Yini esiyikhuluma ngempela lapho sikhuluma nge-yoga ethuthukile? Kungasho ukukwazi ukwenza izinto eziningi eziyinkimbinkimbi, kodwa kungasho futhi ukuba nesipiliyoni sokunquma ukuthi lezo zinto azikho. Ukuba ngumuntu onempilo akukwenzi ube ngcono e-yoga. Abanye abantu bangafaka izinyawo zabo ngemuva kwekhanda labo ekilasini labo lokuqala lokuqala. Abanye bangase bazenze iminyaka eminingi futhi bangalokothi bathole lokho.
Kungase kudingeke ukuthi bakhululeke nomqondo wokukhulula okunamathiselwe kwabo kulokho noma noma yikuphi ukufaka.
Uma samukela ukuthi le mibono ayinandaba, kufanele yini sonke silale phansi bese siphefumula kunokuba sizame ukwenza i-yoga asanas ? Lokho kuwumkhuba ophelele uma ngabe yini eyenza uzizwe uhle, kodwa izikhathi eziningi uzizwa ungcono ukuhamba. Sithatha ukucindezeleka nokucindezeleka; sakha amandla nokuguquguquka kokusisiza ukuba sihlale siphilile futhi sivimbele ubuhlungu. Siyinselele imizimba yethu ukwenza izinto ezinzima ngoba zizwakala kuhle ukuphakama inselele. Uma siphumelela sithuthela kwenye into elandelayo, futhi uma sihluleka sithola ukuthi kufanele senze kanjani lokho, sithole ukuthi le nqubo ibaluleke kakhulu njengomkhiqizo. Sifunda ukuphefumulela ngokujulile uma silele emhlane wethu futhi uma simile emakhanda ethu . Yilokho inhloso ye-advanced ngaphambi practice.
Ukuhamba okuthuthukile
Umkhuba wesikhathi eside uhlale ulungisa ngisho nezimo eziyisisekelo kakhulu.
Njengoba ukuqwashiswa komzimba kwakho kuthuthuka, ukulungiswa kuba yisisekelo sakho sokuthinta. Njenge-yogi enolwazi, ungangena kunoma yiliphi ikilasi futhi wenze kube inselele ngendlela oyifunayo ngokulungiswa emzimbeni wakho ezingeni elijulile langaphakathi futhi usebenza ngemininingwana emininingwana ye-pose ngayinye.
Uma wenza phambili ngokuqhubekayo phezu kwesikhathi, uthola amandla futhi uguquguquke ngokwengeziwe, izimo eziyinselela eziba nzima ukufinyeleleka.
Kuyinto ejabulisayo ukuthola ukuthi umzimba wakho uyakwazi ukwenza izinto ongazange ucabange ukuthi zingenzeka. Noma kunjalo, kubalulekile ukuthi ungalungiswa kwimiphumela yalolu cwaningo oluthi i-yoga. Awufuni ukuthola ukuthi uthola ukuzithokozisa kwakho ngokukwazi kwakho ukwenza amakhompyutha noma ukusabela kwabanye ukukwazi kwakho ukwenza amakhompyutha.
Izimo ezithuthukisiwe zifaka izinto ezimbi (i- wheel pose , isibonelo), inversions (njenge- forearm stand ) nezilinganiso zengalo , ngokuvamile zihlangene ngezindlela eziyinkimbinkimbi ( scorpion , noma ubani?). Izilinganiso ezimile futhi ezibophayo, njengezinyoni zeparadesi , nazo zihlangene. Uma uzobe usulungele ukuphakama okuthuthukile kuyahlukahluka kakhulu. Kuncike ekusebenzeni kwakho isikhathi eside nokuthi uzijwayele kangakanani, kodwa futhi nezinto ezifana nokuguquguquka kwemvelo neminyaka eminingi yokuqeqeshwa komdanso owawunayo ngaphambi kokuqala i-yoga.
