Ulondolozo lwamanzi olumanzi - umsebenzi wezandla zokumisa. Akukho nkosi yogi inokukunceda ukuba ujamelane nengxaki yobunzima obukhulu okanye ukuvumelanisa kwembono yehlabathi, ukuba awuyi kwenza i-yoga ekhaya. Umqeqeshi anganika kuphela i-20% yolwazi, yonke into ifanele "ikhutshwe" ngumfundi ngokuzimela.
Ngaba i-yoga ekhaya ayinzima. Uya kufuna umbhoxo, iingubo eziphathekayo, kwaye, malunga nemizuzu engama-20. Ukuba ufuna ukuqala ngecandelo elithile le-yoga, eyaziwayo kwaye elula ekhaya yi- hatha yoga . Olu hlobo linconywa kubo bonke abaqalayo, kuba lipheka kuphela ekuqeqesheni ngokomzimba.
Sinikela, ukuqala ukufundela okulula kwi-yoga ekhaya. Okubizwa ngokuba yi-complex-development development.
Ukuzivocavoca
- Hlala phantsi kwindawo ekhululekile kumathambo e-ischium, imilenze - kwindawo efanelekileyo (inokwenzeka kwisiTurkey okanye kwisiqingatha-lotus), sidibanisa iminwe kwi-mudra - iminwe enkulu kunye nesicatshulwa ivaliwe. Gxininisa amahlombe, udibanise ngesithsaba. Ekuphumeni kwethu sivala amehlo ethu, sikhulula zonke iingcamango, amava, ukwesaba, sigcina ukuphefumula.
- Sivula amehlo ethu kwaye siqala ukufudumala. Senza i-circular motion of head with the amplitude enkulu. Siyaphinda kwelinye nelinye icala.
- Senza ukhiye wezandla, senza izandla zethu kwaye sizenzele phezulu, ngoko senza ukulula kwesinye kwesandla sokunene nesokunene.
- Sithatha izandla zethu emva kweminyango yethu, senze iskhiya, sithembe phambili, pha kamisa izandla zethu. Siphindela size siqondise amahlombe ethu.
- Izandla phambi kwakhe kwitshixo, simenza uvuselele kwaye uvuselele, wenze ukuphindaphinda oku 7, kwaye utshintshe izandla.
- Solulela imilenze phambili, zama ukuhlala kwindawo enkulu kunazo zonke. Oku kubaluleke kakhulu kwi-yoga ngokuvula i-chakra ehlala kwindawo ye-pelvic. Sihamba "emathangeni" phambili nangemuva, ekhupha iinyawo ukusuka phantsi.
- Sifaka izandla zethu, imilenze ityaliwe, sinyanzela iinzwane zethu kwaye siqondise, ngokungathi sifuna ukusasaza iminwe yethu ngobubanzi ngangokunokwenzeka. Lo msebenzi unceda kwiinyawo ezintle.
- Emva koko sihambisa iisokisi kwisangqa, sidonsa iisokisi size sizenzele.
- Umlenze wokunene ugobile emadolweni, isithende esitheleni, umlenze okhohlo uqokelelwe ecaleni. Sifake izandla zethu, sithwala ubunzima bomzimba ezandleni zethu. Ncothule ngegodlo elisezantsi ukusuka emzimbeni ngomoya okhukhulayo, emele kwizwane. Senza iinguqu - siya kubuya umlenze kwaye siphakamisa kwi-носочек. Sabuya imilenze size siphindele ngaphesheya.
- Siphindela kwi-IP, sidlula imilenze size sizame ukuphakama ngaphandle kwezandla.
- Ukubulisa ilanga - sisondela kumda wombhoxo. Iinyawo kunye, ulungelele amahlombe, isisu senziwe. Ngokufuthwa siselulela phezulu, xa siphumelela umoya, siphula phantsi. Siphakamisa iintloko zethu, siphume - siguqa. Senza njengokungathi si-push-ups, kodwa sigxininisa izibilini emzimbeni, ngamadolo phantsi.
- Ngokuphefumlelwa kuza kunye nokulondoloza emqolo, kwehlisa i-pelvis, isisu, imilenze ephantsi. Siyilungisa imeko kwaye sihlala kwindawo yomntwana.