Hatha yoga - kukuba ... Hatha Yoga for Beginners: i ukuma yokuqala

Ihlabathi mihla lizele ni ntshikilelo, izifo, ukudinwa kunye nemvo ukungalingani. Kanye phakathi ephithizelayo mihla abantu bayayeka makaqonde ukuba kakhulu kude uxolo lwengqondo. Ke ngoko kuqala khangela sisixhobo esinokwenza kukubuyisa imvakalelo bonwabe. Abaninzi balindele indlela yokuphuma kule meko kwi izenzo empumalanga. Yoga kudala waqonda nje njengoko inkqubo imithambo, kwakunye bulumko elikhulu ekhokelela kumanyano emzimbeni nasengqondweni.

Yintoni Hatha Yoga

Ukuba ngokuthi ngokoqobo, "ha" kuthetha ilanga, "ngokuba yiGolgotha" - inyanga. Ilanga nenyanga - bahlukene, kanye njengokuba izulu nomhlaba, inkunzi nemazi, iyasebenza kwisixando sokwenziwa. Leyo into eyahluke kakhulu, kodwa akukho mntu khona kungekho okunye. Oku ngokuthelekisa ukuba lweposi ukuvelisa yonke ukuvumelana. "Yoga" - "umbutho", "umbutho". Ngenxa yoko, hatha yoga - a izichasi inkqubo hlanganisa, nto leyo ekhokelela ukuba ngokuvumelana.

Xa kusenziwa oku, sijongeka njengoku: ngamnye kuthi ngaphakathi kwethu okulungileyo kunye neenjongo ezingendawo, umnqweno wokuba kunye nomntu kunye yaye kwangaxeshanye abe yedwa, ukuze ube nexesha kunye akhululeke. Abachaseneyo neminqweno enjalo, kujuba thina bebodwa, ingqondo uba Ndandingonwabanga, amandla amaninzi iba yilahleko. Kwaye ukuyeka lo mdaniso olungenasiphelo iingcinga kunye neminqweno nje ngokwaneleyo ukuqhelisela yoga.

Hatha yoga - oko akuthethi nje ukuba zenime an pose ingafikeleleki eziqhelekileyo ofayo. Oku kungaluncedo entsonkothileyo. It ikuvumela ukuba uphilise emzimbeni asanas, kwaye iyamcamagusha ingqondo nge uphefumla (pranayama), kwaye uqale ukukhula ngokomoya (sicamngce), uze ufunde ukuphila kwi "apha kwaye ngoku" (xi).

Inzuzo umkhuba hatha yoga

yoga unako ukuzisa iinzuzo ezininzi.

1. Okokuqala onke amancedo yoga nga kuhlolwa ngenxa yezizathu zempilo. Iba ngomqolo bhetyebhetye, kunye neentlungu kulo. Amalungu kunye nemisipha nabo babe abancinane yeselula. Asanas of hatha yoga ukubuyisela eqhelekileyo yokusebenza iinkqubo yonyango, ezokuphefumla, ukujikeleza kwegazi, esiswini.
2. kwimvakalelo. Umzimba neemvakalelo ezidityanisiweyo kakhulu. Abafumana ntshikilelo, umzimba uyaqina ukuphendula. uxinzelelo Chronic - usisiqinisekiso umboniso ezingapheliyo. Kodwa zokubambela reverse nezixhobo. Umzimba uvuleka - ushiye ixhala, uloyiko, ukudandatheka. iimvakalelo enzima hamba, Wawuzalisa ngokulungileyo umphefumlo ulonwabo cwaka, ukulingana, ukukwazi ukonwabela mzuzu ngamnye, onwabele imibala nencasa.
3. Hatha Yoga for Beginners lula impefumlelwano yobuchopho, yaye ngoko, ukwandisa ubuchule bokubala, igalelo ekuphuhliseni ubuchule bokucinga, ukucamanga ihlabathi ngenxa iingcinga.
4. Beauty. lwangaphakathi kodwa ngaphandle nje kuphela. Asanas of hatha yoga yenza ukuma caba kunye luthambe kwezihlunu, ukuphucula ukujikeleza namathumbu iintshukumo, yaye ngaloo ndlela ukunceda ukunciphisa umzimba. Yoga ehla iinkqubo ukuguga emzimbeni.

Ingaba kukho naziphi na Izimo?

