I-Yoga yokuXhalaba: Iipesenti ezili-11 zokuzama

Umxholo

• 1. IHero pos
• 2. Ukuma komthi
• 3. Unxantathu
• 4. Ukuma Phambili Bend
• 5. Ukuma kweentlanzi
• 6.Puppy pose eyandisiweyo
• 7. Isimo somntwana
• 8. Intloko-to-amadolo Forward Bend
• 9. Bahleli Phambili Bend
• 10. Imilenze yokuNyusa-udonga
• 11. Ukuhla kweBound Angle pose
• Ngaba iyasebenza ngokwenene?
• Umgca wezantsi

Kutheni iluncedo

Abantu abaninzi baphendukela kwiyoga xa iimvakalelo zoxinzelelo ziqala ukungena okanye ngexesha loxinzelelo. Unokufumanisa ukuba ukugxila ekuphefumlweni kwakho kunye nakwimeko yakho yokubakho kwindawo nganye kunokunceda uthule ingxoxo engalunganga yengqondo kunye nokunyusa imeko yakho iyonke.

Konke malunga nokuhlangana nawe apho ukhoyo. Ukuziqhelanisa nesimo esinye okanye ezibini zemizuzu nje embalwa ngosuku kunokuba nefuthe elikhulu, ukuba uvuleleke kulo mkhuba.

Ukufumana okuninzi kwiseshoni yakho, qaphela iimvakalelo ezihamba emzimbeni wakho njengoko ungena kwindawo nganye. Vumela ukuba uzive kwaye uve namava akho.

Ukuba uziva iingcinga zakho ziqala ukusasazeka, ngobunono ubuyisele ingqondo yakho emethini kwaye uqhubeke nokwenza kwakho.

Funda ukuze ufunde indlela yokwenza ezinye zezinto esizithandayo zokukhathazeka.

1. IHero pos

Umzimba osebenzayo. Ingqondo yoyilo.

Esi sihlalo sihleli sinokukunceda ufumane iziko lakho. Ukugxininisa ekuphefumlweni kwakho kunokukunceda ufumane ukukhululeka ekuphumeni kwesi sithuba.

Izihlunu zasebenza:

• Ispinae esiya phambili
• ii-quadriceps
• izihlunu zamadolo
• izihlunu zamaqatha

Ukwenza oku:

1. Ngena kwindawo yokuguqa. Amadolo akho kufuneka abe kunye, kwaye iinyawo zakho kufuneka zibanzi kancinci kunesinqe sakho.
2. Gcina iintloko zeenyawo zakho zilala phantsi.
3. Ukuba oku kungonwabisi, beka umqamelo okanye ibhloko phantsi kweempundu, amathanga, okanye amathole.
4. Beka izandla zakho emathangeni akho.
5. Hlala nkqo ukuvula isifuba sakho kwaye wandise umqolo wakho.
6. Bamba le poso ukuya kuthi ga kwimizuzu emi-5.

2. Ukuma komthi

Umzimba osebenzayo. Ingqondo yoyilo.

Ukuma kokuma kweklasikhi kunokukunceda ujolise ngaphakathi, uthule iingcinga zomdyarho.

Izihlunu zasebenza:

• isisu
• psoas
• ii-quadriceps
• tibialis ngaphambili

Ukwenza oku:

1. Ukusuka ekumeni, thwala ubunzima bakho ngeenyawo zasekunene kwaye uphakamise kancinci unyawo lwakho lwasekunene emhlabeni.
2. Cotha kancinci inyawo lakho lasekhohlo uye ngaphakathi komlenze wakho wasekhohlo.
3. Beka ngaphandle kweqatha lakho lasekhohlo, ithole, okanye ithanga.
4. Kuphephe ukucinezela unyawo lwakho emadolweni.
5. Zisa izandla zakho nakweyiphi na indawo efanelekileyo. Oku kunokuba kwindawo yokuthandaza phambi kwentliziyo yakho okanye ukuxhoma ecaleni kwamacala akho.
6. Bamba le poso ukuya kuthi ga kwimizuzu emi-2.
7. Phinda kwelinye icala.

