Njengomfundi we-yoga wokuqala, ungase uzizwe unqotshwa yinani elikhulu lezinkinga. Musa. Umkhuba wakho we-yoga ukuphishekela ukuphila kwakho konke, kukunika isikhathi esiningi sokufunda eziningi zokuhamba. Njengoba uqhubeka, uzozizwa ukhululekile ukuthatha izimo ezinzima nakakhulu kodwa umqondo omuhle wokugcina izinto zilula uma uqala nje. Izinto eziyisisekelo zibalulekile ngokwanele ukugcina uhlala isikhathi eside.
Izinhlobo zokuhamba
- Ukuma Kuqhubeka:
Izimo ezimilayo zivame ukukhathazeka kakhulu kubaqalayo. Bavame ukwenza kuqala ekilasini le-yoga ukwakha ukushisa. Ku-yoga yesitayela se-vinyasa / ukugeleza , ukuma okuma kuhlanganiswe ndawonye ukuze kulandelwe ukulandelana okude. Eziklasini ze- hatha , ukuma okumele kwenziwe kungase kusetshenzwe ngabanye ngokuphumula phakathi kwe-pose ngayinye. - Ukulinganisela Kuhamba:
Izilinganiso zabaqalayo kuyindlela ebalulekile yokwakha amandla okuqala okudingekile ekuthumeni okuningi okuphambili kwe-yoga. Nakuba izilinganiso zingase zibonakala zinzima ekuqaleni, uzothola ukuthi ungathuthukisa ngokuphawulekayo ngokuzijwayeza njalo. - Emuva emuva:
Ama-backbend angase abe ezinye izimo ezingenakukhathazeka zabaqalayo, ngakho-ke sivame ukuqala nge-flexion enobumnene nokwandisa umgogodla njengesingeniso. Njengoba singavamile ukuhamba njengalokhu empilweni yansuku zonke, izinto ezingapheli ziyadingeka empilweni yomgogodla nokuphila isikhathi eside.
Uhlezi u-Poses:
Amahlezi ahlala phansi, okuvame ukugxila ekusweleni izintambo nasezintweni ezivame ukuqhutshwa ekugcineni kwekilasi le-yoga ngemva kokuba umzimba ufudumale. Ukubeka ingubo ehlongozwe noma ibhokisi ngaphansi kwe-butt yakho njalo kuyindlela enhle yokwenza ukhululeke kakhulu kulezi zindlela zokuhamba.Ukuphumula / Ukuphakama okuphezulu
Kubalulekile ukwazi ukuthi ukuphumula kwakho kubangelwa yini, ikakhulukazi i-pose yengane, okukhuthazwa ukuba uyenze noma nini lapho udinga ikhefu phakathi neseshini ye-yoga. Lezi ziphakamiso eziqhubekayo ziqhubeka nomsebenzi we-hip kanye ne-hamstring we-poses ezihleliwe, kanye nokubuyisa okuncane, ukuphikisana nokuguquka.
1 - I- Bridge Pose (Setu Bandha Sarvangasana)
Emuva emuva
Ibhuloho iyindlela enhle yokuqala ukuhlola isisindo somgogodla, okuyinto esiyibiza ngokuthi i-backbend. Kungumqondo omuhle ukuqala ukufaka lolu hlobo lokunyakaza ngoba luthuthukisa ukuhamba komgogodla wakho kanye nezibalo imiphumela yokuhlala okuningi. Uma ibhuloho ibonakala sengathi ikhulu kakhulu, zama ibhuloho esekelwe nebhokisi ukuqala.
I-2- Cat-Cow Stretch (Chakravakasana)
Emuva emuva
Yiyona engcono kunazo zonke zomhlaba: ukulandelwa komgogodla okulandelwa ukukhanya komgogodla. Ukuhamba phambili futhi kuvuselele emuva, kuthuthukise ukuqwashisa umzimba, futhi isingeniso eyisisekelo sendlela yokwenza ukulandelana kwe-vinyasa ngokuxhumanisa ukunyakaza kwakho ekuphefumuleni kwakho.
