I-5 yeYoga ifanelekile kubaQala

Umxholo

• I-Mountain Pose (iTadasana)
• Phambili kweFold (Uttanasana)
• Indawo yePlank (Uttihita Chaturanga Dandasana)
• Inja ejonge ezantsi (Adho Mukha Svanasana)
• Iposi yomntwana (Balasana)

Ushwankathelo

Ukuba awuzange uyenze ngaphambili, i-yoga inokuziva yoyikisa. Kulula ukuzikhathaza ngokungabi bhetyebhetye ngokwaneleyo, kubume obaneleyo, okanye nokuba ujongeka nje usisiyatha.

Kodwa i-yoga ayisiyiyo nje loo nto iphambeneyo yokulinganisa ingalo, i-pretzel poses ezithandwa kakhulu kwimidiya yoluntu. Kungaba lula ukuqala kwaye emva koko usebenze indlela yakho kwizikhundla eziphambili.

Nokuba ufuna ukufunda izinto ezisisiseko ngaphambi kokuba uthathe iklasi, fumana iingcebiso apho ungaqala khona ngokwenza ekhaya, okanye ufunde iimeko ezimbalwa zokuphucula ubhetyebhetye, nalu ulandelelwano olunokuqalisa.

Olu landelelwano sisiseko sokubulisa elangeni. Ukuba uthatha nayiphi na iVinayasa okanye iklasi yokuhamba, uya kuba usebenza kolu luhlu lusisiseko.

I-Mountain Pose (iTadasana)

Le pose ibukeka ilula, kuba ngokusisiseko imile nje. Kodwa sisiseko sazo zonke ezinye izinto ezimileyo kunye nokungeniswa.

Ukuba wenza oku ngokukuko, uyakube usebenza ithumbu lakho kunye nemilenze, kwaye uzakube uzinza. Oku kunokuba kuhle ukuzithemba kunye nokunciphisa uxinzelelo.

1. Yima neenzwane zakho ezinkulu ungazichukumisi, kwaye izithende zakho zahlukene kancinane. Indlela elungileyo yokulinganisa imeko yakho kukujonga ukuba iinzwane zakho zesibini ziyafana.
2. Cinezela kuzo zone iikona zenyawo zakho: uzwane olukhulu, uzwane oluncinci, isithende esekunene, isithende secala lasekhohlo. Njengoko utyhala unyawo lwakho, yiva ukuba uyifaka njani yonke imilenze yakho kwaye igcina loo misipha isebenza.
3. Thatha umoya omninzi kwaye uqengqe amagxa akho phezulu kunye nasemva, uwakhulule ezantsi, ke amagxa egxalaba lakho aphumle komnye nomnye kwaye intamo yakho inde.
4. Thatha umoya omncinci apha. Vala amehlo akho ukuba uyathanda.

Phambili kweFold (Uttanasana)

Xa ulungele ukuqhubeka, thatha umoya.

1. Kwi-inhale yakho, phakamisa iingalo zakho emacaleni kwaye phezulu, ngaphezulu kwentloko yakho.
2. Kwi-exhale yakho, khulula iingalo zakho (nokuba ziphambi komzimba wakho okanye ecaleni, njenge-swan dive) njengoko usonga imisipha yakho kwimilenze yakho. Ngethuba lokuqala, ubuncinci ukugoba emadolweni. Nokuba ungatshintsha njani, imisipha yakho iya kubanda xa uqala, kwaye uya kufuna ukuba mnene kunye nabo.
3. Njengoko ukhululeka kwi-pose ngaphezulu, qala ukulungisa imilenze yakho ukuya kuthi ga ngokuvakalayo. Nantoni na eqhina okanye yintlungu yokudubula kufuneka imise intshukumo yakho kwangoko. Vumela amandla omxhuzulane enze umsebenzi apha - ungazitsali phantsi kwaye uzame ukunyanzela umhlana.
4. Unokubeka izandla zakho kwi-shins, iinyawo zakho, okanye umgangatho. Oku ngokungakhathali kwandisa umqolo wakho kunye nemisipha yakho, kwaye ikwayindlela elungileyo yokusebenza ibhalansi.

