Ubuhle buvela ngaphakathi
Ngisho nomuntu okhangayo akabukeka kahle lapho ethukuthele, ecasuliwe noma ecindezelekile. I-Yoga isifundisa ukuphumula, kusiza ukuxazulula izinkinga zansuku zonke futhi ikhombisa indlela yokuziqonda. Ngenqubo yokwazi, siba nezimo eziguquguqukayo futhi sincane - ukuhamba komunye ngamunye kulula, umgogodla uphuthukisiwe, ngenxa yalokho, isikhumba sithola ukudla okunempilo futhi sibonakala sisanda futhi sibukeka sengathi sibheka ngaphakathi. Umzimba uqala ukuveza ubuhle.
Ukuya ngaphezu kwemingcele yolwazi
Sizalelwa ngemicabango ehlanzekile nomphefumulo oqhakazile, ngaphandle kokubandlulula nokuhlangenwe nakho okwesaba. Njengoba bekhula, kwakudingeka sibhekane nezimo ezicindezelayo futhi sithole imikhuba eyingozi - ebonakala emzimbeni wethu. Ngaphansi komthwalo walezi zinkinga, amahlombe agxilile, umgogodla uthatha isikhundla esingavamile, ubuchopho buhlale bunqwabelene nezinkinga, okwenza kube nzima kakhulu ukuphumula. Ukusebenzisa i-Yoga poses, siziphoqa ukuze sifune ukuvumelana, ukulinganisela phakathi kokuhamba nokuthula. Lokhu kusisiza ukuba siqonde kangcono izifiso zethu, siqonde isimo sengqondo emhlabeni osisondelene futhi senze isinqumo esifanele. Abantu bavame ukuza eklasini ye-yoga ngezilindelo ezithile ngalokho abakwazi ukukufeza ngokwenza ama-asanas ngaso sonke isikhathi. Kuyinto edabukisayo ukusho, kodwa abantu abaningi baphatha isimo ngezandla zabo njengento engumntwana. Mhlawumbe bajwayele ukwenza izinto ezinjalo 20, 30. Eminyakeni engu-40 eyedlule, kodwa mhlawumbe abakaze bacabange ukuthi kuzodingeka baphinde baphinde. Kwezinye izimo, izici ezinjengokuthi, ukukhula, zingabhekwa njenge-contraindication yalokho kuthunyelwa. Futhi ngezinye izikhathi konke ukukhula okufanayo, i-alas, kungabangela uhlobo oluthile lokulimala komzimba ngenkathi wenza ama-asanas. Kodwa ngenxa yokuqeqeshwa okuphikelela nokuphikelela ngisho nabantu abaphakeme bangagcina beka izandla zabo. Ngakho-ke, i-yoga ichitha izinkolelo nezinkolelo zethu mayelana nokushiyeka kwethu nokulinganiselwa kwethu. Siqala ukuqonda ukuthi umkhawulo wamathuba ethu ukhulu kakhulu kunalokho esikucabangayo, futhi kusukela kulokhu sizwa injabulo yokuphindukuzalwa, njengokungathi sizalwa kabusha. Kufana nokujabulela ukubukeka kwendlela inja yesilwane efunde ngayo ukwenza imiyalo emisha. Yingakho u-asana enenzuzo enhle nangokwenhloso eminingi yengqondo. Ngomqondo ongokomzimba, ukuvuselelwa kwansuku zonke kwesistimu ye-endocrine kuvumela ukulondoloza izinga elilodwa elilinganayo le-hormonal. Ama-muscle ekugcineni athola ithoni, qinisa. Futhi umphumela we-psychotherapeutic ye-yoga kulabo abenza njalo, kubonakala ekuphileni kwansuku zonke. Abalandeli be-yoga baqaphele ukuthi bayakwazi ukwandisa imikhawulo yamakhono abo.
Umphefumulo wokuphila
Kubaluleke kakhulu ukugcina ubuntu bakho nokuqonda kwakho. Lokhu kuyasisekela futhi kusivikele kulo lonke impilo. Futhi ukuma komzimba kungumfanekiso walokho esikumele. Umphumela wokuzivocavoca kwethu okuqhubekayo okuphuthumayo, okungaqondile, okungahambi kahle, okuthinta ama - teleferensi, uhlelo lokujikeleza, izitho, amathambo, ama-tendon nemisipha. Isithiyo esikhulu senkululeko nokuzaneliseka kuwukunganaki ubuqotho bomoya nomzimba wethu. Ukulawula ukuphefumula (eSanskrit - Pranayama) kungenye yezinto eziyinhloko ze-yoga. Ukulawula i-inhale-exhalation, silawula izingqondo zethu. Leli yithuluzi esilisebenzisayo uma sisebenza no-prana (ngefilosofi yaseNdiya - uhlobo olukhethekile lokuphila). Noma ngabe yikuphi, kuzo zonke izimo kukhona ukuphila, kodwa kukhona i-prana. "Pra" ngesiSanskrit kusho ukunyakaza, futhi "ku" kuyishintsha njalo. I-Prana ifana negesi, ekhona emvelweni kuzo zonke izinhlobo zayo ezingahleliwe nezingahle zivele. Umkhanyo ukhanyisa lapha nalapha, futhi asisoze sabona ngokucacile lapho uzokhipha khona isibhakabhaka ngesikhathi esizayo. Kodwa uma sixhuma ugesi ezintambo, ukuhamba kwawo kuzobe sekubikezelwa - kuphela lapho singakwazi ukukuphatha. Intambo iyindlela esithuthukisa ngayo igesi kusuka ku-A kuya endaweni ye-B futhi ingasebenzisa leli gesi, isibonelo, ukukhanyisa izindlu nezitaladi. Siphila njengamaqondisi lapho le phana igeleza khona, kodwa iqiniso liwukuthi lezi zingcingo zingaphambukiswa, zimele noma ziphulwe. Umkhuba we-yoga usisiza ukuba sibuyisele amandla okuphila ezintambo zethu futhi sivumele leli gesi ligeleke ngokukhululekile futhi ngomzimba.
