Kutheni uziqhelanisa neyoga?
Iinzuzo zokuziqhelanisa neyoga zininzi, yiyo loo nto uthando lwabantu lweyoga lukhula kuphela. Nokuba ufuna ukuphucula ukuguquguquka komzimba wakho kunye nokulungelelana, ukulungisa imeko embi, ukuphucula ukumila kwethambo, ukunciphisa uxinzelelo lomzimba kunye neentlungu ezingapheliyo, okanye ufuna nje ukuhlakulela umkhwa wokuzilolonga, i-yoga ngumdlalo ofanelekileyo. Zininzi izikolo ze-yoga, kwaye ii-yoga zimi zezikolo ezahlukeneyo zahluke kancinane. Abantu bayo yonke iminyaka banokukhetha okanye balungelelanise iimilo ezifanelekileyo ngokwempilo yabo yomzimba. Ukongeza, kuba i-yoga igxininisa ingqondo kunye nokuqonda umzimba, kwaye ikhuthaza abantu ukuba baphumle ngokulungisa ukuphefumla kwabo kunye nokucamngca, iluncedo kakhulu ekugcineni kunye nokuphucula impilo yengqondo.
Iintshukumo ze-yoga ezi-4 zabaqalayo
Ngaphambi kokuba uqalise ukwenza i-yoga, kungcono ukwenza ukolula kancinci ukufudumeza intamo yakho, izihlahla, isinqe, amaqatha kunye namanye amalungu ukuthintela ubunzima. Ukuba iimeko ziyavuma, sebenzisa i-yoga mat kangangoko kunokwenzeka, njengoko ayinakutyibilika kwaye ithambile ukukunqanda ukuba ungatyibiliki okanye wonzakale ngexesha lokuziqhelanisa, kwaye inokukunceda ukuba ugcine ukuma ngokulula ngakumbi.
Inja ejonge phantsi
Inja ejonge ezantsi yenye yezona zimo zeyoga ezaziwa kakhulu. Ixhaphakile kwi-Vinyasa Yoga kunye ne-Ashtanga Yoga, yindawo yokwelula umzimba ogcweleyo enokuthi isetyenziswe njengenguqu okanye ukuphumla phakathi kokumisa.
IiNzuzo zeYoga yeNja esezantsi:
∎ Ukolula amazantsi omzimba ukukhulula iintlungu ezingapheliyo ezibangelwa kukuhlala ixesha elide okanye imisipha eqinile
■ Ukuvula nokomeleza umzimba ongasentla
■ Yandisa umqolo
■ Ukomeleza izihlunu zengalo nemilenze
Ziqhelanise namanyathelo:
1, Lala ezandleni zakho nasemadolweni, kunye nezandla zakho zilungelelaniswe kwii-engile ezichanekileyo kumagxa akho, kwaye amadolo akho ahambelana nesinqe sakho ukuxhasa umzimba wakho.
2, Xa ucinezela izandla zakho emhlabeni, kufuneka wandise iminwe yakho kwaye usasaze ubunzima bomzimba wakho ngokulinganayo ngeentende zakho kunye namaqunu.
3, Beka iinzwane zakho kwi-yoga mat, phakamisa amadolo akho, kwaye ngokuthe chu wolule imilenze yakho.
4, Phakamisa i-pelvis yakho ukuya kwisilingi, gcina imilenze yakho ngokuthe tye, kwaye usebenzise izandla zakho ukutyhala umzimba wakho.
5, Yenza imilo ye-V eguqulweyo kwicala lomzimba wonke, kwaye ucinezele ezintendeni nasezithendeni ngaxeshanye. Ukulungelelanisa iindlebe kunye neengalo zakho, phumla kwaye wolule intamo yakho, uqaphele ukuba intamo yakho ingaxhonywa.
6, Cinezela isifuba sakho emathangeni akho kwaye wandise umqolo wakho ukuya kwisilingi. Kwangaxeshanye, izithende zitshona ngokuthe ngcembe emhlabeni.
7, Xa uziqhelanisa okokuqala, ungazama ukugcina le pose malunga ne-2 ukuya ku-3 amaqela okuphefumla. Ubude bexesha onokuthi ulondoloze ukuma kunokunyuswa kunye nenani lokuzivocavoca.
8, Ukuphumla, thoba amadolo akho kwaye uwabeke kwi-yoga mat yakho, ubuyela kwindawo yokuqala.
