Kungani uzijwayeza i-yoga?
Izinzuzo zokuzijwayeza i-yoga ziningi, yingakho uthando lwabantu lwe-yoga lukhula kuphela. Kungakhathaliseki ukuthi ufuna ukuthuthukisa ukuguquguquka nokulinganisela komzimba wakho, ukulungisa ukuma okungalungile, ukuthuthukisa ukuma kwamathambo, ukukhulula ukucindezeleka ngokomzimba nobuhlungu obungapheli, noma ufuna nje ukuthuthukisa umkhuba wokuzivocavoca, i-yoga iwumdlalo ofaneleka kakhulu. Kunezikole eziningi ze-yoga, futhi izimo ze-yoga zezikole ezahlukene zihluke kancane. Abantu bayo yonke iminyaka bangakhetha noma balungise ukuma okufanelekile ngokuya ngokufaneleka kwabo ngokomzimba. Ngaphezu kwalokho, ngenxa yokuthi i-yoga igcizelela ukucabangela nokuqonda umzimba, futhi ikhuthaza abantu ukuba baphumule ngokulungisa ukuphefumula nokuzindla kwabo, kuyasiza kakhulu ekugcineni nasekuthuthukiseni impilo yengqondo.
Izinyathelo ezi-4 ze-yoga zabaqalayo
Ngaphambi kokuba uqale ukuzijwayeza i-yoga, kungcono ukwelula kancane ukuze ufudumale intamo yakho, izihlakala, izinqe, amaqakala namanye amalunga ukuze uvimbele ubunzima. Uma izimo zivuma, sebenzisa i-yoga mat kaningi ngangokunokwenzeka, njengoba ine-cushion engasheleli futhi ethambile ukuze ikuvimbele ukuthi ungasheleli noma ulimale ngesikhathi sokuzilolonga, futhi ingakusiza ukuba ugcine ukuma kalula.
Inja Ebheke Phansi
Inja Ebheke Phansi ingenye yezimo ze-yoga ezaziwa kakhulu. Okujwayelekile ku-Vinyasa Yoga kanye ne-Ashtanga Yoga, i-pose enwebekayo egcwele umzimba wonke engasetshenziswa futhi njengenguquko noma indawo yokuphumula phakathi kokuma.
Izinzuzo ze-Dog Yoga Pose eziphansi:
∎ Ukwelula umzimba ongezansi ukuze kudambise ubuhlungu obungapheli obubangelwa ukuhlala isikhathi eside noma imisipha eqinile
■ Ukuvula nokuqinisa umzimba ongaphezulu
■ Nweba umgogodla
■ Ukuqinisa imisipha yengalo nemilenze
Prakthiza izinyathelo:
1, Lala ezandleni nasemadolweni, izihlakala zakho ziqondaniswe ema-engeli angakwesokudla emahlombe akho, namadolo akho aqondaniswe nezinqulu zakho ukuze usekele umzimba wakho.
2, Lapho ucindezela izintende zakho emhlabathini, kufanele welule iminwe yakho futhi usabalalise isisindo somzimba wakho ngokulinganayo ezintendeni zezandla zakho nasemaquleni.
3, Beka izinzwane zakho kumata we-yoga, phakamisa amadolo akho, futhi kancane uqondise imilenze yakho.
4, Phakamisa i-pelvis yakho ophahleni, gcina imilenze yakho iqondile, futhi usebenzise izandla zakho ukusunduza umzimba wakho emuva.
5, Yakha umumo ka-V ohlanekezelwe ohlangothini lomzimba wonke, bese ucindezela phansi ezintendeni nasezithendeni ngesikhathi esifanayo. Qondanisa izindlebe nezingalo zakho, phumula futhi welule intamo yakho, uqaphele ukuthi ungayivumeli intamo yakho ilenge.
6, Cindezela isifuba sakho emathangeni akho bese welula umgogodla wakho ophahleni. Ngesikhathi esifanayo, izithende zishona phansi kancane kancane.
7, Uma uzilolongela okokuqala, ungazama ukugcina lesi simo cishe ngamaqembu amabili kuya kwamathathu okuphefumula. Ubude besikhathi ongakwazi ukugcina ukuma bungandiswa ngenani lokuzivocavoca.
8, Ukuze uphumule, gobisa amadolo akho ngobumnene futhi uwabeke kumata akho e-yoga, ubuyela endaweni yokuqala.
