Ukuhlelwa kwe-Yoga kwabaqalayo

I-Yoga, yebo, ihlose umuntu. Ukwenza ukukhubazeka okuyisisekelo kwe-yoga kwabaqalayo, maduzane uqaphele ukuthi awushintshi nje kuphela, kodwa futhi ngaphakathi - indlela yokuphila , ukucabanga, ukucabanga ngokwakho kanye nabanye ukushintsha. Uma ususha ezweni le-asanas, ungathatha ukuhlelwa kwe-yoga ekuqaleni ukuzola, ozokuphumula emva kosuku olukhuni, noma, ngokuphambene, ukuvuselela, ukuvota kwezokuzivocavoca okuzokushukumisa ekuseni ekuseni.

Ukuzivocavoca

1. Thatha umoya ojulile uphinde uphume. Lapho ukuphulukiswa kwesandla ngapha nangapha, sixhuma izintende zezandla, uma siphumule sibahlisela ezingeni le-thorax. Hlanganisa - siphakamisela izandla emaqenjini, ukuphumula - ukuthambekela kwesokudla. I-inhale yiyona ndawo, ukuphefumula kuyisifiso ngakwesobunxele.
2. Hamba phambili futhi welula emuva. Ukubuyisela izandla futhi ungene enqabeni, welula izandla zakho, hhayi ukuphakamisa ikhanda lakho phansi.
3. Sinciphisa izandla zethu futhi sukuma, sishaye izandla - izandla, susa izandla.
4. Sifinyelela emphakathini webhodi - izingalo nezinyawo ngobubanzi bamahlombe, wonke umzimba unwetshiwe eceleni komugqa oqondile. Lokhu ngaphambi, noma ukubeka, ku-yoga kuthiwa yi-pose yomlimi. Siya phansi, siguqa izimbambo bese siwacindezela emzimbeni, umzimba kufanele ube ohlangothini oluphansi. Uma u-inhalation, vusa ikhanda nomzimba phezulu, uguqe ngemuva.
5. Sinciphisa ikhanda phansi, i-pelvic ivuleka phezulu, iqondise imilenze nezingalo, sihamba singene enkingeni yezinja ebheke phansi.
6. Ngokunyakaza okunjenge-wave, sithuthela endaweni yezinja nge-muzzle phezulu bese senyukela phezulu enja nge-muzzle phansi. Manje sesiwela emgqeni ofanayo, kancane kancane siguqa emaceleni futhi sinciphisa isisu nemilenze phansi.
7. Susa phansi phansi ngeminwe yakho, uphakamisa ingxenye engenhla yecala. Khumula intamo yakho, unqamule izingalo zakho ezigobile futhi unwebe imilenze kusukela phansi, amaphuzu asele okuxhumana nawo phansi - izimbambo, isisu nesifuba se-pelvic. Sikulungisa isikhundla.
8. Esikhundleni esifanayo, qinisa izingalo zakho, uhlose iminwe yakho emuva. Phakamisa isifuba ngisho nangaphezulu futhi welula izingalo zakho phambili, esukela emgqeni kuya eminwebeni. Lokhu kungenye yezindlela ezinhle kakhulu ze-yoga ngemuva, okusiza ukuvumelanisa nokuthuthukisa umgogodla.
9. Manje, ngesantya esinamandla, siphindaphinda njenge-block: ngaphandle kokudonsa phansi, bhonce izandla zakho bese uyilungisa ezindlebeni zakho, phakamisa izandla zakho futhi, njengokungathi uphazamise, zidonsa phambili.
10. Nalapha, vala ku-pose, uhlose iminwe yakho emuva.
11. Uma uphuma, phambanisa umzimba nemilenze phansi, vula izintende zakho phezulu, uphefumule kahle. I-Yoga ibeka abaqalayo, nakuba ikhethwe ukubambisana kobuhle, kodwa isadinga ukuphumula okuphumula.
12. Vula ikhanda lakho phakathi, izintende ngaphansi kwamahlombe akho, ukhombe i-coccyx eya ephahleni. Sika izinyawo zakho uzibeke ezinzwaneni zakho. Qala kusuka emhlabathini, ume endaweni yebhodi. Pushisa iminwe yakho ngezandla zakho phansi, njengokungathi uzama ukungena emhlabathini. Londoloza isikhundla semasekhondi angu-20 futhi uphumule imisipha ekuthunjweni okusele esiswini.