Kutheni usenza i-yoga?
Iingenelo zokuziqhelanisa neyoga zininzi, yiyo loo nto uthando lwabantu ngeyoga lukhula nje. Nokuba ufuna ukuphucula ukuguquguquka komzimba wakho kunye nokulinganisela, ukulungisa ukuma okungalunganga, ukuphucula ukuma kwamathambo, ukunciphisa uxinzelelo lomzimba kunye nentlungu engapheliyo, okanye ufuna nje ukuphuhlisa umkhwa wokuzilolonga, iyoga ngumdlalo ofanelekileyo kakhulu. Kukho izikolo ezininzi zeyoga, kwaye iindlela zeyoga zezikolo ezahlukeneyo zahlukile kancinci. Abantu bayo yonke iminyaka banokukhetha okanye balungise iindlela ezifanelekileyo ngokwempilo yabo yomzimba. Ukongeza, kuba iyoga igxininisa ekuqwalaseleni nasekuqondeni umzimba, kwaye ikhuthaza abantu ukuba baphumle ngokulungelelanisa ukuphefumla kwabo kunye nokucamngca, iluncedo kakhulu ekugcineni nasekuphuculeni impilo yengqondo.
Iintshukumo ze-yoga ezi-4 zabaqalayo
Ngaphambi kokuba uqale ukuziqhelanisa neyoga, kungcono ukolula kancinci ukuze ufudumale intamo yakho, izihlathi, amaqakala, amaqatha kunye namanye amalungu ukuze uthintele uxinzelelo. Ukuba iimeko ziyavuma, sebenzisa imathi yeyoga kangangoko unako, kuba ayinakutyibilika kwaye ithambile ukuze ikuthintele ekutyibilikeni okanye ekwenzakaleni ngexesha lokuziqhelanisa, kwaye inokukunceda ugcine ukuma kakuhle.
Inja Ejonge Phantsi
Inja Ejonge Phantsi yenye yezona ndlela zokuma zeyoga zaziwayo. Exhaphakileyo kwiVinyasa Yoga nakwiAshtanga Yoga, yindlela yokuma yokolula umzimba wonke engasetyenziswa njengendlela yokutshintsha okanye yokuphumla phakathi kweendlela zokuma.
Iingenelo zePosi yeYoga yeNja esezantsi:
■ Yolula umzimba ongezantsi ukuze ithomalalise iintlungu ezingapheliyo ezibangelwa kukuhlala ixesha elide okanye imisipha yemisipha eqinileyo
■ Ivula kwaye iqinise umzimba ongasentla
■ Yandisa umqolo
■ Yomeleza izihlunu zengalo nemilenze
Amanyathelo okuziqhelanisa:
1. Lala ngezandla zakho nangamadolo, izandla zakho zilungelelaniswe kakuhle emagxeni akho, namadolo akho alungelelaniswe nezinqe zakho ukuze axhase umzimba wakho.
2. Xa ucinezela iintende zakho emhlabeni, kufuneka wolule iminwe yakho kwaye usasaze ubunzima bomzimba wakho ngokulinganayo kwiintende zakho nasemaqakaleni.
3. Beka iinzwane zakho kwi-yoga mat, phakamisa amadolo akho, uze ulungise imilenze yakho kancinci kancinci.
4. Phakamisa i-pelvis yakho uye eluphahleni, gcina imilenze yakho ithe tye, kwaye sebenzisa izandla zakho ukutyhala umzimba wakho umva.
5. Yenza imo engu-V eguqulweyo ecaleni lomzimba wonke, uze ucinezele iintende zezandla nezithende ngaxeshanye. Lungelelanisa iindlebe neengalo zakho, uphumle kwaye wolule intamo yakho, uqaphele ukuba intamo yakho ayijiki.
6. Cinezela isifuba sakho ngasemathangeni akho uze wolule umqolo wakho uye eluphahleni. Kwangaxeshanye, izithende zitshona kancinci emhlabeni.
7. Xa uziqhelisa okokuqala, ungazama ukugcina le ndlela yokuma malunga namaqela amabini ukuya kwamathathu okuphefumla. Ubude bexesha onokugcina le ndlela yokuma bunokwandiswa ngenani lemisebenzi yokuzilolonga.
