Unokucinga ukuba abantwana kunye neyoga azixubani. Emva kwayo yonke loo nto, ukuziqhelanisa kwakho kuyilelwe ukuzisa umoya wokuzola kunye nokuphumla kubomi bakho bemihla ngemihla. Abantwana bakho, kwelinye icala, hayi kakhulu. Kodwa noyena mntwana ukhohlakeleyo unokuxhamla kwimigaqo ye-yogic kubandakanya nokuqaphela. Kwaye ngokubaqala besebancinci, abantwana bakho baya kuba nakho ukubandakanya i-yoga kwimikhwa esempilweni yobomi kwaye bakhulise ukuziqhelanisa kwabo njengoko bekhula.
Kutheni abantwana kufuneka baqale iYoga kwangethuba
Ngokophando luka-2012, Ipesenti ezi-3 zabantwana base-US (abalingana ne-1.7 yezigidi) babesenza i-yoga . Kwaye ngezikolo eziye ziyongeza kwiinkqubo zabo ze-phys ed, ukuthandwa kweyoga phakathi kwabantwana kuya kuqhubeka nokunyuka. Kungenxa yokuba izifundo zibonise ukuba inokuphucula ibhalansi , amandla, unyamezelo kunye umthamo we-aerobic kubantwana besikolo. Kukho iinzuzo zengqondo ngokunjalo. I-Yoga inokuphucula ukugxila, inkumbulo , ukuzithemba, ukusebenza kwezemfundo kunye ukuziphatha eklasini , ihamba ne ukunciphisa ixhala kunye noxinzelelo. Ngaphezu koko, abaphandi bafumanise ukuba iyanceda nciphisa iimpawu ezinjengokuxakeka nokungxama kubantwana abanengxaki yokungahoywa kwe-hyperactivity disorder.
Iindlela zeYoga zabantwana zifana neyoga kubantu abadala, kodwa ngokusisiseko…kumnandi ngakumbi. Xa uqala, injongo kukwazisa intshukumo kunye nokugxila kubuchule bokuyila kunokuba babambe izikhundla ezilungelelaniswe ngokugqibeleleyo. Nje ukuba ubenze babambelele kwezinye iindawo, ungaqala ukongeza kwimithambo yokuphefumla kunye nokucamngca endleleni. Ukuqalisa, nantsi i-yoga elula, elungele abantwana ukuzama nomntwana wakho omncinci.
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1. Ukuma kwetafile
Le yindawo yokuqala kwezinye izinto ezininzi ezifana nekati kunye nenkomo. Ukuphumla ezandleni nasemadolweni, yizisa amadolo ububanzi be-hip ngaphandle (iinyawo kufuneka zihambelane namadolo, zingaphazamisi). Iisundu kufuneka zibe ngqo phantsi kwamagxa kunye neminwe ijonge phambili; umva uthe tyaba.
2. Ubume bekati nenkomo
Kwindawo yekati, ngelixa ukwindawo yetafile, jikeleza ngasemva kwaye ukhuphe isilevu esifubeni. Kwinkomo, yitshonisa isisu sijonge emgangathweni kwaye ugobe ngasemva, ujonge phezulu. Zive ukhululekile ukutshintshiselana phakathi kweendlela ezimbini zokumisa. (I-Meowing kunye ne-mooing yinto yokuzikhethela, kodwa iyakhuthazwa kakhulu.) Ezi ziqhelekileyo zisetyenziswa njengemithambo yokufudumala yomqolo.
3. Ukuma ukugoba phambili
Jonga ukuba umntwana wakho unokubamba amaqatha ngokugoba phambili esinqeni. Basenokugoba amadolo ukuze kube lula. Oku kunceda ukunweba i-hamstrings, amathole kunye nezinqe kunye nokuqinisa amathanga kunye namadolo.
4. Ukuma komntwana
Kule ndawo ebizwa ngokuba yi-pose ngokufanelekileyo, hlala phantsi kwizithende kwaye ngokukhawuleza uhlise ibunzi phambi kwamadolo. Phumla iingalo ecaleni komzimba. Esi senzo soxolo solula ngobunono isinqe namathanga kwaye sincede ukuzolisa ingqondo yomntwana wakho.
5. Ukuma okulula
Hlala unqumle-imilenze kwaye ubeke izandla emadolweni. Ukuba umntwana wakho unzima ukuhlala phantsi, mphakamise ngengubo esongiweyo okanye ubeke umqamelo phantsi kwezinqe zakhe. Le pose inceda ukuqinisa umva kwaye izolile.
6. Ukuma kweQhawe II
Ukusuka kwindawo yokuma (leyo yintaba yakho yogis), buyisela unyawo olunye umva kwaye uyijike ukuze iinzwane zijonge ngaphandle kancinci. Emva koko phakamisa iingalo phezulu, ngokuhambelana nomgangatho (ingalo enye ngaphambili, enye ngasemva). Goba idolo langaphambili kwaye ujonge phambili phezu kweminwe. Buyisa iinyawo kwaye wenze kwakhona kwelinye icala. Lo mfanekiso unceda ukomeleza kwaye wolule imilenze yomntwana wakho kunye namaqatha, kunye nokunceda ukwandisa amandla abo.
7. Ukuma kwenja ejonge ezantsi
Esi sesinye sezona miselo zilula ukuba umntwana wakho azilinganise kwaye mhlawumbi enye sele eyenzile ngokwemvelo. Basenokuthi bangene kule pozi ngokuphakama besuka ezandleni nasemadolweni okanye ngokugobela phambili nokubeka iintende zabo emhlabeni, emva koko babuye umva ukuze benze ubume obujonge phantsi obungu-V ngeempundu zabo emoyeni. Ukongeza kokuzolula, le pozi ibanika amandla. Ngaphezu koko, baya kufumana ukukhaba ngaphandle kokujonga phezulu.
