I-7 ye-Yoga Poses onokuyenza kuSihlalo

Umxholo

• Bahleli Intaba (Tadasana)
• Umlo I (Virbhadrasana I)
• Bahleli Phambili Bend (Paschimottanasana)
• Iingalo zoKhozi (iGarudasana Arms)
• Reverse Ingalo Bamba
• Ukuhlala ngokuLula okuhleliyo (iParivrtta Sukhasana)
• Ukolula umlenze omnye (Januwari Sirsasana)

Kuyaziwa kule mihla ukuthi "i-yoga yeyakhe wonke umntu." Kodwa ngaba yinyani leyo? Ngaba inokwenziwa ngumntu wonke? Nkqu nabo, ngenxa yobudala, ukungaguquguquki, okanye ukwenzakala, kufuneka baziqhelanise ngokupheleleyo nesihlalo?

Ngokuqinisekileyo!

Ngapha koko, abantu abadala banokukwazi ukufumana okuninzi ngaphandle kweyoga kunabafundi abaninzi. Kuba iingqondo ezimbini zengqondo zisetyenziswa ngokulinganayo njengoko sineminyaka yobudala, sinako ukuzisa ulwazi olungcono ngokubanzi kwi-yoga, ngaloo ndlela sisebenzisa unxibelelwano lomzimba ngengqondo ngokufanelekileyo kunabafundi abancinci.

Gcina ukhumbula ukuba uninzi lwabantu abadala abalungeleleneyo ngokomzimba abanalo umda xa kufikwa ekusebenzeni kweyoga, ngaphandle kokuba mhlawumbi kusetyenziswa izixhobo zokuziqhelanisa nabantu abaninzi abancinci abazisebenzisayo, njengeebhloko okanye imitya. Nangona kunjalo, isitulo seyoga kunokuba yindlela yokuya ebantwini:

• ngemicimbi eseleyo
• ujonge ukuqala kancinci
• ngubani onokuziva ethembele ngakumbi ukuqala ngale ndlela

Ayinazo izibonelelo zeyoga yesiqhelo, njengokunceda uxinzelelo, iintlungu, kunye nokudinwa- kodwa inokunceda ngokuthambisa ngokudibeneyo, ibhalansi, kunye nemicimbi ethile yobudala efana nokuyeka ukuya exesheni kunye nesifo samathambo.

Olu luhlu luya kunceda nabani na okhetha ukwenza i-yoga esitulweni, njengabantu abadala okanye abo bakusihlalo emsebenzini. Gcina ukhumbula ukuba ufuna isitulo esomeleleyo oziva ukhululekile kwaye uzinzile kuso. Oko kuthetha ukuba akukho zihlalo zeofisi zinamavili okanye nantoni na evakalelwa kukungakhathali.

Qiniseka ukuba uqala iposi nganye entsha ngokuqinisekisa ukuba i-butt yakho ityalwe ngokuqinileyo esihlalweni. Uya kufuna ukuhlala kwicala elingaphambili lesihlalo kodwa uhlale esihlalweni ngokwaneleyo ukuba uzive uzinzile.

Bahleli Intaba (Tadasana)

Esi sisikhundla esihle sokubandakanya umxholo wakho, jonga kwi-posture yakho, kwaye ujonge ekuphefumlweni kwakho. Yiza kule positi emva kwezi zinto zingezantsi.

1. Thatha umoya omninzi kwaye uhlale nkqo, wandise umqolo wakho.
2. Njengoko ukhupha, ncothula esihlalweni kunye namathambo akho (elona candelo liphantsi lomsila wakho, okanye amanqaku amabini athatha ubunzima xa uhleli).
3. Imilenze yakho kufuneka ibe kwii-angles ze-90-degree, amadolo ngokuthe ngqo kumaqatha akho. Ufuna ukuba negumbi elincinci phakathi kwamadolo akho.Ngokwesiqhelo, inqindi lakho kufuneka lilingane phakathi kwamadolo akho, nangona ulwakhiwo lwamathambo lungadinga igumbi elingaphezulu koku.
4. Thatha umoya omninzi kwaye njengoko ukhupha umphefumlo, qengqa amagxa akho ezantsi emqolo, tsala isinqe sakho esiswini uye kumqolo wakho, kwaye uziphumze iingalo zakho emacaleni akho. Ukuba isitulo sakho sineendawo zokubeka iingalo, kungafuneka uzikhuphele ngaphambili kancinci okanye kancinci, ukucoca iindawo zokubeka iingalo.
5. Yenza imilenze yakho ngokuphakamisa iinzwane zakho kwaye ucinezele ngokuqinileyo kuzo zone iimbombo zeenyawo zakho.

