Ngaba konke kusetelwe ukufezekisa iinjongo zakho zokuzigcina wedwa kodwa usokola nokuchitha ixesha? Ewe, ungaphindi ube nexhala, kunye noSurya Namaskar, ungaqala ukwehla kobunzima bakho kunye nohambo lokomelela ngaphandle komgudu. Ikwabizwa ngokuba yiSibuliso seLanga, oku kuzilolonga kweyoga kuye kwaziwa ngokunceda abantu ukuba babe sempilweni ngokusebenzisa i-yoga postures ezili-12. Yongeza lo msebenzi kwindlela yakho yasekuseni kunye nokufudumala ukwenza iSurya Namaskar yokunciphisa umzimba.
Nye. Yintoni uSurya Namaskar?
Mbini. Izibonelelo zikaSurya Namaskar
3. Surya Namaskar yokunciphisa umzimba
Isine. Uyenza njani iSurya Namaskar
5. Surya Namaskar Ngokuncipha kobunzima: Ii-FAQs
Yintoni uSurya Namaskar?
Umfanekiso: 123RF Iquka ukuqubuda (Namaskar) kwiLanga (iSurya), iSurya Namaskar ligama lesiSanskrit kwaye yenza iseti yee-asanas ezili-12 ezinzulu ezinefuthe elikhethekileyo kuzo zombini, impilo yakho yengqondo kunye nomzimba. Kukuzilolonga okupheleleyo komzimba okwenza isiseko se i-yoga yamandla kwaye ikhuthaza ukunciphisa umzimba.
Kuye kwaqatshelwa njengenye yezona ndlela zisebenzayo zokufumana ukwehla kobunzima kwaye izame kwaye yavavanywa ziingcali kwiinkulungwane. Yomeleza umzimba wakho kunye nezihlunu eziphambili, iphucula ukuhamba kwegazi, ingqamanisa ukuphefumla kwakho kwaye igcina umzimba wakho umile.
Nangona umthambo unokwenziwa nangaliphi na ixesha ngexesha lasemini, ukuwenza kwisisu esingenanto kuya kukunika ithuba iinzuzo eziphezulu .
Izibonelelo zikaSurya Namaskar
Ukwenza i-Surya Namaskar yokunciphisa umzimba, kufuneka uzilolonge rhoqo kwaye ngokuqhubekayo. Umzimba wethu wenziwe ngezinto ezintathu - i-kapha, i-pitta kunye ne-vata. Ukuziqhelanisa rhoqo kweSurya Namaskar kuya kulungelelanisa zontathu yabo. Okunye okuninzi iinzuzo zokuzilolonga iquka:- Ukuba bhetyebhetye
- Ulusu olukhanyayo
- Ukomelezwa kwamalungu kunye nezihlunu
- Inkqubo yokwetyisa engcono
- Impilo yengqondo engcono
- I-Detoxification kunye nokujikeleza kwegazi
Surya Namaskar yokunciphisa umzimba
Umfanekiso: 123RF
I-Surya Namaskar lulawulo olufanelekileyo lokuzilolonga ukuphumeza ukuncipha komzimba ngaphandle koxinzelelo lokuphuma uye kwindawo yokuzivocavoca. Ukusinda okugqibeleleyo emsebenzini wakho-ukusuka- inkqubo yasekhaya , konke okufuneka ukwenze kukungena kwi-yoga mat ngoncumo kwaye uyonwabele inkqubo. Yongeza ubuncinci bemizuzu emibini yokucamngca ngaphambi nangemva kwe-asana ukuze ukhulule ingqondo nomzimba wakho.
Ukwenza umjikelo omnye weSurya Namaskar utshisa malunga ne-13.90 calories , kunye nenombolo yemilingo yokufaka i-Surya Namaskar yokunciphisa umzimba ngu-12. Unokuqala ngokwenza iiseti ze-5 zemihla ngemihla kwaye ukhulise ukuya kwi-12 ngexesha, eliya kukunceda ulahlekelwe yi-416 calories. Ngaba unomdla wokuzama u-Surya Namaskar wokunciphisa umzimba? Funda kwangaphambili ukuze uqonde i-asanas nzulu.
