Ezona mpazamo zinkulu zeYoga ozenzayo eKlasini

Umxholo

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Nokuba ihlala rhoqo, ishushu, iBikram, okanye iVinyasa, iyoga inoluhlu lokuhlamba iimpahla. Kwabaqalayo: Ukonyuka kokuguquguquka kunye nokuphuculwa okunokwenzeka kwintsebenzo yeembaleki, ngokophando olwenziwe kwi Ijenali yaMazwe ngaMazwe yeYoga. Ukuqukuqela kusenokukunceda ukuba ulungiselele umzimba wakho ukukhulelwa. Kukho icala layo, nayo. Ukufumana inja yakho esezantsi kunokunciphisa uxinzelelo kunye noxinzelelo kunye nokubangcono impilo yakho iyonke yengqondo.

Kodwa ukuba uyenza gwenxa, emva koko unokwenzakala-endaweni yokunceda umzimba wakho kunye neyoga yakho. Sibambe uJulie Brazitis, umqeqeshi eLyons Den Power Yoga kwisiXeko saseNew York, ukufumanisa ezona mpazamo zinkulu zeyoga onokuthi uzenze eklasini.

1. Ukubamba umphefumlo wakho ngokubhekisa kwimingeni enzima

Bobabini abaqalayo kunye nabasebenzi be-yoga abanamava ngokufanayo bahlala bebamba okanye banciphise umoya wabo ngexesha lomngeni. Endaweni yoko, kuya kufuneka uphinde ujonge umoya wakho ngeli xesha linzima, utshilo uBrazitis. Ukuphefumula "sisixhobo esihle sokufumana ukukhululeka komzimba, uhlale kwindawo, kwaye ufumane ukubonakaliswa okukhulu kwe-pose," utsho.

2.Ukusebenzisa iinyawo ezingaphambi kokuma kwindawo yomlo I

Kulula ukungahambi kakuhle xa ushukuma ngokukhawuleza ngokuhamba. Injongo yakho iya kuba kukufumana unyawo lwakho lwangaphambili ukuya kuthi ga ngentsimbi yeshumi elinambini ngexesha lomlo I, endaweni yokujika. Oku kunceda ukugcina idolo lakho ligcinwe ngokukhuselekileyo phezu kwe-ankle kwaye kukunceda ukuba usikwere isinqe sakho phambi kwe-yoga mat yakho.

3. Ukuvumela amehlo akho ajikeleze kwigumbi

IDrishti, eyiSanskrit "ejonge ngamehlo," kuxa amehlo ethe nko kwindlela yakho yeyoga. Icandelo elibalulekileyo lokufumana ubukho, ibhalansi, kunye nokuhambahamba kwamandla phakathi, eli qhinga likwanceda ngoxinzelelo. Kulula ukuphazanyiswa yifom yentloko yomntu engakholelekiyo, okanye into eyenzeka ngaphandle kwefestile. Kodwa uBrazitis uthi "ukujonga indawo enye kwigumbi ngexesha lokumisa ngalinye kuya kugxininisa ingqondo yakho, ukuphefumula kwakho, kunye nokusebenza kwakho."

4. Ukulibala ukuzinzisa undoqo wakho

"Ngokutsala umngxuma wesisu sakho kwaye unyuke ukuya kumqolo wakho, uya kuthi ngokwemvelo unciphise i-pelvis kunye nomqolo ophantsi ukuze wenze yonke indawo yomelele kwaye ibe nempilo," kusho uBrazitis. Ukuvumela isiseko sakho ukuba siwe apho kunokubangela ukuba ubambe umva wakho osezantsi (enkosi kumqolo ohamba phambili), obeka uxinzelelo kumqolo wakho osezantsi. Kungenxa yoko le nto, nokuba ujikeleza okanye usenza umsebenzi we-HIIT, uya kuthi uve abaphathi bekhwaza besithi "Brace your core!" Ngokuqinisekileyo i-Yoga ayinjalo. Gcina i-core yakho ngokuzisa iqhosha lesisu sakho kumqolo wakho kunye nokuzinzisa i-abs yakho.

5. Ayinamanzi ngokwaneleyo

Zonke iintlobo ze-yoga, ngakumbi i-yoga yamandla ashushu, ziyazibhokoxa ngokwasemzimbeni kwaye zifuna ukuba umzimba ufakwe amanzi kwaye ufuthwe phambi kokuba uzilolonge. Ukulibala ukwenza njalo, okanye ukujongela phantsi ubuninzi obufanele ukuba usela ngaphambi okanye ngexesha lokuzilolonga, yinto eqhelekileyo kodwa eyingozi, utsho uBrazitis. “Ndibabonile abafundi besilwa baze bayeke ngokuziqhelanisa xa bengenawo amanzi aneleyo,” utshilo. "Ndincoma amanzi okusela aphuculwe nge-electrolyte kwiiyure ezingaphambi kokuziqhelanisa nokuzalisa ngesisa emva koko."

6. Rukoyisa umva wakho ekuphakameni kwesiqingatha

Ngexesha lokuziqhelanisa ne-yoga ye-Vinyasa, ukunyuswa kwesiqingatha somgama yindlela yokutshintsha phakathi kweplanga elingaphambili kunye neplanga eliphantsi (okanye iChaturanga). Injongo: ukuzoba amahlombe akho phantsi komqolo wakho ukuze wenze umqolo omde othe tye phambi kwentshukumo elandelayo. Impazamo eqhelekileyo kukuphakamisa umbindi womqolo wakho, ojikeleza umqolo wakho. I-Brazitis ithi ukuba unemisipha eqinileyo, ukugoba amadolo kunokukunceda. Emva koko unokucinezela iintende zezandla zakho kwi-shins yakho kwaye ufikelele kwisithsaba sentloko yakho phambili.

7. Ukuntywila amagxa akho ngezantsi kwezinqe zakho eChaturanga

I-Chaturanga, okanye isuka kwiplank ephezulu iye kwi-plank ephantsi, kunokuba ngumceli mngeni kubafundi bawo onke amanqanaba ngexesha lokuhamba kweVinyasa. Ukwenza okungalunganga kunokubeka ubunzima obungeyomfuneko kumalungu ehlombe kunye nomqolo. Ndisoloko ndibona abafundi bengena eChaturanga ngokungathi benza 'intshulube,' bejikela emagxeni abo ezantsi emethini yabo ngelixa izihlangu zabo zincamathele phezulu emoyeni, utshilo uBrazitis. Endaweni yoko, uthi, "zoba amagxa emqolo wakho ukudibanisa, gcina i-pelvis ingathathi hlangothi, kwaye ukhuphe umhadi wesisu sakho ngaphakathi nangaphezulu."

8. Ukuziqhelanisa nokuma kwenyawo ngendlela engalunganga kwindawo yomthi

Uziva ulungelelwaniso olungazinzanga ngonyawo olunye, sukucinga ngokukhawuleza ngalo mzuzu, kwaye ubeke unyawo lwakho oluphakanyisiweyo naphina apho luziva lolona luqinileyo- kubantu abaninzi lunokuba ngokuthe ngqo okanye ngokuyinxenye kwinxalenye yangaphakathi ye-kneecap yakho . I-Brazitis ithi inokubeka ubunzima kwilungu. "Injongo kukubeka unyawo lwakho kwithanga elingaphakathi elichaseneyo okanye umsipha wangaphakathi wethole," utshilo.

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