Ubukele kwiividiyo ezili-12 malunga nama- asanas ahlukahlukeneyo we- yoga, funda i-stack yeencwadi kwifilosofi kunye ne-teknoloji, kodwa ungakhange uzame oko i-yoga "kwesikhumba" sakho. Usindiso lwakho luyi-yoga ekhaya, okwesinye icala lona lukhetho olukhetho, kwaye ngakwelinye icala akunakwenzeka.
Emva kokuba uzibeke umgomo wokufunda ukuqeqeshwa kwe-yoga ekhaya, uhlangabezana nokunyanzeliswa okukhulu kwezinto zanda kwendlu. Ekugqibeleni, icebo lokwenza i-yoga ekhaya - lihlala liphupha elidlulileyo.
Ukuba uzibamba ngesandla uze ukhohlwe malunga nokukhathalela i-15, gcina engqondweni imithetho emininzi ye-yoga ekhaya:
- Yenza 2 okanye kathathu ngeveki, kodwa yonke imihla;
- vumela uqeqesho lube mfutshane, kodwa imihla ngemihla;
- umzimba wakho ukuba usebenzise umzimba, ngoko kuya kufuna ukuba uzalise isicwangciso;
- Musa ukuxosha emva kwe-asanas, ukuqala ngeyona ndlela ilula kakhulu kwaye ingabantwana;
- baphathe i-yoga njengesipho emzimbeni wakho.
Ukuzivocavoca
Sincoma ukuba ufumane inkathazo emfutshane ye- hatha yoga ekhaya.
- Hlalani kwindawo ekhululekile, ukuze ubunzima bomzimba bubulwe ngamathambo e-ischium. "Yulala" izikhwelo, isithupha kunye nesandulela sevaliwe sivaliwe, sinciphisa iibhululo ukuya emadolweni. Senza ukujikeleza kweesetyhula kumagxa, solulela emva kwesithsaba, ukugcoba nokukhupha - sivala amehlo ethu. Siyakuphumla, sikulungele ukuqeqeshwa.
- Vula amehlo ethu, qhubela phambili ekusebenzeni okuhlangeneyo. Ukujikeleza kweSetyhula yentloko - ngokuphefumlelwa intloko iya kubuya, ekuphumeni kwekhanda intloko iya phambili. Senza ukujikeleza kwe-amplitude ephezulu. Senza 4 ukujikeleza ngeenxa zonke.
- Faka izandla kwisitshixo, zitshidise. Amagxa ahlulwa phantsi, i-coccyx ngaphantsi, ilula ngaphandle, ngokufanelekileyo, ngoko ke isesandleni.
- Sithatha izandla zethu emva kweminyango yethu kwaye senze ukhiye. Ekuphumeni kwethu siya kwi-slope, izandla ziselela phezulu.
- Gxininisa amahlombe, siwela iingalo zethu phambi kwethu, uqokelele iibhothi ezitshiweyo, susa izandla zethu ekuphumeni, ngokuphefumlelwa. Senza amaxesha asixhenxe, sitshintshe izandla kwaye uqhubeke.
- Yenza imilenze phambili phambili, welula iintsimbi (sihlala phezu kwamathambo e-ischium), silinganisa amanyathelo okuhamba phambili nangemuva, njengokungathi uhamba ngezantsi ngesitya. Imilenze ikhululekile, siphucula ukujikelezwa kwamathanga.
- Izandla zihlala phantsi, imilenze isalula, siqala ukunyanzelisa iinzwane, kwaye ungagcini. Yenza lo msebenzi kunye namandla amakhulu, iinyawo zifanele zijongane, zichaphazela kuphela izithende.
- Sijikeleza iinyawo eziphakanyisiweyo kwisangqa ngapha nangapha.
- Umlenze wesokunene ugobile emadolweni, isithende esasecaleni kwesithambiso, umlenze wesobunxele uphelelwe phambili, amadolo emilenze yomibini ndawonye. Senza iqela lomlenze wesobunxele, siwuguqa emadolweni, sibuyisele izandla, uthumele umthwalo womzimba kubo. Nciphisa ngokukhawuleza idolo ukusuka kumgangatho, ushiye umlenze wesandla sokunene unbentise. Kwi-exhalation siyaphakamisa idolo, ngokuphefumlelwa - sihlahla ngaphantsi. Senza amaxesha asixhenxe, sitshintshe imilenze.
- Siwela imilenze phambi kwethu, sivuka ngaphandle kwezandla kwi-exhalation.