Ku- Ashtanga yoga , kufanele ube nomsebenzi ku-pose ngayinye ngokulandelana okuhleliwe ngaphambi kokuthi uqhubeke kuya kokulandelayo. Lokhu akulona iqiniso kwezinye izinhlobo eziningi ze-yoga , ngakho-ke akuyona into engavamile ukuthola ukuthi kunzima ukufaka izigaba eziphakathi. Akuyona into engalungile ukuqala ukusebenza ngezingqinamba eziphambili, kodwa ufuna ukuqinisekisa ukuthi awuxoshi izinto kakhulu futhi ulimaze , ikakhulukazi ezinye zezinto ezihamba phambili ze- riskier .
Uma kwenzeka uwela ohlangothini lwe-hyper-flexible we-spectrum, unezinselele zakho siqu. Yize kuyilinga ukuthatha isinqumo ngasinye kwisandiso sayo esiphezulu, uzosizwa kangcono ngokungajuli ngokusemandleni akho. Ukwelula ngokweqile akusizi ngalutho ngoba kuholela ekulimaleni okunzima ukuphulukisa. Umqondo uwukuthola indlela ephakathi ngokuqinisekisa ukuthi ukuguquguquka kwakho okulawulwayo kulawulwa ekuthumeni ngakunye ukuze kungabi yibopho.
Ukuthuthukisa Ukusebenza Kwekhaya
Ngomkhuba ovuthiwe ukhetha ukuhlola i- yoga ekhaya ngezinga elijulile. Ungase uthole ukuthi lo mkhuba wasekhaya uyindlela enhle kunazo zonke yokuzikhulula ngezinkinga ezinzima.
Yize ukuphumelela kungakwenza futhi kwenzeke ekilasini, awukwazi neze ukuthi uthisha uzofaka yini i-pose osebenzayo noma cha. Inqubekela phambili iyenzeka ngemizamo eqhubekayo, ongayibamba ngomkhuba wasekhaya.
Lokho kusho ukuthi ukusebenza komkhaya akuwona wonke umuntu futhi akufanele kusetshenziswe njengendlela yokuphakama kwe-yoga. Umkhuba osuselwa ku-studio uyaqhubeka ube yindlela esemthethweni yokwenza i-yoga , kungakhathaliseki ukuthi ubude kangakanani kulokhu. Ukusekelwa komphakathi oyitholayo ebuhlotsheni besikhathi eside ne-studio ye-yoga akufanele kuthathwe phansi. Abantu abaningi bahlanganisa ikhaya ne-studio practice ukuze kube ngcono kakhulu kokubili kwezwe.
Ukulandelana Okuthuthukisiwe Kwezenzo Zekhaya
Ukubeka ndawonye umkhuba wokwenza ekhaya kuyinto ikhono eliza nesipiliyoni kanye nokuthembela ukunyakaza kwakho okunembile. Uma unamathele, qalisa ngokufudumala ukufudumala nokwazisa okuyisisekelo kwelanga ukuze uzithuthele. Kusuka lapho, zama eyodwa noma ngaphezulu kokulandelayo:
- Surya Namskar B
- I-Moon Salutation
- Ukuma okuma: ukugeleza okuvamile , ukulandelana kwempi , nokuma izilinganiso
- Ukulandelana kwamandla noma ukuguquguquka
- Inversions
Ukuba uthisha we-Yoga
Abafundi abaningi be-yoga bacabanga ngokuqeqeshwa ukuze babe abaqeqeshi be-yoga. Kunezizathu eziningi zokwenza uqeqesho lwe-yoga othisha (YTT), kodwa umgwaqo osheshayo wokudumisa kanye nengcebo akuyona enye yazo. Noma ubani owenza ukuphila ngokufundisa i-yoga wenza kanjalo ngezindleko eziningi, ngokuvamile efundisa ezindaweni eziningi futhi enza noma yini engakwenza ukuze agcwalise amakilasi abo. Ngokwe-Yoga ka-2016 eMelika Study, amaphesenti angu-29 kuphela e-yoga othisha abika ukuthi ukufundisa kuwumthombo wabo oyinhloko wokuthola imali. Kodwa-ke, kunezizathu ezinkulu zokwenza i-YTT ngisho noma unesithakazelo ekufundiseni. Kuyindlela enhle yokuqinisa umkhuba wakho kanye namathuba ambalwa okufunda kabanzi mayelana ne-yoga anatomy kanye nefilosofi esimisweni seqembu, enesizuzo esengeziwe sokukuxhumanisa nomphakathi wabanye abathandi be-yoga.
