Amathiphu Abaqalayo be-Yoga kanye nohlelo lwezinsuku ezingu-30 zokuzikhandla ekhaya
Ukunquma ukuthi ufuna ukuqala ukwenza i-yoga yisinyathelo sokuqala. Manje udinga ukulandela ngokuthola isigaba se-yoga esifanele futhi uyenze i-yoga ekhaya. Bheka ukuthi ungathatha kanjani izinyathelo ezilandelayo bese uqala ukujabulela injabulo nezinzuzo ze-yoga .
Khetha uhlobo lwe-Yoga
Uzobona kunezinhlobo eziningi zemiklamo ye-yoga, kanti ezinye ngeke zifanelwe kahle nobuntu bakho kanye nezinga lomzimba.
Thatha imizuzu embalwa ukuvakashela ukubuka kabanzi kwezitayela ze-yoga . Kwabaqalayo abaningi, i- hatha noma i- vinyasa ekilasini izoba efanele kakhulu, kuye ngokuthi ufuna isigaba esincane noma esisheshayo. Lezi izitayela eziyisisekelo, futhi ungazama njalo into ethile kamuva.
Nakuba izincwadi eziningi nama-yoga amaningi amakhulu atholakalayo, ayikho enye indawo yokufunda ngokuqondile kumfundisi omuhle ekilasini le-yoga. Uma ungeke ufike ekilasini le-yoga, qala nganoma yiliphi ividiyo yomqaphi, njengoba lokhu kuzokunika okubonakalayo okumele kukulandele kunencwadi.
Thola i-Class
Ungathola isigaba se-yoga endaweni yakho ngokuhlola amaphephandaba ahlukile angakini noma omagazini bezempilo ukuze uthole uhlu. Uma ungumuntu wokuzivocavoca , abaningi banikeza amakilasi e-yoga. Qinisekisa ukuthi uqala ngesigaba sezinga eliyisisekelo; ukuthola uthisha omuhle kuzokusiza ukunamathela. Uma ungachofozi nomfundisi wokuqala oya kuyo, qhubeka uzama uze uthole okuthandayo.
Yini Ongayilindela Esiklasini Se-Yoga
Ngosuku lokuqala, awudingi ukuletha okuningi ngaphandle kwezingubo zokunethezeka nezokuphefumula.
Funda phezulu kwizinto eziyisisekelo ze-yoga ozothola kuzo. Ama-studios amaningi anamabala e-yoga angaqashwa.
Esiklasini se-yoga esivamile, abafundi bafaka amashane abo abhekene nekamelo langaphambi kwekamelo (okuvame ukukhonjwa nge-altare elincane noma umtilasi wothisha) egrijini elivulekile. Kungcono ukuthi ungahambisani nombhede wakho ncamashi nomunye olandelayo ngoba wena nomakhelwane wakho bayodinga isikhala kwezinye izimo ezithile.
Abafundi bavame ukuhlala esimweni esinemigqa esilindelwe ukulinda ekilasini ukuqala noma ukuthungula kahle.
Nansi indlela iklasi evamile egeleza ngayo:
- Uthisha angase aqale isigaba ngokuhola isigaba ngokukhala " kathathu " kathathu. Ngokuya nguthisha, kungase kube nokuvivinya umzimba noma ukuzindla okufutshane ekuqaleni kwekilasi.
- Lokhu kulandelwa yizimo ezifudumalayo, izimo ezinamandla kakhulu, khona-ke, ukuphumula kokugcina . Noma nini, thatha i -pose yengane uma udinga ukuphumula okunye.
- Ngesinye isikhathi uthisha uzohamba ahambe nomfundi ngamunye ngesikhathi sokuphumula kokugcina futhi abanikeze massage encane. Abaningi othisha baphela ekilasini ngezinye izikhathi.
- Yazi ukuthi ungase ube nesifo esincane ngosuku ngemuva kweklasi lakho lokuqala.
Izinsuku ezingu-30 ze-Yoga ekhaya
I-Yoga ibonakala ikhona yonke indawo kodwa kusengaba nzima ukuphuma ematheni futhi uqale ukubeka ndawonye. Lolu hlelo lwezinsuku ezingu-30 lwaklanyelwe ukuhamba ngokunikeza imizila ethile ye-yoga ngosuku ngalunye nokubeka isimiso sokusebenza okunzima kakhulu. Uma uqala ukujabulela zonke izinzuzo ze-yoga, uzofuna ukuqhubeka uwenza, ngakho yenza lokhu kube inyanga yokuqala yokuphila kwakho okusha njenge-yogi.
