I-Yoga yinkcubeko yasendulo edibanisa ukuphuhliswa ngokwenyama nangokomoya. I-Yoga yavela kwiminyaka engama-4 eyadlulayo, kwaye nangona ininzi yembali yayo yayingabandakanywa kubantu, kwiminyaka yakutshanje - olu hlobo lokufumana kwakhona lufumana abaxhasi abaninzi.
Kubandakanya, i-yoga isetyenziselwa ukusebenza emgodini. Lo mdlalo uba ngu-panacea kubantu abane- scoliosis , i-osteochondrosis, i-hernia nezinye izifo ze-musculoskelet system.
I-Asanas ye-yoga inikezela ngeenzuzo ezininzi kwi-spine:
- ukuqiniswa - imbangela yesininzi yezifo zeemoto kukuba ubuthathaka bomzimba kwaye, ngenxa yoko, uxinzelelo olunzulu kwimpunzi;
- ukuphumla - ngoncedo lwe-yoga ye-gymnastics ukuze umgudu ukhulule izihlunu, okwakubangelwa ukuguqulwa kwikholamu yomgcini-mgcini kunye nokugqithiswa;
- Ukwelula - i-yoga isetyenziselwa ukunweba umlenze, kuba ukuchithwa kweediski kubangelwa ukunciphisa umgama phakathi kwama-vertebrae.
Ukuzivocavoca
Sincoma ukuba wenze imisebenzi emininzi yeklasini yomgudu we-yoga.
- Tadasana - i-pose yomthi. Imilenze ibumbene, iinyawo zinyanzeliswe kunye, izandla kunye nomzimba. I-coccyx idonsa ngaphantsi, idonsa umgudu phezulu, njengokungathi sasinamathele phezulu kwintloko.
- Ukuphrinta - umthandazo okanye ukucamngca, iintende zihlangene kwinqanaba lesifuba. Intloko iyancipha, ukuphefumula kuphephile kwaye kuzinzile.
- Ukunyamezela kwelanga - imilenze yodwa, iingalo eziphakanyiswe ngentloko yakhe, zavuleka ngokubanzi kunamahlombe, iminwe eyelulekile esibhakabhakeni, intloko yakhe yabuyisela emuva, ikhangela lakhe libhekise phezulu. Siphefumula ngokukhawuleza, ngokukhawuleza siyanciphisa iintende zethu kwaye sibeka izandla zethu emzimbeni, senza ukusila kwelanga.
- I-Talasana isundu. Imisongo ndawonye, simile kwiisokisi, izandla sisondela phezulu, ладошки ndawonye, sandisa umqolo ongaphezulu.
- UVrksasana ngumthi. Asitshintshi isikhundla semilenze, siphakamisa iingalo zethu ekuphakameni kwamagxa.
- Umhlwayeli - senza ujikelezo kunye nomzimba kunye nezandla ezikhululekile, imilenze kunye neenqabunga zinganyanzelwanga ngexesha elinye, iinyawo ebubanzi beemagxa.
- I-Arhachakrasana iyisiqingatha . Ukuhlambalaza, ukuguqula, ukukhupha izandla. Inhale - sijika, sibeka izandla zethu esihlwini, siphume - sibuyela kuYip.
- I-crescent imilenze kunye, isandla sokhohlo sihamba kunye nomzimba, ilungelo liphakama ngaphezu kwentloko. Solulela isandla size siphendule, sibheke phezu komzimba. Ngethuba lesiphakamiso siphakamise isandla sethu, ekuphumuleni kwethu ukugoba ngaphesheya.
- Trikanasana unxantathu. Sifaka imilenze ngokubanzi ngangokunokwenzeka, siphula umlenze onyaweni ongakwesokudla ukuya kwinqanaba, pha kamisa iingalo zethu kwinqanaba lomxhelo kwaye uncike ngakwesokudla. Sibheka entendeni engenhla. Ukukhupha, ukukhupha, siphinda ngapha nangapha.
- I-Warrior- PI njengengaphambili yesandulela ngaphambili , kuphela kwi-front leg leg. Amadolo angama-90 ani, iingalo ziyazisasaza kumacala. Kwi-inhalation sibuyela kwi-IP, siphinda ngapha nangapha.
- Uddiyana bandha (inqaba ephakathi) - imilenze ibalwa ngokubanzi kunamahlombe, izandla zihlala emadolweni. Umzimba ugxilwe phambili, u-inhaling, u-exhaling, ubambe umoya. Vuka - thabathe umoya.
- UVriksasana ngumthi. Emile emlenzeni othe ngqo, umlenze wesibili ugobile kwaye ubeke umlenze womlenze ochanekileyo. Izandla zidibene kunye zikhuliswe ngaphezu kwentloko yakho. Ekuphumuleni, ngaphandle kokutshintsha isikhundla semilenze, siyanciphisa umzimba, solule umlenze phambili, iingalo zikhululekile. Ngethuba lokuvuthwa sisakhula, xa siphumelela sithula izandla zethu phezulu kwaye emacaleni omabili siyawaphuhlisa, sinciphisa umlenze. Siphinda ngaphesheya.
- I-Heron - pha kamisa ingalo ekhohlo ngaphezulu kwentloko, ukugoba umlenze onene emadolweni, ubambe isandla sokunene ngenyawo uze ucinezele unyawo ukuya emhlane. Umlenze wokuxhasa unjalo. Kwi-exhalation sincike phambili. Kwi-inhalation siyanciphisa kwaye sinciphise imilenze. Siphinda ngaphesheya.
- I-Diamond - sihlala kwizithende, sibeka izandla zethu emva kwethu, siphakamise izandla zethu phezulu.
- Ingxowa iyafana ne-IP, pha kamisa isandla esisekhohlo phezu kwentloko, yiphantsi kwiphepha lehlombe, jikela isandla sokunene emva kwentshukumo yethu kwaye uyiphakamise kwisandla sokhohlo. Sitshatile izandla zethu, lungisa imeko kwaye uphindele ngaphesheya.
- Intaba - IP iyafana. Izandla ziphakamisa kwaye zivale kwikhekhi phezu kwentloko yakho. Siphetha ingxaki ye yoga yokwelapha ngenxa yesigxina - izandla zisishukumisela phezulu, zixhapha izandla zazo ziwaxhaphazele ngamadolo, izandla ziyancipha emzimbeni-ukufakwa komntwana.