3. Unxantathu

Umzimba osebenzayo. Ingqondo yoyilo.

Esi sithuba sisebenzayo sinokunceda ukunciphisa uxinzelelo entanyeni nasemqolo.

Izihlunu zasebenza:

• latissimus dorsi
• oblique yangaphakathi
• gluteus maximus kunye nomlamli
• imisipha
• ii-quadriceps

Ukwenza oku:

1. Yiza kwindawo yokuma iinyawo zakho zibanzi kunesinqe sakho.
2. Jongana neenzwane zakho zasekhohlo phambili kunye neenzwane zakho zasekunene ngekona elincinci.
3. Phakamisa iingalo zakho ukuze wolule egxalabeni lakho. Iintende zakho kufuneka zijonge phantsi.
4. Yandisa i-torso yakho phambili njengoko ufikelela phambili ngesandla sakho sasekhohlo.
5. Jinga kwijoyinti yakho ye-hip ukubuyisa umlenze wakho wasekunene. Thatha isandla sakho sasekhohlo umlenze wakho, umgangatho, okanye ibhloko.
6. Yandisa ingalo yakho yasekunene uphakamise isilingi.
7. Jonga nakweliphi na icala elifanelekileyo.
8. Bamba le poso ukuya kuthi ga kwimizuzu eli-1.
9. Emva koko yenza icala elichaseneyo.

4. Ukuma Phambili Bend

Umzimba osebenzayo. Ingqondo yoyilo.

Le ndawo yokuma yokuphumla inokunceda ukukhulula ingqondo yakho ngelixa ukhupha uxinzelelo emzimbeni wakho.

Izihlunu zasebenza:

• izihlunu zomqolo
• ipiriformis
• imisipha
• gastrocnemius
• gracilis

Ukwenza oku:

1. Yima ngeenyawo zakho malunga nobubanzi benyonga kunye nezandla zakho esinqeni.
2. Exhale njengoko ujinga esinqeni ukuze uqhubeke phambili, ugcine ukugoba okuncinci emadolweni.
3. Beka izandla zakho phantsi okanye uphumle kwibhloko.
4. Faka isilevu sakho esifubeni sakho.
5. Ukukhulula uxinzelelo kumqolo wakho osezantsi kunye nasezinqeni. Intloko yakho nentamo kufuneka zixhomekeke phantsi.
6. Bamba le poso kude kube ngumzuzu omnye.

5. Ukuma kweentlanzi

Umzimba osebenzayo. Ingqondo yoyilo.

Le backbend inokunceda ekunciphiseni ubungqongqo esifubeni nasemqolo.

Izihlunu zasebenza:

• intercostals
• i-hip flexors
• trapezius
• isisu

Ukwenza oku:

1. Hlala imilenze yakho yolulwe phambi kwakho.
2. Beka izandla zakho phantsi kweempundu zakho zijongise ezantsi izandla zakho.
3. Cwina iingqiniba zakho kunye kwaye wandise isifuba sakho.
4. Buyela emva kwiingalo zakho kunye neengqiniba, ucinezele ezingalweni zakho ukuze uhlale uphakamile esifubeni sakho.
5. Ukuba ikhululekile, unokuvumela ukuba intloko yakho ixhomeke emgangathweni okanye iphumle kwibhloko okanye kwi-cushion.
6. Bamba le poso kude kube ngumzuzu omnye.

6.Puppy pose eyandisiweyo

Umzimba osebenzayo. Ingqondo yoyilo.

Le pose yokuvula intliziyo iyolula kwaye yenze umqolo uphelise uxinzelelo.