3 - I -Pose yezingane (Balasana)
Ukuphumula
Akuyona ukunyusa ukubiza ingane ukuthi ibe yindlela yokubaluleka ebaluleke kakhulu yabaqalayo abasha. Nakuba kuyilula elihle kakhulu ngemuva nangemuva, akusikho ngempela ukuthi kubaluleke kangaka. I-pose yengane yindawo yokuphumula ekhethiwe kunoma iyiphi i-yoga ekilasini. Akudingeki ulinde ukumenywa kule pose. Ungayithatha noma nini lapho udinga khona, futhi kuyaqondakala ukuthi ulalele umzimba wakho futhi usebenza ngendlela efanele, njengoba nje uthisha wakho ekhuluma ngaso sonke isikhathi. Kuhle, akunjalo?
I-4 - I- Cobbler's Pose (Baddha Konasana)
Uhlezi
Vumela ukuvuthwa komzimba kusebenze ekusweleni iziteni zakho zangaphakathi kwisimo sezinkukhu. Uma uthola ukuthi lokhu kunzima, izitolo zingenza umehluko omkhulu. Ukuhlala kwenye into efana ne-block noma ingubo kuphakamisa izinyathelo zakho ukuze amadolo akho avule ngokwemvelo. Uma amadolo akho ephezulu kakhulu, kuthatha umzamo omkhulu wokubamba. Noma kunjalo, imilenze idinga ukukhululeka ukuze uthole izinzuzo zokwelula. Isixazululo ukubeka i-block (noma enye into esekelayo) ngaphansi kwamadolo onke ukuze ubanikeze okuthile okumele bahlale kuwo.
5 - I- Cobra Pose (iBhujangasana)
Emuva emuva
I-Cobra yenziwa ngezikhathi eziningi ekilasini ngalinye ku-flow yoga njengengxenye yokulandelana kwe-vinyasa yezimo. Ngenkathi i-cobra ephelele enezingalo eziqondile ingumhlane we-backbend ojulile, uzokwakha amandla angemuva ngokwenza ama-cobras aphansi lapho uphakamisa khona esifubeni sakho ngaphandle kokucindezela ezandleni zakho. Kuyisihluthulelo sokumisa isikhumba sakho phansi ngaphambi kokuphakamisa.
6 - I- Body Pose (Savasana)
Ukuphumula / Ukuqapha
Yonke iseshini ye-yoga iphela ilele phansi emhlane wakho ekufeni. Kuyinto ushintsho olubalulekile kusukela esikhathini esichithelwe kumathambo akho emuva ngosuku lwakho. Uma umzimba wakho ubambeke ngokuphelele ekuzimele ngokomzimba ngesikhathi se-yoga ekilasini, kungokwemvelo ukuthi ingqondo yakho ingabi nalutho. Ukuletha isidumbu emzimbeni kunselele ingqondo ukugcina ezolile. Kunzima ekuqaleni kodwa kulula ngokuzijwayeza.
7 - Ukuhlehla Ukubhekana Nenja (Adho Mukha Svanasana)
Imile
Asikwazi ukukhuluma nge-yoga poses ngaphandle kokuletha inja ebheke phansi. Kuyinto isihloko sama-pop amaningi we-pop yama-yoga okubhekiselweyo ngesizathu esihle. Kuyinkinga yezinhloso eziningi oyokwenza izikhathi eziningi cishe kuzo zonke izigaba ze-yoga. Uma uqala okokuqala, kungase kubonakale kunzima futhi kungabonakali kodwa maduzane kuzoba indawo yendawo yokuphumula nokusetha kabusha. Qaphela ukuthi akubalulekile ukuba nemilenze eqondile kule pose. Ukuguqa amadolo kancane noma okuningi kwenza inja ephansi ifinyeleleke futhi izuze abantu abaningi.
8 - Ukuhlehlisa Ukubhekana Nezinja Zedaka
Ukuma / Ukulinganisa
Ukwethulwa kokulandelana okufanelekile kuqala ukwakha amandla angaphakathi. Kuhlukaniswe kwe-downdog, akukona ukuthi ungaphakamisa kanjani umlenze wakho phezulu. Kunalokho, gxila ekuqinisekiseni ukuthi isimo sezintambo zakho asishintshi ngisho nalapho ukhetha unyawo olulodwa phansi.
