Ukulandelana kwe-Yoga kungabonakala sengathi kuyimfihlakalo. Kuyiqiniso ukuthi kukhona ukugeleza okuvamile, okufana ne- sun salutation ejwayelekile, kodwa akukho amakilasi amabili ahlala efana ncamashi, okuyinto ebuza umbuzo othi, "Abafundisi be-yoga bazi kanjani ukucubungula abantu ngabanye abahlanganisa ndawonye ukuze benze amalungiselelo angenamaphutha? wazi ukuthi nini, kuphi, nendlela yokuguqula phakathi kwezinto ezenzayo? "
Ukholwe noma cha, ukulandelana kwe-yoga akuyona imfihlakalo enkulu (nakuba ithalente). Njengoba nje i-yoga zizibeka, ukuguqulwa kwe-yoga kunenjongo, futhi ushintsho ngalunye luhlelwe ngokuqondile ukuze lulungiselele umzimba wakho ngokulandelayo. Kukhona indlela enqubo.
Ngaphezu kwalokho, ukuguqulwa kwe-yoga, njengezimo ezibuhlungu, kubalulekile kumkhuba wakho woke we-yoga. Akufanele ukusheshisa lezi zinguquko noma ukuhamba ngokunyakaza kusuka kwesinye isimo kuya kwesinye ngaphandle kokusebenzisa ingqondo nenhloso. Uma wenza, ungaqeda ukuthengisa umkhuba wakho omfishane. URecca Weible, umfundisi we-yoga owaziwa kakhulu futhi umsunguli we Yo Yoga! , wehlisa izinzuzo nezizathu zokushintshwa okuvamile.
Ukuqwashisa
Uyazi ukuthi umkhuba wakho we-yoga kufanele ukhuthaze ukucabanga, kodwa uvame ukukhohlwa ukuphefumula ngenkathi ubambelela kunzima?
I-Weible iphawula ukuthi ukuguqulwa kwe-yoga empeleni kuyithuba lokugqugquzela ukuqwashisa nokuqhubeka nokuhambisana nalesi sikhathi, "Izinguquko-izimo noma ukunyakaza okukusiza ukuba uhambe ukusuka kwesinye isinye kuya kwesinye-kungumsebenzi womkhuba njengoba kukusiza ukuba uhlale ukhona ngenkathi ugcina ubuqotho obuhle kanye nokuphefumula ngokushelelayo njengoba ungena ku-pose ngayinye. "
Cabanga ngakho-kungase kube nzima ukuphefumula ngenkathi uzama ukulwa nesibindi III , kodwa ngesikhathi sokuguquka, kulula ukudala iphethini lokuphefumula ngokweqile.
Isibonelo, kufanele uphumelele ngesikhathi sokuhamba phambili, uguqe ngesikhathi senja ephezulu, uphinde uphinde uphinde uphinde uguquke njengoba usubuyela enja ephansi. Ukuqhubeka okuqhubekayo nokuphuma kulezi zinguquko cishe kufana nokushaya kwenhliziyo yakho, kukusiza ukuthi uhlale unengqondo njengoba uhamba.
Ukuqondanisa
Inzuzo enkulu ye-yoga ihlose ukukhomba nokulungisa ukungalingani emzimbeni, ikakhulukazi labo phakathi kwezinhlangothi ezingakwesokunxele nangakwesokudla. Empeleni, kuvamile ukuthi olunye uhlangothi lomzimba lube namandla noma luguquguquke kunolunye, okungabangela izinkinga ngokulungiswa okufanele.
I-Weible ichaza ukulungiswa ngokuthi "ukuma kahle komzimba ngamunye nganoma isiphi isikhathi, kunoma yisiphi isikhundla esiza ukugcina ukuphepha nokusebenza kwaleyo ndawo noma ukunyakaza." Ngisho noma ukungalingani kwemisipha nokuhlukumeza okungavamile, akuyona into enhle.
Yilapho ukuguqulwa kungena khona. I-Weible ichaza, "Izinguquko zithuthukisa ukulungiswa okufanele ngokukusiza ukuthi uzilungiselele futhi ufake i-pose, ekugcineni uthuthukise ukuma komzimba wakho ekuhambeni phakathi kwe-poses kanye ne-pose ngokwayo."
Ngokusebenzisa ukuguqulwa ukuthuthukisa ukulungiswa okufanele, ujabulela umkhuba ophephile, osebenza kahle.
Ukulungiselela
Enye yezindlela ezisobala kakhulu zokuguqulwa kwe-Yoga ukwenza umkhuba okhwalithi we-yoga ophezulu ukuthi walungisa kanjani umzimba wakho nge-pose ezayo. Njengoba kunikezwe inombolo enkulu ye-yoga poses, ukulandelana okunokwenzeka okungapheli kungapheli, kepha u-Weible wabelana ngezibonelo ezilandelayo
- I Half Lift : Kunezizathu eziningana ukuphakama kwesigamu kuyishintsho esivamile emva kokusebenzisa ipeni eliphambili . Lokhu kuphakamisa, ukuqondisa, nokwandisa kwe-torso kusiza ukulungisa umgogodla bese uvula isifuba esilungiselela ukuthi uphindele emuva eplanini noma uphinde ubuyele emuva kwi- chaturanga , i-pose efuna ukubandakanya komzimba wakho ophezulu.