Izihlunu zasebenza:

• deltoids
• trapezius
• Ispinae esisidanga
• triceps

Ukwenza oku:

1. Ngena kwisithuba setafile.
2. Yandisa izandla zakho phambili iisentimitha ezimbalwa kwaye usike iimpundu zakho ezantsi kwizithende zakho.
3. Cinezela ezandleni zakho kwaye ubandakanye izihlunu zakho zengalo, ugcine iingqiniba zakho ziphakanyisiwe.
4. Ngenisa kancinci ibunzi lakho phantsi.
5. Vumela isifuba sakho ukuba sivule kwaye sithambe ngeli xesha lokuma.
6. Bamba le poso ukuya kuthi ga kwimizuzu emibini.

7. Isimo somntwana

Umzimba osebenzayo. Ingqondo yoyilo.

Le ndawo yokuphumla inokunceda ukunciphisa uxinzelelo kunye nokudinwa.

Izihlunu zasebenza:

• gluteus maximus
• izihlunu ezijikelezayo
• imisipha
• izihlunu zomqolo

Ukwenza oku:

1. Ukusuka kwindawo eguqe ngamadolo, hlala emva kwizithende zakho.
2. Songa phambili, uhamba izandla zakho phambi kwakho.
3. Vumela i-torso yakho ukuba iwele nzima emathangeni akho, kwaye uphumle ibunzi lakho phantsi.
4. Gcina iingalo zakho zolulelwe phambili okanye uziphumze ecaleni komzimba wakho.
5. Bamba le poso ukuya kuthi ga kwimizuzu emi-5.

8. Intloko-to-amadolo Forward Bend

Umzimba osebenzayo. Ingqondo yoyilo.

Esi sithuba sinokukunceda ukuthomalalisa inkqubo yakho yeemvakalelo.

Izihlunu zasebenza:

• umqala
• imisipha
• izihlunu zomqolo
• gastrocnemius

Ukwenza oku:

1. Hlala emphethweni womqamelo okanye ingubo esongiweyo kunye nomlenze wakho wasekhohlo owandisiweyo.
2. Cinezela unyawo lwakho lwasekunene ethangeni lakho lasekhohlo.
3. Unokubeka umqamelo okanye uvimbe phantsi kweliphi idolo ukuxhasa.
4. Inhale njengoko usolula iingalo zakho ngaphezulu.
5. Exhale njengoko ujinga esinqeni, wandise umqolo wakho ukuba uqhubele phambili.
6. Phumla izandla zakho naphina emzimbeni okanye emgangathweni.
7. Bamba le poso ukuya kuthi ga kwimizuzu emi-5.
8. Emva koko phinda kwelinye icala.

9. Bahleli Phambili Bend

Umzimba osebenzayo. Ingqondo yoyilo.

Lo mfanekiso ucingelwa ukuba uzolise ingqondo ngelixa ukhulula uxinzelelo. Ukuba uziva ngathi iingcinga zakho zichithakele kulo lonke ixesha lokuziqhelanisa, thatha eli xesha ujike ungene ngaphakathi kwaye ubuyele kwinjongo yakho.

Izihlunu zasebenza:

• izihlunu zangasese
• Ispinae esisidanga
• gluteus maximus
• gastrocnemius

Ukwenza oku:

1. Hlala emphethweni wengubo esongiweyo okanye umqamelo ngemilenze yakho ethe nkqo phambi kwakho.
2. Unokugcina ukugoba okuncinci emadolweni akho.
3. Phefumla uphakamise iingalo zakho.
4. Cothisa kancinci esinqeni sakho ukuze uye phambili, uphumle izandla zakho naphina emzimbeni okanye emgangathweni.
5. Hlala kule ndawo ukuya kuthi ga kwimizuzu emi-5.

10. Imilenze yokuNyusa-udonga

Umzimba osebenzayo. Ingqondo yoyilo.

Indawo yokubuyisela kwimeko yesiqhelo ivumela ukuphumla kwengqondo yakho nomzimba wakho.

