I-Yoga Poses eziya kukwenza ukuba ube ngcono kwiSondo

Umxholo

• Iiklasi zeyoga zingabunceda njani ubomi bakho ngokwesondo?
• I-Yoga ifuna ukuphucula ubomi bakho ngokwesondo
• 1. I-Cat Pose (Marjaryasana) kunye neCow Pose (iBitilasana)
• 2. I-Bridge Pose (uSetu Bandha Sarvangasana)
• 3.Umntwana owonwabileyo (Ananda Balasana)
• 4.Ihobe Elinye Elinemilenze Eminye (Eka Pada Rajakapotasana)
• 5.Pose yomntwana (Balasana)
• 6.Pose Pose (Savasana)
• Umgca wezantsi

Ushwankathelo

Sonke siyazi ukuba iyoga inezibonelelo ezininzi. Ayisiyo nje kuphela ukuba i-yoga iyaqhayisa ngeempawu ezimangalisayo zokunciphisa uxinzelelo, inokukunceda ukunciphisa umzimba, ukuphucula ukwetyisa ukutya, kunye nokuphinda wenze inkqubo ye-DNA yakho. Ngelixa unokuza emethini ukuze ufumane iZen yakho, izibonelelo zeyoga zibhetele nangaphezu kokuba besicinga.

Kuyavela ukuba i-yoga ingabuphucula ubomi bakho ngokwesondo ngeendlela ezininzi kunenye. Kwaye, ngaphambi kokuba woyike ziingcinga zendlela enzima ye-Kama Sutra, kuyamangalisa ngokulula ukuba kulula.

Iiklasi zeyoga zingabunceda njani ubomi bakho ngokwesondo?

Esona sibonelelo siphambili seyoga- ngaphakathi nangaphandle kwegumbi lokulala- kunciphisa uxinzelelo. Izifundo zibonisa ukuba ukuziqhelanisa neyoga rhoqo kunceda ukunciphisa amanqanaba oxinzelelo emzimbeni ngokunciphisa amanqanaba e-cortisol. Ukonyuka koxinzelelo kunokuba neziphumo ezibi ezininzi emzimbeni, kunye nokwehla komnqweno wesini yenye yazo.

I-Yoga inokunceda ekuphuculeni ukusebenza ngokwesondo ngokubanzi. Olunye uphononongo lubukele abasetyhini abangama-40 xa beziqhelanisa neyoga iiveki ezili-12. Emva kokuphela kwesifundo, abaphandi bagqiba kwelokuba abasetyhini babenokuphucuka okubonakalayo kubomi babo ngokwesondo ngenxa yeyoga. Olu buncinci besampulu kunye nesifundo esinye kuphela, kodwa unxibelelwano phakathi kweyoga kunye nobomi besini obungcono buyathembisa.

"IYoga ikufundisa ukuba umamele njani umzimba wakho, kunye nendlela yokulawula ingqondo yakho," utshilo uLauren Zoeller, umhlohli oqinisekisiweyo weyoga kunye noMqeqeshi woBomi bonke ohleli eNashville, eTennessee. "Ezi zinto zimbini zidityanisiweyo zingakunika ukuqonda kwinto oyithandayo nongayithandiyo, oko kukukhokelele ekubeni unxibelelane ngcono ngeyona nto ilungileyo kwiqabane lakho."

Enye indlela uZoeller athi ngayo i-yoga ingabukhulisa ubomi bakho ngokwesondo? Ukwandisa ulwazi kunye nolawulo lomzimba.

“Ukuziqhelanisa neyoga rhoqo kukuzisa kulwazi lomzuzu wangoku obaluleke kakhulu xa ujonge ukukhulisa ubomi bakho ngokwesondo. Okukhona unokubakho neqabane lakho, kokukhona amava aya kuba ngcono kuni nobabini, ”ucacisa watsho uZoeller. “Isini kunye neyoga zombini ziyanceda kwimeko yakho yomzimba, yengqondo kunye neemvakalelo. Funda ukuziqhelanisa rhoqo ukuze ufikelele kwezona mvakalelo zibalaseleyo! ”

I-Yoga ifuna ukuphucula ubomi bakho ngokwesondo

Ukuba ufuna ukuphucula ubomi bakho bobulili, zama ukusebenzisa ezinye zezi zinto kwi-yoga yakho.

1. I-Cat Pose (Marjaryasana) kunye neCow Pose (iBitilasana)

Ngokuqhelekileyo kwenziwa kunye, ezi zinto zikunceda ukhulule umgudu kwaye uphumule. Oku kunceda ukunciphisa amanqanaba oxinzelelo luphela kwaye kwenza kube lula ukungena kwimood.

Umzimba osebenzayo. Ingqondo yoyilo.

1. Qala le pose kuzo zone. Qiniseka ukuba izihlahla zakho ziphantsi kwamagxa akho kwaye amadolo akho ahambelana nesinqe sakho. Gcina umqolo wakho ungathathi hlangothi kunye nobunzima bakho ngokulinganayo emzimbeni wakho.
2. Inhale njengoko ujonge phezulu kwaye vumela isisu sakho sijike emgangathweni. Phakamisa amehlo akho, isilevu, kunye nesifuba xa usolula.
3. Khupha, thinta isilevu sakho esifubeni, kwaye uzobe inkaba yakho kumqolo wakho. Ujikeleze umqolo wakho kwisilingi.
4. Hamba kancinci phakathi kwezi zimbini umzuzu omnye.

2. I-Bridge Pose (uSetu Bandha Sarvangasana)

Lo mbuzo unceda ukomeleza umgangatho wakho we-pelvic. Ukomeleza ezi zihlunu kunceda ukunciphisa iintlungu ngexesha lokwabelana ngesondo kwaye kunokwenza nezinto ezilungileyo, kulungile, ngcono.

