Amakilasi e-Yoga azokusiza uthole ukuvumelana, uzizwe umzimba wakho futhi uhlanze umphefumulo. Ngaphezu kwalokho, ukusebenza okuvamile kweqoqo le-yoga umzimba wokulahlekelwa isisindo, kunomthelela ekulahlekeni kwesisindo. Lokhu kungenxa yezinguquko kanye nokujwayelekile kwezikhamzimba emzimbeni, kusuka emandleni kuya emzimbeni (ukujwayelekile komzimba , ukuhlanzwa kwegazi namathumbu, ukuthuthukiswa kwezinhlelo zokuphefumula kanye ne-endocrine). Umkhuba wokuphefumula we- yoga kufanele wenziwe ngokuqhubekayo, ukulahlekelwa isisindo - nsuku zonke ngesigamu sehora.
Imizimba emihlanu yokulahlekelwa isisindo
Namuhla sizokhuluma nge-yoga yabaqalayo, futhi ikakhulukazi mayelana nokuvivinya umzimba.
Asana №1. Bhujangasana
Thatha ukuhleleka kweplanki. Izintende zisuswa phansi, sidonsa amasokisi. Sithuthuka, sidlulisa umzimba emzimbeni wezintambo kuya ezithendeni emgqeni. Siphonsa izintambo zethu, zicindezele zona kithi ezinhlangothini bese sihlehla kancane. Ukuthinta ikhanda phansi, phuma izinyawo bese ucindezela ngokumelene nokusekelwa. Uma uphumelela, ungagudli ama-elbows ukuze kutholakale i-angle efanele, futhi uphakamise isifuba. I-exhalation elandelayo futhi kancane kancane unganqamuki. Isikhumba asiveli phansi, kodwa esifubeni sayo sibheke phezulu. Siphakamisa ikhanda. I-nape ibheka emuva, ubuso buhanjiswa phezulu. Kancane kancane silala phansi bese siphefumula.
Asana №2. Shalabhasana
Themba esiswini sakho bese uhlala phansi nge-hip yakho, ezinyaweni nasebunzini. Amandla emzimbeni, ngemuva kwezintende zezandla kunamathele phansi. Siphakamisela amahlombe njengoba sithumela futhi ngesikhathi esifanayo sifinyelela isandla ezinyaweni. Sithuthukisa futhi siphakamise esifubeni ngangokunokwenzeka. Siphumelela futhi sikhulise imilenze yethu, siyibuyisele emuva. Gcina ibhalansi Ake sihle bese siphefumula.
Asana №3. Adho mukha Shvanasana
Thatha ukuhleleka kweplanki. Exhale futhi uphakamise isikhumba sibheke phezulu nangemuva. Izithende zihlala phansi, sibeka amakhanda ethu phakathi kwezandla zethu. Sidonsa ngemuva kwekhanda futhi siqondise amahlombe ethu. Phakamisa amadolo bese ubeka ukuphefumula kwakho. Khona-ke sidlulisela phambili izinyawo ezinyaweni ezandleni futhi samukela amakhanda. Siphakamisa izingalo ezinhlangothini bese sisusa iziqhwa esiswini, bese sisusa esifubeni emadolweni, ngemuva kwentamo kuya ezinyaweni.
Asana №4. Paripurna Navasana
Sithatha i-pos ehlezi phansi bese sibamba imilenze ngaphansi kwebanga. Phakamisa izinyawo zakho phansi bese ugcine ibhalansi yakho. Sigcina imhlane yethu iqondile futhi sibophezela phansi. Siphuma, siqondise imilenze yethu, futhi sigcine izandla zethu phansi kwamadolo. Sithatha umoya ojulile futhi siqondise amahlombe ethu. Sithuthukisa futhi silula izingalo zethu phambili, kufana nephansi. Sigcina ibhalansi.
Asana №5. Shavasana
Sibeka emhlane wethu, siphendule izandla zethu futhi siqondise amahlombe ethu. Cindezela ngokucophelela emaceleni ehlombe nasemhlane wekhanda phansi, futhi ugcine umgogodla uhlangene. Imilenze ibanzi ububanzi ngaphandle futhi uwadonsa efana phansi. Vala amehlo ethu bese uphumelela. Hlaziya futhi ubeke phansi. Sihlala imizuzu engu-10, bese sisuka ngokushelela ngaphandle kokunyakaza okubukhali ngakwesokudla.
Ukuze uhlole ukuthi i-Yoga iphumelela kanjani ekusizeni ukunciphisa isisindo, zama ukukhohlwa ngezikali futhi ujabulele imisebenzi. Impilo kuwe kanye nokuvumelana.