I-yoga Yokubuyisela Yobuciko Eyinhloko ifinyelela ekusebenzeni kwekhaya

I-Props iyadingeka, ikuvumela ukuba uphumule ngokugcwele ku-pose ngayinye

I-yoga yokubuyisela isikhathi yisikhathi sokuphumula nokulula, uvumela ingqondo nomzimba wakho ukuba ukhululeke. Ngenkathi ungajabulela isigaba se -Yoga sokubuyisela kancane kancane , kulula kakhulu ukwenza ekhaya. Uzothola ukuthi izimo ezimbalwa ezilula zinikeza ukukhululeka okukhulu kunoma yikuphi ukucindezeleka osukwini lwakho futhi kunganciphisa ingqondo yakho ngenkathi welula umzimba wakho.

Ngaphambi Kokuqala

Uma uhlela ukwenza i-yoga yokuvuselela ekhaya, uzodinga ezinye zezinkampani. Ungenza okuningi ngezingubo kanye namabhuloki, uwasebenzise kokubili futhi ngokubambisana, nakuba kungekho okushaywa i-yoga bolster.

Njengoba uzobamba lezi zinkinga imizuzu emide-10 noma-kungumqondo omuhle wokuba ne-timer etholakalayo. Ngisho ne-timer ewashi lefoni yakho izosebenza uma uyibeka ethuleni elimnene elingeke likumangaze uma isikhathi siphelile.

Uma usebenza wedwa, kungaba lula engqondweni yakho ukuba ixakeke isikhathi esiphelile. Ngokwazi ukuthi kukhona okulandelwayo isikhathi sakho, le micabango ingasuswa eceleni futhi ungawela ngokujulile esimweni esihle sokuzindla.

1 - I -Pose Child Restorative Pose

Leli phuzu lokubuyisela ingane (i- balasana ) yi-yoga elilingana nenkukhu enkulu. Kuyinto ekhululekile kakhulu ukuthi awusoze ufune ukuhamba, okuyinto enomqondo wonke umqondo we-yoga wokubuyisela. Isikhathi eside semaminithi angu-10 noma ngaphezulu lapha sinikeza isikhathi sakho sezinyathelo ukukhipha ezingeni elijulile.

Indlela yokuyibeka phezulu

1. Beka izindlela ezide ezithinta umthamo wakho. Uma ungenayo i-bolster, sebenzisa izingubo zokungenani ezintathu ze-yoga, ziboshwe kahle futhi zifakwa emgqeni we-bolster.
2. Beka imilenze yakho ukuze ingane ingene ngqo ekupheleni kwe-bolster. Imilenze yakho isendlini, hhayi i-bolster.
3. Fold phambili kancane, udwebe i-torso yakho phezu kwe-bolster.
4. Vumela izingalo zakho ziphume phambi kwakho, uphumule ngobumnene phansi.
5. Vula ikhanda lakho kolunye uhlangothi ngokuphumula kwehlathi lakho ku-bolster. Ngezinye izikhathi, shintsha isiqondiso sekhanda lakho ukuze ungatholi intamo eqinile.

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2 - Ukubuyisela iPaschimottanasana

Ukuzondla emhlathini ohamba phambili njenge- paschimottanasana kukunika okuhle kokubili kwezwe. Umqondo ukuza phambili ngangokunokwenzeka nge-back flat bese uhlanganisa izinqabunga ezigcotshwe (futhi uzivimbe uma kudingeka) ukugcwalisa igebe phakathi kwe-torso yakho nemilenze yakho. Lokhu kukuvumela ukuba uhlale esandisweni sakho esigcwele isikhathi eside ngaphandle kokukhathala ngenkathi amandla adonsela phansi enza umsebenzi wawo. Ungakwenza lokhu kunoma yikuphi ukuhlala kugobile phambili.

Indlela yokuyibeka phezulu

1. Qala ngokuhlala kwabasebenzi ( dandasana ). Yenza iziteshi zakho zisebenziseke eceleni kolunye uhlangothi lwakho.
2. Faka impumulo isikhathi eside. Exhale ukuqhubekela phambili ukugoba phezu kwemilenze yakho.
3. Yeka ukugoba kwakho lapho umhlane wakho ufuna ukuzungeza khona.
4. Beka izingubo zakho noma uzivimbele emilenzeni yakho kuze kube yilapho uphakeme ngokwanele ukuze ukwazi ukuphumula. Kuhle ukuvumela uhlangothi lwakho lomgogodla kulesi sici.

Uma usebenzisa amabhlogo, ungafaka ikhanda lakho phezu kwelinye ukuze ikhanda lakho likhululeke futhi.

Uma usebenzisa izingubo, kungase kusebenze kangcono ukuguqula ikhanda lakho linye. Khumbula ukushintsha isiqondiso ikhanda lakho libhekene nayo njalo kaningi phakathi namaminithi angu-10 noma ngaphezulu ohlala kule pose.

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3 - I- Leg-Up-The-Wall yokubuyisela emuva

Imisindo-up-the-wall ( viparita karani ) ibuyiselwa kahle kakhulu noma yikuphi indlela oyibeka ngayo. Udonga luyisiphambili esikhulu ngoba lunikeza ukusekela ukugcina imilenze yakho ibukeka kahle.

Ngesikhathi sekilasi, ungase ungatholi ithuba lokubamba lokhu isikhathi eside noma ukhiphe uhla olugcwele lwezasesiteji ezengeziwe, kodwa ungenza okuningi okuthandayo ngokwakho. Kulula kakhulu ukusetha lokhu futhi kuvuselela ngokukhethekile imilenze ekhathele ngemuva kosuku olude.

