Sukuma Uqonde!
Abafundi bavame ukukwazi ukuthi i-yoga ingabadala yini. Ngenkathi i-yoga ingeke ikukhulise, ingakwazi ukuthuthukisa kahle ukuhamba kwakho, okwenza ubonakale ubude, unomzimba ophansi futhi uqiniseka kakhulu. Izinkinga eziningi ze-postural zibangelwa amahora asetshenziselwa usuku ngalunye olutshelwa phezu komshini wokugcina ikhompyutha emsebenzini noma ukushayela imoto. Lezi zinkinga ze-yoga zingasiza ekuphikeleni ukuthambekela kwakho kokunciphisa kanye nokwandisa ukuqwashisa komzimba wakho namandla akho amakhulu, konke okuzohamba phambili ekuthuthukiseni ukuma kwakho.
Intaba yezintaba (Tadasana)
Nakuba kubonakala kulula, uma kwenzeka kahle kahle intaba ye-mountain impela iyinkimbinkimbi ngoba ikufundisa ukuthi uzizwe uma umzimba wakho uhambelana kahle . Kudinga ukwenza okuningi nokulungiswa ukuze ukwazi ukwenza lokhu ngokwakho. Ekuqaleni, ungase ukhulule ngokweqile ukuthambekela kokugxila emahlombe ekude futhi ukhishwe esifubeni sakho. Lokhu akuyona iphuzu le-pose: kunalokho, ukuthola indawo yokungathathi hlangothi lapho ungaxhomeki phambili noma ungabuyeli futhi uzizwa ulinganiselwe kunoma iyiphi ingxenye ye-midline yakho.
Ukuma kwe-Bend Okuphambili
Lokhu kuhluka ngezandla kuhamba phakathi ngemuva kuyisivikelo esikhulu sehlombe. Ukuze uthole ukuvuleka okuningi esifubeni ngangokunokwenzeka, faka izandla zakho ngemuva kwakho futhi uhlole amahlombe akho phezulu ngasezindlebeni zakho. Bese uvumele amahlombe ehlombe ahlehlise emuva lapho udweba izingalo zakho ngqo.
Ukuze welule izintambo zakho, kancane kancane ungene emgqeni ophezulu phezu kwemilenze yakho ngenkathi ugcina izandla zakho zijoyina. Gcwalisa amahlombe akho emkhatsini wakho emuva bese welula izingalo zakho ngaphezulu.
I-Cat-Cow Stretch (Chakravakrasana)
Izintambo zezinkabi zihle kakhulu ekukusizeni ukuthi uthole okulungile, amajika emvelo omgogodla wakho. Ngokuhambisa umgogodla kusuka ekujuleni (ikati) ibe yelula (inkomo), odlula phakathi phakathi nesikhathi ngasinye, ufunde ukwahlulela isikhundla sokungathathi hlangothi ngokunembile. Vumela ukunyakaza kuvela emthonjeni womsila wakho bese ugoqa umgogodla wakho ukuze ikhanda lakho liyinto yokugcina ukuhamba.
I-Bridge Pose (Setu Bandha Sarvangasana)
Lesi siphequluli esincane sivulela isifuba namahlombe, izindawo ezimbili ezivame ukuvinjelwa kubantu abanezimo ezimbi. Kuzophinde kuqinise umhlane wakho, unikeze ukwesekwa kwakho kwenkemba. Uma usuphakanyisile izinyathelo zakho, ume isikhashana ukuze ulandele umhlane wakho ngamunye. Bese uphumule umthambo wakho bese uphakamisa izinkalo zakho kancane. Ukuze uthole inguqulo encane kakhulu, ungazama ibhulogi esekelwe esikhundleni.
I-Eagle Pose (Garudasana)
Umgogodla oqinile usekela umgogodla wakho kanye nokuhlelwa kokulinganisela kuyindlela enhle yokwakha amandla akho omzimba. Izingalo ze-Eagle zivula emuva kwenhliziyo yakho (phakathi kwamahlombe akho ehlombe). Akunandaba ukuthi awukwazi ukumboza umlenze wakho ophezulu kunoma iyiphi indlela kodwa uqiniseke ukuthi amahlombe akho ahlanganiswe phezulu ezinqulwini zakho. Kukhona ukuthambekela kokunamathela phambili phambili kulolu hlelo. Ukugcina ukulungiswa okuqondile kungenye indlela yokuthuthukisa ukuqwashisa kwakho komzimba wakho endaweni.
Uma lokhu kubeka inselele enkulu, zama inguqulo yesihlalo . Futhi kuyindlela enhle yokungena ekuthungeni emsebenzini .
I-Plank Pose
Ekhuluma ngamandla ayisisekelo, iplanki ingenye indlela emangalisayo yokusebenza kuyo. Ibuye yembule lapho izindawo zakho ezibuthakathaka zikhona. Qaphela ukuqinisekisa ukuthi i-butt yakho ayinamatheli noma ayiqhubeki phansi. Zama ukudlulisa okukodwa kwalokhu ukuze kukusize uthole okuphakathi. Hlanganisa isisu sakho kulo lonke, udwebe kahle inkaba yakho emgodini wakho. Sebenza kuze ubambe leli phini ngomzuzu noma ngaphezulu.