Nangona kukho iinzuzo kusenokwenzeka ukusuka isiko yoga, kukho Izimo ezininzi asanas. Nangona kunjalo, xa uqala uqeqesho phantsi kweliso ngomfundisi onamava, ezinye zezi zifo zinokunyangeka ngoncedo practice. Zonwabise ngononophelo, ingakumbi xa une:

• ukuphazamiseka engqondweni okanye ithi asemdeni le psyche;
• iingxaki intliziyo;
• ukulimala spinal ;
• imbali labagula craniocerebral;
• izifo igazi;
• ngamathumba amabi.

Amalungiselelo for umkhuba Hatha Yoga

Akukho elula efana - Hatha yoga kwabasaqalayo. I yokuma yokuqala mayikhokele ukulungiswa kunye nolwazi ezisisiseko. Ekubeni Hatha yoga - ayikho nje iseti olulandelenayo, kunye ifilosofi epheleleyo yobomi, inzaliseko le migaqo ilandelayo inyanzelekile.

1. Kufuneka kululahla ukusetyenziswa kotywala neziyobisi, kwakunye inyama, hayi kuphela iiklasi yoga, kodwa ngokubanzi.
2. isiqalo Perfect kusasa - oku hatha yoga. Ukuzilolonga zenza ngcono emva kokuthatha ishawa kunye kokusebenzisa indlu yangasese.
3. Breakfast ngaphambi kokuba umkhwa yoga ayikhuthazwa. Zokutya i iyure kuphela emva asanas.
4. Pre-pholisa igumbi. Ehlotyeni uyakwazi ukuqhuba yoga kwindawo zendalo.
5. iimpahla Sports kufuneka zenziwe ngezinto zendalo.
6. Sebenzisa njenge-slip zokulala ukhuko.

Pranayama

Yoga intanda - indibanisela evumelanayo onke amacandelo amane practice: asanas, pranayama, ukucamngca kunye ingqalelo. Hatha Yoga kwabasaqalayo - oko kukuthi, ngaphezu kwabo bonke, lo mkhuba abazi, ngokupheleleyo, Ukuphefumla nyulu. Nazi ezinye imisebenzi esisiseko pranayama:

1. kukuphefumla ngenzolo. siphefumla ngokupheleleyo umoya kwaye ngaxeshanye zoba esiswini. On the Tsalani - yenza ngamandla imbambano esiswini. Kubalulekile: esifubeni ngxi. (Oku kunciphisa uxinzelelo zokuphefumla kuphucula kwesisu motility.)
2. nokuphefumla avareji. ubambo Inspiratory ngaphandle ngathi uboya ikhodiyani, phezu siphefumla - kangangoko kunokwenzeka ukuba compress kubo. (Buyiphucula kwegazi kwi kwisisu).
3. nokuphefumla ngokupheleleyo. Ukuzuza isisu air ezimbanjeni ngokwandisa baphakamisa clavicle. Tsalani kuthatha undulation. Le Umphunga kufuneka kwenziwe ukuze reverse - baphumle clavicle, iimbambo, kwaye kuphela emva - esiswini. (Nge umoya epheleleyo onokufikelela ukuphumla iyonke, ukunqanda ingqondo nokubuyisela luvo.)
4. Ujjain. Senza ngokupheleleyo ukuphefumla 8 ukubala, wenze umoya-wambamba imizuzwana-8. 8 ukubala uwukhuphe ukwenza, bevakalisa nje isandi "C". Ke, ngaphandle kokulibazisa, ukuphinda umjikelo. Kubalulekile xa usenza ugxininiso umsebenzi kwi le ndlala lengqula. (Ngenxa ingcinezelo nokuphefumla ephantsi ubuyela eziqhelekileyo, uyayivuselela esinobubovu lengqula).
5. umoya ukuhlanjwa. nokuma Olwenziwa. Uphefumlela ne impefumlo ngokupheleleyo, nikhuphe zabakho ngemilebe ivaliwe, ayinako kunye ukuqina izihlunu esiswini, uvalo, iimbambo. (Iinzuzo Zintle ukusuka ebuhlungu. Ingasetyenziswa nokuthintela kwezifo ezosulelayo kunye nonyango lwabo.)

Hatha yoga: babesima, ngalo kufuneka uqale

Eyona efikelelekayo, nkqu kwabasaqalayo - lisebenzisa kwi ibhalansi. Bona musa ukuba uqeqesho olulodwa - yinto yoga Hatha efanelekileyo kwabasaqalayo. Kudala phantse nangoko uyizise ebomini bakho ngaphezu uxolo, ukulungelelana nemvisiswano.

