Lapho wenza izimo, qiniseka ukuthi ukunyakaza ngalunye kuphefumula futhi kufana nokuphefumula. Musa ukucindezela kakhulu imisipha yomzimba futhi uphumule imisipha yobuso. Ngesikhathi sonke sinkimbinkimbi uhlale uphelile futhi ukhululekile. I-Yoga emithathu yokukhulelwa iyasiza kakhulu futhi ukusebenza kuyo kuyosiza umama wesikhathi esizayo ukuba azivumelanise nokubeletha.
I-yoga yokubeletha ayihlanganisi umzimba kuphela, kepha futhi iyingxenye engokomoya. Ngakolunye uhlangothi, kukhuthaza ukuvuleka ukuguqula, ngakolunye uhlangothi, kusiza ukusungula uxhumano olunamandla ngokomzwelo nezingane ezisathuthuka. Ukuvela kwengane ekukhanyeni kudinga umzamo omkhulu, ogcwele ukuzinikela kwangaphakathi nokugxila. Konke lokhu kufundiswa i-yoga. Ukuqondiswa kuka-Anusur akuyona uhlelo lokuzivocavoca, kodwa indlela entsha yokuphila, eyenzelwe ngokuqondile omama abalindele. Lo mkhuba ikuvumela ukuba ucabangele noma yikuphi ukulinganiselwa ngokomzimba, okusho ukuthi kuphephile ngokuphelele ngesikhathi sokukhulelwa. Umgomo we-anusara yoga ukugcwalisa umzimba ngokukhululeka, ukuvuselela injabulo nokuyivumela ukuba yabelane nabantu abakuzungezile, kuhlanganise nezingane ezisanda kuzalwa. I-complex ehlongozwayo ingenziwa njalo ngelinye ilanga ngendlela ekhonjisiwe. Ngemuva kokuqedela izivivinyo, qiniseka ukuthi uthatha isikhathi sokuphumula ngokuphelele futhi uzizwe izinguquko ezenzeka emzimbeni. Zama ukushintsha okuyinkimbinkimbi ngokuzivocavoca kwe-aerobic, isibonelo, ukubhukuda noma ukuhamba, ukwenza izikhathi ezingu-3-5 ngesonto imizuzu engu-20-45. Ngaphambi kokuqala noma yikuphi ukuvivinya umzimba, qiniseka ukuthi uhlole nodokotela wakho!
Ukugoba kwetaka
Yehla kuwo wonke ama-four, izibopho - ngokuqinile ngaphansi kwamahlombe (uma uzizwa ungakhululekile, faka ithawula elihlungwe ngaphansi kwesandla sakho). Amandla aqondisa emaceleni, amadolo - alula kakhulu kunamahlombe, izinyawo - phezulu. Uma u-inhalation, kancane kancane uphakamise i-coccyx up, uhambise amahlombe futhi ubuke phezulu. Kancane kancane ukuphefumula, phakamisa izandla zakho phansi, ulethe isikhumba sakho esifubeni sakho bese ugoqa emuva. Phinda izikhathi ezingu-4-6.
Pose wengane
Ukwandisa amadolo ngisho nangaphezulu ngokujoyina izinyawo. Yehla ezitendeni zakho, ugoboze izintambo zakho bese ubeka ikhanda lakho emabhulashini ahlongoziwe, uma ufuna, ungafaka umcamelo ngaphansi kwekhanda lakho. Vumela imisipha yakho ephansi emuva ikhululeke. Bamba i-pos for 3-5 breaths-exhalations. I-Yoga ilungiselela ukubeletha, okwenza kube lula. Ama-asanas amaningi asebenza njengendlela ephumelelayo yokwenza imisipha ye-perineum, futhi abeke "amandla adonsela phansi" enkonzweni yowesifazane ohamba phambili. I-Yoga ifundisa ukugxila, kuyilapho ihlala ikhululekile. Ukuzivocavoca umzimba kunganciphisa ukucindezeleka nokuphumula ngokugcwele emaphakathini phakathi kokuphambana nemizamo. Ukuzivocavoca ubuyisela amandla, kukuvumela ukuba ugcine imisipha yakho ku-tonus futhi uthuthukise ukuguquguquka, okuwusizo kakhulu ngaphambi kokubeletha.
Ama-push-ups
Phinda ubuyele emuva kuzo zonke izingxenye ezine, izigqoko - ngaphansi kwamahlombe, izandla eziqondile, amadolo - emgqeni ofanayo ezinqulwini. Nciphisa i-coccyx phansi, inhale, bese u-exhale, uphonsa isifuba phambili nangaphansi bese uguqa izimbongolo emzimbeni. Philisa futhi uqondise izingalo zakho. Phinda izikhathi ezingu-3-5, bese uphumelela ukubuyela emzimbeni wengane. Bamba kuwo ukuphefumula okungu-3.
Izikwele
Beka izinyawo zakho ebubanzi bamahlombe akho, vula amasokisi akho eceleni, izintende ezisezinkalweni zakho. Hamba izinwele zakho ngaphakathi kwamathanga, faka izinyawo zakho ngokugcwele, faka izandla zakho ndawonye. Bamba imizuzwana engu-30 (kancane kancane zama ukufinyelela eminithi elingu-1). Bese ulungisa imilenze yakho, uphumule futhi uphinde ungene ku-squat, manje, ulethe izinyathelo zakho phansi. Kancipha kancane kancane ngisho nasezithende. Uma isithende sikhuphuka, faka ingubo ngaphansi kwabo, qiniseka ukuthi izintambo zihamba ngesithende. Bamba imizuzwana engu-30 (kancane kancane ufinyelele eminithi elingu-1). Ukuze uphumule, wehlisa amadolo akho phansi bese uya kweso yengane.
Pose of butterfly
Hlala emanzini, bese ujoyina izinyawo ndawonye. Uma unomuzwa wokuthi i-back back isondelene, hlala emaphethelweni eengubo. Cindezela izinyawo ndawonye, donsela ku-coccyx bese usakaza amadolo ezinhlangothini. Thatha izinyawo zakho ngezandla zakho, kodwa ungayidonsi. Cindezela izinyawo bese uqhubeka nokunciphisa amadolo akho, uthuthuke ngokucophelela ukuze uqinise ukwelula. Bamba ama-breathing-exhalations angu-5-8.
I-Hitch
Ukuze uqedele le nkimbinkimbi, ulale ngakwesobunxele sakho, ubambe umcamelo phakathi kwemilenze yakho, faka enye umcamelo ngaphansi kwekhanda lakho. Thatha umoya, bese uphumelela - ngamunye we-akhawunti engu-4. Gxila enkambisweni yokuphefumula imizuzu emi-5-10, lokhu kuzokusiza ukuba ususe konke ukucindezeleka okwenziwe phakathi nosuku bese ulahla ukubhoboza umzimba. Ikhono lokuphumula lizosiza wena kokubili ngesikhathi sokubeletha futhi enkampanini yokunakekela ingane. Amaminithi okuphumula azosiza ukususa ukukhathala kokulala ubusuku futhi ulayishe.