9 - I- Easy Pose (Sukhasana)
Uhlezi
Ukwesaba ukuhlala egcwele imilenze kugcina abantu abaningana besuka e-yoga. Kodwa akudingeki kube yisimo esesabekayo. Ukusebenzisa ngendlela enengqondo yezinsiza kungashintsha indawo engakhululekile ibe yindawo elula ukuze uqale ukuguqula imiphumela ibe yisihlalo esikhulu kakhulu. Sinolwazi oluthe xaxa mayelana nokuthi ukhululekile ukuhlezi ukuhlala emanzini .
10 - I- Angle Side Extended Pose (Utthita Parsvakonasana)
Imile
Nakuba isandla esingezansi siboniswa ngaphandle kwezinyawo zangaphambili lapha, lokho akuyona inketho engcono kunazo zonke kubantu abaningi. Isandla singakhuphuka ebhodini ngaphandle noma ngaphakathi kwonyawo noma ungaletha isikhumbuzo sakho esitheni sakho. Lokhu kukhetho kamuva kuyindawo enhle yokuqala. Ufuna ukuqinisekisa ukuthi isikhundla sakho sezingalo asivimbeli ikhono lakho lokuvula isifuba sakho esilweni.
11 - I- Garland Pose (Malasana)
Imile
Ukuxosha kukhona into eningi abantu abasemadolobheni asezindaweni ezisentshonalanga yekhulu lama-21 abakwenzi okuningi. Kodwa-ke, kuyilula elihle kakhulu lezinhlanzi ezizungeze isikhumba, okwenza lokho okuvame ukubizwa ngokuthi i-hip yokuvula e-yoga. Mhlawumbe kuyamangalisa ukuthi kuhle futhi izinyawo zakho, ezivame ukunganakwa. Uma kunzima kakhulu kuwe, ama-props angasiza.
12 - Half Forward Bend (Ardha Uttanasana)
Imile
Leli bend elibheke phambili livame ukwenza njengengxenye yokulandelana kwelanga . Njengoba kunjalo, kuvame ukugijimela kodwa kufanelekile ukuthatha isikhathi sokusebenza kuso ngokuzimela. Ukubona uma emuva kwakho empeleni i-flat iyingxenye yokuthuthukisa ukuqwashisa komzimba okuphakeme. Ekuqaleni, kuyasiza ukubheka esibukweni. Abaningi bethu bacabanga ukuthi ukugcina izandla zethu emhlabathini kwenza lokhu kube yi-pose engcono ngakho-ke sinamathela enkampanini kuleso sikhundla, ngisho noma kubangela ukuba umgogodla ujikeleze. Esikhundleni salokho, vumela izandla zifike emilenzeni yakho ngokuphakama njengoba kudingekile ukugcina umhlane uphelele ngempela.
13 - Half Lord of the Fishes Pose - Ardha Matsyendrasana
Uhlezi
Ukuphikisana okuyingxenye ebalulekile ye-yoga. Basiza ukuthuthukisa ukuhamba komgogodla futhi bangathola izinto zihamba ngendlela yakho yokugaya uma kudingeka (yebo, sikhuluma ngokuqothulwa ). Kuhle ukuthi unwebe umlenze wakho wangaphansi kule pose uma kungakhululekile ukuyibeka ngemuva kwakho.
14 - Izingane ezithokozile (Ananda Balasana)
Supine
Izingane ezijabulayo kuyindlela yokumangazela ukuqedela iseshini ye-yoga. Futhi yisibonelo esihle sokubambisana okubalulekile emkhatsini womzamo futhi kulula e-yoga. Ufuna ukufaka ingcindezi encane ezinyaweni zakho ukuze uzidwebe emaceleni, kodwa hhayi kakhulu kangangokuba umsila wakho uphakamisa phansi. Awufuni ukudlula kodwa kunalokho ukuthola indlela ephakathi.
15 - Ikhanda eliya e-Knee Pose (Januwari Sirsasana)
Uhlezi
Ukugoba phambili kuya nzima kunoma ubani onenkimbinkimbi eqinile (okungukuthi, iningi labantu) kodwa ukugwema akusizi ukuthi bathole lula. I-jan sirsasana ifinyeleleke kakhulu ngoba ulula umlenze owodwa ngesikhathi.
16 - Izigqoko, Isikhotho, neChin (Ashtanga Namaskara)
Emuva emuva
Lokhu kwaba yindlela yokufundisa efundiswa kubo bonke abafundi bokuqala be-yoga njengokunye okunye nokulungiselela i- chaturanga dandasana . Eminyakeni yamuva nje, ayitholanga umusa futhi ngenxa yalokho abanye abafundi baphuthunyiselwa engxoxweni ngaphambi kokuba balungele. Ngempela iyingxenye yochungechunge lwelanga lokubonga labaqalayo. Ngaphezu kwalokho kubuye kube nomfudumalo omkhulu wokubambelela okujulile.