ICEBISO: Bamba yonke indawo yokumisa ubuncinane imizuzwana emi-5 ukufezekisa iziphumo ezilungileyo. Kwakhona, ukwenza le asana phambi kweLanga kuya kukunceda ufezekise iziphumo ezingcono zempilo kuba iya konyusa amanqanaba akho eVithamin D3.
Uyenza njani iSurya Namaskar
Asana 1 - Pranamasana (Isimo somthandazo)
Umfanekiso: 123RF
Qala ngokuma nkqo kumandlalo wakho wandise amagxa akho nezandla ecaleni kwakho. Ukuphefumlela phezulu njengoko uphakamisa izandla zakho zombini phezulu kwaye ukhuphe umoya njengoko uzizisa kunye kwi-namaskar mudra.
ICEBISO: Khumbula ukugcina umva wakho ngqo ngamaxesha onke ukuze ugweme ukubeka uxinzelelo kumqolo wakho ophantsi.
Asana 2-Hastauttanasana
Umfanekiso: 123RF
Inyathelo elilandelayo kukutshintsha ukusuka kwindawo yokuthandazela ukwenza i-arch engasemva. Ukwenza oko, phefumlela umoya owongezelelekileyo umzimba wakho ngokuphakamisa izandla zakho phezulu kwaye emva koko ugobe umva.
ICEBISO: Ukuziva ukolula okufanelekileyo, tyhala izithende zakho phantsi emgangathweni ngelixa ufikelela phezulu kwisilingi ngezandla zakho.
Asana 3-Hastapadasana (Isandla ukuya ezinyaweni)
Umfanekiso: 123RF
Emva koko, khupha umoya kwaye ugobe ukusuka esinqeni sakho, uqinisekise ukuba umqolo wakho uthe tye. Ukuba ungumqalayo, unokukhetha ukuguqulwa kwaye uguqe ngamadolo ukuze ugcine iintende zakho phantsi ukuze uxhase.
ICEBISO: Injongo ayiyikuchukumisa umgangatho ngezandla zakho, kukugcina umqolo wakho uthe tye kungakhathaliseki ukuba uthoba njani ukugoba.
Asana 4 Ashwa Sanchalanasana (Equestrian Pose)
Emva koko, phefumlela umoya njengoko utyhala umlenze wakho wasekhohlo ngasemva kangangoko unako ngelixa ugcina umlenze wakho wasekunene phakathi kwezandla zakho zombini. Chukumisa idolo lakho lasekhohlo emhlabeni kwaye ugxile ekutyhaleni i-pelvis yakho ukuya emgangathweni ngelixa ugcina umqolo wakho uthe tye kwaye ujonge phezulu. Ukuphefumla kubalulekile kuwo wonke umthambo. Ngokuhamba kwexesha, zama ukugxila ekuphefumleni esiswini sakho nto leyo eya kukunceda ukuba unciphise umzimba kuba iya kwenza undoqo wakho.
Asana 5 – Dandasna
Umfanekiso: 123RF
Eyaziwa ngokuba yiplank pose, exhale kwaye ubuyisele umlenze wakho wasekunene ngelixa uqinisekisa ukuba imilenze yomibini i-hip-width ngaphandle. Gcina iingalo zakho zihambelana nomgangatho kwaye uzisebenzise ukulinganisa ubunzima bomzimba wakho. Thatha umoya onzulu. Qaphela apho iinqumlo zakho kunye nesifuba zibekwe khona - akufanele zibe phezulu okanye ziphantsi kakhulu.
ICEBISO: Khumbula ukulungelelanisa umzimba wakho wonke kwisakhelo esithe tye, njengentonga.
Asana 6-Ashtanaga Namaskar (Amalungu asibhozo oMzimba onesibuliso)
Umfanekiso: 123RF
Ngoku, exhale kwaye ngobumnene uzise amadolo akho, isifuba, kunye nebunzi emgangathweni ngelixa utyhala isinqe sakho phezulu. Gcoba iinzwane zakho kwaye uhlale kule meko ngelixa uphefumla ngokunzulu.
Asana 7 - Bhujangasna (Cobra Asana)
Umfanekiso: 123RF
Emva koko, phefumlela umoya njengoko uphakamisa isifuba sakho kwaye uslayidela phambili. Qinisekisa ukugcina izandla zakho zithe nkqi phantsi kwaye iingqiniba zakho zisondele kwiimbambo zakho. Ukunqanda ukulimaza umqolo wakho ongezantsi, qiniseka ukuba ujonge phezulu, tyhala isifuba sakho ngaphandle kunye ne-pelvis yakho ijonge phantsi.