Iingcebiso zabaqalayo:
Inja esezantsi inokujongeka ilula, kodwa abaninzi abaqalayo abakwazi ukuyenza ngokuchanekileyo ngenxa yokulimala okanye ukungabikho kokuguquguquka. Ukuba izithende zakho zisuke emhlabeni, umqolo wakho awukwazi kume nkqo, okanye umzimba wakho ungaphakathi kwimilo ethi “U” endaweni yemilo yangaphakathi ethi “V”, kusenokwenzeka ukuba inxulumene nokuguquguquka kwenyonga, imisipha, okanye amathole. Ukuba uhlangabezana nezi ngxaki, zama ukulungisa ukuma kwakho ngokuguqa amadolo akho ngelixa uziqhelanisa, ugcine umqolo wakho ulungile, kwaye ugweme ukubeka bonke ubunzima kwiingalo nezandla zakho.
Iphimpi
I-Cobra yi-backbend kunye nesibuliso selanga esiqhelekileyo. I-Cobra inceda ukomeleza umqolo kwaye ikulungiselele umqolo owomeleleyo.
Izibonelelo zeCobra Yoga Pose:
■ Ukomeleza umqolo kunye nezihlunu zomlenze wangasemva
■ Ukwandisa ukuguquguquka komqolo
■ Vula isifuba sakho
■ Zolula amagxa, umva ongentla, umqolo ongezantsi kunye nesisu
■ Ukomeleza amagxa, isisu kunye nesinqe
∎ Ukudambisa iintlungu ze-sciatica
Ziqhelanise namanyathelo:
I-1, Qala ulale ngokucokisekileyo kwaye wolule imilenze yakho kunye neenzwane zakho, beka inqanaba leenyawo zakho kwi-yoga mat ngobubanzi obulingana ne-pelvis yakho, kwaye ugcine ibhalansi.
2, Beka izandla zakho phantsi kwamagxa akho kwaye ucinezele kwi-yoga mat, amagxa akho ajonge ngaphakathi kunye neengqiniba zakho zijonge ngasemva.
3, Lala ngobuso phantsi ngentamo yakho kwindawo engathathi hlangothi.
4, Xhasa umzimba wakho ngokulinganayo ngezandla zakho, i-pelvis, amathanga angaphambili kunye namanyathelo.
5, Ukuphefumla kwaye uphakamise isifuba sakho, wandise intamo yakho, kwaye ubuyisele amagxa akho ngasemva. Ngokuxhomekeke ekuguquguqukeni komzimba wakho, unokukhetha ukugcina iingalo zakho zithe tye okanye zigobile, kwaye uqinisekise ukuba i-pelvis yakho ikufuphi ne-yoga mat.
6, Bamba indawo yokumisa imizuzwana eyi-15 ukuya kwengama-30, ugcine ukuphefumla kwakho kuzinzile kwaye ukhululekile.
7. Njengoko uphefumla, yehlisa kancinci umzimba wakho ongaphezulu ubuyele emhlabeni.
Iingcebiso zabaqalayo:
Khumbula ukuba ungagqithisi i-backbends ukuze ugweme iintlungu zangasemva ezibangelwa ukunyanzeliswa okugqithisileyo komqolo. Imeko yomzimba yomntu wonke yahlukile. Ukuze ugweme ukunyanzeliswa kwemisipha yangemva, qinisa izihlunu zesisu ngexesha lokuziqhelanisa, sebenzisa izihlunu zesisu ukukhusela umva, kwaye uvule ngaphezulu komzimba ophezulu.
Inja ejonge phezulu
Inja ejonge phezulu yenye i-yoga ye-backbend. Nangona ifuna amandla angaphezulu kuneCobra, ikwayindawo entle yokuqalisa abaqalayo. Le pose inokunceda ukuvula isifuba kunye namagxa kunye nokuqinisa iingalo.
Izibonelelo zeYoga yeNja ePhezulu:
∎ Ukuzolula isifuba, amagxa kunye nesisu
■ Ukomeleza izihlahla, iingalo kunye nomqolo
■ Phucula ukuma kwakho
■ Yomeleza imilenze yakho
Amanyathelo okuzilolonga:
1, Lala ngebunzi lakho kunye namanyathelo ngokuchasene ne-yoga mat, kunye nemilenze yakho ecaleni kunye nobubanzi obungangesinqe sakho.
