I-Yoga kufuneka ibe kukuphepha kwakho, kwaye kungekhona nje enye inhlekelele ngendlela yokungabikho kokulala ekuseni. Ukwenza i-yoga ekhaya akuthethi ukuyeka iklasi. Apha kufuneka udibanise nengqondo.
Umzimba wethu usebenza ngokulandelelana. Ukuba ubhalisa i-yoga, ungeze omnye umjikelezo. Umzimba uyasetyenziselwa kuwo, kwaye endaweni yokuhamba ngebhayisikili, uyayifaka ukungavumelani - ngoko awuve uthanda ukuhamba, ngoko usebenza ekukhutshweni, ngoko ngomhla wokuzalwa owabizelwa ngawo. Indlela kuphela yokulawula umzimba wakho ukuqhuba iiklasi ze-yoga ekhaya ngexesha lakho lokuzikhethela, oko kukuthi, kusasa.
Into enhle kakhulu kwiiklasi ze-yoga kubaqalayo kukuba nguwe owakho kwaye ekugqibeleni uyaqonda ukuba kuhle ukuba uvuke kusasa ukuze ujabulele ubomi, kwaye ungayiqalekisi iwashi le-alarm.
I-yoga yaseMangeni iyindlela yokuvuselela amandla amnandi kulo lonke usuku. Leli thuba lokutshintsha isimo sakho sengqondo ekubuyiseni (esikhulisiweyo kwiminyaka yesikolo). Ekugqibeleni, le yindlela efanelekileyo yokunyusa uxinzelelo loxinzelelo kulo lonke usuku.
I-yoga ekhaya khetha iindawo ezithandwa kakhulu. Gxininisa into yokuba ukusuka kwiseshoni yokuqala ye-yoga ekhaya, ukuhlakulela ngaphakathi kwakho umva wokonwaba, iholide. Zifundise ukuba ujabulele intshukumo, zifundise ukuphumla, kwaye ke, akukho nto inokukunciphisa kwaye ikuphoqe ukuba ulahle olunye uqeqesho.
Ukuzivocavoca
- Ukuphefumla okukhulu, izandla ngaphakathi kwamacala, ukuphuma kwexesha elide - iintendelezo kunye, i-namaste. Faka i-inhale - vula iminwe yakho, gxuma - gudla iingalo zakho kumacala. Bhala - xhuma iintendelezo kwinqanaba lesifuba uze udibanise umlenze wesokunxele phezulu, uze ube kwicala. Izandla kwi-namaste, yeka kwindawo yangaphakathi yesango langasekhohlo, idolo libekwa eceleni, ukutyhilela ukuhlanganiswa kwe-hip. Siphakamisa izandla ngeenxa zonke, sinciphise umlenze. Bhuqa, phinda umlenze wesibili.
- Amagqabi ahlukeneyo, aguqe ngamadolo. Ngenye indlela udwebe i-semicircle. Squat kwaye ngexesha elifanayo sisasaza izandla zethu kwicala. Ukuphefumla - izandla kuwe, uphume - izandla ukuya kwicala.
- Iintlambo zentsimbi - silungise imilenze kwi-squat, silula izandla zethu kude. Sitshintshe amacala. Izandla ngapha nangapha, sondela kunye nezandla zombini i-semicircle kwaye uguqa ngamadolo. Ukuphefumla, uphumelele.
- Ukunyakaza kwemifuno yomgudu - ngokuphalaza sisiphakamisa izandla zethu phezulu, ekuphumuleni, ukujikeleza size sijike umqolo wethu siwa phantsi, siqonde iinyawo zethu, sifuna imilenze nomzimba. Phawula i-vertex phantsi, i-coccyx up.
- Yiya kwi-bar ye-bar. Ukuguquka, ukugcina ibhalansi phakathi kweenyawo kunye neentende.
- Yiya kwi-dog's pose kunye ne-muzzle phantsi. Bounce phantsi, udibanise inyawo kunye. Ukuphakamisa umlenze okhohlo ngokucacileyo udibeneyo, unyawo lufutshane. Siphakamisa umlenze ngokucacileyo ngaphezu kwezantsi. Sifaka umlenze emadolweni size siqalele. Siya kwi-bar ye-bar, susa udolo kwi-intloko. Siyaphinda yonke into, ifanayo nomnye umlenze.
- Ukunyakaza kwe-wave-like of the spine, ukutshintsha kwi-dog's pose, ubheke phezulu. Siphindela kwi-pose yejaji ejongene nayo. Siphinda kwakhona. 6.
- Sanciphisa idolo lethu langasekhohlo ukuya phantsi, ngesandla sethu sokunene senza i-semicircle. Phinda usebenzise umsebenzi wesi-6 ngomlenze wesibili.
- Amadolo ephantsi, isandla sidonsa i-semicircle.
- Sifika emadolweni - sinyusa - izandla, uphume izandla ngezandla. Siphambukisa umzimba ngokudibanisa, sisebenzela izikhwebu. Esinye isandla sinciphisa isithende, esinye sikhuliswa. Senza ukunyakaza kwesetyhula ngezandla zethu, phambili nangemuva, phinda, wehla kwesithende ngesinye isandla.
- Yibambe ekungcoleni, chukumisa i-pelvis phambili, bhinqa kwisifuba, thatha yakho intloko.
- Khuphuka uze uguqe phantsi, ujikeleze iingalo zakho kwisangqa. Yenza ukukhankanywa kwakhona.
- Sifika kwi-pose ye-dog fashion, ngapha nangapha cinezela izithende zakhe phantsi. Imilenze iqonde, umva kunye nemilenze kusemgceni omnye.
- Ngokunyakaza kwe-wavy yomgudu, siya kwi-pose ye-dog fashion. Sihla ngesisu. Beka iminwe yakho phantsi, xhuma imilenze yakho uphakamise. Ukufakela iingalo kunye nemilenze emacaleni, qhawula - baxhumane kunye. Zama ukuphakamisa umzimba kunye nemilenze ngokuphakamileyo kunokwenzeka.
- Izandla kwisitshixo emva, asiyithobeli imilenze yethu, siyiphakamisa isifuba siphezulu.
- Sifika kwisithuba sokuphumla, ukufakwa komntwana. I-pelvis iyancitshiswa kwizithende, izandla zolule, intloko yethu iyancipha emadolweni.