Iiklasi ze-Yoga ziyakunceda ufumane ukuvumelana, uzive umzimba wakho kwaye uhlambulule umphefumlo. Ukongezelela, ukusebenza ngokuqhelekileyo kweetayim yogaga zokulahleka kwesisindo, kubangele ekulahlekeni kwesisindo. Oku kubangelwa utshintsho kunye nokuqhelanisa iinkqubo emzimbeni, ukusuka kumandla ukuya emzimbeni (ukujongwa kwe-metabolism , ukuhlanjululwa kwegazi kunye namathumbu, ukuphuculwa kweenkqubo zokuphefumula kunye ne-endocrine). Umkhuba wokuphefumula we- yoga kufuneka uqhutywe ngokukhawuleza, ukulahleka kwesisindo - usuku ngalunye ngesigamu seyure.
Ukulahleka kwesisindo esithandathu
Namhlanje siza kuthetha nge-yoga kubaqalayo, kwaye ngokukodwa malunga nokuzivocavoca.
Asana №1. Bhujangasana
Thatha i-plank posture. Iintendelezo zisuswe phantsi, sidonsa iisokisi. Sifudula, silula umzimba kwi-nape yentamo ukuya ezithende kumgca. Siwaguqa, siwacinezele kumacala kwaye sihlawule. Ukuthinta intloko yomgangatho, khupha iinyawo uze uyicinezele ngenkxaso. Xa uphumelela, ungaguquli umgca ukuze i-angle efanelekileyo ifumaneke, uphakamise isifuba. I-exhalation esilandelayo kwaye ngokukhawuleza ungazibambezeli. I-pelvis ayiveli kumgangatho, kodwa isifuba sayo sihamba phezulu. Siphakamisa intloko. I-nape ibukela emva, ubuso bubonwe phezulu. Kancinane silala phantsi kwaye siphefumle.
Asana №2. Shalabhasana
Thetha kwisisu sakho kwaye uphumle phantsi phantsi ngeenyawo zakho, ezinyaweni nasebunzini. Izandla emzimbeni, umva weentende zihlala phantsi. Siphakamisela amahlombe njengoko siphumelela kwaye sithatha isandla sinezinyawo. Sinyusa kwaye siphakamise isifuba ngendlela enokwenzeka ngayo. Siphuma kwaye siphakamise imilenze yethu, siyibuyisele kumqolo osezantsi. Gcina ibhalansi Masihla kwaye siphefumle.
Asana №3. Adho mukha Shvanasana
Thatha i-plank posture. Exhale uze uphakamise i-pelvis ngokukhawuleza phezulu kwaye ubuyele. Izithende zihlala phantsi, sibeka iintloko zethu phakathi kwezandla zethu. Sigqithiselwa ngaphantsi kwekhanda kwaye silungele amahlombe ethu. Gxininisa amadolo kwaye ulungele ukuphefumla. Emva koko sidlulisa iinyawo ezinyaweni ezandleni kwaye sithobela izibonda. Siphakamisa iingqungquthela emacaleni kwaye sisusa izibilini esiswini, sithuthe isifuba emadolweni, emva kwentamo ukuya ezinyaweni.
Asana №4. Paripurna Navasana
Sifake i-pose ehleli phantsi uze ubambe imilenze phantsi kwegolo. Khuphula iinyawo zakho ukusuka phantsi uze ugcine umlinganiselo wakho. Sigcina umqolo wethu uqonde kwaye sihamba ngokufanayo kumgangatho. Siphumelela, silungise imilenze yethu, sigcine izandla zethu phantsi kwamadolo. Sithatha umoya ophelileyo kwaye siqondise amahlombe ethu. Sifudula kwaye silula izandla zethu, zihambelana nomgangatho. Sigcina ibhalansi.
Asana №5. Shavasana
Salala emhlane wethu, siphendule izandla zethu kwaye siqondise amahlombe ethu. Cindezela ngokugqithiseleyo amacala ehlombe kunye nomva wekhanda phantsi, kwaye ugcine umlenze udibene. Imilenze ibanzi ububanzi kunye kwaye uyabhuqa ngokufana nomgangatho. Vala amehlo ethu uphume. Hlaziya kwaye uhlalise. Siphila imizuzu eyi-10, ke siphume ngokukhawuleza ngaphandle kokunyakaza okubukhali ngapha nangapha.
Ukuze uhlolisise indlela uYoga ephumelelayo ngayo ekuncedeni ukunciphisa umzimba, zama ukulibala malunga nezikali kwaye ujabulele imisebenzi. Impilo kuwe kunye nokuvisisana.