Ukuba unquma ukuqonda umhlaba wokuvisisana nomoya nomzimba ngoncedo lwe- yoga , sincoma ukuba uqale okokuqala okubizwa ngokuba ngamaqela e-yoga okuphuhliswayo ekhaya. Ngaphambi kokuba wonke umntu anqume ukuqala le ndlela ekhangayo, umbuzo uvela - indlela yokusebenzisa i-yoga ekhaya. Kukho imiba emininzi enokuthi ithathelwe ingqalelo ngabo bafuna ukwenza i-yoga ekhaya.
Okokuqala, ixesha. Uninzi lo mbuzo ukuba kunokwenzeka ukuba usebenzise i-yoga ekhaya kuya kuphendulwa kakubi, kuphela kuba abantu banzima kakhulu ukufumana ithuba lokuzikrazula kude nemisebenzi yasendlini baze bazinikele imizuzu engama-20. Kunzima kakhulu, ngoko sincoma i-yoga ekuseni. Ekuseni intloko yakho ayilaywanga ngeengcamango, iingxaki, iziganeko. Ngentsasa unokuvuka emva kwangoko uze ulandele le mizuzu emibini ukusuka kwindalo. Ukongezelela, i-Yoga yasekuseni iya kuvuselela umoya wakho yonke imini.
Okwesibini kwoluhlu, indlela yokuqalisa ukwenza i-yoga ekhaya, ngokuqinisekileyo, ukhetho oluyinkimbinkimbi. Musa ukuthabatha ubunzima, indlela ekhethekileyo, ungesabi ngamazwi hatha , ashtana, vinyasa yoga, njl. Thatha i-Yoga yokukhanya kubaqalayo ukuphuhlisa ukuhamba nokuhamba komzimba.
Ewe, kwaye ke, ukuze uqonde indlela yokwenza i-yoga ekhaya, kufuneka uzame ubuncinane!
Ukuzivocavoca
- Amagqabini ububanzi bamagxa, siphakamisa izithende, siwela phantsi, siguqa ngamadolo. Yima kwiisokisi, unyuke umzimba phambili kunokwenzeka. Sisusa i-lumbar deflection kwaye siphefumula esiswini. Siphakamisela izandla ngapha nangapha, siwela phantsi kakhulu. Kwi-inhalation solulela kwaye sinciphise iingalo zethu kumacala.
- Sihlala phantsi phantsi, imilenze yethu igxilile, sithatha iisokisi thina, izandla zethu zihlala phantsi. Sigoba emagxeni ehlombe kwi-exhalation kwaye sijikeleza ngasemva ekuphefumleleni.
- Gweba amadolo kwaye uqhubeke usebenza kunye ne-back-bend yakho.
- Izandla ngaphaya kwamacala, ngokukhawuleza ujike phambili ezinyaweni zakho. Beka izandla zakho phantsi, ukuba kunokwenzeka, zibophe kwaye zinciphise phantsi nasemacaleni. Intloko kwizwane. Phakama ngokukhawuleza.
- Sithatha umlenze wokunene ngezandla zethu, sitsala umlenze osondelene nathi, susa idolo ngasecaleni, sinciphise umlenze phantsi, uze ubeke unyawo olusondeleyo kwi-perineum. Umlenze ochanekileyo ngeminwe yakho kuwe, uphakamise kwi-hip phambili naphantsi. Sibeka i-thorax emlenzeni. Solulela izandla zethu, siphumelele iintamo zethu, sinciphise iintloko zethu. Xa sifudumala sinyuka, siphendukela emlenzeni ogobile size siphendule ukuze idolo likhangele phambili, kwaye umlenze onemva usetshini. Sivula i-thorax, sihlala phantsi phantsi ngezandla zethu. Ekuphumeni kancinci siyahla. Intloko phantsi, iingalo ezithe zenziwa. Siphakamisa size siphenduke.
- Umlenze ogobileyo ubeka kwinqanaba leenyawo, umlenze wesibini welulelwe. Solulela isandla sethu negama elifanayo, sibambe inyawo lethu. Imibala phantsi, pha kamisa i-pelvis kunye nomlenze wangaphambili. Gcina kwizandla zakho.
- Phonsa umlenze phambili, ngokukhawuleza ugxile phambili. Kwaye siphinda yonke into ukususela kumsebenzi wesi-5 ukuya emlenzeni wesobunxele.
- Sifaka imilenze, siwafaka izandla zethu emva kwinqanaba lethu, sabuyela emuva, savula isifuba saza sahla.
- ULadoshki phantsi kweelungu lamagxa, sinyuka siphinde siphule i-pelvis ephantsi. Hlaziya, uze unciphise i-pelvis phambili, amadolo aguguke, aguqe kwiisokisi.
- Siyehla, phumula.