Amathiphu wabaqalayo:
Inja Ephansi ingase ibukeke ilula, kodwa abaqalayo abaningi abakwazi ukukwenza ngendlela efanele ngenxa yokulimala noma ukuntula ukuguquguquka. Uma izithende zakho zisuka phansi, iqolo lakho alikwazi ukuqondeka, noma umzimba wakho ungaphakathi umumo othi “U” esikhundleni somumo ongaphakathi “V”, kungenzeka ukuthi uhlobene nokuguquguquka kwenyonga, imisipha, noma amathole. Uma uhlangabezana nalezi zinkinga, zama ukulungisa ukuma kwakho ngokuguqa kancane amadolo akho ngenkathi uzilolonga, ugcine umgogodla wakho uqondile, futhi ugweme ukubeka sonke isisindo ezingalweni zakho nezandla.
Imfezi
I-Cobra iyi-backbend kanye nokubingelela kwelanga okuvamile. Imfezi isiza ukuqinisa iqolo futhi ikulungiselele ama-backbends aqinile.
Izinzuzo ze-Cobra Yoga Pose:
■ Ukuqinisa umgogodla nemisipha yemilenze yangemuva
■ Ukwandisa ukuguquguquka komgogodla
■ Vula isifuba sakho
■ Ukwelula amahlombe, umgogodla ongaphezulu, ongezansi kanye nesisu
■ Ukuqinisa amahlombe, isisu nezinqulu
■ Ukukhulula ubuhlungu be-sciatica
Prakthiza izinyathelo:
1, Qala ulale uthambekele futhi welule imilenze nezinzwane zakho, beka isitebhisi sezinyawo zakho kumata we-yoga enobubanzi obulingana nobe-pelvis yakho, futhi ugcine ibhalansi.
2, Beka izintende zakho ngaphansi kwamahlombe akho bese ucindezela phezu kwe-yoga mat, amahlombe akho abheke ngaphakathi nezindololwane zakho zibheke emuva.
3, Lala ubheke phansi ngentamo yakho endaweni engathathi hlangothi.
4, Sekela umzimba wakho ngokulinganayo ngezintende zezandla, i-pelvis, amathanga angaphambili nezitebhisi.
5, Hofuzela bese uphakamisa isifuba sakho, welule intamo yakho, bese ubuyisela amahlombe akho emuva. Kuye ngokuguquguquka komzimba wakho, ungakhetha ukugcina izingalo zakho ziqondile noma zigobile, futhi uqinisekise ukuthi i-pelvis yakho iseduze ne-yoga mat.
6, Bamba ukuma imizuzwana engu-15 ukuya kwangu-30, ugcine ukuphefumula kwakho kuzinzile futhi kukhululekile.
7. Njengoba ukhipha umoya, yehlisa kancane kancane umzimba wakho ongaphezulu ubuyele phansi.
Amathiphu wabaqalayo:
Khumbula ukuthi ungadluli ama-backbends ukuze ugweme ubuhlungu beqolo obubangelwa ukucindezelwa ngokweqile komhlane. Isimo somzimba womuntu wonke sihlukile. Ukuze ugweme ukucindezela imisipha yangemuva, qinisa imisipha yakho yesisu ngesikhathi sokuzilolonga, sebenzisa imisipha yesisu ukuze uvikele ingemuva, futhi uvule ngaphezulu komzimba ongaphezulu.
Inja Ebheke Phezulu
Inja Ebheke Phezulu ingenye i-yoga ye-backbend. Nakuba idinga amandla angaphezu kwe-Cobra, iphinde ibe yisiqalo esihle sabaqalayo. Lokhu kumisa kungasiza ukuvula isifuba namahlombe futhi kuqinise izingalo.
Izinzuzo ze-Upper Dog Yoga Pose:
■ Ukwelula isifuba, amahlombe kanye nesisu
■ Ukuqinisa izihlakala, izingalo nomgogodla
■ Thuthukisa ukuma kwakho
■ Qinisa imilenze yakho
Izinyathelo zokuzivocavoca:
1, Lala uthamele ngesiphongo sakho kanye nezitebhisi ngokumelene ne-yoga mat, nemilenze yakho ihlangene futhi ibanzi njengezinqulu zakho.