Umzimba osebenzayo. Ingqondo yoyilo.

1. Lala ngomqolo.
2. Gobisa amadolo omabini kwaye ubeke iinyawo zakho ububanzi benyonga ngaphandle kwamadolo akho ngokuhambelana namaqatha akho.
3. Beka iingalo zakho phantsi kunye neentende zakho phantsi kwaye usasaze iminwe yakho.
4. Phakamisa ummandla wakho we-pelvic emhlabeni, uvumele i-torso yakho ukuba ilandele, kodwa gcina amagxa akho kunye nentloko phantsi.
5. Bamba ukuma kwimizuzwana emi-5.
6. Ukukhululwa.

3.Umntwana owonwabileyo (Ananda Balasana)

Indawo yokuphumla eyaziwayo, le pose ilula ubuqaqawuli bakho kunye nomqolo osezantsi. Ngapha koko, iphindaphindwe njengokwahluka kwesikhundla sobufundisi. Ukuyizama ebhedini, qala kwisikhundla sobufundisi kunye neqabane lakho ngaphezulu, emva koko wandise imilenze yakho kwaye uyisonge ijikeleze umzimba womlingane wakho.

Umzimba osebenzayo. Ingqondo yoyilo.

1. Lala ngomqolo.
2. Nge-exhale, waguqe ngamadolo akho kwisisu sakho.
3. Inhale kwaye ufike phezulu ukuze ubambe ngaphandle kweenyawo zakho, kwaye wandise amadolo. Ungasebenzisa ibhanti okanye itawuli evaliweyo phezu konyawo lwakho ukwenza kube lula.
4. Flex iinyawo zakho, uzityhale izithende zakho phezulu xa usihla ngezandla zakho ukuze wolule.

4.Ihobe Elinye Elinemilenze Eminye (Eka Pada Rajakapotasana)

Zininzi iintlobo zePigeon, kwaye zonke zikulungele ukolula kunye nokuvula ihips. Iinqe eziqinileyo zinokwenza ukuba ungakhululeki ngesondo, kwaye zinokukugcina ekuzameni iindawo ezahlukeneyo zesondo.

Umzimba osebenzayo. Ingqondo yoyilo.

1. Qala emgangathweni kuyo yonke imigangatho.
2. Thatha umlenze wakho wasekunene kwaye uyihambise phambi komzimba wakho ukuze umlenze wakho osezantsi ube kwinqanaba le-90-degree ukusuka emzimbeni wakho.
3. Yolula umlenze wakho wasekhohlo emva kwakho emgangathweni ngentla yonyawo lwakho ujonge ezantsi kwaye iinzwane zakho zijonge ngasemva.
4. Khupha njengoko uncike phambili, ushenxise ubunzima bomzimba wakho. Sebenzisa iingalo zakho ukuxhasa ubunzima bakho. Ukuba oku kungonwabisi, zama ukusonga ingubo okanye umqamelo uze uyibeke phantsi kwethanga lakho lasekunene ukuze ugcine isinqe sakho xa usolula.
5. Khupha kwaye uphinde kwelinye icala.

5.Pose yomntwana (Balasana)

Le poso yindlela emnandi yokuvula iinyonga zakho kwaye ufumane ukuphumla okunzulu ngaphandle kokufuna ukuguquguquka. Ikwayindawo yokumisa umhlaba, okuthetha ukuba ujoliso lwakho kufuneka lube kukuphumla kunye nokuphefumla kuyo yonke indawo, enokunceda naluphi na uxinzelelo kunye noxinzelelo ukuba linyibilike.

Umzimba osebenzayo. Ingqondo yoyilo.

1. Qala ngokuguqa phantsi. Ngokuchukumisa iinzwane zakho, yenza banzi amadolo ade ajikeleze ububanzi benyonga.
2. Exhale kwaye uncike phambili. Beka izandla zakho phambi kwakho kwaye wolule, uvumele umzimba wakho ongaphezulu ukuba uphumle phakathi kwemilenze yakho. Zama ukuchukumisa ibunzi lakho emethini, kodwa unokuphumla intloko yakho kwibhloko okanye kumqamelo.
3. Hlaziya kwesi sikhundla kangangemizuzwana engama-30 ukuya kwimizuzu embalwa.

6.Pose Pose (Savasana)

Iiklasi zeYoga zihlala ziphela kwiPropse Pose, okanye eSavasana, kwaye ngokuqinisekileyo kukho isizathu esihle. Esi sithuba sikunceda ukuba uphumle kwaye ufunde ukuyeka uxinzelelo. Yicinge njengeseshoni yokucamngca encinci ekupheleni kwenkqubo yakho yeyoga ekonyusa ukuphumla kunye nemizamo yokuziva ulungile.

Umzimba osebenzayo. Ingqondo yoyilo.

1. Beka umqolo wakho iinyawo zisasazeke kwaye iintende zijongise phezulu. Hlaziya onke amalungu omzimba wakho ebusweni bakho uye kwiminwe yakho neenzwane zakho.
2. Hlala kule ndawo ixesha elide njengoko ufuna.

Umgca wezantsi

Ngelixa ezinye zeyoga zibangabuphucula ngokukhawuleza ubomi bakho ngokwesondo, olona tshintsho lukhulu luya kuhlala lukhona ekunciphiseni uxinzelelo. Ayisiyiyo kuphela ukubonelela ngezibonelelo ezipheleleyo, ikuvumela ukuba uphumle kwaye wonwabele isondo, esenza nokuba ngcono.