Ukusindiswa ukugcwala - umsebenzi wezandla wokugwinya. Ayikho i-yogi yenkosi engakusiza ukuba ubhekane nenkinga yokweqa ngokweqile noma ukuvumelanisa kokubuka kwezwe, uma ungenzi i-yoga ekhaya. Umqeqeshi anganikeza ngolwazi olungama-20 kuphela, konke okunye kufanele "kukhiphe" ngumfundi ngokuzimela.
Ingabe i-yoga ekhaya ayinzima. Uzodinga igubhu, izingubo ezikhululekile, futhi, cishe imizuzu engaba ngu-20. Uma ufuna ukuqala ngesiqondiso esithile se-yoga, ethandwa kakhulu futhi elula ekhaya yi- hatha yoga . Lesi sitayela sinconywa kubo bonke abaqalayo, ngoba sibheka phansi kuphela ekuqeqesheni ngokomzimba.
Sinikeza, ukuqala ukufunda umzimba olula we-yoga ekhaya. Okubizwa ngokuthi, isakhiwo-jikelele sokuthuthukiswa.
Ukuzivocavoca
- Hlala phansi endaweni ekhululekile emathanjeni ase-ischium, imilenze - endaweni elula (kungenzeka eTurkey noma isigamu-lotus), sixhuma iminwe emdakeni - umunwe omkhulu nombhalo uvalekile. Phakamisa amahlombe, uhlukanise nomqhele. Ekuphumuleni sisondela amehlo ethu, sikhulula yonke imicabango, okuhlangenwe nakho, ukwesaba, sibona ukuphefumula kwethu.
- Sivula amehlo ethu bese siqala ukufudumala. Senza izinyathelo eziyindilinga zekhanda nge-amplitude enkulu kakhulu. Siphindela ngakunye nangakolunye uhlangothi.
- Senza ukhiye wezandla, siphakamisa izandla zethu futhi sizenzele phezulu, bese senza ukunwetshwa okunye kwesandla sokunene nesesokudla.
- Sithatha izandla zethu ngemuva kweminyango yethu, senze ukukhiya, sithele phambili, phawula izandla zethu ngokuqondile. Sibuyela futhi siqondise amahlombe ethu.
- Izandla phambi kwakhe ekukhiyeni, simenza avuselele futhi avuselele, enze ukuphindaphinda oku-7, bese ushintsha izandla.
- Sithula imilenze yethu phambili, zama ukuhlala endaweni enkulu kunazo zonke emasontweni. Lokhu kubaluleke kakhulu e-yoga ekuvulekeni kwe-chakra esendaweni ye-pelvic. Sihamba "emathangeni" phambili nangemuva, esusa izinyawo ukusuka phansi.
- Sibuyisela izandla zethu, imilenze iselulekile, sinezela izinzwane zethu futhi siqondise, njengokungathi sifuna ukusakaza iminwe yethu ngobubanzi ngangokunokwenzeka. Lo msebenzi usiza kusuka ezinyaweni ezinyaweni.
- Bese sithuthela amasokisi embuthanweni, sidonsa amasokisi bese sizitholela thina.
- Umlenze wesokudla ugobile emadolweni, isithende esitokisini, umlenze wesokunxele uhlelwe eceleni. Sibeka izandla zethu, sithwala isisindo somzimba ezandleni zethu. Nciphisa kancane idolo elifanele ukusuka phansi nge-exhalation, emi ngakwesokunene. Senza i-wiggles - sibuyela emuva umlenze futhi siphakamisa ku-носочек. Sibuyisela imilenze bese siphindela ngaphesheya.
- Sibuyela e-IP, siwela imilenze yethu bese sizama ukuvuka ngaphandle kwezandla.
- Ukubingelela iLanga - sisondela emaphethelweni omugqa. Izinyawo ndawonye, ziqondise amahlombe, isisu senziwe. Nge-inhalation sibheka phezulu, ekuphumuleni, sinyathela phansi. Siphakamisa amakhanda ethu, siphume - siwaguqa. Senza njengokungathi ukuqhuma, kepha sicindezela izimbongolo emzimbeni, amadolo phansi.
- Ngomoya ophefumulelwe okhuphukayo futhi ephosa ngemuva, wehlisa isifuba, isisu, imilenze phansi. Silungisa lesi simo futhi sihlale esimweni somntwana.