Ake siqale ngokufudumala
Ngaphambi kokuba uqale ukuzivocavoca ukuze uzuze isisu esisodwa, yenza ukuqeqeshwa okuncane. Lezi yizintambo, ama-twist of the trunk kanye nokujikeleza kwezinyathelo. Lokhu kungaba ukukhokhwa okuvamile, okujwayelekile kithi kusukela kwizifundo zempilo noma ubunzima be-asanas ekhethekile.
I-Asanas yokufeza isisu esiswini
Ukuze uqinise imisipha yomzimba, kufanele usebenzise izikhundla ezisemuva, ie. labo abanenhloko engaphansi kwezinyawo. Umphumela omuhle utholakala ngokusebenzisa i-handstand, noma ekhanda, kodwa ikhanda kufanele lihlise phansi. Ukwenza ama-asysyllabic asanas akulula, ngoba lokhu udinga ukuqeqesha iminyaka eminingi, unamabutho anamandla namadivayisi we-vestibular. Kukhona nezinkinga ezinzima kakhulu, njengokuthi, isibonelo, ikhandlela.
I-Overcast
- Beka ingubo phansi, ubeke phansi futhi uhambise isihlalo, welula izingalo zakho phezulu kwekhanda lakho, kodwa kuphela ukuthi izintende zezandla zingaphansi kwesihlalo sobuhlalo. Inhloko nengxenye yentamo kufanele ilale ngemuva kwengubo phansi.
- Bese uguqa ngamadolo akho bese uwadonsa esifubeni sakho.
- Bese ulungisa imilenze yakho uphakamise phezulu, izibhamu ngezandla zakho.
- Gwema emuva emuva emhlabathini, sisize izandla, wehlisa imilenze yakho ngemuva kwekhanda lakho, uncike ngezandla zakho esihlalweni ngeminwe yakho. Umgogodla udinga ukuqondiswa ngokuphelele.
- Khiya lesi sikhundla futhi uhlale lapho imizuzu emithathu.
- Zama ukulungisa imilenze yakho phezulu, isikhundla kufanele simiswe. Udinga ukuma ezikhoneni zakho namahlombe, ukusekela emuva kwakho ngezandla zakho. Hlala ebusweni ngamaminithi amahlanu, kancane kancane unciphise imilenze yakho phansi.
Ekuzivocavoca lesi sikhundla kuthiwa yi-birch tree. Ingahlinzeka ngomzimba wesisu esiswini ngezinhlobonhlobo zemiphumela enenzuzo.
Ukusiza ukukhipha amafutha amaningi ngokweqile esiswini, ama-asanas asontekile abeka ingcindezi esiswini. Izinguquko ze-trunk zikhathazeka ngale ndlela ye-asana.
Uttanasana
- Yima iqondile, imilenze kufanele isethwe kancane
- Stifle ngamadolo, welula imisipha, bese udonsa izinkomishi zamadolo phezulu.
- Faka - phakamisa izingalo zakho ngqo
- Ukugoba izikhali bese ubamba izintambo
- Hlukisa i-trunk bese uyinciphisa phansi, ebunzini lizama ukuthinta amadolo
- Kulesi sikhundla, ukhohlwa imizuzu emithathu, gcina amadolo akho ngokuqondile, bese unciphisa ikhanda kanye nezinwele zakho ngokuphansi ngangokunokwenzeka.
Lo msebenzi uzokwelula imisipha emuva futhi uqinise imisipha yomzimba. Ngalokhu konke, zonke izitho zendawo yesisu ziqabulekile futhi zivuselelwe. Ukukhishwa njalo kwalezi zinsizakalo kuzokusiza ukwenza isibalo sakho sibe nesilinganiso futhi sibambe iqhaza emafutheni ashisa.
JanuShirshasana
- Hlala egqokweni, vula umlenze wakho wesobunxele. Umlenze wangakwesokudla emgqeni wokuguqa, cindezela unyawo lwakho ngokumelene ne-groin.
- Uma uvuselela, phakamisa izandla zakho phezulu, futhi lapho uphumelela, uphumule unyawo lwesokunxele.
- Gcina umlenze wakho uqonde, uzama ukuthinta ikhanda lakho emadolweni akho. Uma ungeke ukwazi ukuthinta izinyawo ngezandla zakho, sebenzisa ibhande. Yibambe ngonyawo, ibambe imiphetho.
- Lungisa kulesi simiso okwesikhashana, bese uphinda umsebenzi owodwa ngokuthambekela komlenze wesokudla.