8. Ukuma kwenja enemilenze emithathu
Ikwabizwa ngokuba yinja enomlenze omnye ezantsi, oku kukwahluka kwenja ejonge ezantsi kodwa inomlenze omnye owolulelwe phezulu. Kuya kunceda ukomeleza iingalo zabo kwaye uncede umntwana wakho aphuhlise ukulingana okungcono.
9. Ukuma kweenkumbi
Lala ngesisu sakho kwaye uphakamise isifuba sakho ngokudibanisa amagxa akho kunye kangangoko kunokwenzeka ngelixa uphakamisa iingalo zakho emva komzimba kwaye uziphakamise kancinci. Ukwenza kube lula, umntwana wakho unokugcina iingalo zakhe phantsi kunye nomzimba wakhe kwaye atyhale ngezandla zakhe ukuphakamisa isifuba sakhe phezulu. Oku kunceda ukuphucula ukuma kwabo.
10. Ukuma kwephenyane
Ukulinganisela kwi-butt yakho kunye nemilenze yakho yoluliwe kwaye iphezulu (amadolo anokugoba ukwenza kube lula) kunye neengalo zolulelwe ngaphambili. Le pose yomeleza i-abs kunye nomqolo.
11. Ukuma kwebhulorho
Lala ngomqolo wakho amadolo agobile kwaye iinyawo zithe tyaba phantsi. Ziphumze iingalo ecaleni komzimba kwaye uphakamise i-butt uphinde umva ukusuka emgangathweni, udala ibhulorho, ngelixa ufaka isilevu esifubeni. Ukuba umntwana wakho unenkathazo yokuphakamisa i-pelvis yakhe emgangathweni, slayida i-bolster (okanye umqamelo) phantsi kwayo ukuze uphumle. Le pose yolula amagxa, amathanga, isinqe kunye nesifuba kwaye yandisa ukuguquguquka kumqolo.
12. Ukuma komdanisi
Yima ngomlenze omnye, wolule umlenze ochaseneyo emva kwakho. Finyelela ngasemva kwaye ubambe ngaphandle konyawo okanye i-ankle kwaye ugobe phambili esinqeni, usebenzisa enye ingalo ngaphambili ukulinganisa. Zama ukugoba umlenze emva kwakho. Le pose inceda ukuphucula ukulinganisela komntwana.
13. Ukuma komntwana owonwabileyo
Lala ngomqolo kwaye ubambe amadolo akho esifubeni sakho. Bamba indawo engaphandle yeenyawo zakho ngezandla zozibini kwaye ujike icala kwicala njengomntwana. Le posi ibonakala ibudenge, kodwa izolile ngokumangalisayo.
14. Ukuma kwesidumbu
Kuba ungafuni ukonakalisa abantwana bakho, unokufuna ukubhekisa koku njengendawo yokuphumla endaweni yoko. Lala ngomqolo iingalo nemilenze yolule kwaye uphefumle. Zama ukuhlala kule ndawo kunye nomntwana wakho imizuzu emihlanu (ukuba unako). Gcina ingubo ikufutshane xa umntwana wakho ebanda. Oku kunceda umntwana wakho akhululeke kwaye azole.
15. Ukuma komthi
Ngelixa umile emlenzeni omnye, guqa elinye idolo kwaye ubeke unyawo lwenyawo kwithanga lakho langaphakathi (okanye ngaphakathi kwethole ukuba kulula). Umntwana wakho usenokuziphakamisela phezulu iingalo zakhe emoyeni aze ahexe okomthi. Le pose iphucula ibhalansi kwaye yomeleza ingundoqo yabo. Ukuba umntwana wakho akazinzanga, mvumele eme eludongeni ukuze amxhase.
16. Ukugoba okuya phambili okunemilenze ebanzi
Nyathela iinyawo ububanzi. Ngezandla ezinqeni, songela phezu kwemilenze kwaye ubeke izandla phantsi, ububanzi begxalaba ngaphandle. Abantwana ngokuqhelekileyo bahle kakhulu kwaye banokuzisa intloko yabo kumgangatho phakathi kwemilenze yabo. Le pose yolula i-hamstrings, amathole kunye nezinqe. Ngaphezu koko, ngenxa yokuba i-inversion ethambileyo (intloko kunye nentliziyo zingaphantsi kwesinqe), inika imvakalelo yokuzola.
17. Ukuma kweCobra
Lala ngesisu sakho kwaye ubeke iintende zezandla ecaleni kwamagxa akho. Cinezela kwaye uphakamise intloko namagxa akho emgangathweni. Le yindlela efanelekileyo yokuqinisa umqolo kunye nokwelula isifuba, amahlombe kunye ne-abs.
18. Ukuma kwengonyama
Kule ndawo, mhlawumbi hlala kunye nezinqe zakho ezithendeni zakho okanye kwi-pose-legged pose. Phumla iintende emadolweni kwaye uthathe umoya onzulu ngeempumlo. Vula umlomo kunye namehlo kakhulu kwaye ukhuphe ulwimi lwakho. Emva koko khupha ngomlomo wakho ngesandi esithi 'ha' esifana nokugquma kwengonyama. Cinga ngokukhululwa kwekinesthetic kubantwana abanamandla amaninzi.
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