I-yoga yozakwethu? Isibindi nalezi zimo ezihlekisayo

I-Yoga iyindlela enhle yokuzivocavoca umzimba ukuze uthole izinzuzo zokuzivocavoca. Kodwa-ke, iphuzu liwukuthi odokotela abaningi babamba iqhaza kumuntu ngamunye. Kodwa-ke, kunezimo eziningi ze-yoga ezimbili.

I-yoga yombhangqwana iwukuzizwisa okwabiwe okugxile kakhulu ekuxhumaneni phakathi kwabo kunokuxhumana nawe. Ngokubamba iqhaza ekumeni kwe-yoga kwababili, sifinyelela imiksi yezinzuzo kokubili kithi njengabantu ngabanye kanye nobudlelwano bethu esifana ngabo.

Ngeshwa, akulula kangako ukuqonda ukuthi kwenziwa kanjani eziningi zalezi zimo ze-yoga zozakwethu kubantu ababili ngendlela efanele. Kungakho sihlanganise uhlu oluhle lwezimo zozakwethu ze-yoga zabaqalayo kanye nezinye ezinzima kakhulu.

Izinzuzo ze-yoga yozakwethu

Kungakhathaliseki ukuthi singabalingani bothando, abangani noma ozakwethu be-yoga, lolu hlobo lokuma lungaba nezinzuzo ezimbalwa.

Ithuthukisa isifiso sobulili

Iyodwa, i-yoga ikhonjiswe ukusiza ukukhulisa isifiso socansi, ukwaneliseka ngokocansi, kanye nokungasebenzi kahle kwezocansi kubo bobabili abesilisa nabesifazane.

Kodwa ukwenza i-yoga kubangela ababili kukhiqiza ukukhangwa okukhulu kwezocansi. Esinye sezizathu zalokhu ukuthi imizwa yokuvuka inkanuko esiyithola lapho “sisesimweni” noma sikhangwa othile ngokobulili empeleni ifana kakhulu nokuvukwa inkanuko yokuzivocavoca umzimba. Ukuhamba ngezimo ezihlukahlukene ze-yoga njengombhangqwana kusivumela ukuthi sisebenzise lokhu kuvuka kwemvelo okungokwemvelo okuzosenza sisebenze ngokomzimba ngenye indlela ngokushesha.

Ukuxhumana okwengeziwe, ukuqonda nokwethembana

Ukwenza isibuko, ukumatanisa, noma ukuhambisa ngokuvumelanisa nozakwethu empeleni kuwuhlobo lokulingisa. Ukwenza lokhu nozakwethu kuye kwaboniswa ukuthi akusizi nje kuphela ukwakha isibopho esijulile, kodwa futhi nokufinyelela ezingeni elisha lokuzwelana nokuqondana.

Njengoba sisuka endaweni eyodwa siya kwesinye, kufanele sikhulume ngomlomo nangezandla. Sizokwethemba ukuthi uzosisekela, uzimisele ukwehlisa ijubane ngenxa yethu noma uziphushele ukuze unikeze umuzwa ongcono. I-yoga yozakwethu akufanele yenziwe inhlekisa.

Izinga elisha lokuzinza

Ucwaningo oluningi seluvele lukhombisile ukuthi i-yoga inhle kakhulu ekwehliseni ingcindezi, ukukhathazeka kanye namazinga okucindezeleka. Ngokwenza i-yoga yozakwethu ndawonye, ​​siqinisekisa ukuthi zombili izingxenye zalobu budlelwano zithuthukisa impilo yemizwa neyengqondo.

Ngaphandle kwakho konke lokho kucindezeleka kwangaphandle nokukhathazeka, izinkinga ezincane ezibangele ingxabano, imizwa engemihle, noma ukucasuka zingasingathwa kalula nangomusa omkhulu. Uma lokhu kungaboni kahle kuncipha, kuvumela ukuthi kube nokuhle okwengeziwe ukuthi kwenzeke ndawonye.

Eqinisweni, inqubo nje yokubamba izandla iyikhambi elinamandla futhi elisheshayo lokucindezeleka. Ukuxhumanisa ngokomzimba ngokubambana ngezandla kusiza ekudambiseni futhi kudambise impendulo ye-neural kanye ne-biochemical ekucindezelekeni.

Okuhlangenwe nakho okusha nezinkumbulo ndawonye

Imizila emincane ingalungiswa futhi igwenywe ngokwenza ukuphila kube ukuzijabulisa. Ukuthatha izinselele ezintsha, njenge-yoga yozakwethu, kuyindlela enhle yokuletha izinselele ezintsha nemisebenzi.