Lokhu kungakusiza ukuvuselela umsebenzi ojwayelekile wesipelisi nesibindi, lokhu kuzokwenza kube lula ukugaya kwakho. Ngokwenza lo msebenzi, uqinisa imisipha yezinkalo nezisu. Uma ulungisa umhlane wakho - ukunyathelisa kwe-press kanye nama-fatties alahlekelwa.
Kodwa ukuze uzuze isisu esisendayo kudingeka ulandele ngokugcwele ukulandelana kwe-exercises ngaphambi kokugcizelela emaphepheni, banokubaluleka kokugcina ekuzaleni isisu esiswini.
I-UrdhvaPrasarita Padasana
- Themba ngemuva kwakho bese ulungisa imilenze yakho. Amandla aphakamisa ngaphezu kwekhanda lakho, ucindezela izingxenye zangaphandle zezandla zakho phansi.
- Ngokuphefumula, phakamisa imilenze yakho eqondile ama-degrees ayishumi nanhlanu ukusuka phansi, ulungise isikhundla sokuphefumula amahlanu nokuphefumula. Beka izinyawo zakho phansi. Lapho uphefumula, isisu sidinga ukuhlelwa kabusha. Ukuphefumula nokuphefumula kufanele kuhlale kungathinteki, ngaphandle kokulibala ukuphefumula. Phinda lokhu kusebenza izikhathi ezinhlanu kuya kweziyishumi.
- Uma uphazamisa, phakamisa izinyawo zakho eziqondile izinyawo ezingamashumi ayisithupha ukusuka phansi bese uhlehlisa kancane kancane, uthathe ukuphefumula okuncane futhi uphefumule ngokuphakama ngakunye. Zama ukwenza izinga lokugcina lamamitha amahlanu ukusuka phansi, imisipha yomzimba isebenza ngangokunokwenzeka. Hlala kule ndawo ngokuphefumula-ukuphefumula kwamahhala okungu-5 kuya kwesikhombisa. Phinda lokhu kusebenza izikhathi ezinhlanu kuya kweziyishumi.
Ukwenza lokhu ngaphambi, qiniseka ukuthi isihlalo sincitshiswa phansi, hhayi nje ngemuva komphefumulo kanye nemilenze eqondile. Uma uboya luqothulwe phansi, uzokwehlisa umphumela walesi sandulela, futhi usebenzise ingozi yokulimaza umgogodla bese uphansi.
Pose kaLadya noma i-Navasana
- Hlala phansi, gcina imilenze yakho iqonde ndawonye. Lungisa amahlombe akho, uqondise emuva, uthinte phansi ngezandla zakho.
- Uma uphuthumayo, unyakaza umzimba kancane kancane, uhhafu ugoba imilenze bese udiliza phansi. Zama ukulungisa imilenze yakho, ubambe ngezandla zakho.
- Kulesi sikhundla, gcina izinsuku ezinhlanu noma eziyisishiyagalombili zokuphefumula-ukuphefumula. Imisindo ephansi, phumula kancane futhi wenze okufanayo izikhathi ezinhlanu.
- Bese ubuyele esimweni esidlule, izandla eziseduze ngemuva kwekhanda, imilenze iqonde. Umzimba kufanele ufanane nesiLatini V. Izinyawo zingaphezu kwekhanda, ingemuva iqondile, i-thorax iya phambili.
- Lungisa kule ndawo ngezinsuku eziyisihlanu noma eziyisishiyagalombili zokuphefumula. Uma uphuma, phumula imisipha bese uthatha isikhundla sokuqala. Phinda lo msebenzi izikhathi eziyishumi.
Ukwenza u-five, ungaphakamisa umshini bese uphuthukisa umsebenzi wesisu namathumbu. Umthwalo onjalo oqinile uzosiza ukushisa amafutha okhalweni. Kodwa khumbula, kudingeka uqaphele futhi ungawudluli, ngoba ungakwazi kalula ukubuyisela emuva, ukuphazamisa amandla omzimba wakho.
Ukuphila kwamanje kugcwele ukukhathazeka, futhi kudingeka sivuselele amandla ethu, siphume umthelela wokucindezeleka. Yoga umuthi omuhle kulezi zinkinga. Ungacabanga, ulalele umculo ophumuzayo futhi usebenzise umzimba ukuze ubuyisele ukuthula nokuvumelana kwangaphakathi. Kubalulekile ukwenza lokhu okulungile futhi nsuku zonke.