Umfanekiso: Shutterstock An ngaphambi yindlela yokuma komzimba eyenzelwe ukunceda impilo nengqondo. Eli gama lithatyathwe kwigama lesiSanskrit elithetha ukuma okanye ukuma. Ngelixa indawo yokuzivocavoca ingumbono omtsha kodwa ukwenza iindidi ezahlukeneyo ze-yoga asanas ngumbono wakudala. Ngelixa abantu abaninzi beziva njalo Asanas musa ukubandakanya i-cardio kunye nobunzima, Izifundo zingqina ukuba i-asanas inokunceda umntu ekunciphiseni ubunzima, azinze ixesha lokukrala , idubula phezulu impilo yentliziyo kunye nokwetyisa . Asanas inokwenziwa nasekhaya ngaphandle kwezixhobo.
Nye. Iinzuzo ze-Asanas
Mbini. Sukhasana Okanye Ukuma Okulula
3. Naukasana Okanye Isikhephe sePose
Isine. I-Dhanurasana okanye i-Bow Pose
5. I-Vakrasana okanye i-Twisted Pose
6. Kakasana Or Crow Pose
7. Bhujangasana Okanye Cobra Yolula
8. Halasana Okanye Ikhuba Ipose
9. Sarvangasana Okanye Ukuma kwegxalaba
10. Shirsasana Okanye Headstand
Shumi elinanye. I-Gomukhasana okanye i-Cow Face Pose
12. Iindidi ezahlukeneyo ze-Asanas FAQs
Iinzuzo ze-Asanas
Asanas sebenza ngokusisiseko ukuthambisa izihlunu, amalungu, iiligaments kunye namanye amalungu omzimba. Oku kunceda ukwandisa ukujikeleza kunye nokuguquguquka. Bakwanceda ngcono impilo yomzimba wangaphakathi njengoko i-asanas ezahlukeneyo zisebenza kwiindawo ezahlukeneyo zangaphakathi zomzimba. Ke ukuba unayo nayiphi na imeko yezempilo, unokukhangela i-asana efanelekileyo yokuziqhelanisa ukunceda ukukhathalela isigulo.
Ngamanye amaxesha, abantu baziva bediniwe kwaye bediniwe ngaphandle kokuba nemeko yonyango ephantsi. Ukuzilolonga yonke imihla Asanas inokunyusa amandla kwaye iphucule impilo. Ngelixa uxakeke yishedyuli yakho yemihla ngemihla, Asanas kunokunceda ukugcina ulungelelwano lwengqondo nomzimba. Yimizuzu eli-10 kuphela yokwenza Asanas inokunceda impilo yakho. Sidwelisa ezinye ze Asanas inokuba njalo luncedo kwimpilo yakho .
Sukhasana Okanye Ukuma Okulula
Umfanekiso: S hutterstock
Oku kuyamangalisa kubaqalayo njengoko kunika umntu induduzo efunekayo. I ngaphambi ingaphaya kwemida yendalo kwaye inika ulonwabo lomoya. Sukhasana kungcono ukunciphisa ixhala kunye noxinzelelo kunye ukudinwa engqondweni . Ilungisa ukuma komzimba kwaye yolule isifuba kunye nomqolo.
Ingcebiso: Hlala imilenze ifakwe ngaphakathi kwamathanga achaseneyo kwaye umqolo kufuneka uthe nkqo ngokuthe nkqo. Izandla kufuneka zibekwe emadolweni kwaye ziphefumle ngaphakathi nangaphandle ngobumnene.
Naukasana Okanye Isikhephe sePose
Umfanekiso: Shutterstock
Le yenye ye i-asanas elula . Oku ngaphambi yolula izihlunu zesisu kwaye iphucula ukugaya kunye kunciphisa amanqatha esiswini . Kulungile ukuphucula ukusebenza kakuhle kwezihlunu zesisu.
Ingcebiso: Umntu kufuneka alale ngomqolo kunye nemilenze kunye nezandla-emathangeni, ngaphandle kokubamba. Emva koko umzimba kufuneka wenze i-angle ye-30-degree.
