Muva nje, kumanethiwekhi omphakathi, ukuthandwa okukhulu kuyathandwa yizinselele ezihlukahlukene, ezihumusha kusukela ngesiNgisi njengengqinamba. Enye yezenzo ezithandwayo kakhulu, lapho izinkanyezi zazibandakanya khona, kwakusho ukuthulula amanzi e-ice. Muva nje, inzuzo ithola i-Yoga-Inselele, kodwa abambalwa bayazi ukuthi kusho ukuthini.
Iyini Inselele Yoga?
Leli gama lisho i-yoga marathon nemisebenzi yokwenza noma ukuzivocavoca. Banikezwa nsuku zonke. Manje usakazeka ngokusakaza ku-Instagram, lapho abantu balayisha khona izithombe-zemibiko yezimpumelelo zabo. Ukuchaza ukuthi yikuphi ukugqoka i-yoga, kufanele kuqaphele ukuthi banabanye abahleli (ama-hosts), okungaba kusuka ku-2 kuya ku-10. Nsuku zonke omunye wabaSebenzi ubeka isithombe sakhe sekhasi ngokufaka incazelo eningiliziwe nezincomo zokuqaliswa kwayo. Umsebenzi wabahlanganyeli ukuwuphinda futhi ubeke isithombe-isiqinisekiso nge-hashtag ngosuku olufanayo nangosuku olulandelayo.
I-Yoga-Inselele akuyona nje ukuzijabulisa noma ukugqugquzelwa kwezemidlalo, ngoba ezinsukwini ezimbalwa, ezimweni eziningi, lowo ophumelele ukhethwe ukuthi ngubani owenza umsebenzi noma into emangaze. Uthola imiklomelo evela kubaxhasi, isibonelo, ifomu lokuqeqeshwa noma izincwadi. Kuyacaca ukuthi umgomo wokuqala wezinselele eziningi ukuthuthukiswa kwamakhasi omphakathi abahleli nabaxhasi, kodwa kubahlanganyeli kukhona izinzuzo zokubamba iqhaza:
- amathiphu awusizo wokuzivocavoca;
- izinketho zokuqeqeshwa;
- ukuthuthukiswa komkhuba wokusebenzisana nsuku zonke;
- Asanas kanye nokuthuthukiswa kwendlela yokudala;
- ukuphola nabantu abathandekayo.
Inselele Yoga - Inzuzo Nokulimala
Izinzuzo zezinselele sekushiwo kakade, kodwa omunye akakwazi ukukhipha izinzuzo ze-yoga ngokwayo.
- Kuthuthukisa ukuguquguquka kwemvelo futhi kwenza imisipha ikhule.
- Izinzuzo ze-Yoga Challenging yikhono lokulahlekelwa isisindo.
- Yakha ukuhleleka okuhle futhi inciphisa ukuvuthwa komgogodla.
- Ilawula ukukhiqizwa kwama-hormone okucindezeleka.
- Ifundisa wena ukuthi uzizwa kanjani futhi uphathe umzimba wakho .
- Inikeza amandla futhi isindisa esimweni esibi.
- Inselele Yoga Yobili Isiza abantu ukuba basondele futhi bazizwe kangcono.
I-Yoga Inselele - Izinkambiso
Kwezinye izimo umthwalo womzimba awunqatshelwe, futhi lokhu kufanele kucatshangelwe ngaphambi kokuthatha ucingo. Kukhona uhlu mayelana nokuthi yiziphi izinyathelo zokwahlukana kwe-yoga ezingaba nazo:
- izifo ezivuvukala ezitho zangaphakathi;
- izinkinga ezihlobene negazi;
- ukuphazamiseka emsebenzini wenhliziyo kanye nesimo sezimpahla;
- izifo eziphilayo;
- isikhathi emva kokuhlinzwa kanye nezifo ezimbi;
- ingcindezi eyengeziwe nokushisa;
- izinkinga emuva kanye nokulimala okuhlukahlukene;
- I-ARVI, i-influenza kanye ne-angina;
- ukukhulelwa kungaphezu kwezinyanga ezintathu.
Ungabamba iqhaza kanjani ekukhuthazeni i-yoga?
