Amahora asekuseni yisikhathi lapho uzikhokhela khona usuku lonke. Kuyoba yini namuhla, kuncike, ezinhlobonhlobo eziningi, ngokutholakala kwe-yoga ekuseni kumhleli wakho.
Ukuzivocavoca
Isakhiwo se-yoga ekuseni kufanele senziwe imizuzu engu-15 ngaphambi kokudla kwasekuseni .
- Izinyathelo ngaphansi kwamahlombe, zifaka izingalo zakho, zibeke izandla zakho phezu kwekhanda lakho, uphume. I-Yoga yokuzivocavoca ekuseni kufanele iqale ngokuphefumula.
- Sifudumala intamo ngesimiso esiyindilinga ngakwesokudla nangakwesobunxele.
- Sifudumala amahlombe ngezinguquko eziyindilinga.
- Hlala endaweni ebanzi, izinyawo ezihambisana nobubanzi bamathanga. Uma uvula, uphakamise futhi ululaze izingalo zakho uphakamise phansi, udwebe esiswini sakho, uvule isifuba, futhi welule ikhanda lakho esibhakabhakeni. I-coccyx ikhomba phansi. Yenza inguqulo elula edonsa ithawula ezandleni. Ithawula idonsa ngezindlela ezihlukile. Hudula izingalo zakho phezulu, hhayi ukuphakamisa amahlombe akho.
- Beka izandla zakho phansi, uphendule, uphume, uphakamise izandla zakho uphakamise izingalo zakho phambili, ugobe emilenzeni yakho, uguqe umzimba ku-45⁰. Uma kukhona ukungezwani okweqile emahlombe, thatha ithawula bese uwasabalalisa kancane. Inhloko isendleleni efanayo nomgogodla. Ekuphumuleni, faka izandla zakho phansi, ujikeleze emuva, ukhuphuke.
- Ukuzivocavoca okulandelayo ekuzivocavoca ekuseni kuvela ku-yoga. Ukuphefumula, izandla zilula, zigobe nge-back back, zigoqa imilenze emadolweni. Ingemuva ifana nephansi, umthamo u-90⁰. Ngenkinga ezandleni zakho, welula izandla zakho ngokubanzi futhi uthathe ithawula. Ingaphezulu ihamba phambili, i-coccyx back. Sula umgogodla.
- Ngomoya wokuphumula kwesandla sasihlehlisa phansi, sizungeza emuva sibheke phezulu. Ukuphulukisa, izandla ziyaphuma, nge-exhalation wehlela ku-squat. I-coccyx kufanele ibe mkhulu kunamahlombe, amadolo aphethwe. Gcina izandla ndawonye zihlangene.
- Sihlakulela i-vertebra ngemuva kwe-vertebrae, izandla ngaphakathi ezinhlangothini zokuphefumula, nge-exhalation, yesundu entendeni yesandla, isigamu shlangothi, sinciphisa umzimba phambili, njengokwenza umsebenzi ongaphambilini, kodwa ume emasokisi.
- Siphenduka, sibheke emuva, sibheke, siphumelele - sibheke phambili, sinciphisa izandla zethu phansi, sidlula ezithende, izimbambo ezisenyakatho, entanyeni nasekhanda - ukuqhubeka komgogodla.
- Sishiya lesi simo, futhi ngokushesha sithuthela esimweni se- bar , amathanga, sicindezelekile, sisakaza isisindo phakathi kwezinyawo nezintende. Ukukhethwa okulula kunamadolo wehla phansi.
- Siphumula emphakathini wengane, sihlala ezithendeni ezithende, izandla zihamba phambili.
- Kusuka lapha sithuthela endaweni yezinja ngefashini phansi, i-pelvis isuka phezulu, izandla, emuva nangenqamu ifomu elilodwa eliqondile. Lokhu kungenye yezindlela zokuzivocavoca kunazo zonke e-yoga ekuseni, njengoba le-mba ine-effect enamandla kakhulu, kuze kube yilapho isisindo sokulala esincane. Siphonsa ngezandla nangemuva, sinciphisa izithende phansi. Inguqulo ekhanyayo: ngamadolo agubuziwe nezithende eziqhekekile.
- Hlala phansi phansi, ububanzi bezintendeni buhlangene, izandla emuva, iminwe ekhomba izithende. Faka futhi uphakamise isikhumba, izingalo, imilenze, umzimba kanye nesakhiwo wenze ifonta, ubambe ikhanda, ungabuyi.
- Sihlezi phansi, sicindezela phansi phansi, siphumule ikhanda, amahlombe asuka phansi, izingalo zihamba emilenzeni, siphula imilenze phansi bese sibaphakamisela ezingeni lama-25⁰ maqondana nesitezi. Izinyawo ziqinile ezandleni. Lite inketho: ngezandla phansi.
- Gweba phansi, izandla zihanjiswe phezu kwekhanda lakho, iminwe yakho idonsela phansi, imilenze yakho iyancipha phansi, izithende zakho zihanjiswe kude.
- Ukudonsa izandla zakhe phambili, siya phezulu.