Yiqiniso, uyazi ukuthi i- yoga iyancipha, isuse ukucindezeleka okungcono kunezithelo zomvini nezomisiwe, ngisho noshokoledi. Kodwa-ke, umphumela walo ozuzayo esihlalweni awukhathali ngalokhu. I-Yoga ithinta umzimba ngendlela eyinkimbinkimbi. Kuhlanganisa yonke imisipha nezitho, kuthuthukisa ukuma, kudala isakhiwo somzimba esifanele kanye nesithombe esihle. Kule nkimbinkimbi, sifaka ama-asanas asebenza emisipha ehilelekile ekwakheni isiqhwa esincane (ucindezela, izintambo, amathanga angaphandle, okhalweni). Ngesikhathi esifanayo, bendlulisela umgogodla, banikeze ukugoba okubushelelekile komzimba. Khumbula: i-yoga, ukuzivocavoca umzimba ukulahlekelwa isisindo kubaluleke kakhulu ukukwenza ngenjabulo futhi ngokuhambisana namakhono omzimba wakho. Yenza le nkimbinkimbi izikhathi eziningana ngeviki, ngaphambi kokudla kwasekuseni noma isidlo sakusihlwa. Uma usuqedile ukudla, emva kwehora nesigamu emva kokudla okulula kanye namahora amathathu emva kokudla okunomsoco. Qala isifundo nge-pranayam, bese uyiqedela ngempela nge-shavasana. Phinda u-asana isikhathi eside futhi ngokushesha uzibuze ukuthi ungakanani.
Virabhardrasana
Ikhuthaza ukukhuliswa nokuqiniswa kwazo zonke izinhlanzi ezinkulu, ama-muscle-stabilizers. Kuthuthukisa ukuhlelwa kwesikhashana, kunciphisa imigqa yesinqe nesigcawu sonke. Vuka imilenze yakho ngokubanzi kunamahlombe akho, izinyawo zifana nomunye nomunye. Vula izithende ngakwesobunxele, ekugobeni ukugoba ibhande langakwesokunxele kuya ngakwesokudla, amadolo nje kwesithende. Ngokuphefumulelwa, ukuhlanganisa izintende zezandla zakho, phakamisa izandla zakho ngokuqondile ukuze umzimba kusuka esithendeni kwesigunxele sokunene kuya kwezithupha zeminwe ilula emgqeni. Bamba kule ndawo ngamasekhondi angu-30-60, buyela esimweni sokuqala uphinde wenze i-avant ngenye indlela. Uma kunzima ukuba ukwenze ngale ndlela, ungabeka izandla zakho futhi uncike izimpande zakho ezisekhanda lakho noma unciphise i-angle. Ukwenza i-asana ngenye indlela, ungakhohlwa ukuthi kufanele uyifeze kwenye. Futhi kubaluleke kakhulu ukuthi ukhuthazelele ngaphambi kwesikhathi esilinganiselwe isikhathi esilingana nesikhathi kuzo zombili izinkomba. Bala amandla akho!
I-Tadasana (ibhalansi ezinzwaneni ezincane)
Izithako zangaphambi kwesandulela. Udonsa isisu. Ukudonsa umgogodla, kwakha ijika elihle lesikhumba. Sukuma, imilenze ebubanzi besikhumba. Faka, phakamisa izandla bese uphakamisa. I-Exhale, ukudonsa imfucumfucu nemisipha yomzimba, futhi ekuphefumuleleni okulandelayo, ukugcina isisu siphundukile, ukukhuphuka phezulu ezinzwaneni. Philisa, finyelela ezandleni zakho, ungaphonsa ikhanda lakho kude. Bamba kule ndawo, njengoba unakho. Uma nje ucindezela imizuzwana emihlanu, phinda izikhathi ezintathu, uma imizuzwana engu-10-15 - izikhathi ezimbili. Ekuphumuleni, phambanisa izingalo zakho futhi ume ngezinyawo zakho.