8. Ukuze uphumle, goba amadolo akho kancinci uze uwabeke kwi-yoga mat yakho, ubuyele kwindawo yokuqala.
Iingcebiso zabaqalayo:
Inja Ehlayo isenokubonakala ilula, kodwa abaninzi abaqalayo abakwazi ukuyenza ngokuchanekileyo ngenxa yokwenzakala okanye ukungabi namandla okuguquguquka. Ukuba izithende zakho azikho emhlabeni, umqolo wakho awukwazi ukululama, okanye umzimba wakho ukwimo yangaphakathi "U" endaweni yokuma yangaphakathi "V", kusenokwenzeka ukuba inxulumene nemisipha yesinqe eqinileyo, iihamstrings, okanye amathole. Ukuba uhlangabezana nezi ngxaki, zama ukulungisa indlela ome ngayo ngokugoba amadolo akho kancinci ngelixa uziqhelanisa, ugcine umqolo wakho uthe tye, kwaye uphephe ukubeka bonke ubunzima kwiingalo zakho nasezandleni zakho.
I-Cobra
I-Cobra yindlela eqhelekileyo yokugoba umqolo kwaye yindlela eqhelekileyo yokubulisa ilanga. I-Cobra inceda ukuqinisa umqolo kwaye ikulungiselele iindlela ezinamandla zokugoba umqolo.
Iingenelo zeCobra Yoga Pose:
■ Yomeleza izihlunu zomqolo nezemilenze yangasemva
■ Yandisa ukuguquguquka komqolo
■ Vula isifuba sakho
■ Yolula amahlombe, umqolo ongasentla, umqolo ongezantsi kunye nesisu
■ Yomeleza amahlombe, isisu kunye namaqakala
■ Ukunciphisa iintlungu ze-sciatica
Amanyathelo okuziqhelanisa:
1. Qala ulale ugobile uze wolule imilenze neenzwane zakho, ubeke inyathelo leenyawo zakho kwi-yoga mat enobubanzi obulingana nobe-pelvis yakho, kwaye ugcine ibhalansi.
2. Beka iintende zakho phantsi kwamagxa akho uze ucinezele kwi-yoga mat, amagxa akho ejonge ngaphakathi kwaye iingqiniba zakho zijonge ngasemva.
3. Lala ujonge phantsi, intamo yakho ingathathi cala.
4. Xhasa umzimba wakho ngokulinganayo ngezandla zakho, isinqe, amathanga angaphambili kunye namanyathelo angaphakathi.
5. Phefumla umoya uze uphakamise isifuba sakho, yolule intamo yakho, uze ujike amahlombe akho umva. Ngokuxhomekeke ekubeni umzimba wakho uguquguqukayo kangakanani, ungakhetha ukugcina iingalo zakho zithe tye okanye zigobile, kwaye uqinisekise ukuba i-pelvis yakho ikufutshane ne-yoga mat.
6. Bamba i-pose imizuzwana eli-15 ukuya kwengama-30, ugcine ukuphefumla kwakho kuzinzile kwaye kukhululekile.
7. Njengoko ukhupha umoya, yehlisa umzimba wakho ongasentla kancinci ubuyele emhlabeni.
Iingcebiso zabaqalayo:
Khumbula ukuba ungagobi kakhulu umqolo ukuze uphephe iintlungu zomqolo ezibangelwa kukucinezelwa kakhulu komqolo. Imeko yomzimba yomntu wonke yahlukile. Ukuze uphephe ukutsala nzima izihlunu zomqolo, qinisa izihlunu zakho zesisu ngexesha lokuziqhelanisa, sebenzisa izihlunu zesisu ukukhusela umqolo, kwaye uvule umzimba ongaphezulu.
Inja Ejonge Phezulu
Inja Ejonge Phezulu yenye indlela yokwenza i-yoga egobileyo. Nangona ifuna amandla angaphezu kweCobra, ikwayindlela entle yokuqala abantu abaqalayo. Le ndlela yokwenza inokunceda ukuvula isifuba namagxa nokuqinisa iingalo.
Iingenelo ze-Upward Dog Yoga Pose:
■ Yolula isifuba, amagxa kunye nesisu
■ Yomeleza izihlunu, iingalo kunye nomqolo
■ Phucula indlela oma ngayo
■ Yomeleza imilenze yakho
Amanyathelo okuzilolonga:
1. Lala ugobile ibunzi lakho uze unyathele kwi-yoga mat, imilenze yakho ibekwe ecaleni kwaye ibanzi njengeenqe zakho.
2. Beka izandla zakho ecaleni kweembambo zakho ezisezantsi, ufaka iingqiniba zakho ngaphakathi uze uphakamise amahlombe akho emhlabeni.