Inselele entsha yokusebenza nokuthokozisayo ikhonjiswe ukukhulisa ikhwalithi yobudlelwano, kanye nokukhangwa kwezothando phakathi kwabo. Ingxenye engcono kakhulu ye-yoga yozakwethu, ekubhekaneni nalezi zinkinga, ukuthi ihlale iyinselele eqhubekayo. Kukhona njalo ukuma okusha, ukulandelana okuhlukahlukene, namathuba okwandisa ubunzima.

i-yoga imelela ezimbili

Izindlu zozakwethu ze-yoga ukuma komuntu ngamunye okulungiselelwe okubili noma ukuma okudinga ukwenziwa kwabantu ababili.

ukuphefumula komlingani

1. Sizoqala sihlezi imilenze yaphambana emaqakaleni noma emaqakaleni bese umhlane uphumule omunye komunye.
2. Sizobeka izandla zethu emathangeni ethu noma emadolweni, sizivumele ukuthi sixhumane nomlingani wethu.
3. Sizoqaphela ukuthi umoya uzwakala kanjani njengoba siphefumula futhi siphuma, sinake kakhulu ukuthi ingemuva le-ribcage yethu lizizwa kanjani ngokumelene nelozakwethu.

Ukuma okuhle kwababili abangaqala ngakho, lokhu ukuma kuyindlela emangalisayo yokuxhumana nozakwethu nokwenza izimo ezinzima kakhulu zibe lula. Ngisho noma singahlosile ukwenza isimiso esigcwele, ukuphefumula ngokubambisana kuyindlela ezolile nesebenzayo yokubeka phakathi nokuphumula ndawonye.

Ithempeli

1. Sizoqala ngokubhekana sime.
2. Izinyawo zakho zihlukene ngobubanzi be-hip-wid, phefumula, welula izingalo zakho phezulu, bese uqala ukuncika phambili, uhlukanise ngobubanzi be-hip, uze uhlangane nezandla zomlingani wakho.
3. Sizoqala ukugoba kancane kancane, sihlanganise izindololwane, izingalo nezandla ukuze ziphumule.
4. Sizophumula isisindo esifanayo ngokumelene nomunye.

Lokhu kumisa kusiza ukuvula amahlombe nesifuba, ukulungiselela umzimba ongaphezulu ukuze uthole izikhundla ezidinga kakhulu.

goqa phambili

1. Ukusuka endaweni ehlezi ebheke omunye komunye, sizonweba imilenze yakhe ukuma okubanzi 'V', ama-kneecaps abheke phezulu futhi amathe ezinyawo athintane.
2. Sizokwelula izingalo zethu komunye nomunye, sibambe intende yesandla esibhekene nengalo.
3. Sizohogela bese selulela ngomgogodla.
4. Sizokhipha umoya ngesikhathi omunye egobela phambili esuka ezinqulwini omunye ehlezi emuva, egcina umgogodla nezingalo ziqondile.
5. Ukuze siphume ekumeni, sizokhulula izingalo futhi siphakamise ama-torsos. Sizophinda sibheke ngakolunye uhlangothi, silethe uzakwethu phambili.

Lesi simo siyindlela enhle yokuvula ama-hamstrings futhi singaphumuza kakhulu uma siphumuza ngempela ukuya phambili.

ehlezi twist

1. Sizoqala ukuma sihlezi emuva emuva siphambanise imilenze.
2. Sizobeka isandla sethu sokudla ethangeni lesokunxele likazakwethu kanye nesokunxele edolweni lethu langakwesokudla. Uzakwethu kufanele azibeke ngendlela efanayo.
3. Sizohogela ngenkathi selula umgogodla futhi sizojikeleza ngenkathi sikhipha umoya.

Njengomnyakazo wokusonta uwedwa, le pose isiza ukwelula umgogodla futhi ithuthukise ukugaya, okusiza ukuhlanza nokukhipha ubuthi emzimbeni. Ngeke sikhathazeke uma ingemuva likhenceza kancane ngenkathi siphenduka, ikakhulukazi uma singakafudumali ngokugcwele.

ukuma phambili goba

1. Sizoqala ukuma, sibheke kude nozakwethu, izithende ziqhelelane cishe ngamasentimitha ayi-15.
2. Sizogoqa siye phambili. Sizoletha izandla zethu ngemuva kwemilenze ukuze sibambe ingxenye engaphambili yezinqe zozakwethu.
3. Sizogcina isikhundla semiphefumulo emihlanu bese sikhulula.

