Iiyure zasekuseni lixesha xa uziphawula ngalo lonke usuku. Yintoni eya kuba yakho namhlanje, kuxhomekeka, kwiintlobo ezininzi, ngokufumaneka kwe-yoga yasekuseni kumququzeleli wakho.
Ukuzivocavoca
Ingxube ye-yoga yentsasa kufuneka iqhutywe imizuzu engama-15 ngaphambi kokutya kwasekuseni .
- Amanyathelo phantsi kwamagxa, unyuke izandla zakho, ubeke izandla zakho phezu kwentloko yakho, uphume. I-yogga yoqeqesho yaseMasa kufuneka ihlale iqala ngokuphefumla.
- Sifudumala intamo kwisinyithi sesetyhula ukuya ngasekunene nakwesobunxele.
- Sifudumala amahlombe ngokujikeleza kweetyhula.
- Yima kwi-flat flat, iinyawo ezilinganayo nobubanzi bamathanga. Xa ungenelela, phakamisa uphinde welula iingalo zakho ngokuphambene nomgangatho, sondela kwisisu sakho, uvule isifuba, kwaye welula intloko yakho esibhakabhakeni. I-coccyx ibonisa phantsi. Yenza inguqu elula eyenza ithawula kwizandla ezifakwe. Ithawula idonsa kwiindlela ezichaseneyo. Hudula iingalo zakho, ungaphakamisi amahlombe akho.
- Beka izandla zakho phantsi, bhuqa, uphume, uphakamise izandla zakho uphakamise iingalo zakho phambili, udibanise emilenzeni yakho, ugule umzimba ukuya ku-45⁰. Ukuba kukho uxinzelelo olugqithiseleyo kumagxa, thabatha ithawula kwaye uyayifakalala ngokubanzi. Inhloko ingumgca ofanayo nomgca. Ekuphumuleni, faka izandla zakho phantsi, ujikeleze umva wakho, ukhuphuke.
- Ukusetyenziswa okulandelayo kwimizimba ye-gymnastics isuka kwi-yoga. Ukuphefumula, izandla zilula, zigobe kunye ne-back back, ukuguqa imilenze emadolweni. Umqolo ufana nomgangatho, intlambo i-90⁰. Ngoxinzelelo kwezandla zakho, sasaza izandla zakho ngokubanzi uze uthathe ithawula. Ingaphezulu ihamba phambili, i-coccyx back. Yolula umlenze.
- Ngethuba lokuphumla kwesandla siyawinciphisa phantsi, sijikeleze umva wethu senyukela phezulu. Inhale, izandla zolule, nge-exhalation sisihla kwi-squat. I-coccyx kufuneka iphakame kakhulu kunamahlombe, amadolo aphelile. Gcina izandla ndawonye.
- Sihlakulela i-vertebra emva kwe-vertebrae, izandla ezingaphantsi kwamaphefumlweni, ngokuphumayo, entendeni entendeni, kwisiqingatha-sidede, siyanciphisa umzimba, njengokuba kusebenza ngaphambili, kodwa ume kwiisokisi.
- Sijikeleza, sijikeleze ngasemva, siphumelela, siphumelele, sibheke phambili, sinciphisa izandla zethu phantsi, sidlulela ezithende, iimbambo ezinqanyeni, intamo kunye nentloko-ukuqhubeka komgudu.
- Sishiya imeko, kwaye ngokukhawuleza sishukunywe kwisithuba se- bar , izibhokolo, ucinezela i-tensed, sisasaza ubunzima phakathi kweenyawo kunye neentende. Ikhetho lokugqithisa liguqa ngamadolo phantsi.
- Siphumle kwi-pose yomntwana, sihlala kwizithende ezithende, izandla zihamba phambili.
- Ukusuka apha sihamba kwisithuba senja kunye nefashoni phantsi, i-pelvis iselulela phezulu, izandla, umva kunye nentamo ifake enye umgca. Le ngenye yezona zixhobo ezinamandla kakhulu kwi-yoga yasekuseni, njengoko eli bandela linemiphumo enamandla kakhulu, kude kube yimizuzu yokulala. Sigoba kwiingalo nasemva, sinciphisa izithende phantsi. Inguqulelo yokukhanya: ngamadolo agubiweyo kunye nezithende eziqhekekileyo.
- Hlala phantsi phantsi, iinyawo zamagxa ububanzi ngaphandle, izandla emva, iminwe ekhomba kwiintendele. Bhoxisa uphakamise i-pelvis, iingalo, imilenze, umzimba kunye nomgangatho ifomati, yibambe intloko, kwaye ungayiphinde.
- Salala phantsi, cima umqolo osezantsi phantsi, unqumla intloko, amahlombe ukusuka kumgangatho, iingalo ezolula emilenzeni, siphula imilenze ukusuka phantsi kwaye sibaphakamise kwinqanaba 25⁰ ngokumalunga nomgangatho. Iinyawo zinzima kwizandla. Inketho yeLite: ngezandla phantsi.
- Gweba phantsi, izandla zolulele phezu kwentloko yakho, iminwe yakho iyakhupha, imilenze yakho iyancitshiswa phantsi, izithende zakho zolulelwe kude.
- Ukubethelela izandla zakhe, siya kusiya kwindawo yokuhlala.