Vumela i-yoga yenza uhambo lwakho olulandelayo lukhululeke kakhulu
Akuyona imfihlo ukuthi ukuhamba kuyinkinga futhi izihlalo zendiza ziyingcosana. I-Yoga ingasiza ukunciphisa ukucindezeleka kwakho, kodwa kufanele usulele kanjani uma uhlaselwa esihlalweni esiphakathi? Eqinisweni, kunezindlela ezimbalwa zokunciphisa ukucindezeleka kwakho nemisipha emincane engafuni ukuthi uvuke esikhaleni somakhelwane wakho.
I-Yoga Breathing (i-Pranayama)
Into yokuqala nokunye okubaluleke kakhulu ongayenza ngemva kokuba uhlezi esihlalweni sakho ithatha ukuphefumula okumbalwa, ukufakaza ngekhala lakho nokukhipha umlomo wakho. Ukuphefumula okunje kunamandla okuphumula umzimba wakho futhi kusize ukunciphisa ukukhathazeka . Vala amehlo akho bese ugxila ngokucophelela ekuphefumuleni kwakho, uvumele zonke izinkomba zangaphandle zibe njengomsindo kanye nephunga elihle ngemuva. Ukuzivocavoca okujulile kuyasebenza kakhulu futhi kunenzuzo yokuqonda kakhulu.
2 - Izinqola zamazinyo
Qala ukunyakaza kwakho ngemisindo elula yentamo. Lezi zinhle ekunciphiseni ukucindezeleka kokuhamba ngoba ukuhlukunyezwa okuningi kugcinwa entanyeni yakho futhi awudingi indawo enkulu yokwenza. Okokuqala, vumela isikhukhula sakho siphume esifubeni sakho. Zama ukuphumula bese uvumela ikhanda lilinde. Qala ukuzungeza ikhanda lakho ngakwesokudla, bese emuva, bese ngakwesokunxele. Qhubeka ngokuzungeza kancane kancane ukuze ujikeleze amahlanu bese ushintsha izikhombisi-ndlela bese ujikeleza ngenye indlela izikhathi ezinhlanu.
3 - Izikhali ze-Eagle
Okulandelayo, ungenza isikhundla sezingalo kusuka ku- ukhozi pose . Lokhu kukunika ukwelula okuhle ngaphesheya kwezingenhla zakho namahlombe. Thatha izingalo zakho phambi kwakho bese ugoqa ingalo engaphezulu ngakwesokunxele. Letha izintende zezandla zakho ukuthi uthinte futhi uphakamise izingalo ezingenhla ngenkathi unciphisa amahlombe akho. Thatha ukuphefumula amahlanu ngaphambi kokukhulula nokufaka ingalo engakwesokunxele ngakwesokudla.
I-4 - Ihlombe
Uma unendiza ende, cishe uzoqala ukuzwa ubunzima obukhulu emahlombe akho, emuva nangentamo. Lesi sondlo sehlombe sizosiza. Okokuqala, hlala kuze kube semkhawulweni wesihlalo sakho. Hlanganisa izandla zakho ngemuva kwakho bese uqondisa izingalo zakho ngangokunokwenzeka emva kwakho. Hugqa amahlombe akho emahlombe ndawonye ngemuva kwakho. Ungase futhi uvumele ikhanda lakho liqhubekele phambili noma uqale phambili ukugoba imilenze yakho.
5 - Cow Pose
Kusuka lapha, thatha ngokwakho emkhawulweni wenkomo encane . Okokuqala, inkomo. Hlala emaphethelweni wangaphambili esihlalweni sakho uma unayo yonke izinyawo izinyawo phansi. Beka izandla zakho emadolweni akho bese uqondisa izingalo zakho ngangokunokwenzeka. Uma uphawula, vula umhlane wakho, uphakamise isifuba sakho, uphinde ubheke phezulu etafuleni.