Umlo I (Virbhadrasana I)

1. Ukuqala kwiNtaba ehleliweyo, thatha umoya. Njengoko uphefumlela phezulu, phakamisa iingalo zakho emacaleni, uze uphakamise izandla zakho phezulu ukuze uhlangane ngentla kwentloko yakho.
2. Hlanganisa iminwe yakho kunye, ugcine iminwe yakho yesikhombisi kunye nezithupha, ngoko ukhomba kwisilingi ngqo phezu kwentloko yakho.
3. Njengoko ukhupha umoya, qengqa amagxa akho ezindlebeni zakho, uvumele amagxalaba egxalathelise umqolo wakho. Oku kuyakubandakanya igxalaba (izihlunu ezibambe igxalaba lakho ngokudibeneyo).
4. Qhubeka uthathe nzulu kwaye uphefumle njengoko uhlala apha, uthathe ubuncinci bokuphefumla okungu-5 ngaphambi kokuba ukhulule izandla zakho ezidibeneyo kwi-exhale kwaye vumela iingalo zakho zibuyele emacaleni akho.

Bahleli Phambili Bend (Paschimottanasana)

1. Ukungena kwiNtaba ehleliyo, ugxininise ekwandiseni umqolo wakho, kwaye ulungele imilenze yakho. Ungaqala ngezandla zakho ziphumle emathangeni akho kwaye uzitsibilize phantsi kwemilenze yakho njengoko usonga inkxaso engaphezulu, okanye ungazigcina emacaleni akho njengoko usebenzela ukubeka umzimba wakho emathangeni akho.
2. Thatha u-5 okanye nangaphezulu ukuphefumla kule poso. Iphulula amathumbu akho, inceda ekucoleni ukutya, kunye nokwandisa umqolo wakho ngokulula kwaye wolule izihlunu zakho zangasemva.
3. Xa ulungele, phefumula njengoko uphakamisa i-torso yakho ubuyele kwindawo ethe tye.

Iingalo zoKhozi (iGarudasana Arms)

Le pose ibuyisa amagxa akho kunye nomqolo ongaphezulu njengoko uzinzisa kwaye uguqula igxalaba lakho.

1. Thatha umoya kwaye emva koko, njengoko uphefumla, wolule iingalo zakho emacaleni akho.
2. Njengokuba ukhupha, zibazise phambi kwakho, ujikelezisa ingalo yakho yasekunene phantsi kwekhohlo lakho kwaye ubambe amagxa akho ngezandla ezichaseneyo, uzange.
3. Ukuba unokuguquguquka ngakumbi emagxeni akho, unokukhulula ukubamba kwakho kwaye uqhubeke nokusonga iingalo zakho ngapha nangapha de iminwe yakho yasekunene ihlale entendeni yakho yasekhohlo.
4. Ukungenisa umoya, phakamisa iingqiniba zakho iisentimitha ezimbalwa ukuphakama.
5. Ukukhupha umoya, qengqa amagxa akho ezantsi, uwahlaziye kude neendlebe zakho.
6. Thatha ukuphefumla okumbalwa, ukuphinda ukuphakamisa ingqiniba kunye nokuhamba kwamagxa ukuba uyafuna.

Reverse Ingalo Bamba

Oku kolula amagxa akho kwaye kuvule isifuba sakho, esinokukunceda ukuma, uxinzelelo kunye nobunzima bokuphefumla.

