Qala umkhuba wakho we-yoga ngale ndlela yokulandelana kwe-warmup
Ukukwaziswa kwelanga kuyisici esiyinhloko saluphi uhlobo lwe- vinyasa yokugeleza isitayela se-yoga practice. Ungase ungaboni ngisho nokuthi uyayenza, kodwa othisha abaningi bayayisebenzisa njengesifudumele ekuqaleni kwekilasi noma ngisho nasezindaweni ezigcwele ezizungezile. Uma ufunda lokhu kulandelana, kuzokusiza ngempela uma uthanda ukuqhuba ekhaya , ngoba esinye sezivimbela ezinkulu zokwenza i-yoga ngokwakho ukucabanga ukuthi yini okufanele uyenze lapho uqala ukufika kumat. Ukukwaziswa kwelanga kuyimpendulo ecacile.
The Breath
Ukuphefumula yingxenye ebaluleke kakhulu yalokhu kulandelana. Ukuhamba kusuka kwesinye isikhathi kuya kwesilandelayo kuqhutshwa ngaso sonke isikhathi ngokubambisana ne-inhalation noma ukuphefumula kokuphefumula. Ungakwazi ukulawula ijubane lokulandelana ngokushintsha inani lokuphefumula ku-pose ngayinye, vele uqiniseke ukuthi uhlale uhamba emoyeni olandelayo ngokuphefumula okulungile.
1 - Qala e-Mountain Pose
Ukuze uqale, zilethe emaphethelweni wangaphambili emotweni wakho entabeni pose (tadasana) ngezandla e- anjali mudra enhliziyweni yakho. Lokhu kungokwesiko lapho ungase uyeke futhi ubeke inhloso yomkhuba wakho uma ukhetha.
Faka. Thatha izingalo ezihlangothini bese ufika ephahleni ukuze ujoyine izintende zezandla zakho ngaphezu kwekhanda lakho ezandleni eziphakanyisiwe (urdhva hastasana) . Phakamisa amehlo akho ezinyaweni zakho bese ususa amahlombe akho kude nezindlebe zakho.
2 - U-Uttanasana ukuya ku-Flat Back
Exhale. Khipha izingalo zakho nganoma yikuphi futhi uhambise ukugoba phezu kwemilenze yakho (njengokungathi wenza i-swan yangena echibini lokubhukuda) ukuze ungene ebhodini eliphambili (uttanasana) . Ngaphandle kwalokho, ungagcina isandla sakho ndawonye bese uwadlulisela phambili enhliziyweni yakho njengoba uqhubeka phambili.
Beka kalula izintambo zakho emgqeni ngezinzwane zakho. Gcwalisa izintende zezandla zakho uma kungenzeka noma uthake iminwe yakho. Beka izandla zakho emabhuloki uma ungafinyeleli phansi lapho imilenze yakho iqondile. Ungaphonsa ngamadolo kancane uma lokho kukwenza ukhululeke ngokwengeziwe.
Faka. Phakamisa ikhanda lakho lapho ufika e- flat back (ardha uttanasana) , efika ezandleni zakho noma ebeka izandla zakho emikhanyeni yakho, noma yikuphi okukuvumela ukuthi uphinde ubuyekeze emuva.
3 - Pose Pose
Exhale. Tshala izintende zezandla zakho bese usuqa endaweni yeplanki . Eplanini, qinisekisa ukuthi amahlombe akho aphezu kwezinsikazi zakho futhi i-butt yakho ayinamatheli noma ayiqhubeki phansi. Umzila oqondile kusuka emakhanda enhloko kuya ezithendeni zakho yilokho oya khona. Thatha inhale lapha.
Njengengxenye yabanye abafundi be-yoga abanolwazi, ungakwazi ukutshala izintende zezandla zakho, gxuma emuva ngqo kwi- chaturanga dandasana ekuphumuleni, bese uhamba nge-vinyasa yakho esuka lapho.
4 - Izigqoko, Isifuba, neChin noma i-Chaturanga Dandasana
Uma uqalayo:
Exhale. Phansi kwamadolo akho, esifubeni, nesikhunta . Nciphise isifuba sakho bese uhlahlela phansi, uhlasele amahlombe akho ngaphezu kwezandla zakho. Gcina ukuphakama kwakho okwesibhakabhaka futhi izimbambo zakho zibambe izimbambo zakho.
Uma uphambili kakhulu:
Exhale. Shift amahlombe akho ahambe phambili amasentimitha ambalwa bese ehla phansi kwabasebenzi abanezinyawo ezine (chaturanga dandasana) . Ukuletha amahlombe kancane ngaphambi kwe-wrists ngaphambi kokunciphisa kukusiza ukuthi uthole ukulungiswa ngqo ku-pose yokugcina. Uma uthola ukhathele, wehla emadolweni akho ngoba ukwenza ingxoxo ngokungalungile kungalimaza amahlombe akho ngokuhamba kwesikhathi.
5 - I-Cobra noma i-Upward Ukubhekana Nenja
Uma wenza amadolo, isifuba, nesinki kwisinyathelo esedlule:
Faka. Woza phambili ku- cobra ephansi. Yenza i-pelvis yakho neziqongo zezinyawo zakho phansi kodwa zama ukugxila ezandleni zakho njengoba ufika emhlane.
Uma wenze i-chaturanga kwisinyathelo sangaphambilini:
Faka. Roll phezu kwezinzwane zakho (uma kungenzeka) ukuba ungene inja ebheke phezulu . Bendela izintambo zakho ezinhlangothini ekuqaleni ukuze ulethe amahlombe akho phansi futhi ahambe ezindlebeni zakho. Bese uqonde izingalo zakho. Qinisekisa ukuthi imilenze yakho iqondile futhi amadolo akho aphakanyiswa phansi.
6 - Ngehla Ebhekene Nenja
Exhale . Phindela emuva inja ebheke phansi . Ungangena ngezandla namadolo endleleni uma kunesidingo.
Hlala lapha okuphefumula okuncane (noma ngaphezulu) uma udinga ukuthatha ikhefu. Uma uhamba ngejubane elikhulu, vele uhlale uphefumule.
I-7 - Isinyathelo noma Hamba ku-Bend Forward
Exhale. Hamba unyawo olungakwesokudla ngakwesokunene bese uletha unyawo lwesokunxele ukuze ulujoyine ekubhejeni phambili (uttansana). Ungase futhi ukhethe ukungena phambili esikhundleni. Ukuze wenze lokhu, uguqe amadolo ngokuphefumula bese uqaqa izinyawo zakho ukuhlangabezana nezandla zakho. Zama ukuhamba ngezinzwani zakho ngokulandelana ngezandla zakho.
Hamba uphinde ubuyele emuva bese uphinde ubuyele emuva ku-uttanasana.
8 - Qedela i-Sun Salutation
Faka. Phakamisa izingalo zakho ezinhlangothini phezulu, uphendule i-swan dive ukuze ubuyele ezandleni eziphakanyisiwe.
Exhale. Woza ume entabeni pose ngezandla zakho endaweni yokuthandaza enhliziyweni