Yize kungaba nzima kunoma ubani ukuba anqobe ukukhathazeka kwakhe kokuqala futhi aqale ukwenza i-yoga , kubonakala kunzima kwamanye amadoda. Kukhona umuntu oyedwa engimaziyo okhuluma nami mayelana nokuzama i-yoga njalo lapho ngimbona kodwa angakwazi ukwenza ukuthi akwenze. Kunezici ezimbalwa ezenza kube nzima kubafana ukukhombisa esikoleni sabo sokuqala se-yoga, naphezu kwemizwa yabo engaphansi yokuthi iyobahle ngempela kubo. Uma lokhu kuzwakala kujwayelene nawe, enye yezindlela ezinhle kakhulu zokuqala ukuzizwa ukhululekile ukuqhuba ezinye izimo zokuhlala ekhaya. Nakuba ngihlale ngikhuthaza abaqalayo ukuba baye ekilasini ngangokunokwenzeka, kuningi futhi okumele kukhulunywe ngokufunda abambalwa ababeka phambili futhi baqale ukuzwa izinzuzo zomkhuba ojwayelekile.
Izwi Mayelana Nezinhlelo
Izindleko ezinjengamabhuloki nezingubo zokulala zingenza umehluko omkhulu ohlelweni lwama-yoga lwaqala. Ukusebenzisa izisetshenziswa kukusiza ungene ukulungiswa okulungile ukuze usize umzimba wakho welula ngendlela ephephile. Uma ungenazo izasesheli ezisemthethweni, ungazama ama- hacks ethu. Amabhulogi ayasiza kakhulu . Ungasebenzisa izincwadi ezinzima, amabhokisi, amathini amathrekhi adiliziwe, izitezi zesinyathelo, izihlalo zezingane, noma ngabe unayo indlu.
Izwi Mayelana Nokuphefumula
Ungasetshenziselwa ukulinganisa ukuqeqeshwa kwakho ku-reps, isethi, noma amaminithi. I-Yoga poses ilinganiswa ngokuphefumula. Okungcono, ukuphefumula okujulile ngekhala. Uma i-pose ibangela ukungahambi kahle, cabanga ngokuthumela umoya endaweni lapho leyo nzwa ikhona khona. Qaphela uma umoya wakho ufuna ukuza ngokushesha noma ungajulile kwezinye izikhundla bese uzama ukwandisa. Uma ukuphefumula kunzima kunoma yikuphi ukuma, phuma uphinde uphumule.
Isixwayiso: Ukukhiqizwa Okuvamile!
Lena isimiso esenzelwe abantu abanezintambo eziqinile, ama-hamstrings, namahlombe kodwa imizimba enamandla ephezulu. Ngokuvamile, lokhu kuchaza amadoda amaningi asebenzisa kodwa angenayo isipiliyoni se-yoga, kodwa angasebenza kalula nje nowesifazane onomzimba ofanayo. Ngokufanayo, kunamadoda amaningi aguquguqukayo, kungokwemvelo, e-yoga, noma kwezinye izinhlobo zokuzivocavoca. Uma lokhu kuyiqiniso kuwe, bheka ezinye zezinhlelo zokusebenza zethu ze-yoga .
1 - Ukuma phambili okumi phambili
I-pose yokuqala iyisikhonkwane esibheke phambili , okuyinto evame ukululalela izintambo kunokuba uhlezi phambili ebhontsheni ngoba amandla adonsela phansi asisiza. Ungakhathazeki ngokuthinta izinzwane zakho noma phansi. Vele ugibele imilenze eqondile ngaphandle kokuvala ngamadolo. Izinyawo zakho kufanele zibe ngamakhilomitha amaqhamuka. Lokhu kubizwa kuthiwa u-uttanasana.
Thatha ukujula okujulile bese ufika emgqeni owedlule (i-ardha uttanasana). Lokhu kusho ukufika kuze kube yilapho umhlane wakho uphansi futhi uphumule izandla zakho emagqumeni akho noma emathangeni (gwema ukubeka izandla zakho ngqo emadolweni akho). Ku-exhale yakho elandelayo, faka inkinobho yakho yesisu emgodleni wakho bese uphindela emuva emgqeni ojulile. Phinda lokhu emuva izikhathi eziphindwe kasikhombisa, unake izintuthwane zakho kanye nokukhipha.
