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Wonke umntu unomnqweno ofihlakeleyo wokukhula amade kwaye abe nobude obuhle. Kodwa ayinguye wonke umntu onethamsanqa lokufumana oku njengoko ukukhula kwehomoni kwabambalwa kungasebenzi ngendlela abafuna ngayo. Ewe, ukuba ungomnye weli qela kwaye ujonge iindlela zokunyusa ubude bakho ke ungalahli ithemba. Kukho ii-asanas ezimbalwa ze-yoga ezinceda ekunyuseni ukuphakama.
Ukuba awuqinisekanga ukuba i-yoga inceda njani ukwandisa ukuphakama, kuya kufuneka ujonge eli nqaku. Into yokuqala eyenziwa yiyoga kukolula intambo yomqolo kunye nokwandisa izihlunu. Ayisiyiyo le kuphela, i-yoga iyanceda ukukhulula uxinzelelo, uphumle umzimba kwaye ukhulule i-hormone yokukhula. Oku kunceda ekwandiseni ubude.
Funda kwakhona: Ukutya ukunyusa ukuphakama
Kukho izibonelelo ezingenakubalwa zempilo yeyoga. Kodwa ukuvuna izibonelelo zayo eziphezulu kufuneka sazi ii-asanas ezichanekileyo zeengxaki ezithile zempilo.
Umdibaniso ogqibeleleyo wokutya okunesondlo, thabatha ukutya okungenampilo, umthambo kunye neyoga kunceda umntu ukuba anyuse ubude. Jonga ezimbalwa zale yoga asanas ezinceda ukwandisa ukuphakama.
1.I-Adho-Mukha Svanasana (ukuhla kwenja)
Inkqubo yenyathelo ngenyathelo yokwenza u-Adho-Mukha Svanasana:
a. Cotha kancinci ngezandla zakho uchukumisa umhlaba. Umzimba wakho kufuneka wenze uhlobo lobume be-V.
b. Iinzwane kufuneka zikhombe ngqo ngaphambili iinyawo kwaye inyonga kufuneka ingqinelane.
c. Izandla mazicinezelwe emhlabeni kwaye amagxalaba kufuneka enziwe abanzi.
d. Iindlebe kufuneka zithinte iingalo zangaphakathi.
e. Ngamehlo akho ejonge enkabeni, hlala ubambe malunga nomzuzu.
e. Thatha umoya omninzi kwaye emva koko uphume kancinci endaweni.
2.I-Trikonasana (Unxantathu wePosi)
Inkqubo yenyathelo ngenyathelo yokwenza iTrakonasana:
a. Yima ngeenyawo zakho ngaphandle kweengalo zakho ngamacala akho. Gcina iinyawo zakho zasekunene ziphume kumashumi alithoba eedigress kunye nasekhohlo kwiidigri ezilishumi elinesihlanu.
b. Kancinci phakamisa iingalo zakho ukuphakama kwamagxa, kunye neentende zakho zijonge phantsi.
c. Emva kokuphefumla nzulu chukumisa unyawo lwakho lwasekunene ngomnwe wakho wasekunene. Ngexesha elifanayo jonga ukuba intende yasekhohlo ijonge ngqo phezulu eluphahleni.
d. Thoba intloko yakho kancinci ujonge emzimbeni.
e. Hlala kwindawo okomzuzu. Phinda okufanayo kwelinye icala.
ISarvangasana (Ukuma kwamaGxa)
Inkqubo yenyathelo ngenyathelo yokwenza iSarvangasana:
a. Lala phantsi uthe tywa phantsi, unemilenze nezandla zilele ngokukhululekileyo emhlabeni.
b. Cothisa amadolo kancinci ukuze iinyawo zakho zihlale emhlabeni.
c. Sebenzisa izihlunu zakho zesisu konyusa imilenze yakho kunye nesinqe phezulu.
d. Izandla kufuneka zibekwe kumqolo ongezantsi kwaye zinike inkxaso ezinqeni zakho. Kancinci phakamisa amathanga akho phezulu.
e. Iinyawo kufuneka ziqonde ngqo eluphahleni.
f. Bambelela kwisikhundla imizuzwana embalwa kwaye uzame ukwandisa kwimizuzu embalwa emva kwethutyana.
4. IBhujangasana (Iphulo leCobra)
Inkqubo yenyathelo ngenyathelo yokwenza iBhujangasana:
a. Lala phantsi phantsi ngesisu ngokuchasene nomgangatho.
b. Thatha umoya ophefumlayo kwaye emva koko unyuse kancinci umzimba wakho ugcine umzimba wakho osezantsi emgangathweni.
c. Phakamisa intloko yakho emva koko uphefumlele ngaphandle.
d. Bamba isikhundla malunga nemizuzu emi-1-2.
e. Phinda kwakhona malunga namaxesha angama-8-10.
