Kungani wenze i-yoga?
Izinzuzo zokuzijwayeza i-yoga ziningi, yingakho uthando lwabantu nge-yoga lukhula kuphela. Noma ngabe ufuna ukuthuthukisa ukuguquguquka komzimba wakho nokulinganisela, ukuthuthukisa okulungile, ukuthuthukisa ukwakheka kwamathambo, ukunciphisekisa ukucindezelwa ngokomzimba nobuhlungu obungamahlalakhona, noma ukumane bafune ukuthuthukisa umkhuba wokuzivocavoca, i-Yoga ingumdlalo ofanele kakhulu. Kunezikole eziningi ze-yoga, kanye nezinhlaka ze-yoga zezikole ezahlukahlukene zihlukile kancane. Abantu bayo yonke iminyaka bangakhetha noma balungise izinhloso ezifanele ngokuya ngokuqina kwabo ngokomzimba. Ngaphezu kwalokho, ngoba i-Yoga igcizelela ukucabanga nokuqonda umzimba, futhi ikhuthaza abantu ukuthi baphumule ngokulungisa ukuphefumula nokuzindla kwabo, kusiza kakhulu ekugcineni kanye nokwenza ngcono impilo yengqondo.
I-4 yoga ihamba yabaqalayo
Ngaphambi kokuthi uqale ukwenza i-yoga, kungcono ukwenza okuthile okunomusa ukufudumeza intamo yakho, izihlakala, okhalweni kanye namanye amalunga ukuvikela ubunzima. Uma izimo zivuma, sebenzisa i-yoga mat ngangokunokwenzeka, ngoba ingenawo isilimo futhi i-cushioning ethambile ukukuvimbela ukuthi ushelele noma ulimele ngesikhathi sokuzijwayeza, futhi kungakusiza ukuthi ulondoloze kalula.
Inja ebheke phansi
Inja ebheke phansi ingenye yezinto ezaziwa kakhulu ze-yoga ezaziwayo. Okuvamile eVinyasa Yoga nase-Ashtanga Yoga, kuyinto ephelele yokwelulwa komzimba ongasetshenziswa njengenguquko noma indawo yokuphumula phakathi kokuphakama.
I-Down Yoga Yoga Pose Inzuzo:
■ welula umzimba ophansi ukuncipha kobuhlungu obungamahlalakhona okubangelwa ukuhlala isikhathi eside noma ama-hamstrings aqinile
■ Ivula futhi iqinise umzimba ophezulu
■ ukunweba umgogodla
■ Kuqinisa izingalo nemisipha yomlenze
Izinyathelo Zokuzijwayeza:
1, Lala ezandleni nasemadolweni akho, izihlakala zakho zihambisana nama-engeli angakwesokudla emahlombe akho, futhi amadolo akho aqondaniswe okhalweni lwakho ukusekela umzimba wakho.
2, lapho ucindezela izintende zezandla zakho emhlabathini, kufanele unwebe iminwe yakho futhi usakaze isisindo somzimba wakho ngokulinganayo ezintendeni zezandla zakho nama-knuckles.
3, faka izinzwane zakho ku-yoga mat, phakamisa amadolo akho, bese uqondisa imilenze yakho kancane.
4, phakamisa i-pelvis yakho ebheke ophahleni, gcina imilenze yakho iqonde, bese usebenzisa izandla zakho ukusunduza umzimba wakho emuva.
I-5, yakha umumo we-v ohlangene ngasohlangothini lomzimba wonke, bese ucindezela phansi ezintendeni zezintende nasezithendeni ngasikhathi sinye. Hlela izindlebe zakho nezingalo, phumula bese welula intamo yakho, uqaphele ukuthi ungavumeli intamo yakho ilenge.
6, cindezela isifuba sakho emathangeni akho futhi unwebe umgogodla wakho ophahleni. Ngasikhathi sinye, izithende zicwila kancane emhlabathini.
7, lapho uzijwayeza okokuqala, ungazama ukugcina lokhu kubekwa cishe amaqembu angama-2 kuye kwangama-3. Ubude besikhathi ungaligcina ukuthi i-pose ingandiswa ngenani lokuzivocavoca.