I-Dhanurasana okanye i-Bow Pose
Umfanekiso: Shutterstock
Yolula umzimba wonke. Yona inceda ekulahlekeni kobunzima kwaye yonyusa ukugaya kunye nokuhamba kwegazi. Isebenza kakuhle ekwenzeni umva uguquguquke.
Ingcebiso: Umntu udinga nje ukulala ngesisu ngezandla ezinyaweni aze abuyele ngasemva. Umzimba kufuneka wenze i-posture efana nesaphetha njengoko igama libonisa.
I-Vakrasana okanye i-Twisted Pose
Umfanekiso: Shutterstock
I-Vakrasana yenza umzimba ube bhetyebhetye kwaye unciphisa amanqatha esisu kwaye inceda ekuphuculeni ukugaya ngokulawula ijusi yokugaya.
Ingcebiso: Umntu kufuneka enze i-posture efana nokuma ngokuzinzileyo ngokubeka unyawo lwasekunene phezulu ethangeni lasekhohlo kwaye izandla kufuneka zibe phezu kwentloko kunye neentende kunye. Umnqonqo kufuneka uthe tye kwaye intende yonyawo ithe tyaba kwaye yomelele. Emva kokukhulula i-pose, umntu kufuneka atshintshe indawo kwaye azame omnye umlenze.
Kakasana Or Crow Pose
Umfanekiso: Shutterstock
Nabani na ofuna ukuphucula amandla abo okuxilonga, susa ubuvila kwaye uphucule ingqondo kunye ibhalansi yomzimba , kakasana yeyona ndlela ilungileyo, njengoko yolula izihlunu zeengalo, izihlahla, kunye neengalo. Ukuma kwenza umzimba nengqondo uzive ukhaphukhaphu. Idibanisa ingqondo ethe saa. Kunzima ukwenza kwaye kuthatha iindlela ezininzi zokuziqhelanisa.
Ingcebiso: Umntu kufuneka agqume kwaye agcine imilenze ihluke kancinane kunye nezandla ziqinile phantsi. Emva koko, umzimba kufuneka uphakanyiswe kwaye izandla ziphantsi.
Bhujangasana Okanye Cobra Yolula
Umfanekiso: Shutterstock
Iyaziwa njenge-corrector ye-curvature kwaye yenza umqolo ube bhetyebhetye. Ubume begophe le-asana buphulula izihlunu ezinzulu zangasemva, umqolo kunye nemithambo-luvo. Inokuba yinto enkulu ngaphambi kubantu abajongene ne-arthritis ye-back back kunye neentlungu ezisezantsi. Iphelisa iingxaki zokuya exesheni ngokolula isibeleko kunye namaqanda. Yona ikhupha uxinzelelo ngokusebenzisa amadlala eadrenal kunye nezintso.
Ingcebiso: Emva kokulala phantsi kwesisu, izandla kufuneka zibe phantsi emva kokuba umzimba ophezulu unwenwe kwaye uphakanyiswe.
Halasana Okanye Ikhuba Ipose
Umfanekiso: Shutterstock
I hlalasana ivula i-spinal disc kwaye ijolise ekugcineni inkqubo yomgogodla iselula njengoko isolula imisipha yomgogodla. Ukolula kukhulula uxinzelelo oluvela emagxeni, iingalo kunye nomqolo . Yenye yezona zibalaseleyo Asanas ukulwa nokutyeba. Ngokuvuselela izitho zangaphakathi, inokunyanga ukunyanzeliswa kunye nokunyanzeliswa kunye nokuqina kwentamo ye-arthritis.
Ingcebiso: Qala ngokulala ngomqolo ngezandla-kwicala ngalinye kufuneka lithe tye kwaye lilule. Emva koko phakamisa imilenze yomibini kwaye ubeke iinyawo phezu kwentloko wenze i-angle ye-180-degree.
Sarvangasana Okanye Ukuma kwegxalaba
Umfanekiso: Shutterstock
Intsingiselo ye Sarvangasana zizinto zonke. I ngaphambi ibandakanya wonke umzimba kwaye iwuvuselele. Ibandakanya i-thyroid gland kwaye ivuselela i-metabolism, i-protein synthesis, kunye nokujikeleza kwegazi. Ukuma kwe i-asana yomeleza izihlunu kwaye yehlisa amathuba okuba nesifo sezintso namathambo. Ijolise ekunciphiseni ukuphuthelwa, ukudakumba kunye nokuxhalaba kwengqondo.
