I-Yoga iqala ngokucamngca, enegama layo elikhethekileyo- "dhyana." I-Dhyana yimeko yengqondo ecocekileyo, ukungazi, ukungabikho komxholo. Le yona nqanaba eliyilungiselelo eliphambili ngaphambi kokuqeqeshwa kwe-yoga kunoma yiphina inqanaba lobunzima. I-Yoga akuyona nje ilula elilodwa, kodwa ukomoya. Nangona, njengoko i-yogis ithi, owokuqala ngaphandle kwesibini akunakwenzeka, nangona abaphulaphuli bayamkela okokuqala. Ukuba ukhulula ingqondo yakho (kwaye akulula ukuyikhulula, kunokuthatha iminyaka), uya kukwazi ukuqonda ubunzima obunzima kwi-yoga, njengaye, umzekelo, shavasana.
Mayelana ne-shavasana kufuneka kuthethwe ngokwahlukileyo. Abaqalayo, bakhangele le ntambuko, bathi kubo: "Ewe, ndiya kuba nako." Ngaphandle, i-pose ayifani nantoni na yonke - ufuna ukulala phantsi. Shivasana ngumntu ofile. Igama alilona ngengozi, kuba lilapha ukuba kufuneka ufezekise ukusilela kwe-100%.
Kwakhona, kukho izingozi ezaneleyo, ukuphazamiseka okuphazamisayo ku-yoga, apho uya kufinyelela khona ngokuqinisekileyo, ukuqonda ukulula okulula, ukuma ezinyaweni zakho. Ingozi yilezi: i-headstand ("shirvasana"), "ibhuloho" (sarvangasana), isimo kwizinto eziphambili (pinca maiurcasana).
Ukuzivocavoca
Siza kwenza i-asanas elula kakhulu kwi-yoga. Okanye, akusiyo i-asanas, kodwa kunokuba nje i-yoga ibangela ukuphumula. Emva kwakho konke, into yokuqala kufuneka ufunde indlela yokuqalisa ukwenza i-yoga ukuphumla. I-yogis enolwazi ithi akukho nto yokuphosa imilenze yakho emva kwentloko yakho kwaye ume kwizandla zakho, ukuba ngexesha elifanayo ubamba umoya wakho ubuncinci kwisibini.
I-Yoga impilo kwaye ilungile. Ngoko ke, siza kuqala sifunde ukuphefumula nokuhamba kakuhle komzimba, senze le mi yoga yokulungiselela.
Qaphela: ubunzima bwenziwa ngaphandle kokuphazamiseka. Ezi zinto azizimele zodwa, i-viz., Inkathazo enemibuzo yokuma yogaga evela kumnye.
- Yima ngokuthe tye, imilenze kunye, phezulu. Siyiqonda umoya ngezandla zethu kwaye siphakamisa phezulu. Solulela njengomtya, sizama yonke indlela eya esibhakabhakeni. Squat - phefumula, uphume - uphume. Faka i-Inhale - welula, uphendule ngokukhawuleza kwicala. Inhalation yiziko, ukukhutshwa komlilo kuyisifiso.
- Solulela izandla zethu esibhakabhakeni - sigoba iingalo zethu ezigqityiweyo kwaye solule kwi-exhalation.
- Ukuphefumula kwi-squat, phefumula. Umzimba udiagonally, emqolo ongaphantsi ungaphenduli, amadolo aphezu. Siya kuguqa, sinciphisa iimbambo kwiinqumlo, ngasemva. Solulela phambili iingalo zethu - ukugoba kweengalo kwaye solule kwi-exhalation.
- Inhale - sithatha izandla zethu, silungele amadolo, siphumelele, senze izandla zivule phambili. Senza amaxesha angama-8 kwaye ekugqibeleni silungise isikhundla sikaloti, sifaka izandla zethu kwisitshixo.
- Sinciphisa iintendelezo zethu ngaphantsi kwamadolo, silungise imilenze yethu, siphakamise iminyango yethu. Iintende ziyancipha kwiimpawu, umzimba uhamba, senza imilenze, imilenze emacaleni. Siphakamisa - siphefumula, izandla zingene ngamacala. Ukuphuma kwimizila kuyimifanekiso (umbukiso waseNdiya, isaphetha). Ukuphefumla - izandla, uphume, uphume. Ukuphefumla - izandla ezise phambili kunye naso, ukukhupha umoya-phantsi. Ukuphefumla - izandla ngeenxa zecala phezulu, ukukhupha umoya -cat. Ukuphefumula, imilenze ebubanzi bomlenze, ekuphumeni kwempumlo kuya kwicala. Inhale - isikhungo, uphumelele. Exhale - tilt phambili, inhale - izandla kwisitshixo, crouch.
- Izandla zizalwe, zinyonge - sixinzelelwe kwiinyawo. Sinyuka, sijikeleza ngasemva. Ukutyelela kwicala, sidibanisa izandla kunye, ngokuhamba phambili, siya kubukhulu. Ngecala - ngokusebenzisa i-semicircle phambili.
- Izandla ngesandla, phantsi kunye phezulu, kwitshixo phezu kwentloko yakho. Sula ngobumnene uze ulwebise imisipha ye-intercostal, uhamba ukusuka ecaleni ukuya ecaleni.
- Exhale sivula izandla, siphefumula izandla zethu ndawonye - i-namaste.
- Ukuphefumla - izandla kumacala, uphumelele. Ngenye indlela, silula izandla zethu njengamaphiko.
- Inhale - sivale, iingalo zihamba phambili, ziphuma - zivula, iingalo sizihlukanisa. Ukuphefumla - izandla, uphume - sibheke phambili. Yincinci diagonally, yenza i-crease. I-vertebrae emva kwe-vertebra iphakanyuka phezulu, amahlombe ahamba nge-semicircle back.