Isizathu sesibili sokuphakama kwesigamu ukulungiselela umzimba wakho ngenhla ejulile phambili. Uma uphakamisa, ubude bomgogodla kanye nezingxenyana ezisemqoka, unikeza ikamelo elingaphezulu ukuze uqhube phambili futhi uthole ukujula okujulile nge-back and hamstrings ephansi. - Ukuya phambili Ukubheja Inja Ngaphambi Kokwehla Ukubhekana Nenja : Inja ebheke phambili ibuyisela emuva emgqeni ojulile ngenkathi uvula isifuba sakho futhi uqhuba imilenze yakho. Lokhu kukusiza ukuba ugcine isifuba esivulekile ngesikhathi inja ebheke phansi , lapho kungase kube lula ukuzingela amahlombe akho nomhume wangaphakathi.
Lokhu kuguqulwa kukuvumela ukuba uthole ubude obengeziwe ngokusebenzisa umgogodla wakho. Lezi zibili zifakazela ukuthi zenzane njengezinja ezibheke phansi ezenzakalweni njengezinhlamvu ezibheke phezulu. - Intombazane Emithathu Emilenze Ngaphambi Kwenyuka Ngonyawo : Ukuphakamisa umlenze wakho inja enemilenze emithathu kusiza ukuqhubeka nokuvula lesi sifo bese ukwandisa umgogodla, okwenze kube lula ukugcina izici zombili ngenkathi uqala ukugxilisa unyawo lwakho phambili . Ukuphakamisa umlenze owodwa ubeka ukulungiswa kwakho ukuze ukwazi ukusebenzisa ukulawula, kunokuba umxhwele, ukunyathela unyawo lwakho phambili.
Lokhu kulawulwa kwakha amandla angaphakathi ukuze ukwazi ukusebenzisa umzamo ofanayo wokubamba izilinganiso zempi nama-inversions uma usulungele lezi zimo eziphambili futhi eziyinselele. - Ukubhekelela phambili: Abaqeqeshi bavame ukunikeza abahlanganyeli ithuba lokudlulisela phambili enjaweni ebheke phansi ngaphambi kokuthuthela entabeni ye-mountain, noma i-tadasana . Lolu khetho lokuhamba phambili lukulungiselela ukuguquka noma ukugibela endaweni yokubeka ngesandla ngokukucela ukuba ufake isisindo sakho ezandleni zakho nasemagxeni. Ibuye ihambise izinyawo zakho zombili ngesikhathi esifanayo, okudinga ukuzibandakanya okusemqoka nokulawula imisipha njengoba umzimba wakho uhamba phambili.
- I-Bridge Pose Ngaphambi Kwamahlombe Ukuma : Ibhuloho livula futhi lifaka esifubeni sakho namahlombe, izindawo zomzimba okudingeka uguquguquke, kodwa uzinzile, ukuma kwehlombe. Ibhuloho ibuye ivuselele imidwebo ye-quads kanye ne-hamstrings, eyenza inkumbulo ye-muscle ukulinganisa ukuhlanganyela okufanayo lapho isigamu esingaphansi komzimba siphakanyisiwe emahlombe.
Isizathu sokuthi ibhuloho ivame ukuqhutshwa ngaphambi kokuma kwehlombe ukufudumala izindawo ezibalulekile zomzimba. Kungenzeka futhi ukusekela emuva okuphansi ngenkathi ibhuloho ibe yilapho ishintshela ngqo emahlombe ngaphandle kokukhulula ebhuloho.
Ukuguqulwa kwe-Yoga nokulandelana kuklanyelwe ukusiza ukufudumala amaqembu omzimba osondelene nawo ekubhekaneni ne-pose elandelayo ngenkathi ukhuthaza ifomu elifanele ngokukhuthaza ukukhuliswa nokubandakanya kwemisipha ehlosiwe. Kukhona njalo incazelo enengqondo yokuthi kungani inhlangano yokuguqula ingezwa ngokulandelana.
Ukwakha Amandla
I-Yoga ngokuvamile ayicatshangwa njengendlela enkulu yokwakha amandla, kodwa kuwumkhuba osebenzayo ekuboneni ubuthakathaka nokungalingani ngenkathi usebenza ukulungisa.
I-Weible amanothi ukuthi izinguquko zingasetshenziswa ukukhuthaza ukwakha amandla. "Isibonelo yisenzo sokufaka idolo lakho ekhaleni ngaphambi kokunyathela unyawo lwakho phakathi kwezandla zakho. Lokhu kuhlanganisa umzimba wakho nomzimba ophezulu, okuvumela ukuba kube khona igumbi elingaphezulu lokuletha inyawo phambili, futhi lokhu kuhlanganyela kuqinisa amandla emathunjini nasezigabeni. "
Lawula
Njengoba nje ungathuthukisa ukulungiswa nokwakha amandla nge-practice yoga evamile, umphumela olandelayo wemvelo wokusebenzisa izinguquko ezivamile ngenkathi umkhuba wakho uhlanganisa kakhulu, ukuhamba, futhi ekugcineni, ukulawula. Njengoba i-Weible ibeka, "Ukwakhiwa kwamandla kukunika inkumbulo yemisipha nokulawula okuningi ukuthi uhamba kanjani.
Lokhu kulawula kuvumela ukuthi umkhuba wakho uqhubeke. Uma ukhululekile ngokwengeziwe ukushintsha okuyisisekelo, ungaqala ukufaka izinguquko ezithuthukisiwe, njengokuhamba ukusuka ku- crow kuze kube yi- headod headstand ngaphambi kokubuyela ekukhaleni. Lolu hlobo lokuguquka kuthatha ukulawula okuningi . "
Into ewukuthi, awukwazi ukuqala ngenguquko ehambile. Kufanele uqale ngokukhetha okuyisisekelo, okuqondile ukuthuthukisa ukulungiswa okufanele, amandla nokulawula. Khona-ke ungakwazi kuphela ngokuphepha "ukuphakamisa" ukuya ezinyathelweni eziphambili.