17 - Izigqoko Phezulu I-Wall Pose (Viparita Karani)
Ukuphumula
Awukwazi ukuhamba kabi nge-viparita karani njengendlela yokuphumula. Lokhu kuwubuhlungu kunoma ubani ochitha amahora amaningi ngezinyawo. Ungahlala lapha imizuzu eminingana ngomkhuba omuhle wokubuyisela .
18 - Indawo ephansi ye-Lunge
Imile
Ukulungiswa kwesilwane sakho kubaluleke kakhulu. Zama ukwenza i-angle engakwesokudla ngomlenze wakho wangaphambili ukuze uguqe ngokuqondile phezu kwekhanda lakho futhi ithanga lakho lifana nephansi. Ngesikhathi esifanayo, gcina izinga lakho ezinqulwini bese uqinisa umlenze wakho wokubuyela emuva. Abantu abaningi bavame ukungena ngokujulile ngokwanele emlenzeni wangaphambili bese beguqa emlenzeni ongemuva. Isibongo esibukweni uma ucabanga ukuthi lokhu kungaba nguwe.
19 - Ipulazi lezintaba (Tadasana)
Imile
Uzobona i-tadasana ohlwini oluningi lwezinto ezibaluleke kakhulu ze-yoga futhi kungenzeka uzibuze ukuthi kungani. Njengoba kungabonakali kunzima, kunzima ukutshela ukuthi umsebenzi olungele ukulungiswa wenzani lapha nokuthi kubaluleke kangakanani lokhu okunye okumele kube khona kanye nokuqwashisa komzimba wakho jikelele. Ukusungula ukuhamba kwakho nokufika ekuthuleni entabeni ye-mountain njalo kuyindlela enhle yokuqala iseshini ye-yoga.
20 - I- Plank Pose
Ukulinganisela
Kungase kubonakale kungavamile ukubiza iplanki ekulinganiseni njalo kusukela ingozi yokuwa phansi yinto encane kakhulu kodwa ifinyelela enhliziyweni yalokho okushiwo lokhu: amandla angaphakathi. Umgogodla oqakathekileko ubalulekile kangangokuba ama-yoga amaningi ahamba phambili ( ukuma amabhalansi , ukulinganisa kweengalo ) neplani indlela enhle kakhulu yokusebenza emsebenzini nokuzinza kwakho.
21 - I- Pyramid Pose (Parsvottonasana)
Imile
Ukuma phambili kugoba njengephiramidi yindawo enhle yokuqeda amabhulokhi wakho. Beka ibhulogi ngakwesinye isigaba senyawo lakho langaphambili ukuze uphakamise phansi ezingeni lapho izandla zakho zingakwazi khona ukufinyelela kahle. Ama-hamstrings akho ayohlala esenele futhi azokubonga ngokucubungula kwakho.
22 - Amandla Aphakanyisiwe aphephe (Urdhva Hastasana)
Imile
Yakhelwe phezu kwesisekelo se-mountain pose (bheka ngenhla), i-urdhva hastasana idinga ukuthi uqhubeke nokugxila emhlabathini ngemilenze yakho ngenkathi ufinyelela esibhakabhakeni ngezandla zakho. Umphumela ukuthungwa komzimba okugcwele, indlela enhle yokufaka ingxenye engokwenyama yeseshini yakho yoga.
23 - I- Pose Padangustasana (i-Big Toe Pose)
Supine
Esikhathini "somthetho" se-pose, ubamba izwane zakho ezinkulu ekukhiyeni izinyosi nge- yogi ngeminwe yakho. Ukumiswa akuyona into engcono kunazo zonke abaqalayo. Uma uhambelana nombono wokubambelela kuzinyosi zakho, mhlawumbe kuzodingeka uguqe amadolo akho futhi / noma uvumele ihlombe lakho liphume ngendlela engaphandle kwalo. Yingakho i-extender ye-arm (i-AKA i-yoga strap) ingumqondo omuhle ngempela lapha.
