Izakhiwo zokwakha kanye nokusebenza okufutshane kwe-Yoga
Enye yezinto ezinzima kunazo zonke mayelana nokwenza i-yoga ekhaya ihlolisisa ukuthi ukulandelana kubangela kanjani. Ngemuva kokuthi uthathe amakilasi amaningi, ungase uqale uqaphele ukuthi kunamaphethini athile abalandeli abalandela ngokuphindaphindiwe, kodwa abaqalayo badinga usizo oluthile.
Lezi ziqu ezincane ezi-10 zonke zifanelekile kubafundi abasha be-yoga . Ungazenza ngokuzimela noma uzigijimise ndawonye ukuze uthole isimiso eside.
Zisebenzise njengezakhi zokwakha futhi, ngesilingo esincane nephutha, maduzane uzobekwa ngezinketho eziningi zokwenza umkhuba wesikole ekhaya.
I-Warmup Yoga Pose Izindlela
Ukulandelana kwe-Warmup : Uchungechunge olusheshayo olufudumele luthinta izindawo ezinkulu zokubambisana zomzimba. Ungenza ezimbalwa kulezi zimo uma ufika ekilasini ekuqaleni noma wenze konke ukulandelana uma uqhuba ekhaya.
- Gxila: U- Hips, amahlombe, umgogodla
- 10 ukulandelana: Ama- pilvic tilts, ukulula umlenze, iso lezinaliti, ukuphakama okulula, izingalo ze-eagle, i-twist elula, i-cow-stret stretch, inja ebheke phansi, insizwa yengane, nonkulunkulukazi
2. 10 Simple Yoga Exercises : Yoga poses akudingeki kubonakale crazy, pretzel esontekile ukuba isebenze. I-10 ebangela kulolu chungechunge cishe izikhundla ezijwayele kuwe. Yenza njalo, futhi nakanjani uzozizwa umehluko emzimbeni wakho.
- Gxila: ukugcoba kanye nezinkalo
- 10 ukulandelana : Intaba yezintaba, ukuphakama kwezingalo, ukuma phambili, ukugada, ukugada, ukubeka umgogodla, ukubeka i-plank, ukufaka izisebenzi, ukuhlala phambili, ukukhanda emadolweni, nokujabula umntwana
3. Ukunyakaza okujwayelekile nsuku zonke : Lokhu kulandela ukulandelana komsebenzi omfushane ongawenza nsuku zonke. Futhi yindawo enhle yokuqala umkhuba omude. Ezinsukwini lapho unesikhathi esengeziwe, engeza kokukodwa noma ngaphezulu kokulandelana ngezansi.
- Gxila: Izimbongolo, izinkalo, izimpumputhe
- 10 ukulandelana : izintambo ze-pelvic, inkomo yenkomo, i-cow, i-lunge, i-leg leg, i-mount pose-raised raised arm, i-bend, i-pigeon pose, umntwana ojabulayo, nesidumbu
Nweba Izindlela Zakho Zokusebenzisa Yoga
4. I- Sun Salutation : I-salutation yelanga yinkinga eyisisekelo yezimo ezikuhambisa ngaphambi kombhede wakho emuva, ukufudumala umzimba wonke lapho uya khona. Ngenxa yalesi sizathu, kuvame ukwenza ekuqaleni kwekilasi le- vinyasa yoga futhi kuyindlela enhle kakhulu yokuqala umkhuba wasekhaya.
- Gxila: Umzimba wonke
- 8 ukulandelana: Intaba pose (tadasana), ukugoba phambili (uttanasana) ukubuyela emuva, iplanki, amadolo-amathumbu (ingxoxo ye-chaturanga dandasana), i-cobra (noma inja ebheke phambili), inja ebheke phansi, isinyathelo noma iqhube phambili ukuya phambili, intaba yonke
5. Ukuma Okumangalisayo Kukhona : Lokhu kulandelana okuhambayo kokuma okuyisishiyagalombili ukuma okujwayelekile. Kulandelana ukuthi othisha be-yoga bavame ukusebenzisa emakilasini abaqalayo.
- Gxila: Izembatho, ikakhulukazi iziqhwa nezintambo
- 8 ukulandelana : Inja ebheke phansi, i-lunge, i-warrior I, i-warrior II, iphendulela impi, inwebe yecala elihlangene, unxantathu, inxenye yenyanga, kanye nenja ebheke phansi
6. Ukulandelana kweMpi : Lokhu kulandelana okufishane kuneyaphambilini, kodwa kunzima kakhulu kunalokho ngoba kuhlanganisa ukulandelana okugxila kakhulu emandleni amakhulu.
- Gxila: Imigqa, ingqikithi
- 5 ukulandelana : Intaba pose, isosha I, umlutho othobekile, impi II, ukuguqula impi, umpi III
7. Amandla Yoga Kwabaqalayo : Ukuze uqhubekele emkhathini ophakathi njengama-inversions kanye nezilinganiso zengalo, udinga ukwakha amandla akho, ikakhulukazi emgodini. Lokhu kulandelana kuklanyelwe ukukuthola lapho.
- Gxila: Okuyinhloko, izingalo, nemilenze
- 9 ukulandelana: Inja ebheke phansi, iplanki, i-chaturanga dandasana, ihlengethwa, i-dolphin pushups, i-down split split, isihlalo esingenakwenzeka, ukuma ukuhlukaniswa, umuthi
8. Thuthukisa Ukuziphendulela Kwakho : Ngokujwayela njalo, uzomangala ukuthi ungashintsha kanjani izinga lakho lokuguquguquka. Lolu chungechunge luhlehliselwe ezindaweni ezintathu zokugxila, futhi zonke izimo zifinyeleleka kwabaningi abaqalayo.
Kungumqondo omuhle ukwenza lezi zizathu eduze kokuphela komkhuba wakho uma usufudumele.
- Gxila: Izimbongolo, izintambo, namahlombe
- 10 ukulandelana : Ukunciphisa izinyosi ezinkulu, ukuma phambili, ukunxantathu, ukuthatha izinxantathu, iso lezinaliti, ukufakwa kwezinkukhu, amajuba, ukhozi, ibhuloho, ubuso bezinkomo
Yehlisa umoya
9. Ukuhlelwa kwe-Hip Ukubamba : Sebenzisa ngokunjalo ukushisa owakhile ukuze uthole ukujula okuncane ezinkalweni zakho nasezintweni ezinezintambo ezinezicucu zezimo ezihlezi, kufaka phakathi ukugoba phambili.
- Gxila: U- Hips nezintambo
- 5 ukulandelana : I-pose ye-Cobbler, idolo eliya emagqabeni, inkomo ye-cow, i-head to knee pose, ihlezi emanzini amakhulu
10. Ukuphumula Ukulandelana : Kulula phansi nalezi zimo eziyisishiyagalombili zokuphumula. Bheka ukuhamba okuncane kokubuyisela kanye ne- savasana . Lokhu kulandelana kungahle kube yedwa ngezinsuku lapho udinga nje imizuzu embalwa yokuphumula.
- Gxila: Ukuphumula okujwayelekile
- 8 ukulandelana : I-Pigeon pose, ibhuloho elisekelwe, unkulunkulukazi oqhelile, u-supine we-spin twist, umntwana ojabule, imilenze phezulu odongeni, isidumbu, isilula kalula