Yenza lezi zindlela ngaphambi kokuba isigaba sakho se-yoga siqale
Uma uke wafika ekuqaleni kwekiga ye-yoga, cishe uye waphawula ukuthi abafundi bakho abahamba ngezinyawo ezilula emasakeni abo. Yize amakilasi amaningi eqala ngokulandelana okufudumayo, kuwumqondo omuhle ukuthi uphumelele ezimbalwa eziyisisekelo ezizosiza ukulungele iseshini phambili. Ngaphandle kokulungiselela umzimba wakho wenyama, ukwenza okumbalwa uma kwenzeka ufinyelela ematheni wakho kukufaka engqondweni yakho ye-yoga, okuhlinzeka ukuhlukaniswa okubalulekile kulo lonke usuku lwakho.
Khumbula ukuthi awudingi ukwenza ukuveza okuphelele kwalowo nalowo mbuzo. Usanda kuqala ukuhambisa umzimba wakho bese ususa ama-cobwebs. Ungasebenzisa futhi lezi zindlela zokuzenzela ekhaya, ngaphambi kokwenza ividiyo ye-yoga , noma nje ukukhulula ukucindezeleka ekupheleni kosuku.
1 - Ama-Tilts asePelvic
Qala ngokulala emhlane wakho ngamadolo ugobele ama- tilts ambalwa angaphansi kwe-pelvic .
Ukwenza lokhu, ucindezelezela phansi phansi kancane phansi, uguqula isikhumba sakho ebusweni bakho, bese usikhulula. Akuzwakala njengokuningi, kodwa ukunyakaza okucashile kunomphumela omuhle emgodleni, ukufudumala nokuwuhambisa ngokukhululekile. Uma unesimo esiqinile, ukwenza okungaba ngu-20 kulaba ngokuvamile kuzokhulula izinto.
2 - Umlenze we-Leg
Qala ukusebenza emilenzeni yakho ngokubhekiselwe phansi, kungaba ngomunye ngesikhathi noma kokubili ndawonye.
Kusukela ekugxileni kwe-pelvic, phakamisa umlenze owodwa phansi bese uhlose unyawo lwakho phansi. Gcina enye inyawo phansi noma uyilethe ukuze ujoyine owokuqala.
Uma ukulungisa imilenze kuyinselele, kuhle ukuwagcina egobile. Futhi akudingeki ukuba eze ngokugcwele nge-perpendicular. I-strap ezungeze yedwa onyawo lwakho ingenza lokhu kukhululeke kakhulu.
Uma usemisiwe, qala ukushintsha kahle bese ukhomba unyawo lwakho. Phawula ukuthi lezi zikhundla ezihluke kanjani zihluke ngokuphelele ngendlela eya phezulu umlenze wakho. Uqala ukwelula izintambo, izinyawo, amaqabunga, amathole, kanye nezimpande zamagxolo.
3 - Iso le-Needle Pose
Ukuhlala ngemuva kwakho, phambanisa isikhumba sakho sokunene phezu kwedolo eliphambene naso kweso lenaliti (sucirandhrasana). Njengoba usanda kuqalisa, ungagcina unyawo lwakho lwesokunxele phansi, ikakhulukazi uma unezinyosi eziqinile.
Uma ufuna ukwelula okukhulu, donsela ibhande lakho langakwesokunxele emzimbeni wakho. Iya kalula kusukela ezinqulwini zakho zingase zibe nzima ekuqaleni bese uqiniseke ukuthi wenza izinhlangothi zombili.
4 - I-Easy Pose
Ukuze kube ne-pose elula (sukhasana) beza ukuhlala endaweni ekhululekile, emanzini. Beka izingubo zangaphansi ezimbili noma ezimbili ngaphansi kwesihlalo sakho ukuze amadolo akho aphansi kunezinyathelo zakho. Yenza imiqulu emincane yentamo lapha.