Indawo yePlank (Uttihita Chaturanga Dandasana)

Esi sisikhundla esisebenzayo esisebenza kuzo zonke izihlunu zomzimba wakho wangaphambili.

1. Ukusuka Phambili kuFold, beka izandla zakho phantsi, ugoba amadolo kangangoko ufuna. Buyela umva umlenze omnye ngexesha, de ube kwiPlank Pose ephezulu.
2. Cinezela ezandleni zakho, gcina imilenze yakho ihambelana kwaye ubandakanyekile, kwaye utsale isisu sakho seqhosha kumqolo wakho.
3. Thatha imiphefumlo embalwa apha, usebenza undoqo kunye neengalo zakho.

Kulula ukuhla kancinci kakhulu kwaye ufumane "ibhanana umva" okanye ukuzingela amagxa akho. Indlela elungileyo yokufumanisa oku njengesiqalo kukufumana umhlobo ukuba ajonge imilo oyenzayo ecaleni.

Umzimba wakho ongasentla, ukusuka kwizandla zakho emgangathweni, ukuya kuthi ga esinqeni, kufuneka uthe tye, ukuvumela ezinye iirveve ngenxa yejikajika lendalo lomqolo.

Inja ejonge ezantsi (Adho Mukha Svanasana)

Esi sithuba siphakamisa umqolo wakho, wolule imisipha yakho yomlenze wangasemva, kunye noncedo ekugayeni. Kuba kukujika okuphakathi, kunokukhulula uxinzelelo, kuncede kwintloko, kwaye kuzolise inkqubo yeemvakalelo.

1. Ukusuka kwiPlank Pose, tyhala ezandleni zakho kwaye uphakamise inyonga phezulu kwaye ubuye kwi-inhale. Inye into enokuba yinkohliso kule poso kukuba, kwakhona, ukugcina amagxa akho ebandakanyekile kodwa ungasebenzi nzima kakhulu, kunye nokugcina umqolo ongathathi cala.
2. Imilenze yakho kufuneka ithi nkqo, kunye nezithende zakho zisebenze emgangathweni. Kuya kubakho indawo phakathi kwezithende zakho kunye nomgangatho. Unokuba ubhetyebhetye kakhulu, kodwa ukuba imilenze yakho ithe tye kwicala elide, ngekhe ubenazo izithende zakho ukuya emgangathweni. Ilungile. Gcina imilenze yakho isebenza kwaye izithende zifikelela emhlabeni.
3. Ixesha lakho lokuqala kule pose, khupha iinyawo zakho kancinci ukufudumeza imisipha yakho yomlenze.

Iposi yomntwana (Balasana)

Kuyo nayiphi na iklasi yeyoga, le yindawo efanelekileyo yokuza ukuba ufuna ukuphumla kwaye uphinde usete inkqubo yakho yeemvakalelo.

1. Kwinja ejonge ezantsi, thatha umoya. Kwi-exhale, khulula amadolo akho emgangathweni, tsala iinyonga zakho emva kwezithende zakho, kwaye uphumle ibunzi lakho phantsi.
2. Ungashiya iingalo zakho zoluliwe phambi kwakho okanye uzitsale ecaleni komzimba wakho, izandla ziphumle iintende kufutshane neenyawo zakho.
3. Esi sisikhundla sokubuyisela, ke silungelelanise iimfuno zakho. Ukuba ufuna ukwandisa amadolo akho kancinci, yenza njalo. Njengazo zonke iifolokhwe zangaphambili, le poso iyakhulisa. Ihlaziya umhlana wakho, amagxa, nentamo, kunye nokuthambisa amalungu akho angaphakathi.

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