Amathiphu okuzoqala:
- Uzodinga imizuzu engama-15 ukwenza isimiso sakho sokwelula nsuku zonke nemaminithi angu-30 kuya ku-45 ukuze wenze isimiso sakho esandisiwe.
- Zizwa ukhululekile ukungeza izimo eziningi emisebenzini yakho yansuku zonke uma unesikhathi.
- Ungahlala uthatha isigaba se-yoga esikhundleni semikhuba yakho yasekhaya ende uma ukhetha.
- Ungadangali uma weqa usuku lohlelo oluhleliwe. Vele uqalise uhlelo lwakho ngosuku olulandelayo.
I-Yoga ayidingi imishini eminingi kakhulu, kodwa kunezinto ezimbalwa ongathanda ukuzenza ngaphambi kwesikhathi. Okokuqala futhi okuyinhloko yi- yoga mat . Abaqalayo abakwenzayo ekhaya bangaphinde bazuze ngokuba ne-block, i-strap, ne-blanket.
Yazi Ukunciphisa Kwakho Nsuku Zonke Nokulandelana Kwelanga
Le ndlela yokulondeka nsuku zonke iyoba umgogodla womkhuba wakho wasekhaya.
Lokhu kulandelana kungenziwa emaminithini angu-10 kuya kwangu-15 futhi yenzelwe ukuvusa umgogodla, ukunciphisa ubuhlungu obuncane bomhlane, futhi welule izintambo. Ukwenza lokhu kuhamba ekuseni kuyindlela enhle yokwenza usuku lwakho luhambe. Uzokwenza lo mkhuba usuku ngalunye ngezinsuku ezingama-30 ezizayo ukugcina ukuqhubeka komkhuba wakho phakathi kwemizila edelekile kwenziwe kathathu ngesonto.
Ukukwaziswa kwelanga kuzomisa isisekelo sezinhlelo zakho ze-Yoga ezisevikini ezintathu. Kungase kubonakale kudidekile ekuqaleni, kodwa maduze kuzoba uhlobo lwesibili.
Usuku Lokuqala
- Ukufudumala ngesimiso sakho somsebenzi nsuku zonke, uqedela izinyathelo 1 kuya ku-5 zokulandelana.
- Engeza ngezingcingo ezintathu zelanga.
- Sebenzisa imizuzu embalwa ukuphumula ekufeni.
Iviki Lokuqala
Ngaphezulu kweviki lakho lokuqala, uzokwenza isimiso somsebenzi nsuku zonke ngosuku. Engeza embukisweni welanga nsuku zonke. Hlela ekufakeni ukuma okumile futhi uhlezi ukuze usebenze isikhathi esiningi okungenani izikhathi ezintathu ngesonto. Ungakhohlwa ukuchitha amaminithi ambalwa esithombeni ekupheleni kweseshini ngasinye.
Cabanga ukuthi yisiphi isikhathi sosuku ohlela ukwenza umkhuba wakho. Kuhle ukukwenza ekuseni uma unesikhathi ukuze uqale usuku lwakho lubekwe futhi ukhululekile, kodwa khetha isikhathi esisebenza kahle kuwe .
Isimiso seviki lokuqala:
- Usuku Loku-1 : Uhambo Oluhamba Nsuku Zonke + 3x Sun Salutations
- Usuku lwesi-2 : Uhambo oluhamba nsuku zonke + Ukwaziswa kwelanga elingu- 3x + Uhlezi Ubeka
- Usuku lwesi-3 : Ukuhamba njalo kwansuku zonke
- Usuku 4 : Uhambo oluhamba nsuku zonke + 3x Sun Salutations + Standing Poses
- Usuku lwesi-5 : Uhambo Oluhamba Nsuku Zonke
- Usuku lwesi-6 : Uhambo oluhamba nsuku zonke + Ukwaziswa kwe- Sun 3x + Ukuma okumile + Kuhlezi Kubeka
- Usuku lwama-7 : Uhambo oluhamba nsuku zonke
Ngokwesingeniso sakho sezinyanga zonke esisele, uzoqhubeka nesigqi sesimiso somfishane esifushane nsuku zonke ngenkathi ufaka ukuhluka okunye ekulandeleni kwakho okude.
