I-yoga nesihlabathi kubonakala kunokuningi okufanayo. Ngaphezu kwenhlalakahle engokomzwelo engalethwa ukuvivinya umzimba emoyeni ovulekile, i-yoga ogwini inezinzuzo eziningi.
Bobabili abaqalayo nabanolwazi oluthe xaxa bangajabulela izikhathi ze-yoga esihlabathini. Ngaphezu kwalokho, kunokuma okuningi nama-asanas angaboniswa ezithombeni ngokushona kwelanga ngemuva.
Izinzuzo ze-yoga ogwini
I-Yoga ogwini ayizwakali nje kuphela futhi ikwenza uzizwe sengathi useholidini, kodwa iphinde ikhonjiswe ukuthi ithuthukisa ukuphila kahle ngokomzimba nangokwengqondo. Ukuzijwayeza ukuya ebhishi kungasisiza ukuthi sibhekane nenselele entsha, sivikele umzimba, sixhumane nemvelo futhi sizizwe singcono ngempilo.
Ezinye zezinzuzo zokuzijwayeza i-yoga ogwini yilezi:
- qinisa ukuphumula. Ukuzivocavoca ngaphandle kungaba nemiphumela emihle kakhulu ohlelweni lwezinzwa. Izinzwa zemisindo yolwandle, umoya opholile wasolwandle, nokucula kwezinyoni ezithile ezinokuthula kungasisiza ukuba siphumule futhi sijulise ukuma okufana nokuma kwengane noma ukuma kweqhawe. Ngaphezu kwalokho, umoya wasolwandle usisiza ukuba sipholise ngemva komhlangano oshubile.
- Xhuma nemvelo. Kwesinye isikhathi, siyakukhohlwa lokhu ngoba sincamela ukuzisonga ngaphansi kwengubo phambi kwe-TV kunokuba sibhekane nesihlahla esihle esiqinile emahlathini. Ukuzwa utshani ngaphansi kwezinzwane zakho, isihlabathi esingaphansi kwezinyawo zakho, nomoya omusha esikhumbeni sakho kusibuyisela ezimpandeni zethu zokuziphendukela kwemvelo futhi kungakusiza uzizwe ugxilile kumkhuba wakho we-yoga.
- phefumula umoya wasolwandle. Umzimba ungamunca kalula umoya-mpilo ngenxa yama-ion angalungile akhona emoyeni wasolwandle. Lawa ma-ion angalungile angasiza ekwandiseni i-serotonin ngokwemvelo, engasisiza sizizwe sikhululekile futhi sijabule. Usawoti ubuye ube ne-antibacterial properties. Lokhu kusho ukuthi kuzosisiza ukuthi silulame ngokushesha kunoma yikuphi ukutheleleka noma amagciwane okungenzeka siwathole.
- Vitamin D. Noma yikuphi ukuvivinya umzimba esikwenza ngaphandle kuzosinikeza amandla amakhulu kavithamini D, ngisho noma liguqubele. I-Vitamin D ibalulekile ukulawula i-calcium ne-phosphate emzimbeni. Sidinga inqwaba yale vithamini ukuze sizizwe sijabule futhi sinempilo. Ukuntuleka kwevithamini D kuhlotshaniswa nezifo ezizimele. I-Vitamin D ingasiza ekugcineni amathambo nemisipha yakho iphilile, okuyingxenye ebalulekile yanoma iyiphi inqubo yokuzivocavoca ye-yogi.
- ukuncika esihlabathini. Nakuba ukuncika esihlabathini kungase kwengeze inselele kancane ukuzilolonga, sizothola nenzuzo ephumuzayo yokuba nomcamelo othambile wosekelo ngaphansi kwethu. Lokhu kuzosiza futhi ukusekela izinqulu zakho nezinqe. Singase sifune ukuzama ezinye izimo eziyinselele ogwini ngoba ngeke kudingeke sikhathazeke ngokuwela phansi okhuni oluqinile.
Amathiphu
- ukukhetha isikhathi. Ukuze uzijwayeze i-yoga ogwini, kuyalulekwa ukuthi ukwenze kusenesikhathi noma sekwephuzile emini. Yisikhathi lapho kuba nokuzola okukhulu futhi ungakwazi ukugxilisa ingqondo kalula. Ngaphezu kwalokho, kungenzeka ukuthi uzothola ukuthula okukhulu endaweni ezungezile futhi isihlabathi sivamile. Uma unenhlanhla yokukwazi ukubona ukuphuma kwelanga, noma ukushona kwelanga, zibheke njengelungelo futhi uvuse ukubonga.
- ukukhetha indawo. Zama ukuthola ibhishi elikude, elithulile elikuvumela ukuthi uthole imvelo. Indawo ewugwadule, yilapho uzozizwa uyingxenye yemvelo. Uma endaweni osuyazi kakade, kungenzeka ukuthi uphazanyiswa imicabango, izinkumbulo noma okuhlangenwe nakho kwesikhathi esidlule. Zivumele ukuthi uthole izindawo ezintsha.
- isihlabathi esiyisicaba. Ngaphambi kokuqala umkhuba, linganisa isihlabathi ukuze kube lula ukwenza ama-asanas. Ngale ndlela uzobe uzinzile futhi ngeke kuvimbe ukuma kwebhalansi.
- Mat? Ukuthwala umata, noma cha, kuyisinqumo somuntu siqu. Sikweluleka ukuthi ukhumule izicathulo zakho futhi uzwe isihlabathi ngaphansi kwezinyawo zakho. Kuyindlela yokuvuselela izinzwa zezitshalo futhi ujabulele ukuzwa okujabulisayo.
