I-Yoga yinto ejulile yokwazi ulwazi ngamathuba omzimba nokukhululwa okuhlangenwe nakho kwengqondo. Labo abangazange bazame ukwenza i-yoga balahlekelwa ukuthula kwengqondo nokuvumelana kwemvelo. Ngisho nabangabaza ngemva kokusebenzisa ama-asanas - okuthiwa ama-yoga - ahlonishwa ngethonya elimangalisayo lokuzivocavoca okulula emzimbeni jikelele. Ukuzivocavoca i-yoga yoga yabaqalayo kuyasiza nanoma yisiphi isikhathi nganoma yisiphi isakhiwo somzimba kanye nanoma yibuphi ubulili. Unganqikazi, uthathe imizuzu engu-15 bese uzama ukwenza amanye ama-asanas. Siyaqiniseka ukuthi bazoshintsha isimo sakho sengqondo hhayi kuphela kuwe, kodwa emhlabeni. Senze ukukhethwa kwezifundo zevidiyo "Yoga Wabasaqalayo ekhaya" ikakhulukazi kuwe!
I-yoga yasekhaya yabaqalile: amathiphu kanye nokuzivocavoca kokuqala
Umehluko omkhulu phakathi kwe-yoga nezinye izindlela zokulahlekelwa isisindo kanye nemidlalo yukuthi azikho abawinile kuwo. Uzibophezela wena kuphela, ngaphandle kokulinganisa isisindo sakho nokuziqhayisa. Akekho umqeqeshi omi phezu kwakho futhi akwenze ube nesithukuthezi futhi uphuze ngama-dumbbells ama-5-kilo-gram. I-Yoga akuyona umncintiswano.
Sizohlaziya imithetho eyisisekelo ye-yoga yabaqalayo:
Gqoka izingubo ezingavamile ezingavimbeli ukunyakaza. Okungcono - ihembe lezemidlalo elinamakhobe okukhipha ubhiya obuphazamisayo obungapheliyo, izinwele zokulula kanye namasokisi ezenziwe nge-microfiber. Yiqiniso, i-T-shirt evulekile kanye nelayings abathandekayo kufanelekile ekhaya.
Kodwa-ke, othisha abaqeqeshiwe be-yoga batusa ukwenza izicathulo zokungcebeleka: kungakhathaliseki ukuthi kuhlanzekile noma kungekho emzimbeni-kungcono kuwe.
- Ungadli ngaphambi kwamakilasi ngehora futhi ungaphuzi i-cocktails ngezithako zokudla - kwi-yoga akusizi ngalutho.
- Thatha ibhodlela lamanzi amaminerali ukuvuselela umzimba emva kokuzivocavoca.
- Ukuphefumula yiyona ndlela eyisisekelo yoga. Unganqikazi ukukhipha ngokweqile noma ukugxila ngokujulile - ku-yoga bonke balingana.
- Lalela umzimba. Khipha ingqondo futhi ugcwalise ngokuphelele inqubo yokuqeqesha. Ngaphambi kokuba ngamunye adlulise amehlo akho, i-Yoga yabaqalayo izodlula ngangokunokwenzeka ewusizo.
- Ungadluli. Ake sibuyele, Umkhuba waseMpumalanga awunawo uhlaka lwezemidlalo futhi akekho owenza amandla okuma ngokuqinile. Uma izinga lokuqeqeshwa lingakuvumeli ukwenza lokhu noma lokho ngaphambi, phumula. Ngokuhamba kwesikhathi uyobe usinqobe kalula imithwalo yemvelo nokuziphatha.
- Ungazijwayele hhayi ezindaweni ezilalelayo. Ungakhathazeki, uthenge umshini wokuzivocavoca nge-anti-slip coating, kuyoba usizo kokubili ebhishi, ku-gym, nokusebenza ekhaya, kanye nepikinikini.
- Okokuqala faka isihlalo eduze kwakho - usizo lokulinganisela.
- Dala isimo ofuna ukuzenza ngaso.