Ukubamba iqhaza kulezi zinselelo kumele kube ngabantu abaqeqesha ngokomzimba noma bakhethe imisebenzi elula ukuze bangalimala. Ukubamba iqhaza ekugqugquzelweni kwe-yoga kudinga ukubhaliswa kumanethiwekhi omphakathi lapho izenzakalo ezinjalo ziphethwe khona. Kunconywa ukuthi ube nomugqa nomfaniswano wezemidlalo ukuze kungathinteki lutho, futhi ungabona ukuthi i-asana yenziwe kahle. Ukuze usebenze ngokubambisana, udinga umlingani. Ngaphezu kwalokho, kufanele kube nethuba lobuchwepheshe lokwenza isithombe sekhwalithi noma ividiyo.
Inkinga Yoga Yobaqalayo
Uma umuntu esanda kuqala ukufunda i-yoga, akufanelekile ukuhlanganyela kulezi zinselele, ngoba kubantu abangakulungele, lokhu kungaba umsebenzi oyingozi. Uma ungathola inselelo elula ye-yoga, ungazama ukuhlanganyela kuwo. Ngesikhathi esifanayo sabaqalayo, izingcingo ezinjalo zizoba usizo ngoba ungafunda izinto eziningi ezintsha, njengezimphathi zinikeza izincazelo ezinemininingwane nezincomo eziwusizo.
Izinselele ze-Yoga - Izithuba
Kunezimiso ezithile okufanele zicatshangelwe uma wenza ama-asanas.
- Ukunyakaza kwe-yoga ukuqhuma kwezimbili, ezintathu kanye nokuqeqesha okungashadile kuthatha ukunyakaza okungazelelwe. Qopha ukunyakaza ngalunye okungenani okuphefumula kathathu / ukuphelelwa yisikhathi.
- Yilalela yonke inhlangano futhi ulalele umzimba wakho. Kubalulekile ukukhipha yonke imicabango engaphandle futhi uzwe imisipha yakho.
- Qaphela ukuthi ukuthutha akufanele kubangele ubunzima bomzimba, ngakho ukuzivocavoca ngenjabulo.
Inselelo ye-Yoga yomuntu ongu-1
I-yoga eyodwa ibhekwa njengenselele ngokwakho, ngoba umuntu udinga ukuzithiba, umthwalo wemfanelo kanye nendlela ebalulekile ebhizinisini. I-Yoga Challenge on 1 iyakulungele abaqalayo, futhi kubadlali abanolwazi, into esemqoka ukukhetha i-asanas efanelekile.
- I-Urdhva Padmasan . Uma i-classic pose ye-lotus inikezwa kalula, ungazama lokhu ngaphambi. Akunconywa ukuyenza kubantu abanenkinga ngamadolo nasentanyeni. Ukuhlala, thatha isikhundla se-lotus bese ulala emhlane wakho. Phakamisa umzimba phezulu, uyisekele ngezandla zakho. Zingafakwa esihlalweni noma ezinqanyeni eduze kwamajoyini emadolo.
- Bhekasana . Inselele Yoga yabaqalayo ayihlanganisi lokhu kuhloseka kwe-frog, njengoba kudinga amandla nokuguquguquka. Hlala esiswini sakho, welula imilenze yakho kancane, uyibophe emgodini wakho. Ukungenelela, ukuqonda ingxenye engenhla yezinyawo zakho ngezandla zakho. Ama-Brushes kufanele asetshenziswe ukuze izimbongolo zikhonjiswe emuva, futhi iminwe - phambili. Izinyawo kufanele zibe endizeni efana nephansi. Ukuze uqiniseke ukuthi ukuguqa okungcono kwamadolo nokuvikela imigqa, kuyasiza ukudonsa kancane amathole eceleni. Ukukhipha umoya, gonsa phansi ingxenye engenhla yezinyawo zakho, udonsa iminwe yakho eduze kwezinyaweni zakho. Ngalesi sikhathi, yenza ukuhlanekezela emhlane ongaphansi, uphakamise umzimba ophezulu.
