Kungani kufanele wenze i-yoga?
Izinzuzo zokuzijwayeza i-yoga ziningi, yingakho uthando lwabantu nge-yoga lukhula nje. Kungakhathaliseki ukuthi ufuna ukuthuthukisa ukuguquguquka komzimba wakho kanye nokulinganisela, ukulungisa ukuma okubi, ukuthuthukisa ukuma kwamathambo, ukunciphisa ukucindezeleka ngokomzimba kanye nobuhlungu obungapheli, noma umane ufuna ukuthuthukisa umkhuba wokuzivocavoca, i-yoga iwumdlalo ofanele kakhulu. Kunezikole eziningi ze-yoga, futhi izindlela ze-yoga zezikole ezahlukene zihlukile kancane. Abantu babo bonke ubudala bangakhetha noma balungise izindlela ezifanele ngokuya ngokufaneleka kwabo ngokomzimba. Ngaphezu kwalokho, ngoba i-yoga igcizelela ukuqaphela nokuqonda umzimba, futhi ikhuthaza abantu ukuba baphumule ngokulungisa ukuphefumula nokuzindla kwabo, iwusizo kakhulu ekugcineni nasekuthuthukiseni impilo yengqondo.
Izindlela ezi-4 ze-yoga zabaqalayo
Ngaphambi kokuthi uqale ukuzijwayeza i-yoga, kungcono ukwelula kancane ukuze ufudumale intamo yakho, izihlakala, izinqe, amaqakala kanye namanye amalunga ukuze uvimbele ukucindezeleka. Uma izimo zivuma, sebenzisa umata we-yoga ngangokunokwenzeka, njengoba une-cushion engasheleli futhi ethambile ukuze ikuvimbele ekusheleleni noma ekulimaleni ngesikhathi sokuzijwayeza, futhi ingakusiza futhi ukuthi ugcine ukuma kalula.
Inja Ebheke Phansi
Inja Ebheke Phansi ingenye yezindlela zokuma ze-yoga ezaziwa kakhulu. Ezivamile kwi-Vinyasa Yoga kanye ne-Ashtanga Yoga, kuyindlela yokuma yokwelula umzimba wonke engasetshenziswa futhi njengendlela yokushintsha noma yokuphumula phakathi kwezindlela zokuma.
Izinzuzo ze-Downward Dog Yoga Pose:
■ Yelula umzimba ongezansi ukuze inciphise ubuhlungu obungapheli obubangelwa ukuhlala isikhathi eside noma imisipha yemisipha eqine
■ Ivula futhi iqinise umzimba ongaphezulu
■ Nweba umgogodla
■ Kuqinisa imisipha yengalo nemilenze
Izinyathelo zokuzijwayeza:
1. Lala ngezandla zakho nangamadolo akho, izihlakala zakho ziqondene namahlombe akho, namadolo akho aqondene nezinqe zakho ukuze asekele umzimba wakho.
2. Uma ucindezela izintende zakho phansi, kufanele welule iminwe yakho bese usabalalisa isisindo somzimba wakho ngokulinganayo ezintendeni zezandla zakho nasemaqupheni.
3. Beka izinzwane zakho kumatilasi we-yoga, phakamisa amadolo akho, bese uqondisa imilenze yakho kancane kancane.
4. Phakamisa i-pelvis yakho ophahleni, gcina imilenze yakho iqondile, bese usebenzisa izandla zakho ukusunduza umzimba wakho emuva.
5. Yakha isimo se-V esiphendukezelwe ohlangothini lomzimba wonke, bese ucindezela phansi izintende zezandla nezithende ngesikhathi esifanayo. Lungisa izindlebe zakho nezingalo, phumula futhi welule intamo yakho, uqaphele ukuthi ungavumeli intamo yakho ilenga.
6. Cindezela isifuba sakho ngasemathangeni akho bese welula umgogodla wakho uye ophahleni. Ngesikhathi esifanayo, izithende ziyashona kancane kancane ziye phansi.
7. Uma uzilolonga okokuqala, ungazama ukugcina le ndlela yokuma cishe amaqembu amabili kuya kwamathathu okuphefumula. Ubude besikhathi ongakwazi ukugcina indlela yokuma bungandiswa ngenani lezivivinyo.