- Izingubo ezinhle. Gqoka izingubo ezinethezekile futhi uma isimo sezulu sikuvumela, hamba ungamboziwe ngangokunokwenzeka. Ngale ndlela ngeke ucabange ngezinye izinto ngale kokunethezeka kwesikhashana, imvelo yokuxhumana nesihlabathi kanye nokungabi nalutho kokuhlangenwe nakho.
i-yoga imile ogwini
Ezinye zalezi zimo ze-yoga azizuzisi umzimba wakho kuphela, kodwa zingabukeka zinhle ezithombeni.
I-Monkey Pose (Hanumanasana)
Uma sikuvulekele ngempela lesi simo, isihlabathi siyindawo enhle yokuzijwayeza ukushelela izinyawo zethu ziye phambili nangemuva ngesikhathi esisodwa. Ngokuvamile, labo abafinyelela ukuhlukana bakwenza ngonyawo olulodwa noma ezimbili ezingutsheni.
Ingaphezulu lenkundla lingabuye lakhiwe libe yindunduma ukuze lisekele ama-hamstrings nemilenze uma ukuma okugcwele kungafezeki.
I-Hero Pose (Virasana)
Isihlabathi sihle kakhulu ukunikeza amadolo ukuthamba okufana nengubo kule pozi. Isihlabathi singabuye sakhiwe sibe yindunduma encane ngaphansi kwamathambo okuhlala ukuze siphakamise izinqulu, njengoba nje kungenza ibhulokhi noma ingubo.
Futhi, ku-sputa Virasana (noma inguqulo ehlezi yalesi simo) singakha futhi indunduma yesihlabathi ukuze sisekele umhlane.
I-Headstand (Sirsasana)
Isihlabathi esithambile sithethelela kakhulu emqhele wekhanda. Sizovele sakhe indunduma encane, sibeke ikhanda nezinqe phezulu. Ukubukwa kwesigcawu solwandle esibheke phansi kuhle nakakhulu.
Kodwa-ke, kufanele siqiniseke ukuthi indawo engaphezulu iphansi futhi ayibimbi, njengomqansa oseduze kosebe lwamanzi. Kungenzeka ukuthi kunomswakama, ngakho-ke sizokucabangela uma siphumuza amakhanda ethu.
I-Angle Angle Pose Eyaluliwe (Utthita Parsvakonasana)
Isihlabathi sisekela kakhulu ukugxilisa izinyawo zakho, njengoba kwenza i-yoga mat engasheleli, futhi iyindawo elula yokuvumela unyawo lwakho lwangaphambili ukuba lunwebe noma luye phambili, uma isimo sidinga ukujula kancane.
Ngaphezu kwalokho, sizozama ukudonsa izinyawo nge-isometrically komunye nomunye esihlabathini; sizofaka esinye isici sokumelana. Uma ngokuvamile sikhetha ibhlokhi ukuze sibeke isandla sethu esiphansi phansi, singakha indunduma yesihlabathi kunoma ikuphi ukuphakama esikuthandayo: sizovele sithathe isihlabathi bese siyinqwabelanisa phezulu ngendlela efanele.
Ukuma kwesidumbu (Savasana)
Ngalesi simo se-yoga ogwini sizokwazi ukucwilisa ukwazi kwethu ngokugcwele emisindweni ethambile nephumuzayo yolwandle. Sizovala amehlo ethu futhi siskene umzimba ukuze sisize ukukhulula noma yikuphi ukungezwani esibambelele kukho. Sizovumela amanzi acwebile ukuthi asikhuthaze ukuthi sisuse izingqondo zethu engxoxweni eqhubekayo futhi sizivumele ukuba siwele esikhathini samanje, sikhululeke ekukhathazekeni ngokuthi ikusasa lisiphatheleni.
Sizophefumula ngokujulile ngekhala, sigcine ingxenye engenhla ye-inhalation. Khona-ke, sizokhipha umoya kancane, sibubula ngomlomo futhi siphumule esihlabathini.
I-Low lunge (Anjaneyasana)
Uma ngokuvamile sisebenzisa amabhulokhi ukuphakamisa izingalo zethu nesifuba, sizosebenzisa izindunduma zesihlabathi, futhi, sizozibeka kunoma yikuphi ukuphakama esikuthandayo. Futhi kungakhathaliseki ukuthi ukhetha ilunge eliphansi (idolo phansi) noma ungene ku-Anjanaya asana, isihlabathi siyindlela enhle yokusekela ukususa ingcindezi edolweni lakho.
Sizovumela isifuba ukuba sivuleke kancane kancane ngenkathi sigcina amandla emzimbeni ophansi. Sizodonsa umoya futhi sihlale sinethezekile.
Indawo Yekamela (Ustrasana)
I-Camel Pose ingenye i-asana elungele ulwandle ngoba noma yikuphi ukungakhululeki ovame ukukuzwa emadolweni akho lapha kukhululeka ukwesekwa okuthambile kwesihlabathi esingaphansi kwakho.
Izakhiwo ezijulile zokuvula inhliziyo ze-ustrasana zingavusa imizwa eluhlaza njengoba sicwila kule ndlela engemuva. Sizovumela ukukhanya kwelanga, ububele obungapheli bolwandle, nokusekelwa kwaphakade kwesihlabathi esingezansi kusisekele njengoba sivumela leyo mizwa ukuba iphumele enhliziyweni.