1 - Ngehla Ebhekene Nenja - Adho Mukha Svanasana
Ukufunda ukubeka ndawonye ukuze kugeleza ngokwemvelo kungenye yezinselelo ezinkulu uma uzama ukwenza i-yoga ekhaya. Ngiyaqhubeka njalo ngincoma ukuqala ngolwasa welanga uma unamathele, kodwa uzodinga into ongayifaka kulabo abahle kakhulu. Lolu chungechunge lwemibuzo yokuma luhloselwe ukuhambisana nalo mthethosivivinywa. Uma uthathe amakilasi ambalwa e-yoga, cishe okungenani ubuke lezi zinkinga ngenxa yokuthi ziyizigaba eziningi. Ukuthola lapho ukugeleza ndawonye ukwenza ukulandelana okungaxhunyiwe kulukhuni, kuvele nje kusebenze.
Uzokwenza konke okushiwo ngonyawo olungakwesokudla, bese uthatha i-vinyasa bese wenza ohlangothini lwesobunxele. Ukuphinda izinhlangothi zombili ngezikhathi ezimbalwa kuyindlela elula yokwandisa ukuqeqeshwa kwakho. Zama ukuthatha u-5 ujjayi ojulile ukuphefumula okokuqala lapho udlula. Kulo mkhakha omude, unesikhathi esiningi sokuseka ukulungiswa kwakho ngendlela efanele. Esikhathini esilandelayo ngokusebenzisa, hlala ku-pose ngayinye ukuze uthole ukuphefumula okungu-3. Isikhathi sokugcina, zama ukuhambisa yonke imiphefumulo ukuze ugcizelele ukugeleza kwemvelo yochungechunge.
Isimo esisodwa ongase usidingi siyi- block . Kukhethwa ngokuphelele kodwa kungaba mnandi ukuthi ube nesandla uma uvame ukusebenzisa eyodwa. Uma ungenayo eyakho, ungakhathazeki. Ungakwazi ukwenza njalo ngento onayo eduze kwendlu.
Masiqale
Qala ukulandelana kwezinja ezibheke phansi . Uma kungukuqala kwakho inja yosuku, thatha ukuphefumula okumbalwa ukuze uphume imilenze yakho bese ungena ku-pose.
2 - Lunga Pose
1. Uma uphumule, ulethe unyawo olufanele phambili ngakwesokunene lapho ufika endaweni yokuhlala. Qiniseka ukuthi izinzwane ezisezinyaweni zakho zokunene zihamba phezulu ngesandla sakho sokunene.
2. Uma unyawo lungenzeli indlela yokuya phambili kombhede owodwa, sebenzisa isandla sakho sokunene ukuze usize ukusifaka phambili.
3 - I-Warrior I-Virabhadrasana I
1. Pivot ibhola onyaweni lwakho lwesokunxele, wehlisa isithende sakho kwesokunxele phansi mat. Unyawo lwakho luzoba cishe nge-degree-45 degree.
2. Nge-inhalation, phakamisa izingalo zakho zibe yi- Warrior I. Qinisekisa ukuthi zombili izinkalo zakho zibhekene nombhede ngaphambili. Uma lokhu kunzima, zama ukukhulisa isimo sakho ngokunyakaza unyawo ngalunye kuya emaphethelweni ohlangothini wombhede wakho.
3. Gxilisa ibhande lakho langaphambili ukuze ithanga lakho lokunene liqhubekele ekubeni lifana nephansi.
4 - I-Warrior II - Virabhadrasana II
1. Ngesikhathi sokuphefumula, vula izingalo zakho ukuze zilandele phansi. Ngesikhathi esifanayo, buyisela emuva i-hip yangakwesokunxele, ukuze ungene ku- Warrior II .
2. Thatha isikhashana ukuphawula ukuthi lokhu kuyindawo ehlukile ye-hip kune-Warrior I. Esikhundleni sokubhekene nombhede wakho, izinkalo zakho manje zibhekene nohlangothi lwesobunxele. Qinisekisa ukuthi izinyathelo ziyizinga.
3. Qhubeka ukugcina idolo lakho lokunene ligobile kakhulu. Qaphela uma idolo lakho lokunene lifuna ukuthuthela ngasemkhatsini we-midline bese uyibuyisela emuva kwesinxele sakho sokunene.
5 - I-Reverse Warrior
1. Uma uphahlaza, finyelela ingalo yakho yangakwesokudla phambili phambili ngamasentimitha ambalwa uphinde uwujikeleze phezu kwendlebe yakho yangakwesokudla lapho uphindela emuva empini.
2. Vumela isandla sakho sokunxele sihambe phansi umlenze wakho wesobunxele bese uhlala kancane kumthanga wakho noma ithole.
3. Umlenze wesokudla ufuna ngempela ukuqondisa. Ungavumeli!
6 - I-Angle Ngaphandle Yokwakheka - Utthita Parsvakonasana
1. Ngaphandle kwe-exhale, faka engxenyeni ehlangene ye-angle ngokuzungeza ingalo yangakwesokudla ukuze uphumule phambili kwesokudla sakho (kusalokhu kufana phansi) ithanga lesokudla.
2. Isandla sakho sokunxele sifinyelela ngqo kuze kube sehlahleni.
3. Uma izinyathelo zakho zivulekile kakhulu, ungakhetha ukuletha isandla sakho sokunene ngaphakathi noma ngaphandle kwesinyawo sokunene. Sebenzisa ibhokisi lakho ngaphansi kwesokunene, uma kunesidingo.
4. Yengeza kunoma yikuphi ukuhluka kwe-angle side enwetshiwe oyithandayo. Uma uhlangabezana nalokhu kulandelana izikhathi ezingaphezu kwesisodwa, ungangezela ngokuhluka kwakho kokudlula okulandelayo.
7 - I-Triangle Pose - Utthita Trikonasana
1. Ngaphandle kokukhipha, vula umlenze wakho wokunene ufike enxantathu .
2. Isandla sakho sokunene singakwazi ukuphumula ebusweni bakho, esikhwameni, noma ebhokisini elingaphandle kwesandla sakho sokunene.
3. Yandisa ingalo yakho kwesokunxele phezulu ngqo.
4. Cabanga ngokufaka isikhwama sokunxele ngakwesokunxele bese uhlombe lwesokunxele phezu kwehlombe langakwesokudla.
5. Phendulela etafuleni ukuvula isifuba sakho.
I-Half Moon Pose - I-Ardha Chandrasana
1. Thatha isandla sakho sokunxele ngakwesokunxele sakho. bese unciphisa idolo lakho lokunene ngokuligoqa kancane.
2. Slayida isandla sakho sokunene phambili kuze kube ngu-12-18 amasentimitha phambi kwesigunxele sokunene kanye no-6 amasentimitha ngakwesokudla. Thatha ibhokisi ngaphansi kwesandla sakho, uma kunesidingo.
3. Phakamisa umlenze wakho wesobunxele ohlangothini ukuze ufike enyangeni yonke .
4. Ihlombe lakho lesokunxele liphezu kwesandla sakho sokunene.
5. Phendulela ingalo yesobunxele kuya ephahleni bese uletha ukubuka ngakwesokunxele.
9 - Ngaphansi Ukubhekana Nenja
1. Hamba emuva inja ebheke phansi.
2. Phumula lapha ngokuphefumula okuncane noma uthathe i-vinyasa noma uphumule endaweni yengane ngaphambi kokuphinda konke ukulandelana ngakwesokunxele.