8. Ukuze uphumule, goba amadolo akho kancane bese uwabeka kumatilasi wakho we-yoga, ubuyele esimweni sokuqala.
Amathiphu abaqalayo:
Inja Eya Phansi ingase ibonakale ilula, kodwa abaqalayo abaningi abakwazi ukukwenza kahle ngenxa yokulimala noma ukuntuleka kokuguquguquka. Uma izithende zakho zingasekho phansi, umhlane wakho awukwazi ukuqondiswa, noma umzimba wakho usesimeni sangaphakathi "U" esikhundleni sesimo sangaphakathi "V", kungenzeka ukuthi kuhlobene nokuqina kwezinqe, ama-hamstrings, noma amathole. Uma uhlangabezana nalezi zinkinga, zama ukulungisa ukuma kwakho ngokugoba amadolo akho kancane ngenkathi uziqeqesha, ugcine umgogodla wakho uqondile, futhi ugweme ukubeka wonke umthwalo ezingalweni nasezizandleni zakho.
I-Cobra
I-Cobra iyi-backbend futhi iyisibingelelo esivamile selanga. I-Cobra iyasiza ekuqiniseni umhlane futhi ikulungiselele i-backbend eqinile.
Izinzuzo ze-Cobra Yoga Pose:
■ Kuqinisa imisipha yomgogodla kanye nemilenze yangemuva
■ Khulisa ukuguquguquka komgogodla
■ Vula isifuba sakho
■ Yelula amahlombe, umhlane ongenhla, umhlane ongezansi kanye nesisu
■ Kuqinisa amahlombe, isisu kanye nezinqe
■ Ukuqeda ubuhlungu be-sciatica
Izinyathelo zokuzijwayeza:
1. Qala ulale ugobile bese welula imilenze nezinzwane zakho, beka izinyawo zakho emethini ye-yoga enobubanzi obulingana nobe-pelvis yakho, bese ulondoloza ibhalansi.
2. Beka izintende zakho ngaphansi kwamahlombe akho bese ucindezela umata we-yoga, amahlombe akho ebheke ngaphakathi nezindololwane zakho zibheke emuva.
3. Lala ubheke phansi, intamo yakho ingathathi hlangothi.
4. Sekela umzimba wakho ngokulinganayo ngezintende zakho, i-pelvis, amathanga angaphambili kanye nezinyathelo.
5. Phefumula futhi uphakamise isifuba sakho, welule intamo yakho, bese ugoqa amahlombe akho emuva. Kuye ngokuthi umzimba wakho uguquguqukayo kangakanani, ungakhetha ukugcina izingalo zakho ziqondile noma zigobile, futhi uqinisekise ukuthi i-pelvis yakho iseduze nomati we-yoga.
6. Bamba ukuma imizuzwana eyi-15 kuya kwengama-30, ugcine ukuphefumula kwakho kuzinzile futhi kukhululekile.
7. Njengoba ukhipha umoya, yehlisa kancane umzimba wakho ongaphezulu ubuyele phansi.
Amathiphu abaqalayo:
Khumbula ukungagobi kakhulu emuva ukuze ugweme ubuhlungu bomhlane obubangelwa ukucindezelwa ngokweqile komhlane. Isimo somzimba sawo wonke umuntu sihlukile. Ukuze ugweme ukukhandla imisipha yangemuva, qinisa imisipha yakho yesisu ngesikhathi sokuzijwayeza, sebenzisa imisipha yesisu ukuvikela umhlane, futhi uvule ingxenye engaphezulu yomzimba.
Inja Ebheke Phezulu
Inja Ebheke Phezulu ingenye indlela ye-yoga egobile emuva. Nakuba idinga amandla amaningi kune-Cobra, futhi iyindlela enhle yokuqala yabaqalayo. Le ndlela ingasiza ukuvula isifuba namahlombe nokuqinisa izingalo.
Izinzuzo ze-Upward Dog Yoga Pose:
■ Yelula isifuba, amahlombe kanye nesisu
■ Kuqinisa izihlakala, izingalo nomgogodla
■ Thuthukisa ukuma kwakho
■ Qinisa imilenze yakho
Izinyathelo zokuzivocavoca:
1. Lala ugobile ibunzi lakho bese unyathela eceleni komata we-yoga, nemilenze yakho ibheke eceleni futhi ibanzi njengezinqe zakho.
