Sihlalo we-yoga yisikhathi esiphezulu semikhuba eguqula i-yoga engaba khona ukuze yenziwe ngenkathi ehlezi esihlalweni. Lezi zinguquko zenze i-yoga ifinyeleleke kubantu abangakwazi ukuma noma ukungahambi ukuhamba ukuhamba kalula ekumeni ukuhlala ukuphakamisa izikhundla.
Izindlela eziningi eziyisisekelo zomzimba zomsebenzi ngamunye zigcinwa, kungakhathaliseki ukuthi isimo somsebenzi singakanani. Ngesikhathi behlezi ezihlalweni, abafundi bangenza izinguqulo zezintambo, ukunwetshwa kwe-hip, phambili okubhebhethekile, kanye nezikhathi ezinemuva.
Ngaphandle kokwelula okuhle, abathintekayo be-yoga bangase bajabulele nezinye izinzuzo zezempilo ze-yoga , kufaka phakathi ithoni yokufiphaza komzimba, imikhuba yokuphefumula engcono, ukunciphisa ukucindezeleka, ukulala okungcono , nomqondo wenhlalakahle.
Ubani Ongenza Isihlalo Soga?
Izihlalo ze-yoga zikhona kakhulu ezindaweni eziphakeme nasemakhaya asezikhungweni zomhlalaphansi, njengoba izakhamuzi eziphakeme ziyizethameli ezibhekiswe kuzo, kepha abantu abakhulu kakhulu nabantu abanezifo ze-neurologics nabo bayakukhetha ukunikeza indlela yesitulo. Izisebenzi zaseHhovisi zingasebenzisa ngokunenzuzo izihlalo zesitulo se-yoga ukuze zifinyelele kwezinye izindawo emsebenzini .
Yini eSihlalo?
Njengoba isitulo se-yoga sisebenza ngokuvumelana nezimo, akufanele kusimangaze ukuthi isihlalo esithile osisebenzisayo asibalulekile; akudingeki ukuba uphume futhi uthenge isihlalo esiyingqayizivele se-yoga. Izihlalo ezinamasondo azilungile ngoba zizinzile, kodwa cishe noma yisiphi esinye isihlalo esizokwenza. Uma usehlangothini olufishane, faka amabhulogi noma umbhede ogoqiwe we-yoga ngaphansi kwezinyawo zakho ukuze uzinike isisekelo esiqinile.
1 - Sihlalo we-Cat-Cow Stretch
Woza ukuhlala esihlalweni ngesikhala somhlane futhi zombili izinyawo phansi. Beka izandla zakho emadolweni akho noma eziqongweni zamathanga akho.
Uma uphawula, vula umgogodla wakho bese ugoqa amahlombe akho phansi nangemuva, uletha amahlombe akho ehlombe emhlane wakho. Lena inkomba yenkomo .
On exhale, nxazonke umgogodla bese uphonsa isifuba sakho esifubeni sakho, uvumele ihlombe nekhanda kufike phambili. Lena yindawo yekati .
Qhubeka ukuhamba phakathi kwenkomo ekungeneni nasekhathini ekuphumeni kwemiphefumulo emihlanu.
2 - USihlalo ophakanyisiwe weSihlalo - U-Urdhva Hastasana
Ngesikhala sokuphuza, phakamisa izingalo zakho esilingeni.
Vumela amahlombe akho ehlombe ukuba ahlele phansi emuva uma ufinyelela phezulu phezulu. Namisa amathambo akho ohlezi esihlalweni sakho sobuhlalo futhi ufike phezulu lapho.
3 - USihlalo oPhambili weBend - Uttanasana
Uma uphefumula, ungene emgqeni odlule phezu kwemilenze.
Vumela izandla zihlale phansi uma zifinyelela kuso. Vumela ikhanda lilinde.
Uma uphumule, phakamisa izingalo phezulu phezu kwekhanda.
Phinda lokhu ukunyakaza phakathi kwesimo sezingalo eziphakanyisiwe nokuhamba phambili izikhathi ezimbalwa, ukuhamba nomoya.
4 - USihlalo oPhakanyisiwe weNgane - Utthita Parsvakonasana
Ngemuva kokugoba kwakho kokugcina, qhubeka uhlungwe.
Letha izandla zakho ezingakwesobunxele phansi phansi kwesandla sakho sokunxele.
Vula isifuba sakho njengoba uguqula ngakwesokudla ekungeneni, ukuletha ingalo yakho yangakwesokudla bese ubheka phezulu. Lena inguquko yesihlalo sakho se- side side angle . Bamba lapha ngokuphefumula eziningana. Letha isandla sangakwesokudla phansi kwe-exhale.
