Babesima wakhona. Yoga kwabasaqalayo ekhaya

Abantu abaninzi bacinga ukuba yoga asiyiyo umsebenzi ngempumelelo ukusuka kwindawo yezonyango lwembono, kodwa enyanisweni akunjalo. indawo ngalinye (ezibizwa asanas) kunempembelelo livakale emzimbeni. Ingakumbi xa sithetha malunga asanas zocaphulo, ukusebenza apho izinqe zenu kufuneka ibe ngaphezu kwentloko. Oku aku- sikhundla luncedo. Zinelungelo nempembelelo entle ingqondo yakho, leyo ngumthamo nangakumbi igazi, yaye oku, neliya, kungakhokelela kungekuphela kwimpilo kodwa iziphumo ngokomoya uphawu lokwengeza. Kodwa ukwenza njani ezi asanas zocaphulo yaye yintoni kanye ke? Xa zizonke akukho iinketho ezininzi sikhundla zocaphulo, kodwa elowo kubo kubaluleke kakhulu ukwenzela ukuba azibandakanye ngokupheleleyo yoga. Ngoko ke kufuneka sebenza kuzo zonke ukuba sikuye sadla efanelekileyo, kwaye ke kuphela esinokuyifunda kwiiklasi zabo Yoga inzuzo yokwenene.

Viparita karani

Xa sithatha asanas ngokwahlukeneyo zocaphulo, omnye ethandwa ikwayile. Akuyi kakhulu nzima ukuphumeza, kodwa kuba nomphumo omhle kakhulu kwezonyango, njengoko inokukunceda ukujamelana ukuqhina, ukudumba kunye nezinye nesisu kunye nezifo emathunjini. Kwakhona sinikele ingqalelo into yokuba oku kukhokelela asana entle ukukhuthaza lengqula ndlala. Kodwa ngaba ukwenza njani? Ukuze wenze oku, kufuneka kulala phantsi emgangathweni, iingalo wolula ecaleni esiqwini. Kwi siphefumla, kufuneka phakamisa imilenze yakho nkqo, uze emva koko kancinane kwi-engile akazange 90 degrees kunye malunga 60. Emva koko, phakamisa umntla asezantsi izidanga malunga 45 kunye nezandla isinqe edlala ngaphakathi. Oku Viparita Karani. Le asana kufuneka ubambe ubuncinane imizuzwana amathathu, ukulawula umoya wakhe, ngoko kancinci ukubuyela yokuqala. Njengoko ubona, asanas omfusa azikho nzima oko kunokubonakala kunzima ekuqaleni.

Sirshasana

Kodwa musa ukucinga ngokusekelwe kwindawo yangaphambili ukuba wonke umntu uya kuba lula. babesima wakhona zahlukile kakhulu phakathi kwabo, nangenxa nophuhliso abanye benu kusenokufuneka ixesha elininzi. Ngokomzekelo, singakwazi ukuthatha shirshasana ukuba abantu abaqhelekileyo ubize ngentloko. Yeyona ukumkani onke asanas kwaye imele isikhundla ibalulekileyo ubugcisa yoga. Kukholelwa ukuba le ndawo na isiphumo yezonyango ubhetyebhetye kakhulu. Oku uyakwazi lula imeko xa iyonke loo mntu, ukuba ukunyanga izifo ezininzi njalo njalo. Kodwa ukuba ukufunda ngokutyibilikayo akuyi kuba lula, kuba ekugqibeleni kuya kufuneka ume ngokwenene phezu kwentloko yakhe. Igxininisa ngesa-, ukuba izandla ezivaliweyo namadolo. Emva koko, wabeka intloko yakho emele wabumba ezintendeni ngokucotha ndiwukrazule imilenze off phantsi, ephakamisa ukuba umntla. Xa ucinga ukuba nizibambile ngokwaneleyo, baqale yokulungisa imilenze yakhe, kunye nawo umzimba uphela, kwada umzimba wakho yenza umgca othe ngqo. Abanye abantu behleka athi ukuba kukho asana omfusa abo kwama-50, nto leyo ebonisa ukuba ayikwazi ukwenza nditsho abaselula kufuneka bafunde ixesha elide. Kodwa enyanisweni, kunye alungiselelwe, uya kufunda ngokukhawuleza ngokwaneleyo ukuba le yokuma.

Sarvangasana

Ukuba nedawo oludlulileyo ithathwa ukumkani asanas, oku kubizwa ngokuba ukumkanikazi. Le yenye asanas ezisisiseko, abanye bade abakholelwa ukuma yokuqala zocaphulo, ezavela yoga. Njengoko kwimeko yangaphambili, kwesi sikhundla musa banamalungelo athile, ekubeni bonke yaye kunempembelelo entle emzimbeni wonke kwangoko. Ukuba aphinde loo nto, kuya kufuneka ukuba alale ngomqolo niziphakamise imilenze yakho, uze emva koko umntla asezantsi. Kuphela eli xesha, akunyanzelekanga ukuba ayeke. Ngoku kufuneka iphakamise kwaye umntla eliphezulu, wahlukanisa iincakuba ukusuka emhlabeni. Kakade ke, emva xa kukho imfuneko ukuxhasa izandla zakhe. Ngenxa yoko, uya kuma kuphela phezu emagxeni nentamo, kukunaba umzimba uphela kumgca othe ngqo. Njengoko unokuthelekelela, le nesakhelo ezikwabizwa ngokuba isigqebelo "asana zocaphulo abo kwama-50", kodwa inyaniso kukuba yoga akamazi kweminyaka, kwaye ukuba ufuna, unako ukwenza kuma na ubudala. Kuya kufuneka uqeqesho olusisiseko kuphela kunye nentando ulwandle. Kwakhona luncedo kuwe tutorial ividiyo olungileyo, eziya kubizwa ngokuba "Yoga for Beginners ekhaya" okanye into ethile elolo hlobo, ukuze abangaboniyo Libhale kufuneka ukuba uyenze njani kwaye yintoni.

