni, amehlo ahlehlise (A).
Ukufakela emzimbeni kanye nokuzivocavoca uqonde isandla sakho sokunene phezulu kwehlombe, ubuke phansi. Ngesibhamu sakho sokungakwesokunxele, gcina izintambo zakho ezinqeni zakho ukusekela (B).
3. Ukuzivocavoca ukuqinisa i-squat
I-pose izolungisa umzimba wakho ngenqubo yokuzalwa. Sukuma, imilenze yakho ivulekile kunamahlombe akho, ngemuva kwakho ufake inqwaba yamacushi. Bhonqa ngamadolo akho, ujike esiqhingini esijulile, uhlale kancane kancane emithonjeni, izintende zihlwithwe phambi kwesifuba.
Ukuphefumula
Vala amehlo akho, uphefumle ngokujulile emakhaleni akho, ngenkathi ukhulula imisipha ye-pelvic (ezungeze isiswini) ngeqoqo lezinyathelo zogaga zabesifazane abakhulelwe. Bamba i-pos ukuze uphefumule ngokujulile - ukuphefumula. Bese wehla kuwo wonke ama-fours ngenombolo yesine 4. Ukunakwa sicela! Ungenzi lo msebenzi nganoma yiziphi izimpawu zokuzalwa ngaphambi kwesikhathi.
4. Ukugoba kwekati
Lo msebenzi ungenziwa ngisho nangesikhathi sokubeletha. Hamba kuzo zonke ezine, udonsa imisipha yakho yesisu. Faka futhi ugobe kahle emuva, ukhomba i-coccyx up, amehlo aphakanyiselwe ephahleni (A). Hlanganisa futhi ujikeleze emuva, ucindezele izinyane lakho esifubeni sakho (B).
Nciphisa izintambo ezithende futhi uphumule umoya owodwa-ukuphefumula (B). Phinda ukulandelana konke izikhathi ezingu-10. Ekupheleni, hlala endaweni yokugcina yokuphefumula okungu-5 - ukuphuma kwamanzi ukuze uphumule.
Ukufunda ukuphefumula
Ngesikhathi sokubeletha, zama inqubo yokuphefumula yasendulo kanye ne-pranayama umzimba (kuyosiza ukuphumula phakathi kwemizamo). Vala amehlo akho, uphumule imisipha yakho ebusweni, faka isihloko selimi engxenyeni engenhla yesibhakabhaka, nezintende zakho esiswini sakho. Hamba kancane kancane futhi ucindezeleke kakhulu emakhaleni, ucabange ukuthi ukuqhuma kwe-air kufinyelela kanjani phezulu kwekhanda futhi kungena engxenyeni ejulile yesisu. Phuma emphunjini, udonsa isisu futhi uvumele wonke umoya uphume.
Izinduku ziwela, izintende zikhona ngaphansi kwesisu. Vala amehlo akho uphefumule ngokujulile ngekhala lakho, imisipha yakho ebusweni iphumule. Gxila ekuphumuleni imisipha yomzimba. Khipha kancane kancane uphinde uphinde ulandele amasethingi e-yoga okulandelayo kwabesifazane abakhulelwe. Kuyaziwa ukuthi i-yoga ayithandi nje umlomo wesibeletho, kodwa futhi iyasiza ukubhekana nokumesaba ukubeletha.