3. Yolula iingalo zakho zithe nkqo uze uvule isifuba sakho usibeke eluphahleni. Cinezela iinzwane zakho emhlabeni uze uphakamise amathanga akho.
4. Yolula imilenze yakho ithe tye, izandla zakho kunye neenyawo zakho kuphela zichukumisa umhlaba.
5. Gcina amahlombe akho ehambelana nezandla zakho. Tsala amahlombe akho ezantsi uze wolule intamo yakho, utsale amahlombe akho kude neendlebe zakho.
6. Bamba umoya kangangezihlandlo ezi-6 ukuya kwezili-10, uze uphumle uze ubuyisele umzimba wakho emhlabeni.
Iingcebiso zabaqalayo:
Abantu abaninzi babhidanisa indlela yokuma kwenja ephakanyisiweyo nendlela yokuma kwe-cobra. Enyanisweni, umahluko omkhulu phakathi kwezi zimbini kukuba indlela yokuma kwenja ephakanyisiweyo ifuna iingalo zihlale zithe tye kwaye i-pelvis kufuneka ingabi phantsi. Xa uziqhelanisa nendlela yokuma kwenja ephakanyisiweyo, amahlombe, umqolo kunye namathanga kufuneka asetyenziswe ukulungelelanisa amacala omabini omzimba ukuthintela uxinzelelo kunye nokolula umzimba wonke ngempumelelo.
Umntwana Ovuyayo
I-Happy Baby yindlela elula yokuphumla yabaqalayo, kwaye idla ngokwenziwa ekupheleni kweyoga okanye ukuziqhelanisa ne-putila.
Iingenelo zeYoga yoMntwana oHappy:
■ Yolula amathanga angaphakathi, imisipha yangaphakathi, kunye nemisipha yemisipha
■ Ivula izinqe, amahlombe, nesifuba
■ Ukunciphisa iintlungu ezisezantsi komqolo
■ Ukunciphisa uxinzelelo kunye nokudinwa
Amanyathelo okuzilolonga:
1. Lala ngomqolo wakho, intloko yakho nomqolo wakho ucinezelwe kwi-yoga mat
2. Goba amadolo akho ukuya kuma-90 degrees uze uwasondeze esifubeni sakho. Goba iingqiniba zakho uze ubhekise iintende zeenyawo zakho eluphahleni.
3. Bamba umphandle okanye ingaphakathi leenyawo zakho ngezandla zakho, tsala amadolo akho emacaleni omzimba wakho, uze utsale amadolo akho kufutshane namakhwapha akho.
4. Gcina amadolo akho egobile nezithende zakho zijonge eluphahleni. Khulula izinqe zakho uze usondeze amadolo akho esifubeni sakho.
5. Phefumla kancinci, nzulu uze ugcine ukuma kwakho, ushukuma kancinci ukusuka kwelinye icala ukuya kwelinye.
Iingcebiso zabaqalayo:
Ukuba awukwazi ukubamba iinyawo zakho ngaphandle kokuphakamisa amahlombe akho, isilevu, okanye ukugoba umqolo wakho, usenokungabi nakuguquguquka ngokwaneleyo. Ukuze ugqibezele le ndlela yokuma, ungazama ukubamba amaqatha akho okanye amathole endaweni yoko, okanye ubeke intambo yeyoga embindini we-arch yeenyawo zakho uze uyitsale ngelixa uziqhelanisa.
Mamela umzimba wakho xa usenza i-yoga, kwaye umzimba womntu wonke wahlukile kancinci, ngoko ke inkqubela yokuziqhelanisa nayo yahlukile. Ukuba uziva iintlungu ngexesha lokuziqhelanisa, nceda uyeke ngoko nangoko ucele iingcebiso kumqeqeshi we-yoga oqeqeshiweyo ukuze uqonde iindlela ze-yoga ezifanelekileyo kuwe.
Apha eZIYANG sinikezela ngeentlobo ngeentlobo zeempahla zeyoga kuwe okanye kwibhrendi yakho. Singumthengisi omkhulu kunye nomvelisi. I-ZIYANG ayinakukwenza ngokwezifiso kwaye ikunike i-MOQ ephantsi kakhulu, kodwa ikwakunceda wenze uphawu lwakho. Ukuba unomdla,nceda unxibelelane nathi
Ixesha leposi: Disemba-27-2024