Okokuqala, vumela i-chinja yakho iwele phansi esifubeni sakho. Bese ugoqa isifuba sakho phezu kwehlombe lesokunxele, ujikeleze ikhanda emuva, bese ulethe isikhunta ehlombe lesokunxele. Qhubeka ujikeleza kancane, uhambela noma yiziphi izindawo zokuqina, ngokujikeleza okungaba ngu-5. Bese wenza inani elilinganayo lokujikeleza ngendlela ehlukile.
Uma unenkinga ngentamo yakho, weqa ingxenye lapho uvumela ikhanda lihlehlise. Vele uhambise isikhunta phambili kusukela endlebeni kuya endlebeni esikhundleni.
5 - Izikhali ze-Eagle
Ngenkathi uhlezi ohlelweni olulula , thatha isikhundla se-arm for ukhozi pose . Lokhu kukunika ukwelula okuhle kakhulu emahlombe ehlombe kanye nendawo yangemuva, indawo okulukhuni ukuyilula.
Uma wenza isikhundla ngengalo efanele phezulu kuqala, qiniseka ukuthi uchitha isikhathi esilinganayo nengalo engakwesokunxele phezulu.
6 - Easy Twist
Gcina imilenze yakho nge-pose elula futhi uphambuke ngakwesokudla, ulethe isandla sakho sokunxele ngakwesokunene sakho sodolo nesandla sokunene ngemuva kwakho. Thatha amehlo akho ngobumnene phezu kwehlombe lakho lesokunxele, bese uphendukela ngakwesobunxele, ulethe isandla sokunene ngakwesokunxele sakho sodwesokunxele nangesokunxele ngemuva kwakho. Khumbula ukuthi lokhu kuyi-warmup nje, ngakho-ke lokhu akufanele kube yi-twist yakho ejulile.
Le ndawo yindawo enhle yokuthatha i-easy pose ibe yi- bend phambili . Njengoba usuhlezi uhlezi emanzini athile, khipha isikhundla semilenze yakho ukuze umlenze ohlukile uphambili. Ungaqhubeka ukuhlala lapha kuze kube yilapho iglasi liqala noma uqhubeke ngokulula kancane uma unesifiso.
I-7-Cat-Cow Stretch
Uma usenesikhathi esithile, yenza izinkinobho ezimbalwa zezinkabi zisekhanda . Lokhu kuzophinde kukhulule umgogodla.
Njengoba wenza lokhu ngokwakho, qaphela ukuvumelanisa umzimba wakho ekuphefumuleni kwakho, uvumele umoya uqale ukuhamba. Qala ukunyakaza ngalunye ku-tailbone yakho, uvumele ukuba ivule umgogodla kuze kube yilapho ikhanda lakho liyinto yokugcina ukuhamba.
8 - Ukuhlehla Ukubhekana Nenja
Ungase ufune ukungena inja ebheke phansi (adho mukha svanasana), ngokuyinhloko ukwelula imilenze ngesikhathi sokugcina. Phonsa izithende phezulu futhi phansi lapha ukuze ukwandise amathole nezintambo.
9 - Isimo sezingane
I-pose yezingane (i-balasana) ihlale ihlanganisa kahle isimiso sokufudumala. Nakuba ngokuvamile kubhekwa njengendlela yokuphumula, i-pose yengane inikeza ukulula okuhle kwezintambo namathanga futhi ikunika ithuba lokubheka ngaphakathi ukuze ulungiselele iklasi lakho elizayo.
I-10 - I-Goddess Pose
Abantu abaningi bathanda ukulinda ukuqala kwekilasi kunkulunkulukazi (supta baddha konasana) ukuze baqhubekele ukuvula izinkalo. Ngempela, abantu abaningi babezongena ezinkingeni eziyisishiyagalolunye ezandulele ukuthanda isonto elide kunkulunkulukazi. Uma lokhu kuyintandokazi yakho, nakanjani, yenzeni.
Ungangena futhi ohlelweni oluhlelekile lwe-pose (pose ye-cobbler ) noma uvele ubuye e-pose elula imizuzu embalwa uze ufunde ekilasini lakho.