2, Beka izandla zakho ecaleni kweembambo zakho ezisezantsi, uphakamise iingqiniba zakho ngaphakathi kwaye uphakamise amagxa akho emhlabeni.
3, Yolula iingalo zakho ngqo kwaye uvule isifuba sakho ngasesilingini. Cinezela iinzwane zakho emhlabeni kwaye uphakamise amathanga akho.
4, Yolula imilenze yakho ngokuthe tye, izandla zakho kuphela kunye neentende zeenyawo zakho zifike emhlabeni.
5. Gcina amagxa akho ehambelana nezandla zakho. Tsala amagxa akho ezantsi kwaye wandise intamo yakho, ukutsala amagxa akho kude neendlebe zakho.
6, Bamba imiphefumlo emi-6 ukuya kwe-10, emva koko uphumle kwaye wehlise umzimba wakho ubuyele emhlabeni.
Iingcebiso zabaqalayo:
Abantu abaninzi babhidanisa ukuma kwenja ephezulu kunye ne-cobra pose. Enyanisweni, umahluko omkhulu phakathi kwezi zimbini kukuba inja ephezulu ifuna ukuba iingalo zihlale zithe tye kwaye i-pelvis kufuneka isuke emhlabeni. Xa uziqhelanisa ne-dog up up, amagxa, umva kunye namathanga kufuneka asetyenziswe ukulungelelanisa amacala amabini omzimba ukukhusela ubunzima kunye nokwelula ngokufanelekileyo umzimba wonke.
Umntwana onoyolo
Umntwana owonwabileyo yindlela elula yokuphumla yabaqalayo, kwaye ihlala yenziwa ekupheleni kweyoga okanye ukuziqhelanisa ne-putila.
Iingenelo zeYoga yomntwana owonwabileyo:
■ Ukolula amathanga angaphakathi, i-groin, nemisipha
■ Ukuvula isinqe, amagxa kunye nesifuba
∎ Ukudambisa iintlungu emazantsi omqolo
■ Ukuphelisa uxinzelelo kunye nokudinwa
Amanyathelo okuzilolonga:
1, Lala phantsi ngentloko yakho kunye nomqolo ucinezele i-yoga mat
2, Goba amadolo akho ukuya kwi-90 degrees kwaye uwasondeze esifubeni sakho. Goba iingqiniba zakho kwaye ukhombe iintende zeenyawo zakho ukuya kwisilingi.
3, Bamba umphandle okanye ngaphakathi kweenyawo zakho ngezandla zakho, wahlukanise amadolo akho emacaleni omzimba wakho, emva koko utsale amadolo akho kufutshane namakhwapha akho.
4, Gcina amadolo akho egobile kwaye izithende zakho zijongise kwisilingi. Hlaziya isinqe sakho kwaye usondeze amadolo akho kufutshane nesifuba sakho.
5, Thatha umoya ocothayo, onzulu kwaye ugcine ukuma, ugungqa ngobunono ukusuka kwelinye icala ukuya kwelinye.
Iingcebiso zabaqalayo:
Ukuba awukwazi ukubamba ezinyaweni zakho ngaphandle kokuphakamisa amahlombe akho, isilevu, okanye ukugoba umqolo wakho, awukwazi ukuguquguquka ngokwaneleyo. Ukugqiba i-pose, ungazama ukubamba emaqatheni okanye amathole endaweni yoko, okanye ubeke umtya we-yoga ujikeleze phakathi kwe-arch yonyawo lwakho kwaye uyitsale ngelixa uziqhelanisa.
Mamela umzimba wakho xa usenza i-yoga, kwaye umzimba womntu wonke wahluke kancinane, ngoko ke inkqubela yokuziqhelanisa nayo yahlukile. Ukuba uziva iintlungu ngexesha lokuziqhelanisa, nceda uyeke ngokukhawuleza kwaye ufune iingcebiso kumqeqeshi weyoga oyingcali ukuze uqonde iipos zeyoga ezikulungeleyo.
EZIYANG sinikezela ngeendlela ezahlukeneyo zokunxiba ze-yoga kuwe okanye uphawu lwakho. Sobabini singumthengisi kunye nomenzi. I-ZIYANG ayinakukwenza ngokwezifiso kwaye ikubonelele nge-MOQ ephantsi kakhulu, kodwa ikuncede wenze uphawu lwakho. Ukuba unomdla,nceda uqhagamshelane nathi
Ixesha lokuposa: Dec-27-2024