2 - Lunge Plus i-Twist
Bhonqa amadolo akho njengoba kunesidingo ukuze ulethe izintende zezandla zakho phansi. Hamba unyawo lwakho lokunene ngemuva kombhede wakho, ugcine ibhande elingakwesokunxele ligobile phezu kwesinxele sasebunxele. Hlala ebhola lonyawo lwakho lokunene bese ugcina unyawo oluqondile ngqo. Ungafika ngezandla zakho noma usebenzise amabhlogo phansi kwezandla zakho. Thatha ukuphefumula eziningana kulolu lunge lomgijimi. Bese usitshala isandla sakho sokunene ngokuqinile phansi noma ibhande bese uphakamisa isandla sakho sokungakwesokunxele kuya edilini ufike endaweni ephikisayo. Phawula ukuthi ukuphikisana kwenza kube nzima ukuphefumula. Hlala u-3-5, bese ukhulula isandla sakho sobunxele phansi, hamba unyawo lwakho lokunene phambili ekubhejeni phambili bese uphinda ngaphesheya.
3 - Cat kanye Cow
Okulandelayo, eze ezandleni zakho nasemadolweni. Qinisekisa ukusetha ngezibungu zakho ngaphansi kwamahlombe akho namadolo akho ngaphansi kwezinyathelo zakho. Uma amadolo akho ezwela, faka ingubo noma ithawula ngaphansi kwabo ukuze udilize. Uzofudumala umgogodla wakho ngezinye izinkomo zenkomo . Nge-inhalation, phakamisa umsila wakho, uphonsa isisu sakho, uphakamise ikhanda lakho. Esikhathini esiphuthumayo esilandelayo, thinta umsila, ujikeleze umgogodla bese uphonsa ikhanda lakho. Qhubeka lezinyathelo eziphikisanayo ngokuphefumula ngalunye ngezingu-5.
4 - Ngehla Ebhekene Nenja
Manje uzoya enja ebheke phansi . Kungenzeka ukuthi uzwile ngalokhu ngisho noma ungakaze wenze i-yoga ngaphambili. Ngenye yezinto ezivame kakhulu. kwenziwa cishe zonke izifundo ze-yoga. Izandla namadolo akubeka kahle. Gcoba izinzwane zakho phansi bese uphonsela ezandleni zakho. Phakamisa imilenze yakho, uphinde uhambise amahlombe akho ukuze angabe esengaphezu kwama-wrists akho futhi ulethe phezulu. Umzimba wakho wenza ukuma kwe-V. Vumela ikhanda lakho lilinde. Bend one knee bese elinye, ukuhamba ngemilenze. Ungagcina amadolo akho egobile uma ungakwazi ukulungisa imilenze yakho. Hlala u-5 ukuphefumula.
5 - Iplank
Isikhundla singazijwayele uma ulandela izitayela zokuzikhandla. Kusuka inja ebheke phansi, shiya umzimba wakho phambili ukuze amahlombe akho abuyele phezu kwama-wrists akho. Amaconsi akho ahlehlise futhi imilenze yakho ihlale iqonde njengoba usuzokwenza i-push up. Cabanga ngomzila oqondile wamandla kusuka emakhanda ekhanda lakho kuya ezithendeni zakho. Ukubamba iplanki kuyindlela enhle yokuqinisa ingqikithi yakho . Hlala ukuphefumula okungu-5 kuya kwangu-10, uqinisekise ukuthi ungabamba ukulungiswa kwakho isikhathi esigcwele. Uma izinyathelo zakho ziqala ukugcoba noma ukuhlunga amahlombe, sekuyisikhathi sokuphuma.
6 - i-Squat
Hamba izandla zakho emuva ezinyaweni zakho. Vula izinyawo zakho ngokubanzi njengoba umbhede wakho (ububanzi obungaba ngu-18 intshi). Vula izinzwane zakho bese uguqa ngamadolo kusikhundla sokuxosha (i-garland pose) . Lokhu kuyinselele ngempela kubantu abanezintambo eziqinile, ngakho sebenzisa ukuguqulwa okulandelayo uma kunesidingo. Uma izithende zakho zivela, gcwalisa ingubo futhi uyibeke ngaphansi kwezithende zakho ukusekela. Ufuna ukwazi ukubuyela emuva ezithende zakho esikhundleni sokusigcoba isisindo sakho esizokwenzeka uma uzohlala ezinqoleni ezinyaweni zakho. Ungaphinda ulayishe okuthile ngaphansi kwe-butt yakho ukukusekela. Ibhokisi le-yoga lihle uma unalo. Uma ungakwenza, ulethe ama-elbow akho ngaphakathi kwamadolo akho nezandla zakho endaweni yokuthandaza phambi kwenhliziyo yakho. Uma lokho kungasebenzi, gcina izandla zakho phansi. Uma unamahlombe emadolo, phuma. Uma kunzima emagqumeni nasezinhlungwini, cabanga ukuthumela umoya wakho kulezo zindawo.
