Ingabe lezi zimo ezifundiswe ekilasini lakho lokuqala lokuqala zihamba ezindlebeni ezilodwa futhi ngaphandle kwelinye ukuphazamiseka njengoba uzama ukubhalisa lokho uthisha akushoyo futhi, ngesikhathi esifanayo, ukudala isimo esifanayo salezo zakhiwo eziphambene nomzimba wakho ? Kulungile, phumula. Kwenzeka kuwo wonke umuntu. Sebenzisa lo mhlahlandlela ukukusiza ukuthi ubambe lokho okukufundile.
Lezi zikhundla eziyishumi zokuqala zizoba phakathi kwezinto zokuqala ozifunda njengesiqalo esisha futhi uzohlala nawe uma nje uhlala ne-yoga. Amathiphu okuqondisa ngezansi avela eminyakeni yokubuka izindawo ezinzima zendawo ngayinye. Bafunde kahle ukuthola umlenze kule nto yoga.
1 - Ngehla Ebhekene Nenja - U-Adho Mukah Svanasana
Igama lezinja elibheke phansi liyahambisana ne-yoga, kodwa ngoba nje uzwile lokhu pose akusho ukuthi kulula ukwenza.
Abaqalayo bavame ukugxila kakhulu kulokhu kuthunyelwa, okwenze kube njengeplanethi . Esikhundleni salokho, khumbula ukugcina isisindo sakho ikakhulu emilenzeni yakho, phezulu kwakho, kanye nezithende zakho ezifinyelela phansi. Ukuguqa ngamadolo wakho kancane noma okuningi ukuguqulwa okuvunyelwe kubantu abanezintambo eziqinile.
Ekugcineni, le nkinga iba yisimo sokuphumula. Khalwa!
2 - Intaba yezintaba - Tadasana
Intaba ye-Mountain ingase ingabi nodumo njengenja ebheke phansi, kodwa konke kubalulekile. Lesi yisikhathi esihle sokukhuluma ngokulungiswa , yindlela indlela izingxenye zomzimba zakho ezihlelwe kahle ngayo ku-pose ngayinye. Ukulungiswa kwentaba ye-mountain kwakha umugqa oqondile kusuka emakhanda ekhanda lakho kuya ezithendeni zakho, ngamahlombe nesikhumba esinamathele eceleni komugqa endleleni.
Uthisha omuhle we-yoga uzokukhuluma ngalokhu ekilasini, akukhumbuze ukuthi ulayishe amahlombe akho phansi futhi ugcine isisindo ezithendeni zakho.
3 - I-Warrior I - Virbhadrasana I
Into ebalulekile okumele uyikhumbule eMpini I ukuthi izinkalo zibheke phambili. Cabanga ngamaphuzu akho e-hip njengezibuko. Kumele kube ngokufana ne-front of your mat.
Ngezinye izikhathi lokhu kudinga ukuthi uhambise imilenze yakho ibe yisimo esiphezulu (ngakwesokunene ngasinye kombhede), okulungile encwadini yami.
4 - I-Warrior II - Virabhadrasana II
Ngokungafani nomqhawe mina, ngenhla, eMpini II , izinkalo zibhekene nohlangothi lombhede. Lapho ngisuka ku-Warrior I ngiya eWarrior II, izinyathelo namahlombe womabili zivuleka ohlangothini. Lokhu kungukunyakaza okwenziwe okuningi, hhayi nje kuphela eklasini yabaqalayo.
Kuzo zombili izikhali zikhona, zihlose ukuthola ijaji langaphambili lihambisana phansi. Uzwile ngokuzwa ukushisa, akunjalo?
5 - Ingxenyana Ehlangothini Olubanzi - Utthita Parvakonasana
Ukuguqulwa okwamukelwe kwe- side side engxenyeni yilezi ziletha isikhumbuzo sakho esitheni sakho esikhundleni sesandla sakho phansi. Lokhu kukuvumela ukuba uhlale uvulekile kuwo wonke amahlombe.
Uma abafundi befika phansi ngaphambi kokuba balungele, kuyangcolisa isikhundla se-torso, okusho ukuthi isifuba siphenduka sibheke phansi kunokuya endaweni ephansi.
6 - I-Triangle Pose - Utthita Trikonasana
Unxantathu ungabangela izinkinga ezifanayo njenge-side side angle, ngakho-ke ube ne- yoga block ephathekayo ngezandla zakho ezansi. Ungaphinde uphakamise isandla sakho phezulu emlenzeni wakho, kodwa ugweme ukubeka ngqo emadolweni akho.
Zijwayele nge-microbend futhi uyisebenzise lapha, ikakhulukazi emadolweni akho ngaphambili.
I-7-Cat-Cow Stretch - Chakravakasana
Inkomo yenkomo ingaba yinto ebaluleke kunazo zonke lapho uqala khona lapho uqala i-yoga, ikakhulukazi uma unemva ebuhlungu. Ngisho noma ungalokothi wenze kube ngaphezu kwamakilasi ambalwa e-yoga (cha! Buya!), Qhubeka uqhubeka nokwelula kwakho impilo yakho yomgogodla.
8 - Abasebenzi Besebenzisa - Dandasana
Abasebenzi bezindawo ezihlala zilingana ne-mountain pose (ngenhla), ngoba inikeza iziqondiso zokulungiswa kwezinye izimo ezihleliwe.
Ungakwazi (futhi kufanele) uhlale ngengubo eboshiwe noma amabili uma unenkinga ukuhlala uphambene nendawo yakho ye-butt phansi. Ngokuvame lokhu lokhu kuholela ekuqhubeni phambili .
I-9 - I-Cobbler's Pose - Baddha Konasana
Kungaba umqondo omuhle ukuhlala ezintweni ezinjengezingubo ezikhungweni zezinkukhu , ikakhulukazi uma amadolo akho ehle kakhulu ezinqulwini zakho kule ndawo.
Njengoba singavamile ukuhlala ngale ndlela ekuphileni kwethu kwansuku zonke, lokhu kubeka izindawo ezithintekayo zomzimba.
10 - Isimo sezingane - Balasana
Ngiyazi ukuthi ngithi konke okunye okubalulekile kwakubalulekile, kodwa ukufakwa kwengane kubalulekile ngempela. Isikhundla ongacabanga ngaso noma nini udinga ikhefu ngesikhathi se-yoga. Uma uzizwa uzizwa ukhululekile noma ukhulelwe ngokweqile, akudingeki ulinde uthisha ukuba abize ikhefu. Vele uthuthele endaweni yezingane ngokwakho uphinde ujoyine ekilasini uma usulungile.
Ukuthatha i-pose yengane kufinyelele ekuhlakanipheni kwakho, okwenzekayo ukwethula izifundo ezinhle kakhulu ze-yoga: ukuhambisana nezibonakaliso umzimba wakho ekunika wona nokuzihlonipha ngaphezu kwanoma yiziphi izinkomba zangaphandle ongase uzithole. Konke ngawe, baby.