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I-Yoga yindlela egqibeleleyo ejolise ekuncedeni ukuphucula impilo yakho yengqondo kunye nokuphila ngokwasemoyeni nangokomzimba. Izifundo zingqinile ukuba i-yoga inokukuxhasa kwimizamo yakho yokunciphisa ukutya okungenampilo, ukubetha ukonqena, ukuyeka icuba, ukukunceda ukunciphisa uxinzelelo, ukuphucula ukugxila, ukulwa nokulala njalo njalo [1] .

Ukuzivocavoca okukhuselekileyo nokusebenza ngokufanelekileyo kwabasetyhini abakhulelweyo, i-yoga ayincedi kuphela ukubonelela ngesiqabu ngexesha lokukhulelwa, kodwa inokunceda ekulungiseleleni umzimba wakho ukubeleka kunye nokuhanjiswa. Kule nqaku, uBoldsky uza kukuxelela malunga ne-yoga asanas ezinokuthi zixhamle ukuhanjiswa okuqhelekileyo.

Njengoko oogqirha becebisa, eyona ndlela yokulungiselela umzimba wakho ukuhanjiswa okuqhelekileyo kukuzilolonga rhoqo kunye nokutya okusempilweni. I-yoga yangaphambi kokubeleka yenye yezona mithambo zilungileyo zokunceda ukulungiselela umzimba ngaphambi kokuhanjiswa okuqhelekileyo.

Njengoko izifundo zisitsho, i-yoga yokubeleka izisa umzimba ngezi ndlela zilandelayo [Mbini] :

• Uncedo lulawulo lwabasebenzi
• Yehlisa iintlungu zabasebenzi
• Yomeleza indawo ye-pelvic
• Iphucula ukujikeleza kwegazi
• Iphucula umgangatho wokulala

Sidwelise iiposti ezisixhenxe zokubeleka i-yoga ezinokukunceda ukulungiselela umzimba wakho ukuhanjiswa okuqhelekileyo. Jonga kwi I-Yoga ibangela ukuhanjiswa okuqhelekileyo .

1. IKonasana okanye iAngle Pose

I-angle pose inokukunceda ukomeleza iingalo, imilenze, umnqonqo kunye nezihlunu emacaleni omzimba wakho [3] . Ikwanceda ukonyusa ukuguquguquka komqolo kunye nokukhulula iintlungu zangasemva.

Uyenza njani iKonasana okanye iAngle Pose:

• Inyathelo 1: Yima nkqo ngeenyawo malunga nobubanzi benyonga phakathi kunye neengalo ecaleni komzimba.
• Inyathelo 2: Cofa kancinci uphakamise ingalo yasekhohlo ukuze iminwe ikhombe eluphahleni.
• Inyathelo lesi-3: Phefumlela ngaphandle kwaye ugobe ngasekunene, kuqala emqolo, emva koko uhambisa isinqe sakho ngasekhohlo kwaye ugobe.
• Inyathelo 4: Jika intloko yakho ijonge phezulu entendeni yasekhohlo kwaye ulungelelanise iingqiniba.
• Inyathelo 5: Njengokuba uphefumla ngaphakathi, yolula umzimba wakho kwaye xa uphefumla, yehlisa ingalo yakho yasekhohlo.
• Inyathelo 6: Phinda ngengalo yasekunene.

2. I-Bhadrasana okanye i-Butterfly Pose

Enye yeyoga yokubeleka ebalaseleyo iluncedo kumama olindeleyo, ibhabhathane lokuma liluncedo kwimisipha kunye nemisipha yengingqi ye-urogenital kwaye inceda ekuphuculeni ubhetyebhetye. Ikwanceda ukuhanjiswa kwegazi elitsha elinomoya-mpilo kwingingqi ye-groin [4] .

Uyenza njani i-Bhadrasana okanye i-Butterfly Pose:

• Inyathelo 1: Hlala phantsi unabe imilenze.
• Inyathelo 2: Njengoko uphefumlela ngaphakathi, zoba iinyawo zakho zize kuwe, ugcine iinyawo kunye kwaye umqolo wakho uthe nkqo.
• Inyathelo 3: Ngoku beka izandla zakho emadolweni okanye ubambe iinzwane.
• Inyathelo 4: Hlala kule asana ngalo lonke ixesha ukhululekile.
• Inyathelo 5: Njengoko uphuma, buyela kwindawo yokuqala.