Isihlahla sesi-7
Sukuma uphonse imilenze yakho. Manje uzosebenza ngokulinganisa. Shift isisindo sakho emlenzeni wakho wokunene bese uphonsa idolo lakho lesobunxele ukuphakamisa unyawo lwakho lwesobunxele phansi. Ukuze ungene emthini pose , uzobeka inhlansi yonyawo lwakho lwesobunxele ngaphakathi kwesigxathu sakho sokunene. Uma ungayithola emthangeni wangaphakathi, mkhulu. Uma kungenjalo, yibeke phansi kodwa hhayi ngokuqondile eceleni kwebanga lakho. Thola iphuzu elinqunyiwe ukuze ugxilise amehlo akho bese ubamba ukuphefumula okungu-5. Kulungile ukugoqa noma ukuwa. Vele uphindele emuva. Izinto ezinhle ngomuthi wukuthi uzothuthukisa ngokushesha ibhalansi yakho ngokuzijwayeza njalo. Qiniseka ukwenza imilenze yomabili.
8 - I-Cobbler's Pose
Uma usuqedile ngomuthi weza ukuhlala phansi. Letha izinyawo ezinyawo zakho ndawonye bese uguqa amadolo akho ohlangothini oluthile ukuze welula indawo yokugaya endaweni yezinkukhu . Uma lokhu kunzima, zama ukuhlezi phezu kwengubo eboshwe noma ibhokisi. Ungafaka futhi amabhlogo (noma imithwalo) ngaphansi kwamadolo onke ukuze uthole ukusekelwa. Thatha ama-inhales ajulile kanye nama-exhales lapha.
9 - I-Bridge Pose
Lala emhlane wakho ngamadolo akhokile futhi izinyawo zakho ziyafana. Finyelela phansi futhi uqinisekise ukuthi ungadla izithende zakho ngezandla zakho. Ngesikhala sokuphuza, phakamisa izintambo zakho phansi kuze kubhuloho pose . Zama ukungenelela iminwe yakho ngemuva kwakho bese uhlunga amahlombe akho ngaphansi kwesandla sehlombe. Uma lokho kungasebenzi, gcina izingalo ngezinhlangothi zakho. Ungavumeli izinyawo zakho ziphume noma amadolo akho avuleke. Gcina izintambo ziphakanyiselwe ukuphefumula okungu-5 bese ukhulula. Phumla ukuphefumula okuncane bese uphakamisa futhi. Uma unesivinini esikhulu, ibhuloho esekelwe nebhokisi ngaphansi kwe-sacrum yakho nayo iyindlela yokukhetha.
10 - Bonus Pose! I-Crow
I-Crow iyingxenye yakho yokuqala yogaga? Yebo, futhi ngizokutshela ukuthi kungani. Abantu abanezidumbu ezinamandla kanye nomgogodla onamandla angasenza izilinganiso zengalo ngokushesha ngemuva kokuqala ukwenza i-yoga. Ukuqeda lezi zimo ezingase kubonakale zingenakwenzeka okokuqala kuhlaziywa i-yoga futhi kwakha ukuzethemba. Ngeke ufike khona lapho, kodwa kumnandi ukuzama. Kusuka ku-squat, vuka phezu kwezinyawo ezinyaweni zakho. Bendza izingalo zakho ngqo, uphendulele izingalo zakho ezingaphezulu zibe eshalofini lamadolo akho. Phakamisa inqwaba yakho bese uqala ukushintsha isisindo sakho phambili. Cindezela amadolo akho ngokuqinile emaceleni akho angaphezulu. Dlala ngokuphakamisa unyawo olulodwa noma mhlawumbe bobabili bezwa phansi. Uma uzizwa ungakakulungeli lokhu pose, akukho nkinga. Vele ujike.
11 - I-Corpse Pose
Isikhathi ngasinye se-yoga siphelela ngokuphumula ekufeni , futhi kuthiwa ukuphumula kokugcina. Umqondo ukukhuluma ngokukhululekile ngokuphelele ukujabulela imiphumela yomkhuba wakho nokususa ingqondo yakho ngokuzindla okuncane.