2, Beka izandla zakho eduze kwezimbambo zakho ezingezansi, ugxilise izindololwane zakho ngaphakathi futhi uphakamise amahlombe akho phansi.
3, Yelula izingalo zakho ziqonde futhi uvule isifuba sakho ophahleni. Cindezela izinzwane zakho emhlabathini bese uphakamisa amathanga akho.
4. Yelula imilenze yakho iqonde, izintende zezandla zakho kuphela namathe ezinyawo zakho athinta phansi.
5, Gcina amahlombe akho ehambisana nezihlakala zakho. Donsela amahlombe akho phansi futhi welule intamo yakho, ukhiphe amahlombe akho kude nezindlebe zakho.
6, Bamba ukuphefumula okungu-6 kuye kwayi-10, bese uphumule futhi wehlise umzimba wakho ubuyele phansi.
Amathiphu wabaqalayo:
Abantu abaningi badida ukuma kwenja ebheke phezulu ne-cobra pose. Eqinisweni, umehluko omkhulu phakathi kwalokhu okubili ukuthi ukuma kwenja ephezulu kudinga izingalo ukuthi zihlale ziqondile futhi i-pelvis idinga ukuba isuke phansi. Lapho uzijwayeza ukuma kwenja ebheke phezulu, amahlombe, umhlane namathanga kufanele kusetshenziselwe ukuqondisa izinhlangothi zombili zomzimba ukuze kuvinjwe ubunzima futhi kwelule umzimba wonke ngokuphumelelayo.
Happy Baby
I-Happy Baby iyisimo esilula sokuphumula sabaqalayo, futhi ivamise ukwenziwa ekupheleni kwe-yoga noma ukuzilolonga kwe-putila.
Izinzuzo ze-Happy Baby Yoga:
■ Ukwelula amathanga angaphakathi, inyonga, namanyonga
■ Ukuvula izinqulu, amahlombe nesifuba
∎ Ukudambisa izinhlungu ezingezansi
■ Ukukhulula ukucindezeleka nokukhathala
Izinyathelo zokuzivocavoca:
1, Lala ufulathele ikhanda nomhlane ucindezelwe umata we-yoga
2, Gobisa amadolo akho ku-90 degrees futhi uwasondeze eduze kwesifuba sakho. Gobisa izindololwane zakho bese ukhomba amathe ezinyawo zakho ngasesilingini.
3, Bamba ingaphandle noma ingaphakathi lezinyawo zakho ngezandla zakho, uhlukanise amadolo akho emaceleni omzimba wakho, bese usondeza amadolo akho eduze kwamakhwapha akho.
4, Gcina amadolo akho egobile futhi izithende zakho zibheke ophahleni. Nethezeka izinqe bese usondeza amadolo akho esifubeni sakho.
5, Thatha umoya kancane, ujule futhi ugcine ukuma, unyakazisa kancane ukusuka kolunye uhlangothi.
Amathiphu wabaqalayo:
Uma ungakwazi ukubambelela ezinyaweni zakho ngaphandle kokuphakamisa amahlombe akho, isilevu, noma ukugoba umhlane wakho, ungase ungakwazi ukuguquguquka ngokwanele. Ukuze uqedele ukuma, ungazama ukubamba emaqakaleni noma amankonyane akho esikhundleni salokho, noma ufake ibhande le-yoga phakathi nendawo ye-arch yakho bese uyidonsa ngenkathi uzilolonga.
Lalela umzimba wakho lapho uqhuba i-yoga, futhi umzimba wawo wonke umuntu uhluke kancane, ngakho inqubekelaphambili yokuzijwayeza nayo ihlukile. Uma uzwa ubuhlungu ngesikhathi sokuzijwayeza, sicela ume ngokushesha futhi ufune iseluleko kumfundisi we-yoga ochwepheshe ukuze uqonde ukuma kwe-yoga okukufanele.
Kwa-ZIYANG sinikeza izinhlobonhlobo zezingubo ze-yoga wena noma umkhiqizo wakho. Sobabili singama-wholesale nomkhiqizi. I-ZIYANG ayikwazi ukwenza ngokwezifiso kuphela futhi ikunikeze i-MOQ ephansi kakhulu, kodwa futhi ikusize udale umkhiqizo wakho. Uma unentshisekelo,sicela usithinte
Isikhathi sokuthumela: Dec-27-2024