Yoga for Wabasaqalayo: ukuphefumula umzimba
Spread out the rug bese uhlale phansi kahle phakathi. Amagogi awela endaweni ye-lotus noma awela kalula esithombeni esingenhla. Emuva qinisa ucingo bese uqhubeka uqondile, cindezela izinyawo phansi, uqondise amahlombe. Ukubhoboza emadolweni. Ngokusebenzisa lesi sikhundla, uyozizwa ukhululekile ngokushesha. Zama manje, futhi uzoqonda izinzuzo zama-yoga umzimba. Manje ake sikhulume ngenqubo yokuphefumula - hlala endaweni efanayo.
E-yoga phefumula kuphela ngekhala. Kunzima kwabaqalayo ukulungisa kabusha, kodwa lokhu kuyimininingwane ebalulekile yomkhuba wonke. Ukuphefumula okujulile - ukuphefumula, futhi ukuphefumula - ukuphefumula. Phinda imijikelezo engu-6 yokuphefumula. Lalela umoya ophumayo, ingabe uzwakala njengomsindo wolwandle? I-Yoga ihlale ihlotshaniswa nemvelo, kulokhu i-charm yayo eyimfihlo. Ngaphambi kokuba ngamunye (ukuvivinya umzimba) kuthatha imijikelezo engu-6 yokuphefumula. Uyini ukubonakala kwakho? Usuvele uzizwa ukutakula komzimba?
Iseluleko: uphume kancane kancane futhi isikhathi eside, futhi uhlalise. I-oksijeni ingumthombo wokuphila.
Ngemuva kokuphefumula kokuqala, kungase kube khona ukuzondeka okuncane, ungesabi, lokhu kuyisenzo esivamile sabaqalayo. Lesi simo sibonisa ukuthi umzimba nobuchopho "balambile" kancane, awusondli kahle umzimba nge-oxygen. Ngemuva kwamakilasi ambalwa e-yoga wabaqalayo, ukuphendula okungenele kwindlela yokuphefumula kuzodlula.
I-Yoga yabaqalayo, ama-video okufundisa ama-home exercises
I-Bidala-kriya
Ukuzivocavoca umgogodla nemisipha ebhande lehlombe, kukhulula umkhuhlane wemisipha emva komsebenzi wosuku. Iqinisa ukuguquguquka komhlane futhi iqondise ukuhleleka. Iwusizo kakhulu ezinkingeni zomgogodla kanye ne-scoliosis.
I-Tadasana - isisekelo sokuma okumile
I-pose ilula kakhulu ekuboneni kuqala, futhi uzofuna ukugxuma ekusebenziseni okulandelayo. Ungenzi iphutha elingenalutho labaqalayo. Lesi yisisekelo sabo bonke abama-asanas abemi. Uzivocavoca ukugcina ibhalansi elingaguquki ngokubambisana nokuphefumula okufanele. Ukungazinaki ukuphakama kwentaba, ngeke ufunde njenge-asanas eyinkimbinkimbi, futhi umkhuba we-yoga uzohamba kancane.
Uma unamathela ezinyaweni, cindezela amehlo akho bese uphinda umjikelezo wokuphefumula - kunzima kakhulu. Kukhona enye into ehlukile ye-tadasana: ngokuvula, uphakamise izandla zakho ezinhlangothini uphinde uthathe umunwe wakho ngomunwe, welula emgodleni. Uma uphuma, phambanisa izingalo zakho emzimbeni.
U-Tadasana uqinisa imilenze yakhe, uvumelanisa ukuma kwakhe, uqinisa imbongolo futhi uqeqesha ama-vestibular devices.
Ukubheka ama-Wabasaqalayo: base - uttanasana
Yenza ukuzivocavoca kwe-yoga kwabaqalayo njengoba bekhululekile ngangokunokwenzeka. Finyelela ukungezwani okulinganiselwe kwesimo sangemuva sezintambo bese umisa imijikelezo engu-6 yokuphefumula. Ukwehlisa akufanele kubangele ubuhlungu.