Siyilokho esikudlayo
Ukubonakala kwesibalo kuncike ekudleni esikudlayo. Futhi esinye sezici ezibalulekile ezithinta lokhu ukudla. Ngeke ngikutshele mayelana nemifino noma indlela okufanele sidle ngayo, kodwa ngingathanda ukwabelana ngamanye okuthola kwami, ikakhulukazi mayelana neziphuzo ezinempilo. Njalo ngesonto ngiya esitolo futhi ngithenga imifino, ukhukhamba, isithombo kanye nemigodi. Ngiyaxuba yonke imikhiqizo ku-blender futhi ngiyiphuza, futhi ngisho noma ingesiyo isiphuzo esiphundu kunazo zonke, ngizizwa ukuthi ingigcwalisa kanjani amandla, ngiyomelele futhi ibe namandla. Ama-cocktails aluhlaza kusuka emifino, amagciwane kagesi nemifino nayo iyasiza kakhulu emzimbeni, ngoba aqukethe amavithamini amaningi, amaminerali nama-amino acids kalula. Igama elithi "Surya" lisho "Sun", "Namaskar" lisho "ukubingelela". Lo mkhuba uthandwa kwi-yoga. Kufana nokulungiselela ukuvuswa ngokomoya nokwandisa ulwazi. Isikhathi esihle sokufundela ukuphuma kwelanga.
Tadasana (pose yentaba)
Hamba uqonde, izinyawo ndawonye, izithupha nezilonda zithintane. Qinisekisa ukuthi isisindo somzimba sisatshalaliswa ngokulinganayo kuyo yonke inyawo. Ungadli izinzwane zakho ezinkulu, zikhiphe bese uzigcina zikhululekile (lokhu kuyisimo sabo kuzo zonke izimo ezimiyo). Ama-ankles agcinwa ngokuhambisana nomunye nomunye, ama-knees strain. Ama-Hips nezintambo zifakeza, zisakaze esifubeni, uqinise isisu. Khumula intamo, ngenkathi ikhanda libukeka phambili. Bamba izandla emzimbeni, udonsa phansi, izintende zibhekene namathanga futhi unabo emgqeni ofanayo. Ungaphakamisani amahlombe. Yima njalo imizuzwana engu-20 noma engu-30 bese uphefumula ngokujwayelekile. I-Tadasana ibaluleke kakhulu, ngoba izinhlanzi eziningi zisuka futhi ziphela ngalokhu.
I-Uttanasana (ukuhlelwa kwe-traction ejulile)
Ngesikhathi sokuphuma, ugxile phambili, ufaka izintende zezandla zakho phansi kuyafana nezinyawo (iminwe yezintendeni nezinyawo ezingeni elifanayo), ongafinyeleli phansi, angathatha ama-shins. Bese uzama ukuthinta ikhanda lomadolo. Hlalani kule ndawo ngamaminithi angu-1 -2 kuye ngokuthi ukulungiselela. On inhalation, phumula futhi kancane ubuyele esimweni sokuqala, izandla ngesikhathi esifanayo bahle phansi. Yenza ukuphefumula okugcwele.
U-Urdhva mukha svanasana (ukuhamba kwenja ngenhloko ephakanyisiwe)
Themba esiswini sakho, faka izintende zakho ezingeni lesifuba. Izinyawo zilele phansi phansi 30-40 cm. Ngomshini wokukhipha umoya, khipha umzimba phansi bese uqondisa izingalo zakho. Ukuphikisa umgogodla wakho nokuphonsa ikhanda lakho, ukugoba emuva. Kulesi simo, umzimba kanye nemilenze kufanele ibe isisindo, ukuphumula kuphela ezintendeni nezinyawo (ukuphefumula mahhala). Bamba kule ndawo ngamasekhondi angu-10-15. Bese ubuyela esimweni sokuqala.