Uma isandla sakho sokunxele singafiki kalula phansi, beka ibhokisi ngaphansi kwalo noma usilethe emadolweni akho kwesobunxele esikhundleni sakho bese uphenduka lapho.
Yenza isikhundla esifanayo ngendonga yangakwesokudla phansi nengalo yesobunxele.
5 - Sihlalo wePigeon - Eka Pada Rajakapotasana
Buyela emuva ukuze uhlale.
Thatha isifuba sakho sokunene ukuze uhlale emthonjeni wakho wesobunxele, ubeke idolo emgqeni wakho ngezinga lakho ngangokunokwenzeka. Bamba lesi sihlalo sesihlalo samaphefumula amathathu kuya kwamahlanu.
Ungaphumelela ukugoba ukuze ukwandise ukwelula uma uthanda. Phinda ngomlenze wesokunxele.
6 - USihlalo we-Eagle - i-Garudasana
Dlulisa ithanga lakho lokunene phezu kwethanga lakho lesobunxele ku- ukhozi pose . Uma ungakwazi, gqoka unyawo olungakwesokudla nxazonke ezungeze ithole lesokunxele.
Dlulisa isandla sakho sangakwesokunxele phezu kwesokudla ku-elbow. Bend the elbows bese uletha izintende zezandla zakho ukuze uthinte.
Phakamisa izintambo ngenkathi uphonsa amahlombe ezindlebeni. Bamba ukuphefumula kwamathathu kuya kwahlanu.
Phinda ngaphesheya.
7 - Usihlalo we-Spinal Twist - u-Ardha Matsyendrasana
Woza ukuhlala eceleni esihlalweni, ubheke ngakwesobunxele.
Phakamisa isifuba sakho ngakwesobunxele, ubambe ngemuva kwesitulo, ngenxa yesikhumba somgogodla .
Nciphisa umgogodla wakho ngamunye uhlasele futhi uphendule ekuphumeni komunye ukuphefumula okuyisihlanu.
Hambisa imilenze yakho nxazonke ngakwesokunene sesitulo uphinde uphinde ujikeleze ngakwesokudla.
8 - USihlalo Weqhawe I - Virabhadrasana I
Manje gcina umlenze wesokudla isikhundla esihlangothini sesitulo ngenkathi uguqula umlenze wesokunxele ngemva kwakho.
Tshala inhla yonyawo lwesokunxele phansi phansi ngokufana nesihlalo sesihlalo bese uqondisa umlenze wesobunxele.
Gcina i-torso yakho ibhekene nomlenze wesokudla njengoba uphakamisa izingalo zakho kuze kufike ephahleni lapho u-inhale efika kumqhawe I. Bamba ukuphefumula kathathu.
9 - USihlalo Weqhawe II - UVirabhadrasana II
On exhale, vula izingalo nge ingalo kwesokudla ezayo futhi ingalo kwesobunxele emuva.
Dweba emuva i-hip kwesokunxele bese uvula isibindi ngakwesobunxele, ukuze uhambelane ne-front of the chair.
Khangela phezu kwesokunene bese ubamba umpi II for ezintathu breaths.
I-10 - I-Reverse Warrior
Vumela ingalo engakwesokunxele yehla emlenzeni wesokunxele bese uphakamisa ingalo efanele kuze kube sehlahleni lapho u-inhale we- warrior ophikisayo . Bamba ukuphefumula kathathu.
Letha imilenze yombili phambi kwesihlalo ngaphambi kokuba uhlale eceleni kwesihlalo obheke ngakwesobunxele bese uhamba uchungechunge lwezimpi ezintathu ezibheke ngakwesobunxele.
11 - Ukuphumula kokugcina: uSihlalo Savasana
Thatha imizuzu embalwa ukuhlala ngamehlo akho ivaliwe futhi izandla ezandleni zakho ekupheleni komkhuba wakho. Lokhu kuhlala i-savasana kuzokusiza umzimba wakho ulandele yonke imiphumela emihle yezimo ozenzile futhi uguqule kulo lonke usuku lwakho.
Lesi sihloko sibonakala ngosuku lwethu lwama-30 olungavimbela uhlu lokuhlola ne-American Institute for Cancer Research. Thola ikhophi yakho yamahhala ukuze ufunde izindlela eziningi zokudla kahle, uthole ukusebenza okuningi, futhi uvimbele umdlavuza.