Ukuzindla
Kungenzeka ukuthi uke wezwa kuthiwa ukuthi umsebenzi we-yoga ekuqaleni wawuhloselwe ukuvula umzimba ukuze wenze ukuhlala ukuzindla isikhathi eside kunethezekile. Hlola le mbono ngokuqala umkhuba wakho wokuzindla. I-Yoga asana ngezinye izikhathi ibizwa ngokuthi ukuzindla okuhambayo. Ukugxila emzimbeni kuyindlela enhle yokuphuma ekhanda lakho. Uma uthola ukunambitheka kwalokho okukuzwayo, zama ukufika lapho ugcina umzimba wakho usalokhu.
Ukuhlala Uvuselelwe
Njengomsebenzi okwenzayo isikhathi eside, intshiseko yakho ye-yoga ingase iguquke ngezikhathi ezithile. Ngezinye izikhathi kufanele uthathe ikhefu, kungakhathaliseki ukuthi kungenxa yokulimala, izibopho zomndeni, umsebenzi, noma ukuhamba. Lokhu kuyinto evamile futhi akukho sizathu sokucabanga ukuthi sekuphelile kuwe ne-yoga kuze kube phakade. Yoga umkhuba wokuthethelela kakhulu; kuyoba khona lapho usulungele ukubuya. Lawa macebiso okuqala kabusha umkhuba wakho azokusiza ukuba ukhulule emuva.
Kuthiwani uma kungekho sizathu esikhulu sokuyeka ukwenza i-yoga, kodwa uzizwa ungashukunyiswa noma unesizungu? Ukushintsha isimiso sakho ngeklasi elihlukile noma ngokuzama isitayela esisha se-yoga kungenza umehluko omkhulu. Ungase futhi ufune ukuhlola uma usulele kunoma imiphi imikhuba emibi ye-yoga . Izinto ezinjengokuzwakalisa okungalungile nokuthola ukuncintisana nomakhelwane wakho ematweni alandelayo zinganelisa konke okujabulisayo ngaphandle kokuya e-yoga. Ukuqaphela lezi ziphathamandla yisinyathelo sokuqala sokuvuselela isimo sakho sengqondo.
I-Yoga Myth Busting
Uma wenza i-yoga ngokwengeziwe, nakakhulu ukuthi uye waqaphela ukuthi ezinye zezinto zo-yoga othisha zisho ngomkhuba wethu othandekayo empeleni azenzi kahle. Ngokwesibonelo, inkolelo yokuthi i-yoga ngaphambi esenza namhlanje inokufana nalokho okwakuthiwa yi-yoga eminyakeni engu-5 000 eyedlule. Funda kabanzi mayelana nomlando wakamuva we-yoga ukuthola ukucaca okucacile lapho sivela khona. Ungase uphinde ubuze ukuthi ezinye zeziphakamiso eziphindaphindiwe ngokuphindaphindiwe mayelana nezinzuzo zomzimba zika-yoga zenza umqondo ngendlela enengqondo (impendulo emfushane, cha). Uchwepheshe we-Yoga anatomy u-Amy Matthews wenza ezinye ze- anatomical myth busting ngathi ukuze sisuse izinto.
Izwi elivela
Izembozo zomagazini we-yoga kanye nokuxhuma kwezithombe ze-yoga kuma-social media ziveza inguqulo eyodwa yalokho i-yoga ehamba phambili ibonakala. Kodwa uma ukhuluma nanoma ubani osele kule minyaka engaphezu kweminyaka embalwa, bazokutshela ukuthi izimo ze-acrobatic akuzona iphuzu. Izindlela ezithuthukisiwe kakhulu zingaba cishe ngemva kwe-post. I-Yoga itholakala ngokuzikhulula ekunamathiselwe okukuhlisa. Lokhu kubandakanya okunamathiselwe kwi-yoga.
> Umthombo:
> I-Yoga Journal ne-Yoga Alliance. I-Yoga 2016 e-America Study. http://www.yogajournal.com/yogainamericastudy/