Nakuba ungenza i-yoga nganoma yisiphi isikhathi sosuku , kunengqondo ukwenza uhlobo lomkhuba owenzayo olufanele ihora. Into yokuqala ekuseni , lokhu kusho ukuzihlanza ebhedeni bese uqaphela. Phakathi nosuku, khetha noma yiluphi uhlobo lomkhuba oluthinta kakhulu kuwe. Zama ukuqeda noma yikuphi i-yoga enamandla kakhulu emahoreni amabili kuya kwamathathu ngaphambi kokuba uhlele ukulala, ngaphandle kwalokho, ungase ube nesikhathi esinzima ukulala . Ukulandelana okuyishumi okulandelanayo kwenzelwe umkhuba wokuhlwa ukuphulukisa umzimba, kukusiza ukuthi uhambe ngokukhululekile ukuze usule ukuhlukumezeka nokuguqulwa kusukela ngosuku lwakho olusebenzayo ukuya esimweni esihlelekile esiphuthumayo sokulala ubusuku obuhle.
1 - Qala Ngezinselele Ezibhekene Nenja
Qala kuzinja ezibheke phansi ukuze uthule umzimba ogcwele. Lokhu uzizwa kahle uma uchithe isikhathi esiningi ehlezi edeskini noma emotweni. Phakamisa imilenze yakho ukuze welule izintambo futhi wenze noma yiziphi ezinye izinyathelo ezizizwa sengathi zizofika ezindaweni zakho eziqinile, ngokwesibonelo ziguqa ngamabili futhi zifike ezinzwaneni zakho noma ziza eplanini bese zibuyela enja inja. Thatha ukuphefumula eziningana ukuze uhambisane nokuhamba okuzizwa kangcono bese uhlala emathunzini okuphefumula okwezinye izikhathi ezinhlanu.
2 - I-Triangle Pose (i-Trikonasana)
Uzoqhubeka nokwelula ukukhishwa kwemilenze yakho ngokungena kunxantathu . Hamba unyawo lwakho lokunene ngaphakathi kwesandla sakho sokunene. Vula unyawo lwakho lwesokunxele parallel ngemuva kombhede wakho bese uqondise zombili imilenze. Isandla sakho sokunene singase sibe phansi ngaphandle kweenyawo zakho, phezulu ebhodini , noma ukuphumula ngakwesokudla sakho, noma yikuphi okukhululekile kakhulu. Letha isandla sakho sokunxele ngakwesokunxele sakho se-hip bese uyisebenzisela ukuvula kahle u-hip ngaphambi kokuyikhuphulela phezulu. Vula i-torso yakho eshahleni ukuze uvule isifuba. Bamba lesi simo ngokuphefumula okungaba ngu-5.
Bese ubuyela emuva enja ebheke phansi bese uphinda unxantathu ngesinezinyawo phambili.
3 - I-Wide-Legged Forward Fold (Prasarita Padottanasana)
Ngemuva kokwenza uhlangothi lwesibini lwenxantathu (ngenhla), lungisa izinyawo zombili futhi uhambisane nezinyawo zakho ukuthi ubhekene nohlangothi olude lombhede wakho. Bhala ngokujulile futhi uqhube phambili phambili ku-exhale yakho, ungene ku prasarita padottanasana . Thatha noma yikuphi ukuma kwesimo esizizwa kahle. Okungenzeka kubandakanya ukubambelela ezinzwaneni zakho ezincane, ama-ankle, noma amathole; ukuhambisa izandla zakho ngemuva kwakho futhi uqondise izingalo zakho, noma nje ukuletha izandla phansi.
4 - I-Garland Pose (Malasana)
Hamba ngezinyawo zakho emkhatsini womzimba wakho kuze kube yizinyawo ezimbili. Vula izinzwane zakho bese uguqa ngamadolo endaweni yokugxeka igundane . Uma kunzima kakhulu ukuklebhula, kunezinketho ezimbalwa ukwenza kube kufinyeleleke kakhulu. Uma izithende zakho zingangeni phansi, gcwalisa ingubo futhi ufake ngaphansi kwezithende zakho ukusekela. Ungazama futhi ukuhambisa ibhokisi ngaphansi kwe-butt yakho ukuze uhlale kuyo. Uma ufuna ukungena ezinqeni ze-hip kancane kancane, ungaduma uhlangothi olulodwa, ubeke isisindo sakho esilweni esisodwa kuqala bese esinye.