6 - I-Cat Pose
Esikhathini esilandelayo, faka umgogodla wakho bese uvumela ikhanda lakho liye phambili. Khokha ngokukhethekile ukwandisa isikhala phakathi kwamahlombe akho ehlombe. Phinda ukunyakaza kwenkomo kwenkomo ku-inhale ngayinye bese uphumelela ukuphefumula amahlanu.
Manje phumula futhi ujabulele yonke indiza yakho. Hlela amanzi noma ijusi kusuka enqoleni yokuphuza ukuze uzigcine ukhululekile futhi uphinde usebenzise izandla zakho uma kudingeka.
7 - Ukumiswa okuPhambili
Manje okwezinye izindlela ongazenza ngenkathi ulinde kulesi sibulali ngendiza yakho yokuxhuma noma uma ufika lapho uya khona. Ngokusobala, ungenza cishe nganoma yikuphi isikhundla se-yoga oyikhethile manje ukuthi unekamelo lokuma, kodwa nansi izincomo ezimbalwa zezinkinga ezingenziwa unobtrusively kodwa zikunike ibhande elikhulu ibhakede lakho. Ungakhohlwa ukuhlola uma isikhumulo sezindiza sakho sinendawo ye-yoga . Lokhu kuzokuvumela ukuba isikhala sithule ngempela.
Qala nge- bend yokuma phambili ngezandla ezishiye ngemuva ngemuva kwakho. Lokhu kuyindlela egcwele yokwehliswa kwehlombe okwenzile ngenkathi uhlezi endizeni, ngokungezelela kakhulu okudingekayo kwendwangu yokukhanda. Hugqa amahlombe akho emahlombe bese uvumela ikhanda lakho lithembele phansi.
8 - AmaTilts asePelvic ayimi
Thola udonga lwalo mqulu omile wezintambo ze- pelvic . Lezi zizokubuyisela emuva ukukhululeka ekuthwaleni yonke leyo mithwalo.
Bhonqa ngamadolo kancane bese uqinisekisa ukuthi emuva kwakho okuncane kwenza othintana nodonga. Sula izingalo zakho ngezinhlangothi zakho. Ezingxenyeni zakho, vula emuva kwakho. Ezingxenyeni zakho, phindela phambili isikhumba sakho bese ucindezela ku-Inhales yakho, vimba emuva. Ezingxenyeni zakho, phindela phambili isikhumba sakho bese ucindezela phakathi kwesikhala sakho odongeni. Phinda le nkondlo izikhathi ezingu-5 kuya kwezi-10.
9 - Usihlalo weSihlalo
Lokhu kuhluka kwesitulo se- ardha matsyendrasana kuyinhlangano ephazamisayo ezosiza ukukhulula ukungezwani kusuka emthonjeni wakho. Awudingi ukuhlala eceleni esihlalweni uma ulandelelinda esangweni lakho. Vele ujikelele eceleni bese ubeke izandla zakho ezandleni zokuzivikela ukuze uthole ukumelana okuncane.
10 - Ukuhlehla Ukubhekana Nenja
Awukwazi neze ukungahambi kahle nge-stretch body ephelele yezinja ezibheke phansi . Udinga nje isikhala esincane sendawo. Uzosebenza izintambo zakho kanye namahlombe ngokukhethekile. Phonsa imilenze yakho ngokuguqa ngamadolo ngesikhathi esisodwa, ukhulula isithende sakho esibhekene naso phansi. Shake ikhanda lakho yebo no-no ukukhipha ama-kink entanyeni yakho.
11 - Izigqoko Ngasemuva - UViparita Karani
Uma indiza yakho ibambezelekile noma uzizwa ukhathele futhi ugxilile, hlala uqaphe emoyeni futhi ubeke emilenzeni odongeni. Leli phunga liphumule futhi likhulu ekunciphiseni ukuvuvukala emilenzeni, okungaba yinkinga ngesikhathi sokuhamba emoyeni. Slip i-lavender-sweetened pillow yocingo ibe yilapho uhamba khona futhi ungase ukhohlwe ukuthi usesikhumulweni sezindiza esikhulu. Uhambe kahle!