Ngoku kutshanje, kwiintanethi zentlalo, ukuthandwa okukhulu kunandipha yiMingeni eyahlukeneyo, eguqulela kwiNgesi ngokuthi "umngeni". Enye yezenzo ezithandwayo, apho iinkwenkwezi zithatha inxaxheba, kwakuthetha ukuthulula amanzi emvula. Ngoku kutshanje, impatho iyafumana i-Yoga-inzima, kodwa ke bambalwa abasazi ukuba kuthetha ntoni.
Yiyiphi inselele yeYoga?
Eli gama lithetha umqhudelwano we-yoga kunye nemisebenzi yokwenza i-pos or exercise. Banikwa imihla ngemihla. Ngoku ngoku usasazeka kwi-Instagram, apho abantu balayisha khona iifoto-ingxelo zeempumelelo zabo. Ukuchaza ukuba yi-yoga-stuffing, kubalulekile ukuba uqaphele ukuba ngabaququzeleli abathile (umkhosi), onokuba ngowama-2 kuya ku-10. Ngomhla umnye wemikhosi ubeka iphepha lakhe lekhasi lichaza ngokucacileyo inkcazo kunye neziphakamiso zokuphunyezwa kwayo. Umsebenzi wabathathi-nxaxheba kukuphinda uphinde ubeke isithombe-siqinisekiso kunye ne-hashtag ngokufanayo nangomso olandelayo.
I-Yoga-Inzima kakhulu ayikho nje ukuzizonwabisa okanye ukuzonwabisa ngokubanzi kwemidlalo, kuba ezinsukwini ezimbalwa, kwiimeko ezininzi, umntu ophumeleleyo ukhethwe ngubani ophumelele umsebenzi okanye into emangalisa. Ufumana amaxabiso evela kubaxhasi, umzekelo, ifom yokuqeqeshwa okanye iincwadi. Kucacile ukuba injongo yokuqala yeyona nkalo mngeni kukuphuhliswa kwamakhasi asekuhlaleni abaququzeleli nabaxhasayo, kodwa kubathathi-nxaxheba kukho inzuzo yokuthatha inxaxheba:
- iingcebiso eziwusizo zokwenza imisebenzi;
- iindlela zokuqeqesha;
- ukuphuhliswa komkhwa wokuphatha yonke imihla;
- asanas kunye nophuhliso lweendlela zokudala;
- ukuthandana nabantu abanomdla.
I-Yoga Challengage - Inzuzo kunye Nengozi
Iingqinisiso zeMingeni sele zithethwa, kodwa enye ayikwazi ukukhetha ngaphandle kweenzuzo ze-yoga ngokwayo.
- Ukuphucula ukuguquguquka kwemvelo kwaye kwenza imisipha ikhweze.
- Iintlobo ze-Yoga Challinging yikhono lokunciphisa umzimba.
- Yenza i-posture enhle kwaye ikhuphe i-curvature yomgudu.
- Ulawula ukuveliswa kwama-hormone oxinzelelo.
- Ukufundisa indlela yokuziva nokulawula umzimba wakho .
- Unika amandla kwaye usindise kwiimeko ezimbi.
- I-Pair Yoga Challenge inceda abantu ukuba basondele kwaye bazive bebele.
Yoga Inzima - Iingqinisiso
Kwezinye iimeko imeko yomzimba ayinqatshelwe, kwaye oku kufuneka kuthathelwe ingqalelo ngaphambi kokuthatha ifowuni. Kukho uluhlu malunga naluphi u-contragacations yoga lunokuthi:
- izifo ezivuthayo zamalungu angaphakathi;
- iingxaki ezinxulumene negazi;
- iingxaki kwimisebenzi yentliziyo kunye nemeko yeempahla;
- izifo ezikhoyo;
- ixesha emva kokuhlinzwa kunye nezifo ezinzulu;
- uxinzelelo olungakumbi kunye nobushushu;
- iingxaki zangaphambili kunye nokulimala okuhlukahlukeneyo;
- I-ARVI, i-influenza kunye ne-angina;
- ukukhulelwa ngaphezu kweenyanga ezintathu.
Indlela yokuthatha inxaxheba kwi-yoga inkuthazo?