Ekapadashirsha sarvangasana

Yoga kwabasaqalayo ekhaya iyafumaneka kuwo ngokupheleleyo wonke. Kodwa ukuba ugqiba ukuba ukukhwela ukuya kwinqanaba eliphezulu, uya kufumana into ngcono phantsi kwesikhokelo se-master onamava, ngubani na oya kuvula asanas ezintsha azifumaneki kuwe wabaqalayo. Umzekelo, oku indawo i loyamano Sarvangasana eqhelekileyo. Xa ufika nesakhelo ofunekayo, wena musa nje ukutsala umzimba wonke emgceni omnye - nani kufuneka kwakhona Wayitsala umlenze kwi kwedolo zinokuwehlisa isezantsi kangangoko ngaphandle kokuphazamisa wonke umzimba imigca kakuhle. Le ngxaki inzima kakhulu ngakumbi, kodwa unako ukumelana, ukuba usebenza nzima. Funda asanas kuqala zocaphulo kwabasaqalayo uze ugqithele kwezibonda ezimbaxa ngakumbi.

Padma Sarvangasana

sarvangasana Njengoko abaninzi waphawula - impela ukuba uninzi lwabantu asana zocaphulo. "Birch" - yinto umthambo lowo ufundiswayo esikolweni iiklasi zemfundo ngokwasemzimbeni kunye kumabanga aphantsi, nokuba kwingcamango Sarvangasana zakudala. Noko ke, nakanjani na esikolweni bafundiswe ukwenza Padma sarvangasanu ukuba kumaxesha anzima ulwamkelo njengesiqhelo. Kulo mzekelo, xa ufika nedawo lokugqibela, kuya kufuneka ukuba ulisonge neentungo sikhundla kwemitholo, ngoxa kwindawo zocaphulo. Ukuze wenze oku, kufuneka Amazing elide, kodwa ke isiphumo sale asana Undimangalisile, yaye yiloo nto kanye kutheni kufuneka yoga thina. asana wakhona - oku umkhondo yakho fast kwimpilo engcono, ukufumana uxolo lwengqondo ukukhanyiselwa engqondweni.

halasana

Esi sikhundla umdla kakhulu, njengoko negama layo bubonakala "alime". Yaye eneneni, umntu owenza le asana ndlela umzimba wakho, efana kakhulu ikhuba eqhelekileyo. Njani loo nto? Kufuneka ukuba aphume isikhundla ngoku eziqhelekileyo kuwe kwindawo lisalele ukuqala ukukhulisa imilenze. Kodwa kwangaxeshanye akukho sidingo ukuxhasa ngasemva ngezandla zakhe yaye akazange kufuneka ayeke - ukuqhubeka ngokuhamba phezulu ude iinzwane zakho uthinte emgangathweni. Ngaloo liphoseni imilenze yakho phezu kwentloko yakhe. Bamba le asana imizuzwana ubuncinane ngamashumi amathathu, ngoko ukubuyela yokuqala.

Depada pidam

Enye asana eqhelekileyo nolusebenzayo kakhulu a polumostika ethile ezikuwo. Kuba ukuphunyezwa kwayo kuya kufuneka ukuba balale ncwaba emgangathweni, uze uqale ukuphakamisa ezinqeni, ihamba ubunzima bomzimba wakho isithende nasezandleni, uze emagxeni akhe, xa ufikelele indawo ephezulu kakhulu. Kulo sikhundla, kuya kufuneka ukuba ndikwazi malunga kangangoko kwezinye imithambo. Kukho kwakhona kwahluka apho umntu lophephuka kule sikhundla, ngoko ukunyusa isiphumo luncedo, kodwa kwenza kube asana nzima ngakumbi.

songe Mayurasana

Le asana zifana ibhulorho, kodwa kunokuba uhlobo kakhulu ngayo. Apha kufuneka ukuba ufake kwi imeko ibhulorho, uze emva koko ukunciphisa umgama phakathi izandla zakho kunye izithende ukuba ubuncinane. Njengoko kuvela Mayurasana, kodwa akukho yonke omelwe kukuyenza. Ukuze ufumane indawo uwathandabuze Mayurasana, kuya kufuneka ukuhamba kunye neentende ubunzima phezu iingalo zakhe, ngaloo ndlela ngakumbi abahluza umzimba wakho. Lo asana kuthiwa iyingozi uphaphe ipikoko, yaye kusenokwenzeka ukuba ugwetyelwe. Ngokunyaniseka, yenye yeyona nto inzima, kodwa hayi ngokwemiqathango ubuchule kunye nokugcinwa. Kwiimeko ezininzi, abantu bangaqeqeshwanga abakwazi ukwenza le asana; nabo ke benza yoga kwinqanaba elisisiseko, akanako ukuma kwindawo enqwenelekayo kwimizuzwana engamashumi amathathu.

Ngoku unokuthelekelela asanas kubaluleke kangakanani zocaphulo, ukusetyenziswa kwayo gqitha.