I-Yoga, yebo, i-ennobles umntu. Ukwenza i-Yoga postures for Beginners, ngokukhawuleza uqaphele ukuba utshintshi nje kuphela ngaphandle, kodwa nangaphakathi - indlela yobomi , ukucinga, ukuzijonga kunye nabanye utshintsho. Ukuba untsha kwilizwe le-asanas, unokuthabatha i-yoga postures ukuze uqale ukuzola, oza kuphumla emva kosuku olukhuni, okanye, ngokuchaseneyo, ukuvuselela, ukuzivocavoca okuza kukugubungeza ekuseni njengentlawulo.
Ukuzivocavoca
- Thatha umoya kwaye uphume. Xa kutyalwa kwesandla ngapha nangapha, sidibanisa intendelezo, xa siphumelela, siyanciphisa kwinqanaba le-thorax. Inhale - siphakamisela izandla kumaqela, ukuphuma kwimoya-ukuthambekela ekunene. I-Inhale yiziko, ukukhulelwa komzimba kukuthambekela ngakwesobunxele.
- Yenza phambili kwaye wolule umva wakho. Ukubuyisela izandla uze ungene e-castle, welula izandla zakho, ungaphakamisi ibunzi lakho phantsi.
- Siyanciphisa izandla zethu kwaye sivuke, siphumelele izandla, sinyusa izandla.
- Sifika kwisithuba sebhodi - iingalo kunye neenyawo kububanzi beemagxa, umzimba wonke udibene kunye nomgca ochanekileyo. Le bhambi, okanye i-yoga, ikwabizwa ngokuba yi-pose yomlimi. Siyehla, siwagubungula kwaye siwaxinzelele emzimbeni, umzimba kufuneka ulingane nomgangatho. Kwi-inhalation, pha kamisa intloko kunye nomzimba, uphakamise ngasemva.
- Siyehlisa phantsi intloko phantsi, i-pelvis iselulela phezulu, imisa imilenze kunye neengalo, siya kwi-pose ye-inja ebhekene nayo.
- Ngokunyakaza okunjengomtshangatshangiso, siya kwi-pose ye-dog kunye ne-muzzle phezulu kwaye senyuka phezulu kwinja kunye ne-muzzle phantsi. Ngoku siya kumgca ohambelana nxamnye, ngokukhawuleza ukugoba kwiindawo kunye nokunciphisa isisu kunye nemilenze ukuya phantsi.
- Gxotha phantsi eminwe ngeminwe yakho, uphakamise inxalenye engaphezulu kwimeko. Hlaziya intamo yakho, udilize iingalo zakho ezigobile kwaye ululaze imilenze ukusuka phantsi, amanqaku asele adibeneyo kunye neeplanga - izimbambo, isisu kunye namathambo e-pelvic. Silungiselela isikhundla.
- Kwimeko efanayo, lungisa izandla zakho, ujonge iminwe yakho. Khuphula isifuba phezulu kwaye ulula izandla zakho, ulula ukususela kwisithsaba ukuya eminwe. Le ngenye yezona zinto zihle kakhulu ze-yoga kumqolo, kunceda ukulungelelanisa nokuphucula umgudu.
- Ngoku, ngesantya esinamandla, siphindaphinda njengebhloko: ngaphandle kokungena phantsi, ukugoba izandla uze uyilungise ezindlebeni zakho, gudula izandla zakho, kwaye, njengokuba uphaphaza, ubakhuphe phambili.
- Kwakhona, vala kwi-pose, uhlose iminwe yakho.
- Ekuphumuleni, unciphise umzimba kunye nemilenze phantsi, phakamisa izandla zakho, uphefumle kakuhle. I-Yoga ibangela abaqalayo, nangona ikhethiweyo i-regime yoqeqesho, kodwa ifuna ikhefu lokuphumla.
- Khangela intloko yakho kwiziko, iintendelezo phantsi kwamagxa akho, ubhekise i-coccyx ukuya kwipiliti. Sika iinyawo zakho uze uzibeke ezinzwaneni zakho. Qala kumhlaba, uyeke kwi-pose yebhodi. Yenza iminwe yakho ibe yiminwe yakho emgangathweni, njengokungathi uzama ukucima emhlabeni. Londoloza isikhundla semigqa engama-20 kwaye ukhulule izihlunu kwindawo yokulala elele esiswini.