ICEBISO: Ukuba uziva ungakhululekanga nangaliphi na ixesha, ngoko uzive ukhululekile ukuba uphumle umzimba wakho ngokuthatha umoya omncinci.
Asana 8 - Adho mukh savana (Inja ejonge ezantsi)
Umfanekiso: 123RF
Ukusuka kwi-cobra pose, exhale kwaye uphakamise isinqe sakho kunye nesinqe phezulu ngelixa ugcina izandla zakho kunye nemilenze ngokuqinileyo phantsi. Umzimba wakho kufuneka wenze unxantathu. Khumbula ukugcina umqolo wakho uthe tye kwaye ugobe amadolo akho kancinci ukuba uziva uqaqanjelwa kwi-hamstrings yakho.
Asana 9 Ashwa Sanchalanasana (Equestrian Pose)
Umfanekiso: 123RF
Ngoku, phefumlela umoya kwaye ubuyele kwi-Equestrian Pose, kodwa ngeli xesha ngomlenze wakho wasekunene. Ukwenza njalo, thoba phantsi ukusuka kwimeko yangaphambili, kwaye ungenise umlenze wakho wasekhohlo phakathi kweentende zakho ngelixa ugcina idolo lakho lasekunene phantsi. Gxotha iinzwane zakho kwaye uqinisekise ukuba ugcina umlenze wakho wasekhohlo perpendicular ukuya emgangathweni.
ICEBISO: Ukufumana iziphumo ezingcono, gcina undoqo wakho usebenza ngokuzoba inkaba yakho, kwaye ubambe iimpundu zakho.
Asana 10-Hastapadasana
Umfanekiso: 123RF
Ngokufanayo no-Asana 3, Exhale kwaye ubuyisele umlenze wakho wasekunene ngaphambili kwaye uzame ukugcina imilenze yakho yomibini ngokuthe tye ngelixa ugcina umqolo wakho ugobile. Le asana yenye yezona zinto zimbalwa zinceda ekomelezeni i-hamstrings (umva wemilenze yakho).
ICEBISO: Kubalulekile ukuba uphumle umzimba wakho ngelixa usenza le asana ukuqinisekisa ukuhamba kwegazi okwaneleyo.
Asana 11 Hastauttanasana
Umfanekiso: 123RF
Ukuphefumla kwaye ubuyele kwi-Pose 2, uqinisekise ukuba ulula umzimba wakho wonke - ukusuka kwiinzwane zakho ukuya kwincam yeminwe yakho.
ICEBISO: Ngelixa usolula, qiniseka ukuba ugcine i-biceps yakho isondele kwiindlebe zakho, kunye namagxa akho ajikelezayo.
Asana 12 - Tadasana (Ukuma okanye Ukuma kwePalm Tree)
Umfanekiso: 123RF
Ekugqibeleni, khupha umoya kwaye uhlise izandla zakho.
ICEBISO: Kukho iinguqulelo ezininzi zeSurya Namaskar. Ukulandela enye kunye nokuziqhelanisa yonke imihla kuya kukunceda unciphise umzimba ngokukhawuleza.
Surya Namaskar Ngokuncipha kobunzima: Ii-FAQs
Q. Ngaba uSurya Namaskar wanele ukuncipha?
KUYA. Ukwenza iSurya Namaskar ngexesha elinye yonke imihla kuya kukunceda ukuba unciphise umzimba. Nangona kunjalo, ukuze ufumane iziphumo ezingcono, zidibanise kunye neendlela zokufudumala ezikhanyayo kunye nezinye ii-yoga postures ze amava empilo epheleleyo .
Q. Lingakanani ixesha olidingayo ukuziqhelanisa noSurya Namaskar?
KUYA. Ukuqwalasela umjikelo omnye weSurya Namaskar uthatha malunga nemizuzu emi-3.5 ukuya kwemi-4, kufuneka ubeke bucala ubuncinci bemizuzu engama-40 ngosuku, kwaye uzilolonge iintsuku ezi-6 ngeveki.
Funda kwakhona: Izibonelelo zikaSurya Namaskar-Ukwenziwa njani