Inkinga Yoga Yobili
Ungasebenza ndawonye, kodwa kubalulekile ukuthi ube nobuhlobo bokuthembela nomlingani wakho. Ukusebenza okuhlangene kwama-asanas kuletha ndawonye futhi kusize ukufeza ukuvumelana hhayi nje ngomzimba wakho kuphela, kodwa nasebudlelwaneni. I-Yoga Challenge ku-2 ibizwa ngokuthi i-akroyoga ne-trust-yoga.
- Lo mbhangqwana uhlezi endaweni ye-lotus ngeminyango yawo komunye nomunye. Emaminithini ambalwa abantu kufanele bahlelwe, balalele umoya womlingani wabo. Khona-ke udinga ukwelula ndawonye njengoba uhamba futhi uphendulela kahle ihlombe lakho lesobunxele, ubeka isandla sakho sokunxele ngakwesokudla kwesigqila sakho, nesandla sakho sokunene ngakwesokunxele sakho. Umlingani uphinda into efanayo.
- Shintsha phambili ukuma. Ababambiqhaza kufanele bame ngeminyango yabo komunye nomunye bese benza ipulazi elibusayo phambili. Phonsa izingalo zakho phambi kwakho bese ubamba umlingani wakho ngamahlombe. Kulesi sikhundla, udinga ukuhlala imizuzu embalwa.
- Isikebhe. U-Asana, okuvame ukubonakala e-yoga-umhlangano, ubizwa nangokuthi i-Navasana. Abalingani kumele bahlale bebhekene nomunye nomunye, badonsa imilenze phambili bese bephakamisa, bexhuma izinyawo. Ngaphezu kwalokho, izandla kufanele zikhishwe phambi kwakhe futhi zixhunywe nomlingani. Ingemuva kufanele ibe sezingeni eliphansi.
Inkinga Yoga yezintathu
I-Asanas, lapho abantu abathathu abangabamba khona iqhaza ngesikhathi esisodwa, badinga izinga eliphezulu lokuqina ngokomzimba nokwethenjwa, ngaphandle kwalokho ngeke kuvele lutho. I-Yoga Challenge ngo-3 - inketho ekahle emndenini. Ungaqala ukuqeqeshwa ngama-asana anjalo:
- I-pose yokuqala iyenziwa ngenkathi imile futhi abahlanganyeli kumele bahlale emgqeni njengoba kuboniswe kumfanekiso noma ngenye indlela, akukhathazi ngempela. Phakamisa izandla zakho bese ubambelela komunye nomunye. Ngemva kwalokho, isisindo somzimba kufanele sidluliselwe emlenzeni owodwa, futhi owesibili kufanele uguqe ngamadolo bese uthathwa ohlangothini. Yeka ukubhekene nombono wangaphakathi wethanga lomlenze wesibili. Gcina ibhalansi yakho, ungakhohlwa ukuphefumula okuzolile.
- I-pose elandelayo iyathandwa kakhulu ekwenzeni i-yoga yezintathu. Umhlanganyeli wokuqala kumele ahlale phansi ngezandla nezinyawo ezinyaweni (isithende kufanele siqedwe phansi). Amathanga akhomba phezulu ukuze umzimba udale ikona elifanele. Umuntu wesibili naye uhlala phansi ngezandla zakhe, kodwa ngesikhathi esifanayo uphonsa imilenze yakhe kumlingani osevele ekhona. Izinyawo zakhe kufanele ziphumule emhlane ophansi. Kubalulekile ukuthi umzimba udale i-angle engakwesokudla. Umhlanganyeli wesithathu uphinda izinyathelo ezifanayo, ukugcina i-angle efanele emzimbeni.
Inselele Yoga yezingane
Abazali abaningi badonsela izingane emdlalweni kusukela esemncane. I-Yoga Inselela yezingane ezimbili noma ingane eyodwa ilandela imigomo enjalo: kusiza ukuqoqa umndeni oseduze komgomo owodwa, iphatheka kahle impilo kanye nokuguquguquka komzimba futhi ikhuthaza ukukhulumisana kwengane . Izinselelo ze-Yoga kufanele zihanjiswe njengemdlalo, isibonelo ungabonisa izimo zezilwane noma uphinde uphinde ubone isithombe sezinto. Uma uthatha izivivinyo ezilula, khona-ke ngisho nezingane ezineminyaka engamashumi amathathu ubudala zingabamba iqhaza esenzweni.