1. Vrikshasana - emthini ukuma. Iinyawo zamagxa nobubanzi ngaphandle, iingalo yayolulekele ecaleni umzimba, umnqonqo uthe tyaba, amehlo ngqo phambili. Ekunene umlenze igotywe kwedolo ngezandla zakhe ukucinezwelwa esiswini sakhe. Musa ukulibala malunga umoya ngokupheleleyo. Yenza lo msebenzi kwelinye unyawo.

2. Pose emthini. ATHUNYIWEYO Second. Ukuqala isikhundla - Vrikshasana. umlenze wasekunene, ukwandisa kwedolo ukuya kwicala, unyawo isekelwe phezu nomlenze emlenzeni. Izandla ziyanatyiswa phezulu, namasundu iqhagamshele. On the Tsalani - azotywe phezu siphefumla - ukhululeke.
3. Chaturanga Dandasana. Ukulala phezulu nxamnye phezu izandla neenyawo. Hand begoba kwi-engile ⁹⁰ ° nokonyusa ngaxeshanye umzimba phantsi. Head wawexulwa phambili, imilenze - umva.

asanas emi

Le yingozi nempembelelo entle emqolo, uyakwazi ukuchaza isifuba, ukuphuhlisa bhetyebhetye kwemisipha kunye bhetyebhetye yokucinga.

1. Uttanasana. Iinyawo zamagxa nobubanzi ngaphandle, iingalo ngapha umzimba, umqolo ngqo. Uwukhuphe - axis phantsi uze uzame ukuba ayichukumise ebunzi, amadolo namasundu kufuneka ukubeka emgangathweni. Zithathwa kwi Tsalani, nikhuphe - andikhumbuli.
2. Adho Mukha Shvanasana. Iqala isikhundla - awayeme yangaphambili. Palms emgangathweni, imilenze yenza umva inyathelo. Dabba ngokubhekiselele imilenze - kwi-engile ° ^90. Coccyx wayala phezulu. Umva kunye neengalo Yenzani umgca othe ngqo. Intloko ekhululekile. Bamba pose umntu Ukuphefumla ezimbalwa ngokupheleleyo.
3. Pose iqhawe. Iqala isikhundla - awayeme yangaphambili. Ekhohlo unyawo - kwi-engile ⁴⁵ ° kuthelekiswa kwindawo yangaphambili. Unyawo lasekhohlo ithatha linyathelo phambili, le parallel nethanga emgangathweni. Izandla kunyuka, isongiwe yodwa izandla zakhe kunye. On the Tsalani - azotywe phezu siphefumla - ukhululeke.

umthambo, ehleli

Masonwabe kunye lula yoga -hatha kwabasaqalayo. Le yokuma yokuqala sele echithe, ngoko uyakwazi ukuqhubeka kwi imithambo kunye lomqolo.

1. Kakasana - crow ukuma. Ndandihleli phantsi, kume isithende ukuya ezimpundu. Thina Bathumela izandla ngasemva kwakhe kwaye uthembele kubo. Ngaphandle kokuthatha izithende bakhe emgangathweni, emathangeni uthinte esiswini. Ukuba akukho nzima, ngoko wabeka izandla zakhe phambi kwakhe, ukujoyina ezandleni zakhe.
2. Paschimottanasana. Ndandihleli phantsi, imilenze waphuma ngqo phambi kwakhe. Basezela - aphakamise izandla phezulu. Uwukhuphe - Ungashiya izandla ukwanga unyawo. Uphefumlela - kume ngasemva. Siphefumla - batsaleleka imilenze ebeleni. Lo msebenzi imizuzu embalwa.
3. Purvottanasana. Ukuqala isikhundla - behleli phantsi. Imilenze wagoba kwi-engile ⁹⁰ °, izandla emva komhlana zakhe, abanye phantsi. Uphefumlela - isinqe liphuma, emva zifana emgangathweni, tsala phezulu isisu. Uwukhuphe - uwela phantsi.

Pose luphele

It kukho iseti olulandelenayo ubuchule zokuphumla enzonzobila. Ndalala phantsi, iingalo kunye nemilenze saa kancinane ngaphandle emacaleni. Ngokulandelana yekelela umzimba ukusuka neenzwane ukuba isithsaba. Umoya enzulu.

Hatha yoga - ayikho nje yeplastiki elungileyo, kodwa wabanjwa ukuba iinguqu ebomini bakho, ukuvumela ipeyinti ukubona ihlabathi ufumane kwimbono komntwana.