Izihlunu zasebenza:

• imisipha
• izihlunu zangasese
• umva ongezantsi
• torso ngaphambili
• umva wentamo

Ukwenza oku:

1. Hlala ngecala lakho lasekunene eludongeni.
2. Emva koko lala umva xa ujinga imilenze yakho ecaleni kodonga.
3. Iimpundu zakho kufuneka zibe kufutshane nodonga njengoko zikulungele. Oku kunokuba kulunge ngqo eludongeni okanye kwiisentimitha ezimbalwa kude.
4. Khululeka kwaye uthambe emqolo, esifubeni nasentanyeni. Vumela umzimba wakho ukuba unyibilike phantsi.
5. Gcina le pose ukuya kuthi ga kwimizuzu eli-10.

11. Ukuhla kweBound Angle pose

Umzimba osebenzayo. Ingqondo yoyilo.

Esi sithuba sokuphumla sinokukunceda uyeke uxinzelelo ngelixa ukhuthaza imeko yokuzola. Ungayenza ngakumbi into evulekileyo yentliziyo ngokubeka ibhloko okanye umqamelo phantsi komqolo wakho.

Izihlunu zasebenza:

• abenzi
• izihlunu zomqala
• izihlunu zangasese
• psoas

Ukwenza oku:

1. Lala ngomqolo kwaye uzise iinyawo zakho kunye.
2. Beka imiqamelo phantsi kwamadolo akho okanye esinqeni senkxaso.
3. Beka isandla esinye kwisisu sakho kunye nesinye entliziyweni yakho, ugxile ekuphefumlweni kwakho.
4. Hlala kule ndawo ukuya kuthi ga kwimizuzu eli-10.

Ngaba iyasebenza ngokwenene?

Umzimba osebenzayo. Ingqondo yoyilo.

Xa abaphandi bethelekisa iziphumo, bafumanisa ukuba iyoga iyazinciphisa kakhulu iimvakalelo zoxinzelelo, unxunguphalo kunye noxinzelelo.

Olunye uphononongo oluncinci oluvela kwi-2017 lufumanise ukuba nkqu neseshoni enye ye-hatha yoga yayisebenza ekunciphiseni uxinzelelo kuxinzelelo olukhulu lwengqondo. Uxinzelelo lwengqondo ngumsebenzi okanye umsitho okhuthaza impendulo kwangoko, njengokulwa okanye ukubhabha.

Kolu phando, uxinzelelo yayingumsebenzi wezibalo. Emva kokugqiba iseshoni ye-yoga eyalelwe ividiyo, abathathi-nxaxheba banamava okunciphisa uxinzelelo lwegazi kwaye baxela amanqanaba okwandisa ukuzithemba.

Ngelixa olu phando luthembisa, olukhulu, olunzulu ngakumbi izifundo ziyafuneka ukwandisa kwezi ziphumo.

Umgca wezantsi

Nangona uphando lwakutsha nje luxhasa ukuziqhelanisa neyoga njengendlela yokunciphisa uxinzelelo, isenokungafanelanga wonke umntu.

Kuya kufuneka usoloko uthetha nogqirha wakho ngaphambi kokuba uqalise iyoga entsha okanye inkqubo yovavanyo. Banokukunceda uchonge nayiphi na ingozi enokubakho kwaye bacebise uhlengahlengiso olufanelekileyo.

Gcina ukhumbula ukuba ukuziqhelanisa neyoga ngamanye amaxesha kunokuzisa iimvakalelo ezingathandekiyo kunye neemvakalelo kumphezulu. Qiniseka ukuba uziqhelisa kwindawo evakalelwa kukuba ikhululekile kwaye ikhuselekile. Oku kunokuthetha ukwenza i-yoga ekhaya okanye ukujoyina iklasi eyenzelwe ngokukodwa uxinzelelo okanye ukuphilisa ngokweemvakalelo.

Ukuba uziva ngathi ukuziqhelanisa neyoga kubangela uxinzelelo lwakho endaweni yokunciphisa, yeka ukwenza oko.