Isonto 2
- Usuku Loku-1 : Ukuhamba Kwansuku zonke Okulula
- Usuku lwesi-2 : Uhambo oluhamba nsuku zonke + Ukwaziswa kwenyanga engu- 3x + Ukuma okumile + Kuhlezi Kubeka
- Usuku lwesi-3 : Ukuhamba njalo kwansuku zonke
- Usuku lwesi-4 : Ukuhamba okuhamba nsuku zonke + Ukunikezwa Kwezinyanga ezi- 3x + Ukuma okumayelekile + Ukulinganisela okumelelekile
- Usuku lwesi-5 : Uhambo Oluhamba Nsuku Zonke
- Usuku lwesi-6 : Uhambo oluhamba nsuku zonke + Ukwaziswa kwezinyanga ezingu- 3x + Ukuma okumilayo + kwe- Yoga ye-Abs
- Usuku lwama-7 : Uhambo oluhamba nsuku zonke
Isonto 3
- Usuku Loku-1 : Ukuhamba Kwansuku zonke Okulula
- Usuku lwesi-2 : Uhambo oluhamba nsuku zonke + 3x Surya Namaskara B + Ukuma okumile + Kuhlezi Kubeka
- Usuku lwesi-3 : Ukuhamba njalo kwansuku zonke
- Usuku 4 : Uhambo oluhamba nsuku zonke + 3x Surya Namaskara B + Ukuma okumile + Ukulinganisela okumile + Kuhlezi Kubeka
- Usuku lwesi-5 : Uhambo Oluhamba Nsuku Zonke
- Usuku lwesi-6 : Ukuhamba okuhamba nsuku zonke + 3x Surya Namaskara B + Ukuma okuma + Yoga kwe-Abs
- Usuku lwama-7 : Uhambo oluhamba nsuku zonke
Liviki 4
- Usuku Loku-1 : Ukuhamba Kwansuku zonke Okulula
- Usuku lwesi-2 : Uhambo oluhamba nsuku zonke + 3x Surya Namaskara B + Ukuma okuma + Yoga ngezikhali + Kuhlezi Kubeka
- Usuku lwesi-3 : Ukuhamba njalo kwansuku zonke
- Usuku 4 : Uhambo oluhamba nsuku zonke + 3x Surya Namaskara B + Ukuma okumile + Ukulinganisela okumile + Kuhlezi Kubeka
- Usuku lwesi-5 : Uhambo Oluhamba Nsuku Zonke
- Usuku lwesi-6 : Uhambo oluhamba nsuku zonke + 3x Surya Namaskara B + Ukuma okuma + Yoga ku-Abs + Kuhleliwe
- Usuku lwama-7 : Uhambo oluhamba nsuku zonke
Ngokuqedela lokhu kusakazwa kwezinsuku ezingu-30, uzothola umkhuba wokwenza umkhuba wokwenza i-yoga nsuku zonke. Qhubeka ukuqhuba isimiso sakho esifushane somsebenzi nsuku zonke futhi usebenze isikhathi eside kathathu ngesonto futhi uzobe usendleleni yokuthola umbuso we-yoga wesikhathi eside oyothuthukisa impilo yakho nempilo yakho.
Sebenzisa la macebiso ukulungiselela isigaba noma umkhuba wakho ekhaya:
Musa ...
- Ungabi nesidlo esikhulu ngaphambi kwesigaba. Zama ukudla kancane amahora ambalwa ngaphambi kokuqala kwekilasi noma umkhuba wakho wasekhaya.
- Ungaphuzi amanzi ngenkathi wenza i-yoga, kodwa unayo ngaphambi nangemva.
- Ungafaki izicathulo noma amasokisi ngenkathi wenza i-yoga.
Ingabe ...
- Hlola amathiphu e-yoga ukuze uthole okwengeziwe ngalokho okumele ukwenze.
- Buyekeza i- yoga etiquette , ngakho uzizwa ukhululekile kakhulu ukungena esimweni esingavamile.
- Tshela uthisha ukuthi kuyisigaba sakho sokuqala (cishe ngeke ube yedwa kuphela).
- Buza uthisha usizo uma udinga.
- Zazi ngokwakho nabanye abaqalayo 'yoga' ngaphambi kokuba uthathe isigaba sakho sokuqala.
- Buyela emuva ezinsukwini ezimbalwa ekilasini lakho elilandelayo!
Izwi elivela
Ungase uzizwe ungakhululekile noma usatshiswa uma uqala ukwenza i-yoga, kodwa ukujoyina ekilasini elibukhoma indlela engcono kakhulu yokufunda ukwenza kahle kahle. Wonke umuntu wayeseyisiqalo. Ngokwazi okumele ulindele, ungagxila ekufundeni amasu. Ngemva kokufunda izinto eziyisisekelo, ungazijwayela ekhaya futhi uthuthuke nge-yoga.