Ukuthatha inxaxheba kwimingeni enjalo kufuneka babe ngabantu abaqeqeshwa ngokwenyama okanye bakhethe imisebenzi elula ukuze bangalimazi. Ukuthatha inxaxheba kwi-yoga incentive kudinga ukubhaliswa kwiintanethi zentlalo apho zenzeka khona. Kunconywa ukuba ube nombhoxo kunye nomdlalo wefowuni ukwenzela ukuba akukho nto iyakuthintela, kwaye uyabona ukuba i-asana isenziwa ngokuchanekileyo. Xa usebenza ngokubambisana, udinga iqabane. Ukongezelela, kufuneka kube nethuba lobugcisa lokwenza umfanekiso ophezulu okanye ividiyo.
Yoga Challenge kubaqalayo
Ukuba umntu usanda kuqalisa ukufunda i-yoga, ngoko akufanelekile ukuthatha inxaxheba kwimingeni enjalo, kuba abantu abangalungelelwanga, le nto ingaba ngumsebenzi onobungozi. Ukuba unokufumana umngeni mngeni we-yoga, ngoko ungazama ukuthatha inxaxheba kuwo. Ngexesha elifanayo kubaqalayo, ezo zixhobo ziya kuba luncedo kuba unokufunda izinto ezininzi ezintsha, njengemikhosi enika iinkcazo ezicacileyo kunye neziphakamiso ezinoncedo.
Yoga Inselelo - Iindawo
Kukho imithetho ethile ekufuneka iqwalaselwe xa yenza i-asanas.
- Ukunyuka kwe-yoga ukunyuka kubini, abathathu kunye noqeqesho olulodwa ngaphandle kokuhamba ngokuzenzekelayo. Ukurekhoda nganye ntshukumo ubuncinci bokuphefumula ezintathu / ukuphela.
- Ukunyamekela yonke intshukumo uze uphulaphule umzimba wakho. Kubalulekile ukukhuphela zonke iingcinga ezingaphandle kunye neemvakalelo zakho.
- Qaphela ukuba ukunyamezela akufanele kubangele uxinzelelo lwe-muscle, ukuze usebenze ngokuzonwabisa.
Yoga Challenge ngomntu ongu-1
I-yoga enye ibonwa njengengxaki kumnye, kuba umntu ufuna ukuzithoba, uxanduva kunye nenkqubo ebalulekileyo kwishishini. Umngeni we-Yoga Challenge ngowoku-1 ufanelekile kubaqalayo, kunye nabadlali abanomdla, into ephambili kukuba ukhethe i-asanas efanelekileyo.
- Urdhva Padmasan . Ukuba i-classic pose ye-lotus inikezwa lula, ngoko unokuzama oku kusasa. Akukhuthazwa ukuba kwenziwe kubantu abaneengxaki ngamadolo nangentamo. Ukuhlala, thabatha isikhundla se-lotus uze ulale emhlane wakho. Phakamisa umzimba ukuya phezulu, usixhase ngezandla zakho. Ziyakwazi ukufakwa kwinqeni okanye ukukhahlela eduze kwamadolo.
- Bhekasana . Umngeni we-Yoga Challenge wabaqalayo awubandakanyi le ngxube ye-frog ephezulu, njengoko kufuna amandla kunye nokuguquguquka. Hlalani esiswini sakho, sasaza imilenze yakho kancane, uyibophe ekhanda lakho. Ukunxilonga, qonda inxalenye ephezulu yeenyawo zakho ngezandla zakho. Iibhontshisi kufuneka zihanjiswe ukwenzela ukuba izikhwebu ziboniswe ngasemva, kunye neminwe-phambili. Iinyawo kufuneka zibe kwinqwelo efana nomgangatho. Ukuqinisekisa ukuguqulwa kokuhle kwamadolo nokukhusela iigaments, kunceda ukutsala amathole ngaphandle. Ukukhupha, ukhupha inxalenye ephezulu yeenyawo zakho, udonsa iminwe yakho kufuphi neyakho. Ngeli xesha, yenza ukusilahla kumqolo ongaphantsi, ukuphakamisa umzimba ophezulu.
