Lapha uzothola izinkinga ezingu-11 ze-yoga ikakhulukazi kubaqalayo, okuzokusiza ukuthi uqale ukuqhuba!
1. Izintaba
Igama ku-Sanskrit: Tadasana
Izinzuzo: ngcono ukuhlelwa kwesikhashana, umuzwa wokulinganisela, uhlanza ingqondo, ufundisa ukuphefumula okukhulu.
Imiyalo: vele ume, izinyawo kuya ububanzi bekhanda, isisindo sisatshalaliswa ngokulinganayo phakathi kwemilenze emibili. Kancanyana futhi ngokujulile uphefumule ngezikhathi ezilinganayo zokuphefumulelwa nokuphelelwa yisikhathi. Gcina ikhanda lakho iqonde, zama ukuvumelanisa intamo yakho nomgogodla ngomugqa owodwa oqondile. Uma ufuna, ungakwazi ukuhambisa izandla zakho, uma lokhu kungakuvimbeli ukuthi ungagxila - abanye bakhetha ukufaka izandla zabo emthandazweni, noma bawadonsa ukuze basule.
2. Inja iyancipha
Igama ku-Sanskrit: Adho mukha svanasana
Izinzuzo: ngcono ukujikeleza kwegazi emzimbeni wonke, ukwelula okuhle kwamathole kanye nezithende.
Imiyalo: vuka, izandla nezinyawo phansi. Amandla ebubanzi bamahlombe, imilenze ebubanzi besikhumba. Hlela izandla zakho phambili futhi usakaze iminwe yakho ukuze uzinze kakhulu. Umzimba wakho kufanele uthathe ifomu le-V. evinjelwe.
3. I-Pose ye-Warrior
Igama eSanskrit: Virabhadrasana
Sebenzisa: ukuqinisa nokwelula imilenze kanye nekhanda.
Imiyalo: faka izinyawo zakho cishe ngamamitha. Vula umlenze wokunene 90 degrees futhi kancane kwesokunxele. Ngaphandle kokuphakamisa amahlombe akho, welula izandla zakho ezinhlangothini ngezandla zakho. Bhonqa idolo elifanele ngecangechunge lama-degree angu-90 futhi ugcine idolo phansi kunyawo, ungavumeli lihambe phambili, ngaphesheya komugqa weminwe yakho. Gxila ekululazeni izingalo zakho bese uhlala kule nkinga, bese wenza okufanayo emlenzeni owodwa.
4. Isihlahla Pose
Igama nge-Sanskrit: Vriksana
Izinzuzo: ngcono ibhalansi, iqinisa imisipha yezinqulu, amathole, i-ankle, umgogodla.
Imiyalo: Thatha indawo yezintaba. Bese udlulisela isisindo emlenzeni wakho wesobunxele. Ukubamba iqophe ngqo, faka unyaweni wonyawo onyawo emkhathini wangaphakathi wethanga langakwesobunxele. Njengoba usufinyelele ibhalansi, phinda izintende zezandla zakho phambi kwakho emphakathini womthandazo futhi ugcine ibhalansi yakho. Ngenkinga, phakamisa izandla zakho phezulu njengentaba. Phinda kusuka komunye umlenze.
5. Ibhuloho
Igama ku-Sanskrit: Setu bhanda
Izinzuzo: ukuqiniswa kwesifuba, intamo, umgogodla nokufudumala okukhulu kakhulu ekuzivocavoca ebhuloho.
Imiyalo: Ulale phansi, izandla ezinhlangothini. Namadolo aguqe, phakamisa izinyawo zakho phansi bese uphakamisa izinkalo zakho. Khona-ke, faka izandla zakho phansi kwakho, faka futhi uphonse phansi ukuze uthole ukwesekwa okungcono. Phakamisa izinyathelo ezihambisana nendawo phansi bese uqinisa isifuba esihlahleni.
