I-Yoga ihamba
I-yoga poses (ebizwa nangokuthi i- asana ) yintando yenqubo yokwenza umsebenzi we-yoga. Nakuba kunezinhlobo eziningi ze-yoga , leli qembu elifanayo lifaka izibopho cishe ngabo bonke ndawonye. Kodwa-ke, i-yoga ifonta i-canon ikhula njalo. Kunezinto ezimbalwa kuphela ezivela emithonjeni ye-yoga yokuqala, futhi ikakhulukazi zihlezi ukuzindla. Eqinisweni, igama elithi ngaphambi lisho isihlalo.
I-yoga iqhubeka njalo futhi iqoqele eziningi zezinto, ikakhulukazi ekhulwini elidlule. Nakuba yi-yoga ngayinye ihlose ngokukhethekile, impela umkhuba oqhubekayo wezinhlobonhlobo zezimo ezihamba phambili ezakha umkhuba ophelele, obuye unikeze izinzuzo ezinkulu ngokomzimba nangokwengqondo .
Ama-postures angenziwa ngezigaba ngezindlela ezahlukene: ngohlobo lwe-pose, ngezinga lobunzima, noma ngokugxila kwe-anatomical.
Izinhlobo zokuhamba
Izinhlobo ezinkulu zezinkinga zimi kanje, futhi kukhona-okuyiqiniso-okuningi okuningi phakathi kwabo. Isibonelo, i-pose njengenkosi dancer (natarajasana) imile, ilandelana emuva. Ngokuvamile, izakhi ezingaphezulu ezihlanganisiwe ku-pose eyodwa, kunzima ngokwengeziwe.
- Ukuma Ukuma
Ukuma okuma, okuqinisa imilenze kanye nenhloko, ezinye zezizinda zokuqala ezizokwenza ufunde, kuhlanganise nesimo se-yoga esaziwa kakhulu, inja ebheke phansi . Ezinye izimo zokuma eziyisisekelo zibandakanya i- mountain pose , i- warrior poses , i- angle side eyandisiwe , inxantathu nenyanga yesigamu , konke okufakwe kulokhu okumelele okwesishiyagalolunye kubonisa ukuhamba okulandelanayo.
- Uhlezi Poses
Izihlalo ezihlezi zigxile ekujuleni okujulile futhi zivame ukubandakanya ukugoba phambili. Isihlalo sokuqala sibeka ukuthi uzofunda kubandakanya abasebenzi be-pose , i -pose ye-cobbler , ne- pose elula , okuyiyona nje indawo ehamba kahle enamathele . Ukuze uthole okuningi, hlola emtatsheni wethu wezincwadi ezingu-20 ezihleliwe . - Supine Poses
I-Supine (i- supta ku-Sanskrit) i-poses yenziwe ilele emhlane wakho. Isikhundla esihle sokusebenza emlenzeni wezinyawo ( supta padangustasana for the hamstrings, supta virasana for the quads) kanye nokuvumela amandla adonsela phansi enze umsebenzi wawo ezinkathini ezilindelekile ezivame ukuphela ekilasini. I-body pose noma ukuphumula kokugcina yisona esiphezulu se-pose. - I-Prone Exoses
Okuphambene ne-supine yisimo esivamile, esilele esiswini. Lesi yisikhundla esihle sokwelula nokuqinisa imbuyiselo yakho kubonakala njenge- cobra , inkumbi , i-sphinx, nomnsalo . - Ukulinganisela Kuhamba
Ukulinganisela okubandakanya kubandakanya izilinganiso zokuma , ezinye zazo ezenziwa ngomlenze owodwa, nezilinganiso zengalo , lapho izandla zakho kuphela ezisekho emhlabathini. Zonke izilinganiso zokulingana zidinga amandla angaphakathi ukuze umzimba uzinze. Ukuthuthukisa ibhalansi yakho kubaluleke kakhulu uma ukhula.