8, ukuphumula, ukugoba ngamadolo akho ngobumnene bese uwabeka ku-yoga mat yakho, ubuyela endaweni yokuqala.
Amathiphu Wabasaqalayo:
Inja eyayisensi ingabukeka elula, kepha abaqalayo abaningi abakwazi ukukwenza kahle ngenxa yokulimala noma ukuntuleka kwezimo. Uma izithende zakho zisemhlabathini, umhlane wakho akakwazi ukuqondisa, noma umzimba wakho usesimweni sangaphakathi "u" esikhundleni sejamo langaphakathi "v" esikhundleni se-hip fleverors, ama-hamstrings, noma amathole. Uma uhlangabezana nalezi zinkinga, zama ukuguqula isimo sakho ngokugoba amadolo ngenkathi uzijwayeza, ugcina umgogodla wakho uqondile, futhi ugweme ukubeka yonke isisindo ezingalweni nasezandleni zakho.
Icoba
I-COBRA iyi-backbend kanye nokubingelela kwelanga okujwayelekile. I-COBRA isiza ukuqinisa emuva futhi ikulungiselela ama-backbends aqine.
Izinzuzo zeCoobra Yoga Pose:
■ kuqinisa umgogodla kanye nemisipha yesandla
■ Khulisa ukuguquguquka komgogodla
■ Vula isifuba sakho
■ Yelula amahlombe, emuva emuva, emuva emuva kanye nesisu
■ kuqinisa amahlombe, isisu kanye okhalweni
■ Ukudambisa Ubuhlungu be-Sciatica
Izinyathelo Zokuzijwayeza:
1, okokuqala ukuqamba amanga futhi welule imilenze nezinzwane zakho, faka ithengelo yezinyawo zakho ku-yoga mat nge-yoga mat nge-pelvis yakho, bese ugcina ibhalansi.
2, Beka izintende zezandla zakho ngaphansi kwamahlombe akho bese ucindezela ku-yoga mat, ngamahlombe akho abheke ngaphakathi futhi ama-elbows akho akhomba emuva emuva.
3, lala ubuso phansi ngentamo yakho endaweni yokungathathi hlangothi.
4, sekela umzimba wakho ngokulinganayo nezintende zezandla zakho, i-pelvis, amathanga angaphambili nezintshu.
I-5, inhale futhi uphakamise isifuba sakho, yandisa intamo yakho, bese ugoqa amahlombe akho emuva. Ngokuya ngokuguquguquka komzimba wakho, ungakhetha ukugcina izingalo zakho ziqonde noma zigobe, futhi uqiniseke ukuthi i-pelvis yakho isondele ku-yoga mat.
6, bamba indawo yemizuzwana eyi-15 kuye kwengama-30, ukugcina ukuphefumula kwakho kuqinile futhi kuphumule.
7, njengoba ukhipha, wehlise kancane umzimba wakho ophezulu ubuyela emhlabathini.
Amathiphu Wabasaqalayo:
Khumbula hhayi ukwedlula emuva kwe-backbele ukugwema izinhlungu zangemuva ezibangelwa ukucindezela ngokweqile komhlane. Isimo sawo wonke umuntu sihlukile. Ukugwema ukucindezela imisipha yangemuva, qinisa izicubu zakho zesisu ngesikhathi sokuzijwayeza, sebenzisa izicubu zesisu ukuvikela emuva, bese uvula okuningi komzimba ophezulu.
Inja ebheke phezulu
Inja ebheke phezulu ingenye i-backbend yoga pose. Yize kudinga amandla amaningi kune-cobra, futhi kuyinkanyezi enhle yabaqalayo. Le ndlela ingasiza ukuvula isifuba namahlombe futhi iqinise izingalo.
Izinzuzo ze-Upward Dog Yoga Pose:
■ welula isifuba, amahlombe nesisu
■ kuqinisa izingalo, izingalo nomgogodla
■ Thuthukisa ukuma kwakho
■ qinisa imilenze yakho
Izinyathelo Zokuzivocavoca:
1, qamba amanga ngebunzi lakho nezinto ezimelene ne-yoga mat, nemilenze yakho eceleni futhi ibanzi njengezinkalo zakho.
2, Beka izandla zakho eduze kwezimbambo zakho eziphansi, ukubopha ama-elbows akho ngaphakathi bese uphakamisa amahlombe akho emhlabathini.
