Izihluthulelo Zokugqoka I-Yoga I-Pose Famous Pose
- Eyaziwa nangokuthi : Inja ephansi, i-downdog
- Uhlobo lwe-pose : Ukuma, ukuguquka okuncane, ukuphumula
- Izinzuzo : Ukuqinisa nokuqinisa umzimba wonke. Kungasiza ekunciphiseni ubuhlungu emuva.
Inja ebheke phansi ihle kakhulu i-poster i-yoga. Ngisho nabantu abangakaze bahambe bengenazicathulo ngaphesheya kombundu wekilasi le-yoga bazi okwanele ukwenza izinhlaya zezinja ezingezansi. Isizathu sokuthi se-albhamu esaziwa kakhulu ukuthi kubaluleke kakhulu ekusebenzeni kwangaleso sikhathi.
Yenziwa izikhathi eziningi phakathi kwamakilasi amaningi e-yoga, ikakhulukazi e- vinyasa yoga . Ihlinzeka ukuthi izintambo ezibaluleke kakhulu nezendlovu zelulwa, zisebenza njengesimo sokungena kwesikhashana, kungaba yindawo yokuphumula (kholwa!), Futhi iqinisa kakhulu izingalo, imilenze, nangemuva ngokwayo. Kungenzeka kube ngowokuqala ukuthi ufunde uma uqala umkhuba we- yoga .
Zibekele Ukuze Uphumelele
Inkinga ejwayelekile kunazo zonke izinja ezibhekene nezimbangi ukuthi aziyikukhulula izithende zabo phansi. Uma ukhuphuka emabhola ezinyaweni zakho, lushintsha umzila we-pose phambili esikhundleni sakho. Ngeke neze kube indawo yokuphumula ngaphandle kokuthi uthathe isisindo sakho emuva ezithendeni zakho. Lokhu akusho ukuthi izithende kufanele zithinte phansi , kuzomele zihambele kuleso siqondiso. Uma uthisha wakho ekunika ukulungiswa kule pose, ngokuvamile kuvamise ukudonsa noma ukuphoqa izintambo zakho emuva. Gcina lo mqondo engqondweni futhi uyisebenzise ukuze uzilungiselele.
Futhi, hlola ngesimo sezinyawo zakho. Izinzwane zakho kufanele zikhomba phambili kombhede wakho. Kuvamile ukuba abafundi abasha bafune ukuvula izinyawo, ikakhulukazi uma bebe nokuqeqeshwa komdanso. Ibanga phakathi kwezinyawo lingabuye libe yinkinga. Ngokuvamile abafundi bawuthathe kakhulu (eduze namaphethelo wombhede) noma bancane kakhulu (ukuthinta omunye nomunye).
Izinyawo zakho kufanele zibe nobubanzi bezintambo ngaphandle, ezishiya cishe ngamasentimitha angu-6 noma isikhala phakathi kwazo, zinike noma zithathe kancane ngokuya ngobukhulu bakho. Misa izinyawo ngendlela efanele, ukhulule izithende, ugcine isiphezulu sakho, futhi uzoba nesisekelo esihle salokhu.
Imiyalo
- Woza ezandleni zakho namadolo nezinsikazi ngaphansi kwamahlombe namadolo ngaphansi kwezinkalo.
- Gcoba izinzwane zakho phansi bese uphindela emuva ezandleni zakho ukuze uphakamise izinyathelo zakho bese uqondisa imilenze yakho.
- Spread iminwe yakho phansi phansi kusukela forearms kuya kalula.
- Phindela ngaphandle izingalo zakho ezingenhla ukuze wandise ama-collarbones.
- Vumela ikhanda lakho lilenge futhi lihambise amahlombe akho kude nezindlebe zakho kuya ezinqulwini zakho.
- Hlanganisa i-quadriceps yakho ngokuqinile ukuthatha umthwalo wesisindo somzimba wakho ezandleni zakho. Lesi senzo sithatha isikhathi eside ekwenzeni lokhu kube yingxenye yokuphumula.
- Phendulela amathanga akho ngaphakathi, gcina umsila wakho phezulu, bese ubeka izithende zakho phansi.
- Hlola ukuthi ibanga eliphakathi kwezandla nezinyawo zakho lilungile ngokuya endaweni yeplanki . Ibanga phakathi kwezandla nezinyawo kufanele lifanane kulezi zimo ezimbili. Unganyatheli izinyawo ngasezintweni phansi phansi inja ukuze uthole izithende phansi.
Amathiphu wabaqalayo
- Ukuze uthole indawo yakho efanele endaweni yakho, bhonqa amadolo akho, ukhuphukele ezihlalweni ezinyaweni zakho (nje ngomzuzu!). Letha isisu sakho ukuba siphume emathangeni akho futhi amathambo akho ahlale phezulu. Khona-ke cwilisa izithende zakho bese ulungisa imilenze yakho ngenkathi ugcina ukuphakama kwamathambo ahlala phezulu.
- Uma unezintambo eziqinile kakhulu, ungase ungakwazi ukugcina phezulu kwe-butt yakho futhi uqondise imilenze yakho ngesikhathi esifanayo. Uma kunjalo, kungcono ukugcina ukugoba okuncane emadolweni akho. Izintambo zakho zizokhula ngokuhamba kwesikhathi ngokuziphatha okuqhubekayo kwamanye ama-poses.
Amathiphu Okuthuthukisiwe
- Uma uguquguquka kakhulu, zama ukuvumela insipho yakho yokudoba iguqule phansi bese udala umgogodla wokugwedla (ubhanana emuva). Dweba izimbambo zakho ukuze ugcine i-flat back.