3. Utkatasana okanye uSihlalo wePosi

Ikwabizwa ngokuba yi-squat ebanjelwe, ukwenza isitulo se-yoga kunokuphucula kunye nokomeleza izihlunu ezisezantsi kwi-latissimus dorsi yakho [5] . Oko kukuthi, kuyanceda ukomeleza umva wakho osezantsi, umqolo kunye nesinqe, ulungiselela umzimba wakho ukuhanjiswa.

Uyenza njani i-Utkatasana okanye uSihlalo wePosi:

• Inyathelo 1: Yima nkqo emgangathweni uze ubeke iinyawo zakho zahluke kancinane.
• Inyathelo 2: Yolula iingalo zakho phambili, iintende zakho zijonge ezantsi kwaye iingalo zilungile.
• Inyathelo 3: Ke, gobisa amadolo ngobunono kwaye ucofe isinqe sakho, ngokungathi uhleli esitulweni.
• Inyathelo 4: Hlala kwindawo, ugcine umqolo wakho ngokuthe tye kwaye izandla zihambelana nomgangatho.
• Inyathelo 5: Bamba indawo yokuma umzuzu omnye.
• Inyathelo lesi-6: Ngoku ukubuyela endaweni, qala uqondise amadolo akho, kulandele ukurhogola emva koko uphakamise umzimba kunye nokukhupha.

4. IParvatasana okanye iPose Pose

Indawo yokuzifudumeza, le yoga asana iyasebenza ekusoluleni umqolo wakho osezantsi, iingalo kunye nomzimba. Inceda ekuthomalaliseni iintlungu ezisemqolo kunye nokuphucula ukujikeleza kwegazi emazantsi esisu [6] .

Uyenza njani iParvatasana okanye iPosi:

Ungakwenza oku ngokuhlala phantsi okanye ukuma. Ukuba umile,

• Inyathelo 1: Yima ngeenyawo zakho kwaye usasaze izithende zakho.
• Inyathelo 2: Umqolo kufuneka uthe tye, kwaye izandla mazibe kwicala ngalinye lomzimba.
• Inyathelo 3: Thatha umphefumlo onzulu kwaye wolule umqolo.
• Inyathelo 4: Phakamisa isundu ngaphezulu kwentloko.
• Inyathelo 5: Phakamisa amaqatha akho kwaye ume kwiinzwane zakho.
• Inyathelo 6: Yenza oku kalishumi.

Ukuba uhleli phantsi,

• Inyathelo 1: Hlala phantsi phantsi kunye nemilenze yakho ivalwe kakuhle.
• Inyathelo 2: Tsala umphefumlo njengoko iingalo zakho zisenyuka kwaye iintende zakho zihlangana ngaphezulu kwentloko yakho, wolule umqolo njengoko uphefumla nzulu.
• Inyathelo lesi-3: Ngoku, khupha umphefumlo njengoko ukhulula amagxa akho.
• Inyathelo 4: Phinda oku kalishumi.

5. IParyankasana okanye iCouch Pose

Ngokwahlukileyo kobunzima, ukubekwa kwebhedi kungathintelwa ngabaqalayo. Le poso yeyoga iluncedo kakhulu kumama okulindelweyo, yomeleza isisu kunye neethambo zethambo kunye namathanga [7] .

