Kanye nomgogodla onamandla , udinga izingalo eziqinile ukuze uqaphele izilinganiso ezisezingeni eliphezulu ze-yoga kanye nezinselele. Abantu bavame ukungibuza ukuthi bangayithuthukisa kanjani amandla abo engalo ekulungiseleleni lezi zinto. Izindaba ezinhle ukuthi, akudingeki uqale ukuphakamisa izisindo noma ukwenza ukudonsa. Vele uqhubeke wenze i-yoga njalo futhi uzokwakha imisipha oyidingayo ngenkathi usulungele ukuzama lezi zimo.
Nakhu ukubuka izinhlobo zezintambo ezithinta isisindo ungenza uqhubeke endleleni.
Ukuqala kokuqala
- Ukuhlehla Ukubhekana Nezinja - U- Adho Muhka Svanasana : Izindaba ezinhle kakhulu: enye yezinto ozenza njalo emakilasini e-yoga futhi enye yezindlela ezingcono kakhulu zokuthuthukisa amandla akho engalo. Nakuba kuyiqiniso ukuthi ukuze wenze inja ebheke phansi iphinde iphumule ukuphumula, kubalulekile ukusekela ubuningi besisindo sakho ngemilenze yakho, awukwazi ukuthola ukuthi izingalo zakho ziyasebenza kanzima futhi.
- I-Plank Pose : Iplanki ivame ukubizwa ngokuthi ibhalansi yokuqala ye-yoga. Nakuba izinyawo zakho zisasemhlabathini kule nkinga, iningi lesisindo sakho sesandleni sakho. Gcina amahlombe akho ephephile ngokulungisa kahle ukulungiswa kwakho. Amahlombe akho kufanele abe phezu kwamandla akho. Zama ukwakha umugqa oqondile kusuka emhlolweni wekhanda lakho kuya ezithende zakho ukuze ungaphakamisi umthamo wakho noma uvumele ukuba uhlale phansi.
- Iplanki Yecala Esekelwayo : Ipeni elihlangene eligcwele, lapho ulinganisela khona engxenyeni eyodwa futhi unqenqemeni lenye inyawo lingaphezulu kwesimo esiphakathi (bheka ngezansi), kodwa lokhu kushintshaniswa okuhambisanayo kufaneleka kwabaqalayo.
Ukuphakama okuphakathi
- I-Crow Pose - Bakasana : I-Crow iyinhlangano yokuqala yokulinganisa i-yoga abafundi ababhekana nayo. Ukufunda kungcono kakhulu ngokuthola isikhungo sakho sokuvuthwa kunanoma yini enye. (Ukusikisela: mhlawumbe kuqhubekela kancane kancane kunalokho ongathanda ukuba khona, kodwa hhayi kakhulu ukuthi uwele ebusweni bakho.) (Esinye isichazamazwi: setha i-crash pad yemithwalo ngaphansi kobuso bakho uma kwenzeka.)
- Abasebenzi abane abanezimboni - I-Chaturanga Dandasana : Ukwenza izingxoxo eziningi (inguqulo ye-yoga ye-push-ups) ingenye yezindlela ezinhle kakhulu zokwakha amandla esandla sakho. Kubalulekile ukuzenza ngokulungiswa okuhle, noma kunjalo, ukugwema ukulimala emahlombe. Kudingeka futhi ukwazi ukuthi uzothi nini, ngoba ukulungiswa kwe-sloppy okuholela ekulimazeni cishe kungenzeka uma ukhathele. Uma uthatha ekilasini enezinhlobo eziningi ze- vinyasas , yazi ukuthi ungakhetha njalo ukuwaqaqa uma uzizwa ifomu lakho lisuke.
- I-Plank Side - I-Vasisthasana : Amapulangwe angaphandle asebenza kahle ngeso lengqondo. Njengoba uqiniseka ukukhula, ungaqala ukudlala ngezinhlobonhlobo eziningi.
- Ukubhekana Nezinja Eziphezulu - I-Urdhva Muhka Svanasana : Kusukela amathanga akho ehla phansi kule pose, kuyisicoco sezingalo zakho. Ngokuvamile, inja ephezulu ayibanjwe isikhathi eside emaqenjini e-yoga, kodwa ungenza isikhathi esiningi ekhaya. Vele uqiniseke ukugoba izintambo zakho bese ugoqa amahlombe akho emuva nangaphansi uma uqala ukungena. Lokhu kugcina amahlombe akho avela ezinyuka ezindlebeni zakho.
Ukuhamba okuthuthukile
- I-Firefly Pose - Tittibhasana : Uma usuthola isibambo esikhaleni sakho sokuqala kwengalo (isibonelo, khanyisa, ngenhla), abanye bafika ngokulula kalula. Kodwa-ke, udinga ukwakha amandla okusekela isisindo somzimba wakho ngezandla zakho nje.
- I-Flying Crow Pose - Eka Pada Galavasana : I-Flying crow ihlanganisa imilenze yenjuba enezingalo zokukhala . Ukwandisa umlenze wakho ngemuva kungenangqondo encane. Ngicabanga ukuthi kulula ukungena esikhaleni sesandla ngomlenze wakho onemuva ugobile ngaphansi komzimba wakho bese uyandisa, kunokuzama ukuphakamisa umlenze wakho ngemuva uma usuvele uqondile.
- I-Handstand - I-Adho Mukha Vrksasana : Iningi labantu lifunda ngesandla ngesandla odongeni kuqala, okuyindlela enhle yokwakha amandla esandla. Qinisekisa ukugcina izingalo zakho ziqonde ngqo uma ukhahlela ukuze zingaboni.
- I-Side Crow Pose - Parsva Bakasana : Kukhona ngempela izinguqulo ezimbili ezikhala eceleni. Ekuqaleni, zama ukulinganisa nokuphumula komzimba wakho engalo kanye namadolo ngakolunye uhlangothi. Ekugcineni, ungayilinga usebenzisa ingalo eyodwa kuphela, esekela i-butt yakho.
- I-Wheel Pose - I-Urdhva Dhanurasana : Kukhona okuningi okuqhubekayo ngesondo eligcwele, hhayi okungenani okungenani ukuthi kuthatha amandla amaningi ensimbi ukuzishaya uphinde ubambe leso simo.
Ufuna Okuningi?
Hlola umsebenzi wethu we- 10-pose we-yoga wezingalo , okufaka izinto eziningi.