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IYoga yokuphazamiseka kwengqondo, Udgeeth Pranayama, Uddeeth Pranayama izakususa zonke iingxaki zengqondo. UBoldskyImigangatho yeyoga kubhekiswa kuyo njenge 'asanas'. Ezi zikhundla okanye ii-asanas zinceda ekuphuculeni ukujikeleza kwegazi kwiindawo ezahlukeneyo zomzimba. Inqanda iintlobo ezahlukeneyo zokugula zichaphazele umzimba womntu.
Enye yezona zinto zibalulekileyo ngeyoga kukucamngca kunye nokuphefumla okulawulwayo oku kuya kunceda ekusebenzeni ngcono kwengqondo. Izifundo zibonise ukuba imizuzu engama-20 yeyoga ngosuku iya kuphucula isantya sakho kunye nokuchaneka kwememori yokusebenza.
Kukho iintlobo ngeentlobo ze-yoga asanas zengqondo ezifuna ukwenziwa mihla le ukufezekisa eli nqanaba lokuchaneka. Izibonelelo zeYoga kwingqondo zikhulu kakhulu. Ezinye ze-asanas ziya kunceda ekusebenzeni kakuhle kwengqondo.
Oku kulandelayo zii-asanas ezimbalwa zengqondo ezifuna ukwenziwa mihla le. Izibonelelo zeYoga kwingqondo ziya kunceda ukukhulula ingqondo nomzimba ukuze usebenze ngcono.
Ukuma Phambili kweBend (Uttanasana)
Le yoga asana yengqondo ifuna ukuba ume nkqo. Emva koko bend kwaye ubeke izandla zakho ngaphandle kweenyawo zakho, gcina umqolo wakho kunye nedolo liqonde.
Iiposi zomthi (Vrikshasana)
Ukuqinisekisa izibonelelo zeyoga ngengqondo, yima nkqo kwaye ugobe umlenze wasekunene ukuze ubekwe ethangeni lasekhohlo ngeenzwane zalo ezantsi. Phakamisa izandla zakho ngaphezu kwentloko yakho kwindawo yokuthandaza.
I-Triangle Pose (iTrakonasana)
Yima iinyawo zakho ziqhawukile, amadolo ahlala ethe nkqo kwaye uphakamise ingalo yakho ifana nomhlaba. Umlenze wakho wasekunene kunye nomqolo kufuneka uhambelane nomgangatho.
Iposi engunxantathu ehlaziyiweyo (Parivrtta Trikonasana)
Le ndawo iphindwe ngunxantathu. Phumla isandla sakho sasekhohlo kwibhloko yomgangatho. Phakamisa ingalo yakho yasekunene nkqo ujonge ubhontsi wakho.
Inja ejonge ezantsi (Adho Mukha Shvanasana)
Le yi-yoga asana yokusebenza ngcono kwengqondo. Ukulungiselela le nto, kuya kufuneka uqale kuwo omane amanqanaba, phakamisa amadolo akho emhlabeni kwaye ucinezele isifuba sakho ukuya emilenzeni yakho.
I-Camel Pose (Ustrasana)
Guqa ngamanqina emilenze yakho, phezulu iinyawo zithe tyaba phantsi, amathanga akho, umva kunye nentamo kufuneka zenze umgca othe ngqo ujikeleze umgangatho. Le pose in yoga izibonelelo zobuchopho.
Indawo yoLwaziso (Shashankasana)
Qala ngokuhlala kwizithende zakho. Umva kunye nentamo ngqo. Gobela umzimba wakho phezu kwamathanga ukuze ibunzi lichukumise imethi. Le yenye ye-yoga asanas yengqondo.
Bulisa ilanga (Suryanamaskar)
I-Surynamaska yeyona yoga yaziwa kakhulu kwaye yamkelwe njenge-yoga yokuphucula amandla engqondo. Ziqhelanise ne-suryanamaska ukuphucula ukusebenza kwengqondo.
Uhleli phambili ukugoba (Paschimottanasana)
Ukwenza ipaschimottanasana, hlala unemilenze ethe tye kwaye izandla zibekwe ecaleni komzimba. Gobela umzimba wakho phambili. Yandisa umsila wakho kwaye wolule izandla zakho phambili kwiinzwane zakho.
Indawo yokulima (Halasana)
Oku kunokuba nzima kubaqalayo, kodwa ukuba kwenziwa rhoqo, oku kuya kunceda ekusebenzeni kakuhle kwengqondo. Phakamisa umlenze wakho emva kokulala phantsi kwaye uze nemilenze yakho ezantsi phezu kwentloko yakho emhlabeni.
I-thunderbolt pose (Vajrasana)
Le yenye yezona ndlela zisebenza kakuhle zeyoga ekusebenzeni kwengqondo. Guqa phantsi ngamadolo, iinzwane ezinkulu kunye namaqatha afanayo. Beka iintende zakho emadolweni kwaye ujonge ngaphambili.
Ukubuza kweLotus (Padmasana)
Beka unyawo ngalunye ngentla kwethanga elichasayo. Izandla emadolweni ziisundu, phezulu nasesithupheni kunye. Vala amehlo akho kwaye ujonge ekuphefumlweni.