24 - Ehlezi Ngaphambi Kokugqama (Paschimottanasana)
Uhlezi
Kunezintambo eziningi ezisezingeni lokuqala ekuqaleni kwe-yoga ngesizathu esihle. I-hamstrings ijwayele ukufinyeleleka futhi ifinyelele kubantu abahlala kakhulu, okuholela ekubuyiseni emuva. Ukubambelela kokubili kuyisivimbela kanye nokwelapha. A
25 - Uhlezi Wide Angle (Upavishta Konasana)
Uhlezi
Ukuvula imilenze kudala ukwehlukana okungafani nakwa-pascimottanasana (ngenhla). Nakuba kungase kubonakale sengathi ukugunyazwa ukuletha isifuba sakho phansi, akusikho ngempela lokho, futhi akunjalo nakwabaqalayo abaningi. Kunalokho, gxila ekugcineni i-flat back, ukujikeleza i-pelvis phambili esikhundleni sokwenza konke ukugoba ngesikhala, nokugcina izinyawo zakho ziguquguquke. Yenza zonke lezi zinto futhi akunandaba ukuthi ufika phambili kangakanani.
Abasebenzi abangu- 26 (Dandasana)
Uhlezi
Kuvame ukushiwo ukuthi i-dandasana yindawo efana nentaba ye-mountain, okuyinto yokuhlolwa okunembile kahle. Uma ungakwazi ukuhlala uqondile, zama ukufaka ingubo ehlongozwe phansi kwesihlalo sakho. Lokhu kuzophakamisa i-pelvis bese uyibeka phambili kancane, okubeka umgogodla endaweni ekhululekile. Ungakwenza lokhu kunoma yikuphi ukuhlala okuhleliwe.
27 - Supine Twist Spin (Supta Matsyendrasana)
Supine
I-twist engaphenduki iyindlela ejwayelekile yokuqeda iseshini ye-yoga, nakuba kungekho mithetho eqinile futhi esheshayo ngokumelene nokwenza lokhu pose ekuqaleni kokusebenza kwakho esikhundleni. Isimo semilenze siyashintshashintsha. Zombili zingaguqa, ungakwazi ukulungisa umlenze ophezulu futhi ubambe onyawo lwakho uma une-flexible, noma ungakwazi ukuguqula imilenze ngomunye nomunye (njenge- eagle pose ) ukuze welula izinyathelo zangaphandle.
28 - Isihlahla sesihlahla (Vrksasana)
Ukuma / Ukulinganisa
Umuthi pose isingeniso esihle sokulinganisa ukuma. Ziyizinsika eziphansi kakhulu; uma uzizwa uqala ukugoqa, ungavele uphume ngaphandle kokungena engozini yokuwa. Zama ukudala ibhalansi ye-counter ngokufaka i-hip yakho eceleni ohlangothini lwakho lomlenze.
29 - I- Triangle Pose (Utthita Trikonasana)
Imile
Abaqalayo abaningi bangazuza kakhulu ngokusebenzisa ibhokisi ngaphansi kwesandla sabo esingezansi ngxantathu. Lokho kuphakamisa ukuphakama kuvumela umlenze wangaphambili ukuba uqondise (ngaphandle kokukhiya amadolo) nokuthi isifuba sivule ngasekuyeni ngaphandle kokubuyela phansi.
30 - I- Warrior I (Virabhadrasana I)
Imile
Iqhawe elibukeka liyingqayizivele ehlukanisa izitayela eziningi zokuziphatha. I-Warrior ngiyinto encane kakhulu kuneqhawe II ngenxa yokulungiswa kwezinyimba. E-Warrior I, izinkalo zombili zibhekene phambili. Isikhundla se-hip silingana naso nasentabeni yonke ngisho noma imilenze ihlelwe ngokuhluke kakhulu.
31 - I- Warrior II (i-Virabhadrasana II)
Imile
E-Warrior II, izinkalo zihambela endaweni ehlukile. I-hip back back ivule ukuze isikhumba sibhekane naso emaceleni. Ukuqonda umehluko emkhatsini wevulekile (impi II) futhi kuvaliwe (impi I) ukuxosha isikhundla kuyinto umqondo oyinhloko abafundi ezintsha yoga. Ukubambelela kusho ukuthi ukuqwashisa komzimba kwakho kuyathuthukisa futhi ulungele ukuthola izinto ezinzima kakhulu. A