Apha uya kufumana iimeko ezi-11 ze-yoga ngokukhethekileyo kubaqalayo, eziza kukunceda ukuba uqale ukuziqhelanisa!
1. Iintaba
Igama kwiSanskrit: Tadasana
Izinzuzo: kuphucula ukunyameka, umqondo wokulinganisela, ucima ingqondo, ifundisa ukuphefumla.
Imiyalelo: vuka nje, iinyawo ukuya ububanzi beeplavis, ubunzima bunokusasazwa phakathi kwemilenze emibili. Kancinci kwaye uphefumle ngokukhawuleza ngexesha elilinganayo lokuphefumlelwa nokuphelelwa yisikhathi. Gcina intloko yakho iqonde, zama ukulungelelanisa intamo yakho nomgudu ngomgca omnye ochanekileyo. Ukuba ufuna, unokuhambisa izandla zakho, ukuba oku akukuthinteli ekubeni ugxile - abanye bakhetha ukutshiza izandla zabo ngomthandazo, okanye bakhuphe ukuze batyelele.
2. Inja igxotha phantsi
Igama kwiSanskrit: Adho mukha svanasana
Iinzuzo: kuphucula ukujikeleza kwegazi emzimbeni, ukulula kakuhle kweenkomo kunye nezithende.
Imiyalelo: vuka, izandla kunye neenyawo phantsi. Izandla ngobubanzi bamagxa, imilenze ebubanzi beeplavis. Khokela izandla zakho phambili kwaye usasaze iminwe yakho ukuze uzinze kakhulu. Umzimba wakho kufuneka uthathe ifom yeV
3. Isikhundla seMfazwe
Igama kwiSanskrit: Virabhadrasana
Sebenzisa: ukuqinisa nokwelula imilenze kunye neenyawo.
Imiyalelo: faka iinyawo zakho malunga neemitha ezihlukeneyo. Phendulela umlenze wekunene 90 degrees uze uhambe kancane. Ngaphandle kokuba uphakamise amahlombe akho, welula izandla zakho ngeenxa zonke ngezandla zakho. Gqiba idolo elifanelekileyo ngecangca lama-90 degrees uze ugcine idolo ngaphaya kweenyawo, ungavumeli ukuba lihambe phambili phambili, ngaphaya komgca weminwe yakho. Gxila ekululaleni iingalo zakho kwaye uhlale kule ndawo, yenza okufanayo kwenye umlenze.
4. Umthi Uhla
Igama kwiSanskrit: Vriksana
Izinzuzo: kuphucula ibhalansi, iqinisa imisipha yamagqabi, amathole, i-ankle, umgudu.
Imiyalelo: Thatha indawo yeentaba. Emva koko thumela umthwalo kumlenze wakho osekhohlo. Ukubamba iqhosha ngqo, ubeke unyawo lonyawo olunene kwindawo yangaphakathi yentamo yekhohlo. Emva kokuba ufikelele kwimali, phakamisa izandla zakho phambi kwakho kwisithuba somthandazo uze ugcine umlinganiselo wakho. Ngengxaki, pha kamisa izandla zakho njengentaba. Phinda kwakhona ukusuka komnye umlenze.
5. Ibhuloho
Igama kwiSanskrit: Setu bhanda
Izinzuzo: ukuqiniswa kwesifuba, intamo, umgudu kunye nokufudumala okukhulu kwiindawo zokuqhuba umzimba kwibhulorho.
Imiyalelo: Ulale phantsi, izandla kumacala. Ngokuguqa ngamadolo, gcina iinyawo zakho phantsi uze uphakamise isisu sakho. Emva koko, faka izandla zakho ngaphantsi komqolo wakho, qinisa uphinde ugxininise emgangathweni ukuze ufumane inkxaso engcono. Ukuphakamisa umlenze uhambelana nomgangatho kwaye uqine isifuba kwisibini.