I-Konasana (ukushintsha ngokushintsha)
Uhlola imisipha yomzimba ye-oblique, ohlangothini lwangaphandle lwamathanga, unciphisa okuthiwa "izindlebe", adlulisa umgogodla we-lumbar, ekhulisa umlenze wesikhumba. Hlala phansi, welula imilenze yakho. Kufanele uzizwe nje ukulandelana, hhayi ubuhlungu. Yeka ukuzidonsa, cindezela yonke indawo yangemuva yemilenze yakho phansi. Jikela emlenzeni wesobunxele, faka isandla sesobunxele ngaphandle kwe-hip, isandla sokunene - ngomlenze wangaphakathi. On ugqozi, phakamisa isandla sakho sobunxele, bese-ikhanda bese ubheka yesandla sakho. Uma uphuma, uncike ezinyaweni ezifanele, ubophe ehlombe elivulekile phezu kwehlombe. Uma uphuma, phenduka ikhanda lakho uphinde ubheke phansi kwehlombe lakho kuya ephahleni. Bamba kule ndawo ngomzuzu owodwa. Buyela esimweni sokuqala ngokudonsa nokuphakamisa, futhi wenze i-avant ngenye indlela (i-angle of inclination is the same). Uma ungeke uthathe unyawo endaweni yokugcina, vele ugobe kuwo futhi uthathe ingalo yakho, uzizwe ukuthi umugqa wokhuni ukhula kangakanani, izimpande zangasese zilula.
I-Vasishthasana
Uqinisa imisipha ye-oblique nemisipha yomnyango wangaphandle wamathanga, ekwakheni ukugoba okuhle koboya. Hlala ku-pos of the staff. Beka isandla sakho sokunene ngemuva kwakho ngobude benkemba kusuka emagodini - isibindi sakho sisezingeni elifanayo njengelithende lokunene, iminwe yakho ikukhomba kuwe, amaphuzu agxiliwe phansi. Ukuphefumula kanye nokuboshwa kokuphefumula, uqondise isandla sokunene, uphakamise umzimba kanye nezintambo bese uvula isikhumba kanye namahlombe. Beka unyawo ngezinyawo (uma kunzima, ungakwazi ukuwela ezinyaweni zakho noma ugxile emadolweni akho) bese ubhala ukudonsa ingalo yakho yesobunxele. Thatha okuncane ukuphefumulela-ukuphefumula bese wehlisa, ukudonsa ngemuva kwekhanda lakho. Bamba lesi sikhundla isikhathi eside ngangokunokwenzeka. Ukukhipha i-asana, uphinde uphakamise ingalo yakho yesobunxele uphinde uguqe ingalo yesandla esisekelayo, uphendule phansi. Yenza i-avant ngenye indlela.
Naukasana (isikebhe emgodini)
Uqinisa imisipha yomzimba ongemuva womzimba bese ubeka ukuma okuhle, ukuqinisa isisu. Ungalandeli izinsuku ezibucayi. Themba esiswini sakho, izinyawo ebubanzi bezintambo zakho, izandla ebubanzi bamahlombe akho phambi kwakho, izimbambo zezandla zakho ziyi-perpendicular to the floor. Lapho u-inhalation, uguqa, uphakamise izingalo, ikhanda, amahlombe nemilenze ngaphezu kwephansi. Ungagxili, uphakamise ngaphambi kwe-traction. Ukuphefumula emakhaleni akho ngokungenasisekelo futhi ngokulinganayo: ukushaya isidumbu sakho njengebhola, vula i-sternum nomphimbo. Bamba isikhundla sokugcina okungenani imizuzwana engu-20-30, bese uphumelela ngokubuyela emuva esimweni saso sokuqala. Uma ungeke ukwazi ukuma kulokhu ngaphambi kweminye imizuzwana engaphezu kwengu-60, bese uyayenza futhi.
I-Navasana (isikebhe esiqhingini se-ischium)
Inikeza umphumela omuhle kakhulu emisipha yesisu, phansi kwezintambo, okhalweni. Ayikwazi ukwenza ngezinsuku ezibucayi. Themba ngemuva kwakho, imilenze ndawonye, cindezela izandla zakho ezinqulwini. Hamba futhi, ngezandla zakho ezinqulwini, qala ukuphakamisa umzimba nemilenze ukuze isikhundla sokugcina senze incwadi V. Impendulo iqondile, izingalo nemilenze zifana nendawo, ulinganisela emasimini e-ischium. Ngesikhathi sokuphakamisa, isisu siphundukile, sebenzisa amandla emisipha yomzimba we-pelvic futhi ungagudli ngenkathi ubambe isikhundla. Uma umshini ungasebenzi ngokwanele, ungakwazi ukuzibamba ezinqulwini, uthathe ukuphefumula okuncane bese uvumela futhi ukubuyela kuwo. Uma ulungiselelwe kahle, lungisa amadolo akho. Ukushiya i-asana, nge-exhalation, ubuyele esimweni se-supine ngemuva. I-avant kufanele iqiniseke uma nje eyedlule. Uma ungayibamba ngaphezu kwamasekhondi angu-5, yenza izindlela ezimbili.