Lena indlela enhle yokujulisa i-front fold ngaphandle kokwesaba ukuwa, njengoba umlingani wethu uyasisekela futhi siyameseka.

Savasana njengombhangqwana

1. Sizolala ngomhlane, sibambene ngezandla.
2. Sizozivumela ukuba sijabulele ukuphumula okujulile.
3. Sizovumela ukuphumula imizuzu emihlanu kuya kweyishumi.

I-Savasana ingenye yezingxenye eziyintandokazi zanoma yiliphi ikilasi le-yoga. Lokhu kuphumula kokugcina yisikhathi esibalulekile sokuthi umzimba nesimiso sezinzwa sizole futhi siyizwe ngempela imiphumela yokusebenza kwakho. Uma kwenziwa nozakwethu, i-Savasana isivumela ukuthi sizwe ukuxhumana okungokomzimba namandla nokusekelwa phakathi kwethu.

inyoni yangaphambili

Ukuma kwenyoni yangaphambili kuwukuhluka okuthuthuke kakhulu kwepulangwe langaphambili.

1. Sizoqala endaweni yepulangwe elingaphambili.
2. Inyoni yangaphambili igxile ekulinganiseni, ukukhulula izandla kusukela esisekelweni futhi izinwebe phezulu nangaphandle (njengenyoni).
3. Sizokwenza isiqiniseko sokudedela izandla ngenkathi sinciphisa kancane kancane izinga losekelo olunikezwa yizandla ukuze sithole isimo sokulinganisela ngaphambi kokudedela ngokuphelele.
4. Ngemilenze enwetshiwe, izingalo ezinwetshiwe, sizoqinisa umgogodla wethu futhi sivule isifuba sethu phambi kwethu sidale ukugoba kancane ngemuva.
5. Uma sibuyela enkabeni, sizovele sihlehlise kancane kancane izinyathelo futhi sishintshe izindima nozakwethu.

isihlahla samawele

1. Sizoqala lesi sithombe ngokuma eceleni, sibheke ohlangothini olufanayo.
2. Sizohlukanisa ngamamitha ambalwa, sihlanganise izintende zezingalo zethu zangaphakathi futhi sizikhulise.
3. Sizoqala ukuphakamisa imilenze yomibili yangaphandle ngokugoba idolo futhi sithinte phansi konyawo lwakho ngamathanga omlenze omile wangaphakathi.
4. Sizobhalansisa lesi simo ukuphefumula okuhlanu kuya kwesishiyagalombili bese sikukhulula kancane kancane.
5. Sizophinda ukuma sibheke ngakolunye uhlangothi.

I-Tree Pose, noma i-Vrikshasana, ingaba isimo esinzima ukwenza kahle uma uwedwa. Kodwa ukuma kwesihlahla esingamawele, okuhilela abantu ababili, kubanika ukusekelwa okwengeziwe nokulinganisela ukuze bafeze lokhu.

abuyele esihlalweni esingemuva

1. Sizoma sifulathele nozakwethu sihlukanise izinyawo zibe ububanzi be-hip-width bese siphuma kancane kancane sincike emhlane wozakwethu ukuze sithole ukwesekwa. Singahlobanisa izingalo zethu ukuze sizinze uma sizizwa sikhululekile ukwenza kanjalo.
2. Gcoba kancane kancane endaweni yesitulo (amadolo kufanele abe phezu kwamaqakala). Kungase kudingeke ukuthi silungise izinyawo ngokuqhubekayo ukuze sifinyelele ukuma kwesitulo.
3. Sizoqhubeka nokududulana emhlane ukuze kube nozinzo.

ukuma kwesikebhe

1. Sizoqala ukuhlala ezinhlangothini ezihlukene ze-mat, sigcine imilenze ndawonye. Sizobamba izandla zabashadile ngaphandle kwezinqulu.
2. Ukugcina umgogodla uqondile, sizophakamisa imilenze yethu futhi sithinte ematheni ezinyawo zomlingani wethu ngamathe ethu. Sizozama ukuthola ibhalansi yethu ngenkathi selula imilenze yethu sibheke esibhakabhakeni.
3. Singaqala ukuzijwayeza lesi simo ukuze selule umlenze owodwa kuphela ngesikhathi, kuze kube yilapho sithola ibhalansi yethu.
4. Sizohlala kule ndawo imimoya emihlanu.

