La maxesha angaqinisekanga, kwaye uninzi lwethu luphantsi koxinzelelo ngandlel’ ithile okanye ngenye indlela. I-Yoga yenye yezona ndlela zilungileyo zokumelana noxinzelelo; ikunika imvakalelo yokuzola kunye nempilo yengqondo kunye neenzuzo zomzimba.
Ukuba ungumqali we-yoga kwaye awufuni ukuzama ukuntsonkotha Asanas ngaphandle kokufikelela kumhlohli, nantsi into ekulula ukuyiphumeza ukubetha uxinzelelo.
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Sukhasana
Ekwabizwa ngokuba yi-Easy Pose, Sukhasana sisimo ekusenokwenzeka ukuba sele usisebenzisa ungekho zingqondweni. Ukuziqhelanisa ngengqondo, kunokuvula izibonelelo ukusuka ekuzoleni kunye noxolo lwangaphakathi, ukukhulula ukudinwa kunye noxinzelelo lwengqondo, kunye nokuphucula ukuma kunye nokulinganisela. Hlala phantsi-imilenze emgangathweni, imilenze iwela kwii-shins. Unyawo ngalunye kufuneka lube phantsi kwedolo elichaseneyo. Gcina umqolo ude kwaye uthe tye, ngokuhambelana nentamo kunye nentloko. Gcina izandla emadolweni nokuba kusesilevini udaka okanye iintende zijonge phantsi. Vala amehlo akho, uphefumle kwaye ukhuphe ngokunzulu, kwaye ubambe imizuzu emi-2-3. Emva koko utshintshe amacala, ubeke umlenze owawuphezulu ngaphantsi. Phinda.
Tadasana
INtaba iPose okanye Tadasana sisiseko sazo zonke iindlela zokuma, kwaye inceda ekunciphiseni unxunguphalo ngokuphucula ulawulo lokuphefumla, kwaye ikwenza uzive ukhuselekile kwaye uzinzile. Yima ngeenyawo zakho ngqo phantsi kwesinqe sakho, umzimba uthe tye kwaye ulungelelanise, ubunzima busasazeke ngokulinganayo. Phakamisa iingalo zakho phezu kwentloko yakho, emva koko udibanise iminwe yakho neentende zijonge phezulu. Njengoko usenza oku, phakamisa umzimba wakho ngobunono kwiinzwane zakho, kwaye uphefumlele umoya. Ungabuyisela amagxa emva kancinci, uvule isifuba sakho. Bamba esi simo ukubala 3-4, kunye nomphefumlo wakho. Exhale njengoko ukhulula ngendlela efanayo owangena ngayo kwi-pose - ukuzisa izandla zakho emacaleni omzimba wakho, kunye nezithende zibuyele phantsi. Phinda 10-12 amaxesha.
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Phendula
Phendula okanye i-Child's Pose inefuthe elithe ngqo kwi-nervous and lymphatic system, ukunciphisa uxinzelelo kunye nokudinwa kunye nokugcina ingqondo izolile kwaye izolile. Ukunononga phendula , guqa ngemilenze yakho kunye, kwaye emva koko uhlale phantsi ubeke isinqe sakho ezithendeni zakho. Ngaphandle kokuphakamisa izinqe zakho, thoba ngobumnene phambili, de isifuba sakho siphumle emathangeni akho, kwaye ibunzi lakho lithinte umgangatho (ungasebenzisa umcamelo ngamaxesha ambalwa okuqala). Ungazigcina iingalo zakho ecaleni kwakho, iintendelezo zijonge phezulu, okanye zolule phambi kwakho ukuba ufuna inkxaso eyongezelelweyo.
Setubandasana
Ikwabizwa ngokuba yi-bridge pose, setubandasana inokujongana nemiba efana nokungalali, ukuxhalaba kunye nemigraines. Kukwaluncedo kakhulu ukulawula uxinzelelo lwegazi kunye nokugcina umqolo obuhlungu. Lala ngomqolo, kwaye ugobe amadolo akho. Iinyawo kufuneka zibe ngokuthe ngqo phantsi kwamadolo, ububanzi be-hip-width ngaphandle. Iingalo kufuneka zibe kumacala omzimba, iintende zijonge phantsi. Ukuphefumla ngobumnene kwaye uphakamise izinqe zakho, ugcine iinyawo kunye neengalo zakho ziqinile phantsi, kwaye ungashukumisi amadolo akho. Sebenzisa izihlunu zempundu ukuze uqhubeke utyhala isinqe sinyukela phezulu – musa ukuwutsala nzima umqolo wakho. Bamba kwizibalo ezi-5, emva koko ukhuphe umoya kwaye ukhulule kancinci isinqe ukuya ezantsi de ubuyele kwindawo yokuqala. Phinda amaxesha ambalwa yonke imihla.
Shavasana
Shavasana okanye ukuma kwesidumbu, okuziqhelanisayo ekupheleni kweseshoni yeyoga, kukwenza ukuba ukhumbule ukuphefumla kwakho, ukwehlisa uxinzelelo kunye noxinzelelo lwegazi, uqinisekisa ukugxila okuphuculweyo kunye nempilo yengqondo kunye nokugcina ukudandatheka kude. Lala ngomqolo wakho, imilenze ihlukane kancinane, iingalo zijikeleze i-intshi ezi-6 ukusuka emzimbeni kunye neentende ezijonge phezulu. Hambisa intloko de ufumane indawo ekhululekile kwaye ekhululekile ukuyiphumza. Qinisekisa ukuba ukhululekile, njengoko akufuneki ushukume xa sele ukule meko. Thatha umoya onzulu, phumla ingqondo yakho kunye nelungu ngalinye lomzimba, kodwa ungalali! Ukuya phuma eShavasana , shukumisa iminwe yakho kunye neenzwane ngokuthe chu, wolule umzimba wakho - imilenze ijonge ezantsi, iingalo zijonge ngaphandle, kwaye i-torso ikhula - ngelixa uhambisa intloko yakho ngobunono. Jikela nakweliphi na icala kwaye emva koko ungene kwindawo yokuhlalisa imilenze enqamlezileyo.
Ifoto: 123rf.com
Ihlelwe ngu-Ainee Nizami