2. Beka izandla zakho eduze kwezimbambo zakho ezingezansi, ugoqe izindololwane zakho ngaphakathi bese uphakamisa amahlombe akho phansi.
3. Yelula izingalo zakho ziqonde bese uvula isifuba sakho ubheke ophahleni. Cindezela izinzwane zakho phansi bese uphakamisa amathanga akho.
4. Yelula imilenze yakho iqonde, izintende zakho nezinyawo zakho kuphela kuthinta phansi.
5. Gcina amahlombe akho ehambisana nezingalo zakho. Donsa amahlombe akho phansi bese welula intamo yakho, udonsa amahlombe akho kude nezindlebe zakho.
6. Bamba ukuphefumula okungu-6 kuya ku-10, bese uphumula bese wehlisa umzimba wakho phansi.
Amathiphu abaqalayo:
Abantu abaningi badidanisa ukuma kwenja phezulu ne-cobra pose. Eqinisweni, umehluko omkhulu phakathi kwalokhu okubili ukuthi ukuma kwenja phezulu kudinga izingalo zihlale ziqondile kanti i-pelvis idinga ukuba isuke phansi. Lapho uzijwayeza ukuma kwenja phezulu, amahlombe, umhlane namathanga kumele kusetshenziswe ukuqondisa izinhlangothi zombili zomzimba ukuze kuvinjelwe ukucindezeleka futhi kwelulwe kahle umzimba wonke.
Ingane Ejabule
I-Happy Baby iyindlela elula yokuphumula yabaqalayo, futhi ivame ukwenziwa ekupheleni komkhuba we-yoga noma we-putila.
Izinzuzo ze-Happy Baby Yoga:
■ Yelula amathanga angaphakathi, imbobo, kanye nemisipha yemisipha
■ Ivula izinqe, amahlombe, kanye nesifuba
■ Ukuqeda ubuhlungu emhlane ongezansi
■ Ukuqeda ukucindezeleka nokukhathala
Izinyathelo zokuzivocavoca:
1. Lala phansi ngomhlane wakho, ikhanda lakho nomhlane wakho ucindezelwe kumata we-yoga
2. Goba amadolo akho abe ngama-degree angu-90 bese uwasondeza esifubeni sakho. Goba izindololwane zakho bese ukhomba amathe ezinyawo zakho ophahleni.
3. Bamba ingaphandle noma ingaphakathi lezinyawo zakho ngezandla zakho, donsa amadolo akho uwahlukanise uye ezinhlangothini zomzimba wakho, bese usondeza amadolo akho emakhwapheni akho.
4. Gcina amadolo akho egobile nezithende zakho zibheke ophahleni. Khulula izinqe zakho bese usondeza amadolo akho esifubeni sakho.
5. Phefumula kancane, ujule bese ulondoloza ukuma, ushukumise kancane kusukela kolunye uhlangothi kuya kolunye.
Amathiphu abaqalayo:
Uma ungakwazi ukubamba izinyawo zakho ngaphandle kokuphakamisa amahlombe akho, isilevu, noma ukugoba umhlane wakho, ungase ungabi nokuguquguquka ngokwanele. Ukuze uqedele ukuma, ungazama ukubamba amaqakala akho noma amathole esikhundleni salokho, noma ubeke ibhande le-yoga phakathi kwe-arch yonyawo lwakho bese ulidonsa ngenkathi uzijwayeza.
Lalela umzimba wakho lapho uzijwayeza i-yoga, futhi umzimba wawo wonke umuntu uhlukile kancane, ngakho-ke inqubekela phambili yokuzijwayeza nayo ihlukile. Uma uzwa ubuhlungu ngesikhathi sokuzijwayeza, sicela uyeke ngokushesha bese ucela iseluleko kumqeqeshi we-yoga ochwepheshe ukuze uqonde izindlela ze-yoga ezifanele wena.
Kwa-ZIYANG sinikezela ngezinhlobonhlobo zezingubo ze-yoga zakho noma zomkhiqizo wakho. Singumthengisi ngobuningi kanye nomkhiqizi. I-ZIYANG ayikwazi nje ukwenza ngokwezifiso futhi ikunikeze i-MOQ ephansi kakhulu, kodwa futhi ingakusiza ukuthi wakhe umkhiqizo wakho. Uma unentshisekelo,sicela usithinte
Isikhathi sokuthunyelwe: Disemba-27-2024