6. Uhlobo lwexantathu
Igama kwiSanskrit: i- Trikonasana
Izinzuzo: ulula lonke umzimba, uqinisa imisipha yamagqabi, amadolo, ukulahla intlungu. Kuyafaneleka kubafazi abakhulelweyo.
Imiyalelo: Thatha i-pose yeqhawe, kodwa ungayi kuguqa emadolweni. Emva koko, thintela ngaphakathi kwinqanaba elincinane ngecala elingaphandle langasese. Phawula isandla sakho sokunxele ukuya kwindawo. Khangela ubuso bakho ngakwesobunxele uze ululaze umva wakho. Phinda kwakhona ukusuka komnye umlenze.
7. Ukuphika ukuhlala
Igama kwiSanskrit : Ardha Matsiendrasana
Izinzuzo: ilula kakhulu, ngakumbi emva kweeyure ezithe zahlala eofisini. Amagxa, umlenze nomsebenzi wentamo.
Imiyalelo: ehleli phantsi, welula imilenze yakho. Beka unyawo lwakho lokunene ngaphandle kwenyawo lwakho lwesobunxele. Bhonqa idolo elisekhohlo, kodwa gcina ibhokhwe elichanekileyo libhekise ngqo kwilayili. Beka isandla sakho sokunene kumgangatho emva kwakho ukugcina ibhalansi. Beka i-elbow ekhohlo ngaphandle kweedolo elifanelekileyo. Phindela ngakwesokunene nangangoko unakho, kodwa ukuze izikhwebu zingabuyi phantsi. Phinda ngaphesheya.
8. Inja iyajongana
Igama kwiSanskrit: Urdhva mukha svanasana
Iinzuzo: Ukunyanzelisa nokuqiniswa kwesihluma, iingalo, iingalo.
Imiyalelo: Lala phantsi phantsi, phantsi kweenyawo, izicathulo phantsi kwamagxa. Ukuthembela ezandleni zakho, pha kamisa sakho esifubeni. Okuphambili kakhulu kunokuphakamisa iinqweba ezifanayo kunye neentsimbi, zixhomekeke kwimilenze eqondileyo.
9. Uhlobo lwehobe
Igama kwiSanskrit: Eka pad rajakapotasana
Sebenzisa: uvula amahlombe nesifuba, ulula ngokugqithiseleyo kwi-quadriceps muscle.
Imiyalelo: qalisa ukusuka kwindawo yokunyuka kwe-push-ups, ngeentende ezantsi kwamagxa. Yehlisa idolo lakho langasekhohlo ukuya ephantsi, ulidonsa phambili kwaye unyuke unyawo kunene. Hlala phantsi, udonsa omnye umlenze emva. Ungancika phambili ngokulula ukulula.
10. Ikhefu lokukhala
Igama kwiSanskrit: iBasana
Sebenzisa: uqinisa izandla, u-wrists kwaye ucinezela. Ingqungquthela enzima kunokuba enye ibangela, kodwa umboniso uyonwaba nayiphi na inxaxheba.
Imiyalelo: yima kwi-dog face face down. Emva koko phaya iinyawo zakho phambi kokuba amadolo akho athathe izandla. Ukugoba ngobumnene iingalo zakho kwiingqungquthela, susa ubunzima ezandleni zakho uphakamise iinyawo ukusuka phantsi. Gqiba ngamadolo ezandleni zakho. Sebenzisa izicathulo zomshicileli ukulinganisela.
11. I-Pose yomntwana
Igama kwiSanskrit: Balasana
Iinzuzo: ukunyanzeliswa kokuphumula nokulula. Ukhulula intlungu.
Imiyalelo: Hlala uqonde, uqoke imilenze yakho phantsi kwakho. Yenza ukuba umzimba uphambuke uze unciphise ibunzi lakho phantsi phambi kwakho. Gudla iingalo zakho phambili uze unciphise isifuba sakho uze udibanise ude ungakwazi. Gcina kule ndawo, uphefumle kakuhle kwaye ukhululekile.
Qala ngalezi zizathu ezilula, kwaye umphumo awuyi kudala!