(Ukulala U-Eagle) - shintsha ngemuva
Ivumela ukuphumula futhi ngesikhathi esifanayo kuthinta imisipha yomzimba ye-oblique nemisipha ye-hip, yokwenza isikhumba. Themba ngemuva kwakho, izandla ezinhlangothini, uguqe ngamadolo. Endaweni abalala kuyo, kufanele bathole izithende zabo. On ugqozi, phakamisa umlenze wesokudla ngqo. Uma uphuma, uwela ezinkalweni endaweni yokugaya, khona-ke izimpumputhe uphinde uhlise unyawo lwakho lwesokunxele ngonyawo lwakho lwesokunene, udlula unyawo ngaphansi kwegolo lesobunxele. Hamba futhi, ubambe umoya wakho, uphenduke umzimba, uphume, uphume ezinqeni zakho ngakwesobunxele, bese ujika ikhanda lakho ngakwesokudla. Ungathathi amahlombe akho phansi, umhlane wakho uqondile, i-diaphragm iqinisiwe. Hlala kule ndawo ngomzuzu owodwa. On ugqozi, phuma phambi, untwist imilenze yakho. Yenza ngendlela ehlukile.
Marjari Asana
Isiza ukunweba imisipha yangemuva. Ithinta imisipha ye-oblique emathunjini, ikhiqiza umugqa obushelelezayo. Hlala kuwo wonke ama-four, amadolo ngaphansi kwamajoyini we-hip, izinwele ngaphansi kwamahlombe. Beka isandla sakho sokunene emgqeni ophakathi womzimba, ngakwesokunxele ubeke ngokuqondile. Faka futhi uphinde wenze ukuhambisa okuhambayo ngesandla sakho sokunxele, ekugcineni, ukwehlisa ihlombe nekhanda phansi. Uma u-inhalation, welula ingalo yakho yesobunxele phezu kwekhanda lakho, isundu esisendlini. Bamba umoya wakho bese uvula ihlombe lakho ngaphezu kwehlombe lakho, nge-exhalation, vula ikhanda lakho uphinde ubheke phansi. Hlalani ku-pose kuze kube ngomzuzu. Phuma ngaphambi, uguqe isandla sakho sobunxele bese ubeka isandla sakho phansi. Ekuphumeni kokuphefumulelwa. Ukwengeza izinto zethu eziyinkimbinkimbi nama-pranayama, okuzosiza ukuthola isisu esihle, esilukile. Yenza lokhu ekuseni ngaphambi kokudla kwasekuseni egumbini elisebenza kahle. Ekupheleni kwemizuzu emi-5 ubulele kumngane wengane.
I-Shurya anuloma ishisa kapha (ama-mucus namafutha). Kuqhutshwa kuze kube ngu-11: 12 ntambama ntambama. Hlala padmasana noma uwele imilenze yakho ngesiTurkey. Beka umunwe ophakathi kwesandla sokunene ekugcineni kweso lesithathu, umunwe wendandatho kanye nokugoba okuncane. Ukuphefumula ngamazinyo amabili. Cindezela umunwe wendandatho emlonyeni wesobunxele uphinde ubhale nge-nostril efanele. Vala isithupha sakho ngesithupha sakho sokunene, phuma ngesokunxele sakho. Phinda izikhathi ezingu-9-12. Ngenhlanhla, vala u-pranayama. I-Kapalabhat - ukuphefumula, okubandakanya umdwebo. Uhlezi endaweni efanayo, faka izandla zakho esiswini, uphume ngokweqile, udonse inkaba yakho emhlane wakho ophansi. Phinda u-1-5 imizuzu, wenze umoya ngamunye uphefumule-40. Bhasika ihlezi - ukuphefumula, lapho isifuba sithinta khona. Mbeka izandla, uzizwe ukuthi i-torso iphakama kanjani ekuphumeni. I-exhalation eqhubekayo - i-torso ihla. Phinda u-1-5 imizuzu, wenza ukuphefumula kuka-10-20 ngalunye. Ulahlekelwe i-pranayama yesibili nowesithathu ezinsukwini ezibucayi.
I-Yoga kuzodingeka ihlehliswe uma:
- unomkhuhlane;
- unezinsuku ezibucayi (isigamu sokuqala);
- waphuza utshwala;
- uma usesimweni sokucindezeleka ngokweqile noma ukhathele kakhulu;
- uma une-high blood pressure (pranayama ayifuni);
- ngaphambi komsebenzi, ungaphuzi ikhofi, itiye eliqinile, umusi (ikakhulukazi phambi kwe-pranayama).