Uyenza njani iParyankasana okanye iCouch Pose:

• Inyathelo 1: Guqa ngamadolo emethini ngamadolo kunye kunye namathanga ejonge emethini.
• Inyathelo 2: Hlala ngeenyawo zakho phakathi kweenyawo zakho kunye namadolo e-hip-width ngaphandle.
• Inyathelo 3: Cothisa kancinci ubuye ulale phantsi.
• Inyathelo 4: Buyela izandla zakho emva njengoko uhleli phantsi.
• Inyathelo 5: Ngoku, thatha iingalo zakho zibeke phezulu izandla zakho zibotshelelwe engqinibeni.
• Inyathelo 6: Ingqiniba kufuneka icinezele emethini ukuxhasa umzimba ngelixa ubuyela umva.
• Inyathelo 7: Qinisekisa ukuba isithsaba sentloko yakho siphumle kamnandi emethini.
• Inyathelo 8: Bamba indawo yokuma imizuzwana engama-30 ukuya kwimizuzu eli-1 kwaye uthathe umoya ophefumlelweyo kunye nokucothayo.
• Inyathelo 9: Khulula i-posture ngokunganqamli iingalo zakho kwaye ubuyisele ingqiniba emethini.
• Inyathelo 10: Khululeka okwexeshana.

Isilumkiso: Abasetyhini abakhulelweyo abangenamava kufuneka bayiphephe le poso yeyoga njengoko kunokuba nzima ukuxhomekeka ngasemva kwimveku engekazalwa.

6. Yastikasana okanye iStick Pose

I-Yastikasana yomeleza umzimba wakho ngokususa naluphi na uxinzelelo lwemisipha okanye uxinzelelo. Iyadambisa iintlungu zokudibanisa, njengoko yolula imilenze yakho ephezulu neyasezantsi kunye nomqolo. Ngokuziqhelanisa ne-asana, unokubonelela ngokuphumla kwimisipha yomzimba wakho, ngakumbi i-pelvic kunye nesisu [8] .

Uyenza njani iYastikasana okanye iStick Pose:

• Inyathelo 1: Yima nkqo phantsi okanye emethini.
• Inyathelo 2: Shukumisa izandla zakho ngaphezulu kwentloko yakho ngelixa uphefumlela ngaphakathi kwaye wolule, kunye nemilenze yakho.
• Inyathelo 3: Gcina umsantsa osezantsi kakhulu phakathi kwemilenze neengalo zakho.
• Inyathelo 4: Gcina indawo kangangemizuzu engama-20-25, ugcine ukuphefumla okungapheliyo.
• Inyathelo 5: Yiza kwindawo yoqobo kunye nomphunga omde kwaye onzulu kwaye ubuyise izandla zakho emacaleni akho.
• Inyathelo 6: Phinda kwakhona amaxesha angama-3-5.

7. I-Vakrasana okanye iPosi ejijekileyo

Ukuziqhelanisa nale yoga pos kunokunceda ukomeleza umqolo, intamo kunye nemilenze [9] . Ukongeza kuloo nto, ukuma okujijekileyo kuluncedo koomama abalindeleyo njengoko kunceda ukuphulula amalungu omzimba esiswini, ukuququzelela ukusebenza kabuhlungu [10] .

Uyenza njani i-Vakrasana okanye iPosi ejijekileyo:

• Inyathelo 1: Hlala phantsi ukolule imilenze.
• Inyathelo 2: Ngoku, goba umlenze wasekunene kwaye uwutsale ecaleni kwakho de uphumle ecaleni kwedolo lasekhohlo.
• Inyathelo lesi-3: Beka isandla sakho sasekunene ngasemva kwakho nangasekhohlo phezu kwedolo lasekunene, ubambe iqatha lasekunene.
• Inyathelo 4: Emva koko, tyhala ngobunono idolo lakho lasekunene kangangoko kunokwenzeka kwaye ngelixa uphefumla, jika umboko wakho uye ngasekunene.
• Inyathelo 5: Ngoku phinda amanyathelo afanayo kwicala lasekhohlo.

Kwinqaku lokugqibela…

Zonke ii-asanas ze-yoga ezichazwe kweli nqaku zizinto ezisisiseko ezinokunceda ukukhulula izihlunu kunye nokulungiselela umzimba wakho utshintsho oluzayo. Ukuba ukufumanisa kunzima ukwenza naziphi na iimeko, ezinjengeVakrasana okanye iParyankasana, sukuzikhathaza ukufezekisa imeko. Thetha nengcali yeyoga ukuba unokuthandabuza.

I-Horoscope Yakho Yangomso

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Ndithumele Nge-Imeyile Veza Kwindawo