Yoga Challenge for Two
Unokusebenzisana kunye, kodwa kubalulekile ukuba ube nolwalamano oluthembayo kunye neqabane lakho. Imisebenzi ehlanganisiweyo ye-asanas idibanisa ndawonye kwaye inokunceda ukufezekisa ukuvisisana kungekhona nje ngomzimba wakho, kodwa nakubusano. Yoga Challenge kwi-2 kuthiwa yi-akroyoga kunye ne-trust yoga.
- Esi sibini sihlala kwindawo ye-lotus kunye nomqolo wabo komnye nomnye. Imizuzu emininzi abantu kufuneka baqulathwe, bephulaphule umoya wokusebenza kwabo. Emva koko kufuneka unwebe kunye njengoko uphumelela kwaye uphendule ngokucacileyo ihlombe lakho lasekhohlo, ubeka isandla sakho sokunxele kwixolo elifanelekileyo lomlingane wakho, kunye nesandla sakho sokunene kwidolo lakho lasekhohlo. Iqabane liphindaphinda into efanayo.
- Ukunyamekela phambili ukuma. Abathathi-nxaxheba bamele bajame ngeminyango yabo kunye kunye nokwenza i-slope phambili. Gudla iingalo zakho phambi kwakho uze ubambe iqabane lakho ngamagxa. Kule ndawo, kufuneka uhlale imizuzu embalwa.
- Isikhephe. U-Asana, oqhele ukubonwa kwi-yoga-intlanganiso, ubizwa nangokuthi i-Navasana. Abalingani mabahlale phantsi, baphakamise imilenze phambili baze baphakanyise, badibanise iinyawo. Ukongezelela, izandla kufuneka zikhutshwe phambi kwayo kwaye zixhunywe kunye neqabane. Umva kufuneka ube kwindawo yezinga.
Yoga Challenge ezintathu
I-Asanas, apho abantu abathathu banokuthatha inxaxheba ngokukhawuleza, badinga izinga eliphezulu lokuqina kunye nokuthembela, ngaphandle koko akukho nto iya kuphuma. Yoga Challenge kwi-3 - ukhetho olufanelekileyo kwintsapho. Ungaqalisa uqeqesho kunye neesanasana ezinje:
- I-positi yokuqala iyenziwa ngelixa imile kwaye abathathi-nxaxheba kufuneka bajame kumgca njengoko kuboniswe kumfanekiso okanye ngenye indlela, akubalulekanga. Phakamisa izandla uze ubambelele. Emva koko, isisindo somzimba kufuneka sidluliselwe emlenzeni omnye, kwaye okwesibini kufuneka iguqulwe ngamadolo kwaye ithathwe kwicala. Yeka ubhekane nomphezulu wangaphakathi wethanga lomlenze wesibili. Gcina ukulinganisela kwakho, ungalibali ukuphefumula ukuphefumula.
- I-pose elandelayo inokuthandwa kakhulu kwi-yoga-ukwabelana ngamathathu. Umthathi-nxaxheba wokuqala kufuneka aphumle phantsi phantsi ngezandla kunye neenzwane zeenyawo (isithende kufuneka sichithwe phantsi). Amatye aphakanyisela phezulu ukwenzela ukuba umzimba ube nekona elifanelekileyo. Umntu wesibini uhlala phantsi phantsi ngezandla zakhe, kodwa ngelo xesha uphonsa imilenze yakhe kumlingane osele e-pose. Iinyawo zakhe kufuneka ziphumle kwi-back back. Kubalulekile ukuba umzimba ube nekona elifanelekileyo. Inxaxheba yesithathu iphinda iphinda izenzo ezifanayo, ukugcina i-angle efanelekileyo kumzimba.
Yoga Challenge yabantwana
Abazali abaninzi banomtsalane abantwana kwimidlalo ukususela emncinci. I-Yoga Inselele kubini kubantwana okanye ngomntwana omnye ulandela izi njongo: unceda ukuqokelela intsapho malunga nomgomo omnye, ngokuqinisekileyo kuthinta impilo kunye nokuguquguquka komzimba kwaye kukhuthaza ukuhlalisana komntwana . I-Yoga Inselele kufuneka ihanjiswe njengomdlalo, umzekelo unokubonisa iimpawu zezilwanyana okanye uphinda umfanekiso wezinto. Ukuba uthabatha ukuqeqeshwa okulula, ngokokuba abantwana baneminyaka emithathu ubudala banokuthatha inxaxheba kwizenzo.