6. I-Pose yenxantathu
Igama ku-Sanskrit: i- Trikonasana
Izinzuzo: ukwelula wonke umzimba, ukuqinisa imisipha yezinyopho, amadolo, ukuphulukisa ubuhlungu emuva. Kufanelekile kwabesifazane abakhulelwe.
Imiyalo: Thatha i-pose ye-warrior, kodwa ungagodli emadolweni. Bese uthinta ngaphakathi kwesigunxele sokunene nangaphandle kwesigcawu esinene. Khomba isundu sakho sesokunxele kuya ephahleni. Phakamisa amehlo akho ngakwesokunxele bese ulula emuva. Phinda kusuka komunye umlenze.
7. Ukuphilisa ukuhlala
Igama eSanskrit : i-Ardha Matsiendrasana
Izinzuzo: ukwelula okuhle kakhulu, ikakhulukazi emva kokuchitha amahora amaningi ehlezi ehhovisi. Amahlombe, iziqhaqho kanye nentamo.
Imiyalo: uhlezi phansi, welula imilenze yakho. Beka unyawo lwakho lokunene ngaphandle kwonyawo lwakho lwesokunxele. Bhonqa idolo elingakwesokunxele, kodwa gcina ibhande elifanele likhomba ngqo etafuleni. Beka isandla sakho sokunene phansi ngemuva kwakho ukugcina ibhalansi. Beka i-elbow kwesokunxele ngaphandle kwamadolo afanele. Phindela ngakwesokunene ngangokunokwenzeka, kodwa ukuze izintambo zingaveli phansi. Phinda ngaphesheya.
8. Inja ibheke phezulu
Igama ngesiSanskrit: Urdhva mukha svanasana
Izinzuzo: Ukwehlisa nokuqinisa umgogodla, izingalo, izikhali.
Imiyalo: Lala phansi phansi phansi, izithupha ngaphansi kwamahlombe. Ukuthembela ezandleni zakho, phakamisa isifuba sakho. Okuphambili kakhulu kungaphakamisa izintambo ezifanayo kanye nekhanda, ngokuthembela emilenzeni eqondile.
9. I-Pose yehobe
Igama ngesi-Sanskrit: Eka pad rajakapotasana
Sebenzisa: uvula amahlombe nesifuba, welula kahle kakhulu imisipha ye-quadriceps.
Imiyalelo: qala kusukela esikhundleni se-push-ups, enezintende ngaphansi kwamahlombe. Yehlisa ibhande lakho langakwesobunxele phansi, ulidonsa phambili futhi udonse inyawo ngakwesokudla. Hlala phansi, udonse umlenze owodwa emuva. Ungalindela phambili ukuze ulula kangcono.
10. Pose of the crow
Igama ku-Sanskrit: Bakasana
Sebenzisa: uqinisa izandla, ama-wrists bese ucindezela. Okuyinkimbinkimbi kakhudlwana kunezinye iziphakamiso, kodwa ukubonakaliswa kuyinto enjabulo kunoma yiliphi iqembu.
Imiyalo: yima ebusweni bejaji phansi. Bese uhamba izinyawo zakho phambili kuze amadolo akho athathe izandla zakho. Gwema kahle izingalo zakho ezinhlangothini, susa isisindo ezandleni zakho uphakamise izinyawo ukusuka phansi. Bhonqa amadolo ezandleni zakho. Sebenzisa imisipha yomshini ukulinganisela.
11. Pose wengane
Igama ku-Sanskrit: Balasana
Izinzuzo: ukuhlelwa kokuphumula nokulula okulula. Ikhulula ubuhlungu emuva.
Imiyalo: Hlala phezulu, uqoqe imilenze yakho ngaphansi kwakho. Yenza umzimba uphendule futhi wehlele ikhanda lakho phansi phambi kwakho. Vula izingalo zakho phambili bese wehlisa isifuba sakho bese uhlahlela phansi ngangokunokwenzeka. Bamba kule ndawo, uphefumle kahle futhi ukhululekile.
Qala ngalezi zimo ezilula, futhi umphumela ngeke ube yisikhathi eside!