Ukuhlelwa komuthi: ukulinganisela kokusebenza - i-vrikshasana
Ukuzivocavoca kusuka enkambweni ye-yoga yokunciphisa isisindo sabaqalayo akulula. Hlanganisa kuze kube yilapho usuka ngokucacile emlenzeni owodwa ngaphandle kokuphazamisa nokuvimbela izinhlangothi. Esikhathini sesifundo sokuqala sokuqeqesha, bamba isihlalo eduze kwakho ukuze uqonde ibhalansi.
I-Vrikshasana idlulisa umgogodla, igqugquzela umzimba futhi iqinisa imisipha yomshini wesisu, esiswini. I-pose yomuthi ingumqeqeshi ongcono kakhulu wezinsiza zokugqoka, kanye nokulinganisela kwengqondo nomphefumulo.
Phela ukuphazamiseka kwazo zonke imisipha - utthita parsvakonasana
Bukela ngesimo samadolo, njengama-squats, akufanele seneze ngaphezu kwezinzwani. Ungagcwalisi leli cala emuva nangaphezulu. Ungakhohlwa, lo msebenzi uyenziwe kuzo zombili izinkomba.
Khumbula ukuthi i-yoga inikezwa kancane kancane. Awuzange usebenze okokuqala? Thatha i-pose yentaba futhi usebenzise futhi. Intuthuko ayinakugwenywa. Ugcwalise ngempumelelo? Siyakuhalalisela! Ufezekisile i-pose kusukela enkambweni ye-yoga eyinkimbinkimbi.
Pose inja ebheka phansi - adho mukha svanasana
Leli gama liyiqhinga, kodwa zonke izimo ezihamba phambili ze-yoga zilingisa okuthile ezintweni zemvelo nezilwane. Lolu hlelo lwabaqalayo luphindaphinda ukuhamba kwenja ngemva kokulala, njengoba elula futhi ebuka phansi.
U-Adho mukha svanasana uletha igazi, eligcwele umoya, ebuchosheni, liphuma emicabangweni emibi futhi linike amandla. Qaphela uma une-high blood pressure nezinkinga zenhliziyo.
Ukubekwa kwe-Cobra: ukuvimbela izifo zomgogodla - bhujangasana
Ukuhamba kwe-cobra yi-bhujiang kriya
Kokubili ama-asana we-yoga ayashintshana. Ungathandi i-statics, yenza i-cobra ithumele. Ekuphefumulweni kokugcina ungakwazi ukuqondisa kahle ezandleni zakho bese uguqa emhlane ongezansi, izingxube zicindezelwe emzimbeni. Bamba umjikelezo wokuphefumulela oku-1 bese uhamba kancane. I-Bhujanga yenza okungenakwenzeka ukuthi ibuyele emuva.
Ukuqubuka komgogodla - i-ardha madciendrasana
Izifundo ze-yoga zekhaya ekhaya umgogodla uzokusiza ukunqoba ubuhlungu emuva futhi uphulukise nezinkinga nge-discvertebral discs, i-hernias kanye ne-scoliosis.
Phela ubheke phambili kuzo zombili izinyawo - pachchimotanasana
Yenza kuze kube yilapho ukwelula amamaki akwanele. Ungalingi futhi ungabambeli emuva. Ukulala phansi udinga isisu, kancane kancane uyanciphisa umzimba ngokuphelele ezinqulwini. Khumbula ukuthi ku-yoga awukwazi ukuncintisana nomakhelwane wokuguquguquka - kuyinkqubo yokwazi nokwenza ngcono.
Isimo somuntu oshonile noma olele - shavasana (ukuzivocavoca umzimba)
Igama elinjalo elibi libonisa ukuthula okuphelele komzimba. Imicabango yamahhala, phumula imisipha ngayinye futhi ujabulele ngisho nokuphefumula.
Okokugcina sinikeza inkimbinkimbi yamaminithi angu-30: "Yoga for Beginners". Vula ngokwakho okusha! Futhi ungakhohlwa ukuhlanganyela impumelelo yakho kumazwana.