Uma ufuna ukusungula umkhuba osebenzayo we-yoga, enye yezinyathelo zokuqala ukuthola isikhathi sosuku okusebenza kahle kuwe futhi uqiniseke ukuthi uhlala ematheni wakho ngamunye owakhona ngaleso sikhathi. Akukhathaleki isikhathi sini, kodwa kunengqondo ukulungisa umkhuba wakho kwisigqi sosuku. Ukuze uthole i-yoga ekuseni, lokhu kusho ukuzulazula ngobumnene ukulala bese uzivuselela usuku oluzayo.
Qalisa ngokufika elele emhlane wakho ngamadolo akhokile. Ungakhuthaza amadolo akho esifubeni sakho uma lokho kuzwa kuhle.
I-Pose Padangustasana I-Recipe Ekululiwe
Vuka ama-hamstrings nge- supta padangustasana . Uma une-strap ephathekayo, leyo yindlela enhle yokuthola isandiso esengeziwe, kodwa futhi ungafinyelela nje emlenzeni wakho bese ubamba ithanga lakho ngesandla ngakwesinye icala. Okunye ukuhluka kuhlanganisa ukugcina idolo lomlenze ophansi ligobile phansi kwezinyawo zakho ukuphumula phansi. Lokhu kuzosiza ukukhulula emuva okuphansi. Phendulela isikhumba sakho ngenkathi unyawo lwakho lusemoyeni.
Iso le-Needle - i-Sucirandhrasana
Iso lenaliti yindlela enhle yokwenza kahle izinyathelo zakho ekuseni. Kulula kuwe ukuthi ulawule ukuqina kwesondlo ngokushintsha isimo somlenze wakho wangaphansi. Inketho enhle kakhulu ukuguqa idolo lomlenze ongaphansi kodwa ugcine unyawo lwakho phansi phansi. Uma ufuna ukujula kusuka lapho, finyelela, ubambe ngemuva kwethanga lakho bese uqala ukudweba ithanga lakho esifuba sakho. Lokhu kunomphumela wokuvula umlenze emlenzeni ohlukile. Ungabamba futhi ngaphambili kwe-shin yakho, njengoba kuboniswe lapha.
Ngaphansi Ukubhekana Nenja - Adho Mukha Svanasana
Nakuba inja ebheke phansi izwa kahle nganoma isiphi isikhathi sosuku, kuyinto eyanelisa kakhulu kuqala ekuseni. Kuyinto yethu yokushintshela ibe yizinto ezimbalwa ezizoqala ukukunika amandla usuku oluzayo. Ukunciphisa imilenze ngokuguqa idolo elilodwa ngesikhathi kunciphisa ukungena ku-pose. Uma usuwenzile lokho, zama ukufika esimweni esisimanje sokuphefumula okungabahlanu. Yiqiniso, awusoze uhlale unoma yiluphi uhlobo lwe-yoga ngoba ukuphefumula kwakho kuqhubeka njalo umzimba wakho uyaqhubeka nokwenza izinguquko ezincane zokulinganisela nokujulisa i-pose.
Lunge Pose
Yenza unyawo lwakho lokunene luye phambili ngaphakathi kwesandla sakho sokunene, ulungiselele ukushintshashintsha kwamanye amalunga. Kukhethwa yi-yogi lapha. Ungakwazi ukuhlala endaweni ephansi, usebenza ekutholeni ithanga lakho lokunene elihambisanayo phansi futhi ugcine umlenze wakho wesokunxele ube namandla kakhulu. Ungaqala ukulungisa umlenze wakho wokunene nokubheja phambili phezu komlenze. Ungaphonsa idolo lakho langakwesokudla emgqeni ukuze uthole okungaphezulu kwe- anjaneyasana . Ungakwazi ngisho nokuphonsa izandla zakho emoyeni njengoba nje ungakhathazeki (uphahla oluphakeme) futhi wenze amanye ama-dips, uqondisa futhi uguqa ngamadolo afanele izikhathi ezimbalwa. Yenza lokhu kukhetha ngokulungisa lokho umzimba wakho okukudingayo ngalolu suku. Kungenzeka ukuthi akufani neze nsuku zonke.
I-Half Moon Pose - i-Ardha Chandrasana
Ukwakha amandla akho, usuke u- ardha chandrasana . Uma uvame ukusebenzisa i-prop ngaphansi kwesandla sakho esingezansi, yiba nesandla. (Uma ungenalo ibhokisi ekhaya, hlela ngesitulo noma isiteji esiteji.) Ngokuqinisekile uzozizwa lokhu kufaka emgodini womlenze wokuma. Gcina umlenze ophakanyisiwe nengalo uqiniswe ngonyawo nesandla esigcwele impilo. Gxila ekuguquleni isifuba sakho esihlahleni ngokucabangela ilanga lokusa elikhanyayo (noma ngaphandle!) Inhliziyo yakho.
Emva kwalokhu, phindela emuva enjaweni ebheke phansi bese ungena emgodini wakho kanye ne-arand chandrasana ngonyawo lwesokunxele phambili.
I-Plank Pose
Hamba emuva endaweni yeplanki. Vumela lokhu kube elinye ithuba lokuvutha izingalo nemilenze yakho, uzigcine uzibandakanya futhi uqine. Zama ukubamba lesi sikhundla ngemiphefumulo emihlanu engapheli. Uma kufanele, ungaphonsa amadolo akho kumat.
Amaqhubu, isifuba ne-chin
Yehla amadolo akho kumat. Gcina ukuphakama kwakho okwehla njengoba usika isifuba sakho bese uhlahlela phansi. Kumele ubukeke njenge-inch worm encane. Ungenza i- chaturanga lapha esikhundleni salokho, kodwa ngiyakhuthaza amadolo. isifuba, nesilwane ukuze uqale ukwethula i-backbend emnene ekuseni.
I-Low Cobra Pose - iBhujangasana
Faka i-pelvis yakho phansi futhi uphakamise isifuba sakho ku- cobra ephansi ngokucindezela okuncane kakhulu ezandleni. Uma ufuna, ungaqala ukuqondisa izingalo zakho ukuze uthole i-cobra ephakeme noma uphakamise amadolo wakho ngenja ebheke phezulu . (Lokhu kuzodinga ukuthi ubeke isisindo esiningi ezandleni zakho, kusobala). Uma uhamba ngomunye wezinto ezimbili ezilandelayo kamuva, qiniseka ukuthi ugcine amahlombe akho emhlathini wakho emuva futhi amahlombe akho asuke ezindlebeni zakho. Lena yithuba lakho lokubingelela usuku ngenhliziyo evulekile nekhanyayo.
Isimo Sezingane - Balasana
Saka amadolo akho ububanzi bese uphindela emuva ekungenikeni kwengane ngokuphumula kwesifuba sakho phakathi kwamadolo akho kanye nebunzi lakho phansi. Thatha ukuphefumula okuncane lapha ukuze uzizwe imiphumela yomkhuba wakho futhi usethe noma yiziphi izinhloso ongase ube nazo ngosuku oluzayo. Bese usukuma ukulungele ukubhekana nanoma yiziphi izinselele eze endleleni yakho. Ungase uzizwe ulungele ukweqa ikhofi yakho ekuseni!