3, welula izingalo zakho uqonde bese uvula isifuba sakho ophahleni. Cindezela izinzwane zakho emhlabathini bese uphakamisa amathanga akho.
4, welula imilenze yakho iqonde, izintende zezandla zakho kuphela kanye nezinyawo zakho ezithinta umhlabathi.
5, gcina amahlombe akho ngokuhambisana nezihlakala zakho. Donsela ihlombe lakho ehlombe bese unwebisa intamo yakho, udonse amahlombe akho ezindlebeni zakho.
6, bamba ukuphefumula okungu-6 kuya ku-10, bese uphumula futhi wehlise umzimba wakho ubuyela emhlabathini.
Amathiphu Wabasaqalayo:
Abantu abaningi badida izinja ezingaphezulu zibandakanye ne-cobra pose. Eqinisweni, umehluko omkhulu kunabo bonke phakathi kwalokhu okubili ukuthi inja ekhuphukayo idinga ukuthi izingalo zihlale ziqonde futhi i-pelvis idinga ukuba phansi. Lapho wenza izinja eziphezulu, amahlombe, emuva namathanga kufanele kusetshenziselwe ukuvumelanisa nezinhlangothi zombili zomzimba ukuvikela ubunzima futhi ngempumelelo yelule umzimba wonke.
Ingane Ejabulisayo
I-Happy Baby iyisimo sokuphumula esilula sabaqalayo, futhi kuvame ukwenziwa ekugcineni kwe-Yoga noma i-Pupila.
Izinzuzo ze-Happy Baby Yoga:
■ welula amathanga angaphakathi, i-groin, kanye ne-hamstrings
■ Kuvula okhalweni, amahlombe kanye nesifuba
■ Susa ubuhlungu obungelobumuva emuva
■ Ukudambisa ukucindezela nokukhathala
Izinyathelo Zokuzivocavoca:
1, lilale emhlane wakho ngekhanda lakho bese ubuyela emuva ngokumelene ne-yoga mat
2, goba amadolo akho kuma-90 degrees bese uwasondeza esifubeni sakho. Gobisa ama-elbows akho bese ukhomba izinyawo zezinyawo zakho ophahleni.
3, bamba ngaphandle noma ngaphakathi kwezinyawo zakho ngezandla zakho, donsa amadolo akho eceleni ezinhlangothini zomzimba wakho, bese udonsa amadolo akho eduze kwe-arpits yakho.
4, gcina amadolo akho agobe futhi izithende zakho zikhomba ophahleni. Khulula okhalweni lwakho bese uletha amadolo akho eduze kwesifuba sakho.
5, thatha umoya omncane, ojulile futhi ulondoloze i-pose, ukunyakazisa ngobumnene kusuka ngapha nangapha.
Amathiphu Wabasaqalayo:
Uma ungakwazi ukubamba ezinyaweni zakho ngaphandle kokuphakamisa amahlombe akho, i-chin, noma ubuyise emuva, ungahle ungaguquguquki ngokwanele. Ukuqedela i-pose, ungazama ukubamba ama-ankle akho noma amathole akho esikhundleni, noma ubeke intambo ye-yoga ezungeze maphakathi ne-arch yakho yonyawo bese uyidonsa.
Lalela umzimba wakho lapho wenza i-yoga, futhi umzimba wonke umuntu uhlukile kancane, ngakho-ke inqubekela phambili yokuzijwayeza nayo ihlukile. Uma uzwa izinhlungu ngesikhathi somkhuba, sicela ume ngokushesha futhi ufune izeluleko kumfundisi we-yoga ochwepheshe ukuze uqonde izifiso ze-yoga ezilungele wena.
E-Ziyang sinikeza izinhlobo eziningi ze-yoga ezigqokwa wena noma uhlobo lwakho lomkhiqizo. Sobabili singumthengisi kanye nomenzi. I-Ziyang ayikwazi ukwenza ngezifiso kuphela futhi ikunikeze nge-moq ephansi kakhulu, kepha futhi ikusize wenze umkhiqizo wakho. Uma unentshisekelo,Sicela uxhumane nathi
Isikhathi sePosi: Dec-27-2024