1. Njengoko uphefumlela phezulu, zolula zombini iingalo emacaleni akho, iintende.
2. Njengokuba ukhupha umphefumlo, qengqa amagxa omabini usiya phambili kancinane, eqengqa iintende zezandla ukuze bajonge ngasemva kwakho, uze ugobe iingqiniba zakho kwaye izandla zakho zijike emva komqolo.
3. Bamba izandla nangayiphi na indlela oyithandayo (iminwe, izandla, izihlahla, okanye iingqiniba) kwaye uzitsale ngobunono izandla ngaphandle kokuba ukhulule ukubamba kwakho.
4. Ukuba ubambe isihlahla okanye ingqiniba, qaphela ukuba leliphi icala.
5. Emva kokuba uthathe u-5 ucotha, nditsho nokuphefumla ngeengalo ezidityaniswe ngale ndlela, phinda ubambe esinye isihlahla okanye ingqiniba ubambe imiphefumlo emi-5.

Ukuhlala ngokuLula okuhleliyo (iParivrtta Sukhasana)

Ukujija kubangela ukunceda kwiintlungu ezisezantsi kunye nokunceda ukwetyisa nokujikeleza. Zihlala zibizwa ngokuba yi "detox" poses.

Nangona uya kuba nesihlalo sakho kwakhona ukukunceda ujike apha, gcinani engqondweni ukuba awufuni ukusebenzisa isihlalo ukuze uziphendulele kwi-twist enzulu. Umzimba wakho uya kuba nendawo yokumisa yendalo. Musa ukunyanzelisa ngokutsala ngezandla zakho. Ukunyanzela ukujija kunokubangela ukonzakala okukhulu.

1. Njengoko uphefumlela phezulu, yandisa umqolo wakho kwakhona kwaye uphakamise iingalo zakho emacaleni akho kwaye unyuke.
2. Njengokuba ukhupha umphefumlo, jika kancinci ngasekunene kunye nomzimba ongasentla kwaye unciphise iingalo zakho - isandla sakho sasekunene siyakuphumla ngaphezulu kwesitulo ngasemva kwaye sikuncede ujike kancinane, isandla sakho sasekhohlo siyakuphumla ecaleni kwakho.
3. Jonga igxalaba lakho lasekunene. Sebenzisa ukubambelela kwakho esihlalweni ukukunceda uhlale kukujija kodwa hayi ukuyenza nzulu.
4. Emva kokuphefumla okungu-5, khupha oku kugoso uze ubuye ujonge ngaphambili. Phinda kwicala lasekhohlo.

Ukolula umlenze omnye (Januwari Sirsasana)

Ungasondela nge-intshi kufutshane nomphetho wesihlalo sakho. Qiniseka nje ukuba usesihlalweni ngokwaneleyo ukuba awuzukutyibilika.

1. Ukuhlala phezulu, wolule umlenze wasekunene, uphumlise isithende sakho phantsi, iinzwane zikhombe phezulu - kufutshane nomphetho wesihlalo okuso, umlenze wakho othe nkqo ungawufumana. Kodwa kwakhona, khumbula ukuba uxhaswa njani ngaphambi kokuba usonge phambili.
2. Phumla zombini izandla emlenzeni wakho owoluliweyo. Njengoko uphefumlela phezulu, phakamisa ngomqolo wakho, kwaye njengoko uphuma, qala ukugoba phezu komlenze wakho wasekunene, utyibilikise izandla zakho phantsi komlenze wakho njengoko uhamba.
3. Thatha oku kolula ukuya kuthi ga ngokuthanda kwakho ngelixa unganyanzelisi okanye unyanzele nantoni na kwaye uziva uxhaswe, zombini sihlalo kunye nezandla zakho. Ukuba uyakwazi ukufikelela ezantsi emlenzeni wakho, cinga ukubamba umva wethole lakho okanye iqatha lakho.
4. Faka kwaye uphefumle kancinci kwaye ngokulinganayo amaxesha ama-5 kwesi sikhundla, ngokuthe chu ungena nzulu ngalo lonke ixesha, emva koko ukhulule iposi ngokusebenzisa inhale ukukunceda ukuba uvuke. Phinda lo mlenze xa umlenze wakho wasekhohlo woluliwe, ujonge ukuba umzimba wakho uxhase njani umphetho wesitulo kwaye ulungelelanise idolo lomlenze wasekunene phezu kweqatha lakho ngaphambi kokuba ugobe.

Ukufota: Umzimba osebenzayo. Ingqondo yoyilo.