Indlela yokuyibeka phezulu

Lena enye ithuba lokusebenzisa i-bolster yakho noma ungasebenzisa iziqephu ezimbili noma ezintathu ezihlungwe.

1. Faka i-bolster parallel kuya kwesokudla odongeni eceleni kwayo.
2. Hlala ngasekugcineni kwe-bolster eceleni kwakho othinta udonga.
3. Vumela izandla zakho zibuyele emuva ukuze zikusekele njengoba uguqula imilenze yakho odongeni.
4. Yehla ezikhaleni zakho futhi ekugcineni yonke indlela uye emhlane wakho. Vumela izingalo zakho ziphumule ngezinhlangothi zakho. I-butt yakho ihlala ku-bolster sonke isikhathi, ikunika imiphumela ye-inversion emnene.
5. Ngemuva kwemizuzu engu-10 noma ngaphezulu, bhonqa ngamadolo akho esifubeni bese uqaqa ngakwesinye uhlangothi ukuze uphume.

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I-4 - I- Restorative Bridge Pose

Ukuhlehlisa okusebenzayo kukhona umsebenzi omningi. Ukuziphendulela okungapheli empeleni kuphumule. Ukuvumela umzimba ukuthi uvule kancane kancane isikhathi esithatha isikhathi eside kuyisimo seveli lapho uqala ukuzama. Ukuze uthole ibhuloho elisekelwe, udinga nje ukuvimba okulodwa.

Indlela yokuyibeka phezulu

1. Zibekelele ibhuloho pose ne-block yakho ngaphakathi kokufinyelela.
2. Phakamisa izinkalo zakho uphinde ulayishe ibhokisi ngaphansi kwe-sacrum yakho. Vumela isisindo somzimba wakho ophansi uhlale ku-block.
3. Kungcono ukuqala nge-block ekuphakameni kwayo okuphansi kakhulu. Uma lokho kuzwa kahle emva kwemizuzu embalwa, ungazama ukuyijika ngakho kuphakeme. Ngesikhathi eside, gwema isikhundla esiphezulu se-block.
4. Ngemuva kwemizuzu engu-10 noma ngaphezulu, phakamisa izinyawo zakho phansi ukuze uphakamise izinyathelo zakho bese ususa i-block.

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5 - Ukuvula Inhliziyo Yenhliziyo

Lolu hlobo lokuvula inhliziyo olusekelwe ngezinye izikhathi lwenziwa nge-block, kodwa ibhusta noma ibhola ye-ergonomic yenza kube lula kakhulu ukuze ukwazi ukuyigcina isikhathi eside. Amakhonksi e-block evamile aqala ukumba emhlane wakho ngokushesha, okwenza le pose ibe nomuzwa ofana nokuhlushwa futhi ungathandeki.

Indlela yokuyibeka phezulu

1. Beka i-bolster elele embhedeni wakho.
2. Ziphonsa kwi-bolster ukuze ikuhlasele ngaphansi kwamahlombe akho ehlombe (owaziwa nangokuthi umgqeni we-bra strap).
3. Inhloko yakho izobe ilenga eceleni kwe-bolster. Uma ingafiki phansi, ungafaka ingubo noma uvimbele ukuyisekela.
4. Empeleni kuhle kakhulu ukuletha izingalo zakho phezulu njengoba kuboniswe lapha. Uma lokho kungakusizi, zama ukuwadlulisela ohlangothini noma ohlangothini lwe-cactus (ugobile ku-elbow).
5. Ungakwazi ukunweba imilenze noma ubalethe isikhundla se- supta baddha konasana .
6. Khumula futhi uvumele inhliziyo yakho iqhekeke.

6 - I- Savasana yokubuyisela

I-body pose ( savasana ) iphathelene nokuphumula okujulile, ngakho-ke kungani ungayifinyelele esiphethweni sayo esinengqondo ngeqembu lezintambo?

Indlela yokuyibeka phezulu

1. Enye yezinto ezinhle kunazo zonke ongayengeza kwi-savasana yakho iyengubo ye-bolster noma eboshwe ngaphansi kwamadolo akho. Izinsiza zikhulula emuva futhi uzizwa zihle.
2. Ingubo ngaphansi kwekhanda lakho ngomcamelo onencane encane ukuze ugcwalise isikhala ngemuva kwentamo yakho yenza lokhu kukhululeke nakakhulu.
3. Uma kukhanda, zimboze ngengubo. Ukushisa komzimba wakho kuzokwehla uma uphumule, ngakho-ke ulungele ngaphambi kokuba uqale.
4. Uma unezindwangu ezingaphezulu, zifake bese uzibopha phezulu kwamathanga akho. Leso sisindo esingeziwe sisekela futhi sizizwa sihle.

Izwi elivela

Into enhle mayelana nokwenza i-yoga yokubuyisela ekhaya ukuthi ungasebenzisa noma yikuphi kwalokhu kubangela yedwa noma kumincintiswano noma kunini lapho uthanda khona. Ngemuva kosuku olude, izinto ezimbalwa zinjengezokuphumula njengesikhathi esijulile, esidelele isikhathi eside nokuphumula kwengqondo kuwe. Uma ungathanda ukuzizwa ngaleli gama le-yoga, shiya ekilasini. Izosiza umkhuba wakho ekhaya ngokumangalisayo.

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