Ingcebiso: Njengoko igama libonisa, umntu kufuneka eme ehlombe.
Shirsasana Okanye Headstand
Umfanekiso: Shutterstock
Shirsasana aka ukumkani we-asanas yenye yezona zinzima kakhulu Asanas kodwa uye iinzuzo eziphawulekayo . Yona iphucula ukujikeleza kwegazi, inika amandla kwinkqubo yokuphefumla, iphucula ingqondo kunye nenkumbulo. I ngaphambi ibandakanya ingqondo, umqolo kunye nenkqubo ye-nervous yonke kwaye ivuselela i-pituitary kunye ne-pineal glands. I-upside-down pose inceda ukukhulula ukuqhina kwaye ikhulule ukuphazamiseka kwe-nervous kunye nexhala.
Ingcebiso: Thatha inkxaso yodonga, ukuqala. Gcina umqolo uthe tye nentloko yakho iphantsi neenyawo ziphezulu. Sebenzisa izandla zakho ukuze uzixhase.
I-Gomukhasana okanye i-Cow Face Pose
Umfanekiso: Shutterstock
Yenye yezinto ezisisiseko Asanas oko kuvula isinqa. Njenge ngaphambi wolula izinqe, iingalo, amathanga kunye nomqolo, inceda ekuphumleni kwezihlunu.
Ingcebiso: Umntu kufuneka atyibilikise amadolo ndawonye emva koko umlenze wasekunene kufuneka ube phezu komlenze wasekhohlo kunye nonyawo lwasekunene lusiya phantsi kwempundu yasekhohlo.
Iindidi ezahlukeneyo ze-Asanas FAQs
Umfanekiso: Shutterstock
Q. Ubambe ixesha elingakanani ngaphambi ?
KUYA. Ngelixa kungekho xesha lichaziweyo, lihlala lenziwa ixesha lokuphefumla omnye ukuya kwemibini ukuya kwimizuzu emihlanu. Kuxhomekeke kuhlobo lokuziqhelanisa neyoga kunye nokugxila kwayo.
UMBUZO
KUYA. Ukuba yenziwe ngokufanelekileyo, ngoko akukho miphumo emibi. Kungcono ukuzenza phantsi kweliso lengcali de ube uzigqibelele.
Q. Ingaba kukho umda weminyaka yokwenza Asanas ?
KUYA. Akukho mda weminyaka.
Q. Leliphi elona xesha lilungileyo lokwenza Asanas ?
KUYA. Ngokufanelekileyo, kufuneka zenziwe kusasa kusasa kwisisu esingenalutho.
Q. Ingaba kukho ubuchule bokuphefumla obuthile bokwenza ngohlobo olwahlukileyo lwe Asanas ?
KUYA. Yonke ngaphambi inobuchule bayo bokuphefumla kunye namaxesha okuphefumla kunye nokuphefumla. Qinisekisa ukuba uphefumla kakuhle xa usenza Asanas uya kufumana izibonelelo ezifanelekileyo kuyo. Kwisisu esinzulu, ukuphefumla kwe-diaphragmatic ngundoqo. Qhagamshelana nengcali ngezona ndlela zingcono.
Q. Ngaba kukho naziphi na kwangaphambili okanye emva- ngaphambi iiwarmups?
KUYA. Ngaphambi kokuba uye kuyo nayiphi na i-yoga enzima Asanas , kungcono ukwenza i-warmup stretches. Yenza ukolula kwawo onke amalungu - intamo, igxalaba, ingqiniba, isihlahla, isinqe, isinqe, ngamadolo , amaqatha, iminwe kunye neenzwane. Emva kokwenza i-yoga asanas, kungcono ukwenza ukolula kwakhona ukuze uphumle. Unokwenza kwakhona Shavasana oko kukuthi indawo yokulala thumela i-yoga yakho yokuzilolonga.
