I-Yoga yindlela edala kunazo zonke yaseIndiya evumela ukuba uvumelanise umzimba wakho nomoya, usebenze ngokuzenzekelayo kwaye usebenzise ifilosofi ethile yobomi. Awusoze wakwazi ukuqonda zonke iimbalo zeli sayensi emangalisayo yokuziphucula, ukuba uthatha izifundo nje nje ngefomati yefitness okanye ucinga ukuba i-yoga ngumsebenzi osemva okanye ngesisu. Ngokufanelekileyo, kufuneka uqale ngombono - jonga ngeencwadi, uzive ubulumko befilosofi yobomi e-yoga, kwaye uze uqhube uqeqesho lokuqala lwe-yoga.
I-Yoga yabaQalayo iquka izinto ezithandabuzayo ngokulula kwazo. Kungcono ukubiza ii-asanas - iimeko ezikhethekileyo ezifunekayo ukuba zithathwe zibizwa ngale ndlela. Makhe siqwalasele ezinye izinto ezisisiseko (asanas) ze-yoga:
- Ukusetyenziswa okulula kwe-yoga: tadasana, okanye ukubeka i-MOUNTAIN . Kuvela kule nto ukuba nayiphi na inkathazo iqala. Eyona nto ibalulekileyo yindlela yokusebenzisa i-yoga yabasetyhini abaneengxaki zokuhamba. Yima ngokuthe tye, imilenze eqondekileyo kunye, imisipha yamathanga athile, ikhanda liphakanyisiwe, amahlombe athatyathwa, iingalo zihlala zikhululekile emzimbeni, ubuso bukhululekile. Gxila kwiziko lomzimba wakho kwaye ume apho imizuzu emi-1-2.
- Vrksasana, okanye iPose yeTREE. Ukusebenza okunjalo kwe-yoga kulula ukwenza ekhaya. Yima kwi-MOUNTAIN POSITION echazwe ngasentla, uze ugobe umlenze olungileyo emadolweni uze udlule emadolweni. Thatha i-stack ngezandla zakho uze uyibeke phezulu emthangeni wekhohlo, kufuphi ne-pelvis. Idolo elifanelekileyo kufuneka libe kwindiza enye kunye nomzimba, ungayifuni phambili okanye ubuyele. Exhale, pha kamisa izandla zakho, xhuma izandla zakho. Kulula nje imizuzu engama-1-2 kwaye utshintshe imilenze yakho ukuphinda usebenze ngomnye umlenze wokuxhasa.
- I-Trikonasana, okanye i-pose yexantathu. Uqeqesho olunjalo lwabaqalisi i-yoga luya kuba luncedo kakhulu kulabo abanomsebenzi wokuhlala. Yima ngokuthe tye, imilenze isasazeka kwi-1 m. Izandla zoluliwe kumacaleni afana nomgangatho, iintendelezo zijonga phantsi. Exhale kwaye uncike ngakwesobunxele, thinta umgangatho ngesandla sakho sobunxele kufuphi nenyawo. YiNtloko kwaye ukhangela entendeni yesandla. Hlala uhlala ixesha elide. Kwi-inhalation, buyela kwindawo yokuqala. Phinda ngaphaya kwelinye icala, kwaye uzalise umsebenzi wonke kuqala ngamaxesha amahlanu kwinqanaba ngalinye.
- Bhujangasana, okanye ukufakwa kweNyoka. Esi sikhundla sinceda ukususa iifolda kwisisu, esakhiwa kulabo abakholisa impilo yokuhlala. Thetha kwisisu sakho, ugcine imilenze yakho ngqo, uthinte iinyawo zakho. Izandla zokugoba, zibeke iintendelezo phantsi kwintlambo. Phakamisa intloko yakho, kancinci kancinci, khulisa iingalo zakho uze uphonte ngokubanzi. Ngexesha elifanayo, gxotha intloko yakho kwaye uthathe amahlombe akho. Musa ukuvula umlomo wakho! Yeka imizuzwana embalwa, uze uyibuyisele kwaye ubuyele kwindawo yayo yangaphambili. Phinda kwakhona amahlanu.
- Halasana, okanye ukulima ukuma. Esi sigxina sinempembelelo enkulu kwimpilo yomnatha kunye nenkqubo yesifo. Ulale emhlane wakho, izandla kunye nomzimba, iintendelezo phantsi, imilenze ilungiswe. Kwi-inhalation, pha kamisa imilenze yakho eqondileyo de uze ufinyelele kwinqanaba elifanelekileyo nomzimba. Emva koko, phuma kwaye kwindlela yokuphumayo, yenza iinyawo zakho emva kwentloko yakho uze uthinte umgangatho. Yima apho isikhashana uze ubuyele kwindawo yokuqala. Phinda amaxesha amahlanu.
- Sarvangasana, okanye iPose of Candle. Lo msebenzi uzisa iinzuzo ezinkulu kumzimba wonke. Ulale emhlane wakho, izandla kunye nomzimba, imilenze iqonde. Gcina umphefumlo wakho, pha kamisa imilenze yakho kwaye uqonde umqolo wakho phantsi ukwenzela ukuba umzimba wakho nemilenze yakho ihambisane nomgca omnye. Yibambe isifuba sakho esifubeni, uphumule uze uphefumule nje. Sebenzisa imizuzu engama-1-2 kwi-pose, ukwandisa ixesha de ufike kwiimitha ezili-10. Emva koko, i-vertebra emva kwe-vertebrae iya kumgangatho.
I-Yoga, ngokuchanekileyo, isethi yokuqeqeshwa kwabaqalayo, izisa iinzuzo ezibalulekileyo kuwo wonke umzimba. Zama kwaye uzibonele!