Umfanekiso: Garima Bhandari; Iveliswe kwakhona NgeMvume
I-Yoga idlala indima enkulu ekulawuleni inkqubo yenyanga kwaye, ukuya kwinqanaba elikhulu, ukunciphisa ukungonwabi. Nakwezona ntsuku zinzima zomjikelo wakho, amanyathelo ambalwa eyoga alula, ukuphumla okunzulu, ukuphumla okuthambileyo kunye nokucula u-Om kunokuba luncedo kuwe. Kukho ii-yoga poses ezandisa ukuvulwa kwe-pelvic kunye nokunciphisa naluphi na uxinzelelo. Umthambo weYoga uhlala uluncedo ekulawuleni iimvakalelo ezinokubangela ukucaphuka, utshintsho lwemo yengqondo, uxinzelelo, ixhala, okanye ukuphazamiseka.
I-Yoga ikuvumela ukuba wongeze amanqanaba akho empilo xa uwonke kwaye ikugcine ukhululekile kwiicramps ngexesha lokuzilolonga kwakho. Nangona kunjalo, ezinye ii-yoga postures, ezifana nokuguqula umzimba, kufuneka zithintelwe ngeli xesha kuba zinokubangela ukopha okugqithisileyo kunye nokuphazamiseka kwemithambo. I-Yoga ibeka ukuba akufanele isetyenziswe ngexesha lokuya exesheni ibandakanya shirshasana, sarvangasana, dhanurasana, halasana, karnapedasana, kwaye bakasana . I-Yoga kunye nomqeqeshi wezempilo, kunye nengcali yemifanekiso yeshishini uGarima Bhandari ucebisa ezi asanas zokuphucula impilo yakho yokuya exesheni ngaphandle kokuphazamisa umzimba.
Phendula
Umfanekiso: Garima Bhandari; Iveliswe kwakhona NgeMvume
Uyenza njani:
- Hlala ezithendeni zakho amadolo akho ahluke kancinane kunye neenzwane zakho kunye enye kwenye.
- Kufuneka uphakamise iingalo zakho ngobunono kwaye ugobe phambili.
Iingenelo
- Esi sisimo sokulala sokuthomalalisa umzimba.
- Ukuphelisa ukudinwa
- Ukuphefumla okulawulwayo kubuyisela imeko yokuzola.
- Ukuma kwandisa kwaye kwandise intamo.
- Ikwathandeka emaqatheni, ezinqeni nasemagxeni.
- Ivuselela ukwetyisa.
- Inciphisa ukungakhululeki entanyeni nasemva ngokwandisa umqolo.
Dandasana
Umfanekiso: Garima Bhandari; Iveliswe kwakhona NgeMvume
Uyenza njani:
- Hlala imilenze yakho yolulelwe phambi kwe-torso.
- Beka izandla zakho ngokuthe ngqo emacaleni njengoko kumfanekiso ukuxhasa umqolo wakho.
Iingenelo
- Le asana ijolise ekuphuculeni impilo yemisipha yangasemva.
- Inceda ukolula isifuba sakho namagxa.
- Ukuphucula ukuma.
- Yolula izihlunu zomzimba ezisezantsi.
- Isisu sandisiwe.
- Kuyaziwa ukunyanga i-asthma kunye ne-sciatica.
- Le asana inceda ukugcina ingqondo igxile kwaye ikhululekile. Ikhulula ukungonwabi xa idibene nokuphefumla kakuhle, kwaye inceda ekuphuculeni ukugxila.
Kumbhakasana (Plank Pose)
Umfanekiso: Garima Bhandari; Iveliswe kwakhona NgeMvume
Uyenza njani:
- I-asana ngokusisiseko yiplanga.
- Kufuneka ulinganise ubunzima bomzimba wakho ezandleni nasezinzwaneni.
Iingenelo
- Ukuqinisa umlenze, umva kunye nentamo.
- Ukwenza izihlunu kumqolo kunye nesisu somelele.
- Ukwakha izihlunu eziphambili.
- Ukuphucula ukulawulwa kwenkqubo ye-nervous.
- Ivuselela i-chakra yesithathu, ebizwa ngokuba yiManipura, kwinkaba.
- Inika amandla umzimba wonke kwaye ifaka umoya wokuziva ulungile.
- Inceda ukuseka uxolo nomanyano ngaphakathi.
I-Paschimottanasana
Umfanekiso: Garima Bhandari; Iveliswe kwakhona NgeMvume
Uyenza njani:
- Hlala phantsi ngemilenze yakho ngaphambili.
- Gobela umva wakho ujonge ngaphambili ukuze ubambe iinyawo zakho, gcina umva uthe tye kwaye ugobe kangangoko unako.
- Hlala kwindawo njengoko kubonisiwe kumfanekiso okwethutyana.
Iingenelo
- Isebenza njengento yokucinezela.
- Yehlisa iidipozithi zesisu ezinamafutha.
- Ithoni kwiindawo ze-pelvic-esisu.
- Iphelisa uloyiko, ukudakumba kunye nokucaphuka.
- Izolisa ingqondo yakho.
- Wolula umqolo, nto leyo ewenza womelele.
- Ilungele ukuqunjelwa kunye nesifo sohudo.
- Iluncedo ekunyukeni kobude babasebenzi abancinci ngokolula umqolo.
- Ithoni kwiindawo ze-pelvic-esisu.
- Yenza ukuba ixesha lokuya exesheni lilingane.
- Le asana icetyiswa kubasetyhini ngakumbi emva kokubeleka.
Funda kwakhona: Yonke imibuzo eNxulumene neXesha iPhendulwe ngoSuku lokuCoceka kokuya exesheni