5 - Uhlezi umsizi we-spinal Twist (u-Ardha Matsyendrasana)
Vumela inkinobho yakho ifike phansi bese uhlala phansi. Letha unyawo lwakho lokunene ngaphandle kwethanga lakho lesobunxele ukuze uhlalise umsizi wesipelingi . Faka ukukhulisa umgogodla wakho. On exhale yakho, shintsha ngakwesokudla. Ungakwazi ukugcoba idolo lakho langakwesokudla ngendwangu yakho yesobunxele noma ulethe i-elbow yakho yesobunxele ngaphandle kwebhande lakho langakwesokudla ukuze uthole ukuhamba okuningi. Hlala ukuphefumula amahlanu, ukhule ubude emathongolweni bese uphazamisa ama-exhales. Bese ushintshe ukucushwa kwemilenze yakho ukuguqula ngakolunye uhlangothi.
6 - iPigeon Pose
Umlenze ogobile phambi kombhede wakho e-ardha matsyendrasna (ngenhla) usuvele usesimweni esifanele sejuba , ngakho-ke unyakaza umlenze wakho ngemuva kwakho ukwenza lolu shintsho. Uma lokhu kungasebenzi emzimbeni wakho bese wenza indlela yakho lapho enye indlela enengqondo kuwe.
Futhi, kukhona ukuhlukahluka okuningana okuzokwenza lokhu kufake kulokho okufunayo umzimba wakho futhi ongakwenza. Thatha i-padding (njengengubo eboshwe noma ibhloko) ngaphansi kwe-butt yakho uma kuyindlela ende ukusuka phansi. Zama ipolisi phambili phambili emlenzeni wangaphambili. Uma lesi sikhundla kungeke senzeke emzimbeni wakho, ungenza iso lezinaliti noma i-pigeon esihlalweni ukuze uthole okulula okufanayo. Ngemuva kokuthi uzizwe unelungelo elihle emlenzeni wokuqala, shintshela izinhlangothi ngokuza kuzo zonke izinkinobho noma emuva ukuya enqabeni ebheke phansi uma ukhetha.
7 - Sphinx Pose
Ngemva kokwenza izinhlangothi zombili enjengejuba (ngenhla), hlala emgqeni owedlule ngeziphambili zakho phansi. Inyoka yimuphi umlenze ubuyela emuva ukuhlangabezana nomunye umlenze. Lena indlela ejabulisayo yokuza ngqo ku-sphinx, kodwa uma lokho kungasebenzi nje yenza indlela yakho isisu sakho ngesinye indlela. Lokhu kufaka indlela ephelele yokulwa nokuqhuma phambili kwelanga elide elichithe ukuhlala ekhompyutheni. Qinisekisa ukuthi ucindezela ngokuqinile emaphandleni akho, okuzosiza ukugcina amahlombe akho ahambe ezindlebeni zakho.
8 - Baby Happy (Ananda Balasana)
Phindela emuva emuva ukuze ulungiselele ingane ejabulisayo . Gcoba amadolo akho esifubeni sakho kanye nokubamba izinyawo zakho ukuze uguqe ngamadolo akho kanye nama-shins angenawo phansi. Ungakwazi ukugwedelela eceleni kancane uma lokho kuzwa kahle ku-sacrum yakho.
9 - Pose Goddess (Supta Baddha Konasana)
Yenza izinyawo zakho zibuyele emgodini ngezinyawo ezithinta futhi uvumele amadolo akho avulekele ohlangothini. Izinsizakalo (izivimbe noma izingubo zangasese) zingasetshenziswa lapha ngaphansi kwamadolo ukusekela uma uthanda. Uma uthola unkulunkulukazi ukuba ube ukhululekile, ungaqeda umkhuba wakho lapha. Uma kungenjalo, ungahlala ukuphefumula okungu-15 ukuya kwangu-20 ngaphambi kokushintshela ku-savasana.
10 - I-Body Pose (Savasana)
Hlela imilenze yakho ukuphumula kwakho kokugcina emzimbeni . Sebenzisa noma yiliphi lalezi zinsiza ze-savasana ukukusiza ukuthi ukhululeke ngempela. Ungase ufune ukusetha i-alamu imizuzu emihlanu ukuze ungalali. Bese ukhuphuka embhedeni ulungele ukuphumula ebusuku.