Akukho okwenzekayo uma singakwazi ukugcina ibhalansi yethu izinyawo zombili zithinta umlingani wethu; sisazonwebeka kakhulu ngokuthinta unyawo olulodwa (futhi uma uzijwayeza kakhulu, uzosheshe ube nezinyawo zombili emoyeni).

ukuma kwengane nenhlanzi

Njengoba kunabantu ababili abenza lesi simo, ukuma kwengane kungase kuhlanganiswe nokuma kwenhlanzi.

1. Lokhu kunyakaza okuphumuzayo kodwa okuvulekile kuqala ngomunye wokuphumula ekumiseni kwengane.
2. Uzakwethu uyehla ukuze wonke umhlane uthintane nowethu wonke.
3. Njengoba elele phezu kwethu, umlingani wethu welula izingalo zakhe ngaphezu kwekhanda lakhe.
4. Uma iguquguquka ngokwanele, izofinyelela futhi ibambe izandla eziphansi phansi.
5. Sizogxila ekuphefumuleni futhi sizame ukukuvumelanisa nozakwethu.

amakamela amabili

1. Sizoqala siguqe iqolo sibhekane.
2. Sizoziqondanisa ngokubeka unyawo olulodwa phakathi kwezinyawo zozakwethu.
3. Uma sesimisiwe, sizoqinisa umongo wethu, sibeke izandla zethu emhlane wethu ongezansi ukuze sithole ukusekelwa, futhi siqale ukukhululeka kancane siye endaweni engemuva.
4. Sizobuyisela amakhanda emuva aze afinyelele emahlombe omunye nomunye.
5. Uma senisekelana ngokunethezeka, singaqala ukujulisa ukunwebeka ngokuphusha okhalo phambili futhi sivumele izingalo zilenge ngezansi.

Inja Ebheke Phansi Ekabili

1. Sobabili sizoqala endaweni yetafula, amahlombe phezu kwezihlakala, abhekane. Sizohamba ngamadolo nezinyawo emuva cishe ngamasentimitha angu-15, sidonsa izinzwane phansi ukuze zibe phezu kwamabhola ezinyaweni.
2. Lapho sikhipha umoya, sizophakamisa amathambo ahlezi phezulu bese siletha umzimba endaweni evamile ebheke phansi yenja.
3. Sizoqala ukuhamba kancane izinyawo nezandla zibuyele emuva kuze kube yilapho kufinyeleleka ukuhamba kancane izinyawo ukuya ngaphandle komhlane ongezansi, sihlangane ngemuva kwezinqe kuze kube yilapho zombili zisesimweni esizinzile futhi esikhululekile.
4. Sizogcina indawo yokuphefumula emihlanu kuya kweyisikhombisa.

Lokhu ukuguqulwa okuthambile okwengeza ubude kumgogodla. Iphinde ikhuthaze ukuxhumana nokusondelana. Lesi simo se-yoga yenja ebheke phansi sababili sizwakala sibahle kubo bobabili abantu, njengoba umuntu ophansi ekhulula umhlane ongezansi futhi welula imisipha, kuyilapho umuntu ongaphezulu esebenza ngamandla omzimba angaphezulu.

insimbi ephindwe kabili

1. Sizoqala ngozakwethu onamandla kakhulu kanye/noma omude kunabo bonke osesimweni sepulanga. Sizoqinisekisa ukuvumelanisa izihlakala ngaphansi kwamahlombe, nge-torso eqinile nemilenze eqondile neqinile. Sizokwenza ukuthi uzakwethu wesibili abhekane nezinyawo zomunye uzakwethu epulangeni bese enyathela okhalweni lwakhe.
2. Simile, sizogoba phambili futhi sibambe amaqakala kazakwethu wepulangwe. Sizolula izingalo zethu futhi sigcine umgogodla wethu ubambekile, futhi sizodlala ngokuphakamisa unyawo olulodwa, silubeke ngemuva kwehlombe lozakwethu. Uma lokho kuzwakala kuzinzile, sizozama ukungeza unyawo lwesibili, siqinisekise ukuthi sibamba ngokuqinile futhi izingalo ziqondile.
3. Sizogcina lesi sikhundla ukuphefumula okuthathu kuya kwemihlanu bese sizehlisa ngokucophelela.

Lokhu kuvivinya umzimba, okungathathwa njenge-AcroYoga pose kwabaqalayo, kudinga amandla omzimba nokuxhumana phakathi kwalokhu okubili.