- Ukudlulisela phambili
Ukugoba phambili kuletha umgogodla endaweni yokuhamba. Zingenziwa endaweni emihle noma ehlezi. I-Uttanasana yi-classic emele ukugoba phambili ngemilenze ndawonye, i- prasarita paddottanasana ifana nemilenze ehlukene kakhulu. Izimo ezihlezi ezihlangene ziyi- paschimottonasana (imilenze ndawonye) ne- upavistha konasana (imilenze yehlukana). Cishe noma yikuphi ukuhlala okuhleliwe kungathathwa endaweni yokuguqa phambili. - Emuva emuva:
Ama-backbend are poses lapho umgogodla usandisiwe. Nakuba ungase ucabange umhlane ojulile (othiwa ngevili ku-Yoga), umtapo wethu wezintatheli ovulekile uhlanganisa izinketho eziningi ezingenamandla kakhulu, isibonelo, ibhuloho pose kanye nekamela . - Ukuphikisa
Ukuphikisana kuyindlela enhle yokuhlakulela ukuhamba komgogodla, okusiza ukugcina ubuhlungu emuva . Ukuphikisana kungenziwa ekumi, ehlezi, noma ebeka izikhundla. Igama lesiSanskrit elithi parivrtta , okusho ukuthi liguquguqukile , egameni lezinkomba zokufakazela ukuthi kuzoba yi-twist. Uhlezi ngophawu lomgogodla luyindlela ethandwayo, njengoba kunxantathu eguquguqukayo kanye nengxenyeni ehlangothini eguqukile .
- Inversions
Ama-inversions afaka lapho inhloko ingaphansi kwenhliziyo. Lokhu kufaka phakathi ukulinganisa kubonakala sengathi i- headstand ne- handstand , kodwa inja ebheke phansi ingabuye ibhekwe njengento yokuguquka. Imigqa-up-the-wall ingukungenwa kahle okufanelekayo kwaWabasaqalayo.
I-Yoga ihamba ngezinga
Nakuba ukuhlukanisa kubangelwa yizinga lobuchopho kwenza i-yoga ibonakale ihlose umgomo, okuphambene nalokho kuyiqiniso. Njengoba uwakha umkhuba wakho, izimo eziningi zifinyeleleka. Kuyajabulisa ukuzama izimo ezinselele, kodwa ungaxhunyiwe kwimiphumela. Esikhundleni salokho, zama ukujula emzimbeni wakho njalo lapho ufika kumat. Nsuku zonke zihlukile, ngakho-ke vumela ukuhamba okulindelwe futhi uhlangabezane nakho konke okukuyo.
- Ukuqala kweLibhulogi
Ukuqala kokuqala kuyizakhiwo zokwakha zika-yoga; uzobuyela kubo ngokuphindaphindiwe. Ukusebenzisa lezi zimo kuqala ukuqala amandla nokuguquguquka kuwo wonke umzimba. Isisekelo sisekelo sihlanganisa ukuma kokuma, uhlezi futhi uphakamise ukuswebeka, ukubuyisela emuva, nokulinganisa. Lezi zizathu eziyishumi ezibalulekile zabaqalayo yindawo enhle ukuqala, ikakhulukazi uma ungakaze wenze i-yoga ngaphambili. Futhi qinisekisa ukuthi ubuka futhi izimo ezibucayi kakhulu zama-Wabasaqalayo ukuze wazi ukuthi yini okufanele uzigweme.
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Ufuna Ukuthuthukisa Amandla Omlenze Namahloni? Zama lokhu kuhamba kwe-Yoga
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Ingabe Le Yoga Ihamba Nsuku Zonke
- I-Pose Library Yokuhamba Ephakathi
Esikhathini esiphakathi, isisekelo sesisekelo sihlanjululwa futhi kube nokuhlukahluka okunzima kakhulu kunomzimba njengoba umzimba uqina futhi uguquguquka . Kunezinhlobo ezihlukahlukene zezimo eziphakathi, ngakho-ke ungamangali uma uthola kulula futhi abanye bangenakwenzeka ekuqaleni. Esikhathini esiphakathi, uzobe usulungele ukwengeza izilinganiso ezithile zengalo nokuguquka komkhuba wakho, futhi ukwandise ubunzima bokuma kwakho kokuma nokuhlehlisa. - I-Advanced Poses Library
Izimo ezithuthukisiwe zidinga amandla angaphezulu nokuguquguquka, okuvame ukufezwa ngeminyaka yokusebenza. Izinkinga ezithuthukisiwe ziyaqhubeka nokwandisa imikhawulo yalokho umzimba ongakwenza ngokusebenzisa izilinganiso ezijulile ezingasemuva nezikhali ezinamandla. Uma uzizwa ukhululekile ukuzama lezi zimo kuzohluka kakhulu, nakuba kungavamile noma akufanelekile ukuba ziqaliswe eziklasini ezingeni eliphakathi. Njengoba uqala ukuzama, mhlawumbe ngosizo lwezasesiteji , umzimba wakho ufunda ubujamo. Ngolunye usuku ungase uzimangale ngokwenza into ongazange ucabange ukuthi kungenzeka.
Ukugxila kwe-Anatomical
Ukugxila kwe-anatomical kusho indawo yomzimba ehloswe kakhulu yi-pos. Lena yindlela enhle yokuthola izimo uma wazi ukuthi ufuna amavulethi we-hip noma u-hamstring welula, isibonelo. Nokho, njengoba kuphawuliwe ngenhla, izimo eziningi zinezici eziningana zokugxila kwezinto ezibonakalayo. Ngisho noma unomzimba othile engxenyeni engqondweni, uzosebenza nezinye izifunda zomzimba wakho, okwenza kube namandla amakhulu nokuvumelana nezimo jikelele.
- I-Hamstring Isondela
I-hamstrings enamandla iyinhloko yabantu abaningi kangaka. Abantu abachitha isikhathi esiningi bahlezi bavame ukuhlushwa, kodwa banjalo nabagijimi. I-Yoga ingenye yezindlela eziphumelela kakhulu zokwelula izintambo zakho ukuze ugweme ubuhlungu nobuciko emuva. - Abavuli be-Hip
Ukukhulelwa kwethu ngalokho okushiwo ukuvula i-hip kuyashintsha. Kunemisipha eminingi ehlangene nemilenze kanye nekhanda elizungezile endaweni esiyicabanga njengezinkalo, kufaka phakathi i-hip flexers, hamstrings, glutes, psoas , ne- piriformis . Kubalulekile ukwelula nokuqinisa lezi musipha ukuze uzinze kakhulu. - I-Openers yenhliziyo
Izivuli zezinhliziyo zenzelwe ukukhulula isifuba, izimbambo, nangemuva, ukuphikisana nesimo esibukeka esizihlakulelayo ngokuhlala emahokheni nokushayela izimoto. Iningi lazo libuyele emuva, kodwa liza ngenhloso yokuthuthukisa ukuhamba kwe-thorakhi ne-vertebrae yomlomo wesibeletho, hhayi nje i-lumbar. - Amahlombe
Njengamalungu, ihlombe liyindawo enobungozi kakhulu yomzimba ozosebenza kuwo. Okugxile kakhulu kulezi zinkinga ukukhulula ukungezwani okwakhiwa phakathi kwemisipha ye-trapezius, kufaka intamo nengenhla yangemuva, kanti futhi ukuthola izindlela eziphephile zokusebenza ekuqiniseni nasekuthuleni imisipha esekela ibhande lehlombe. - Amandla Amandla
Yakha i-triceps yakho ne-biceps nge-yoga ebangela ukuthi izingalo zakho zithwala kakhulu noma isisindo somzimba. Ukuze ulandelele ukulandelana, zama lezi zimpendulo ezingu-10 zamandla esandla . - Ab Strength
Umgogodla oqakathekileko ubalulekile ekujuleni kwe-yoga okuphakathi begodu okuthuthukako, kanye nokusekela umgogodla nokuthuthukisa ukusebenza kwezemidlalo. Lokhu kulandelana kwe-abs , okubandakanya ukulinganisa ukuphakama kanye nomkhumbi , kuzokwakhiwa amandla omzimba, kepha ungase uzame ukuzama lezi zindlela zohlobo lwe-yoga nokushintshashintsha kwamaplanki . - Amandla omlenze
Imilenze ihloswe kakhulu ngqo ekumeni kokuma . Qinisekisa ukuthi ungavumeli imilenze yakho ibe nesivila kulezi zimo ezilandelayo. Ukugcina amathanga asebenzayo futhi ama-knee caps ashukumisela phezulu aqinisekisa ukuthi usebenza imisipha yakho yomlenze.
Izwi elivela
Thatha ekilasini ye-yoga ekamelweni lakho lokuzivocavoca noma kwi-studio yendawo yendawo futhi uzobona abafundi behamba bebukeka njengokungathi bafundwa. Utitjhere ubiza ibizo le-posture begodu abafundi bathathe isikhundla ngokuhlangana. Uma ungakaze wenze i-yoga, lokhu kungase kubonakale kungaqondakali. Kodwa uma uqala, maduzane uzofunda ukuthi ungajoyina kanjani. Ezinye izimo zilula , cishe usuvele uzikwenza ngaphandle kokuzibona. Kodwa-ke, khumbula ukuthi ikhono lokwenza i-pose enzima alenzi muntu ngcono kwi-yoga. Izimo ezilula kakhulu zinenani elifanayo njengeyinkimbinkimbi kakhulu.