Pose Yoga: igama, incazelo, Obonisa Wabasaqalayo

Izinto zesimanje ijubane zokuphila akusho ngaso sonke isikhathi ukunikeza ithuba isikhathi ukususa ingcindezi kusukela imisipha yomzimba, eyagcina kuholela ukucindezeleka njalo, ubuhlungu obungokomzimba noma izifo ezihlukahlukene. Ukuze ugweme lokhu, umuntu ezama ukuthola okungenani isikhathi esincane ukulisebenzisa noma ukwenza noma yikuphi ukuvivinya umzimba. Kodwa akuwona wonke umuntu. Eningi imane nje ukuvilapha, umuntu ayivumeli isimo sempilo. Futhi Kulokhu, yoga iyoba nje Irreplaceable empilweni. Phela, ngosizo yoga ukuze siphumuze ingqondo, ukuzola futhi sithuthukise isimo sabo ngokomzimba nangokokuziphatha.

Kukhona kwezimo ezihlukahlukene eziningi kuyi-yoga, kodwa sikunikeza isibonelo ingxenye encane esiza balahle ukucindezeleka ngemva kosuku olunzima.

Izinzuzo yoga

yoga hhayi kuphela usiza ukuqinisa ezempilo, kodwa futhi kuzovumela ukuba sizuze ukuthula kwengqondo nokuzola. Uma nigcina yonke izinyathelo zokuphepha ezidingekayo lapho enza asanas ke ngokushesha ungabona igalelo elihle umsebenzi ku yomgogodla, inhliziyo, kwegazi, lomgudu wokugaya ukudla bese ukusebenza wonke umzimba. Yoga ikhuthaza eguquguqukayo kanye lobubhalo ngeke usizo ukuqeda ubuhlungu emalungeni. It umise ngokwaso njengethuluzi eliphumelelayo ngokumelene ukucindezeleka.

Liphuzu lelibalulekile e umusa yoga kuyoba ekulweni ukhuluphele.

yoga Wabasaqalayo

Eyokuqala yoga kwezimo ezihlukahlukene, avunyelwe ukuba baphathe ngaphandle Umqeqeshi, ngaphandle kokwesaba umonakalo empilweni yabo:

• Pose isihlahla: inspiratory ukuphakamisa isandla phezulu uyaziveza ngebutho ngokucindezela izithende ku phansi kanye izandla ifektri ngemuva ekhanda lakhe. Kuyasiza ukuqinisa imisipha emuva futhi ukuma enhle.
• Ingane Pose: ukulahla okhalweni izithende zakho bese udonsa izandla zakho phambili. Lokhu kuzokwenza imisipha ngemuva nentamo.
• Pose kanogolantethe: izandla phezulu ungatshekisa umzimba wakho njengoba exhale azosiza wenze imilenze yakho ngokuqinile futhi unike ithoni wonke umzimba.
• Pose anyanisi: uzithathele yi amaqakala exhale ngesikhathi esifanayo siphakamise ezinqulwini emahlombe. Lokhu kuzosiza ukwenza imisipha besisu.

Ukuze umsebenzi ngamunye unikezwa hhayi ningi than ngekota yehora, kodwa ngaleso sikhathi ungaphatha ukuze siphinde sithole ukuthula kwengqondo futhi kuthuthukiswe zabo ezingokwenyama.

Kulabo abaye nje waqala ukuqhuba yoga, singakwazi ukuncoma incwadi "I-Encyclopedia of Yoga Tibetan" - amagama zibhekise nezithombe ekhuphukayo ukwenza izivivinyo okwethulwa kulesi umthamo iyatholakala kakhulu.

ukuma Basic Wabasaqalayo

Inja Pose e-yoga ubhekwa eyisisekelo, t. E. Elula kakhulu. Kuhlanganisa postures ezimbili: inja nomlomo isifonyo phansi naphezulu. Lezi umzimba kwenziwa ngokuhlanganyela kanye iyangena komunye nomunye.

Ingxenye yokuqala yale isikhundla wenziwa kanje: udinga ukuthola ezinamaphiko ezihamba ngazo zozine futhi ubeke izandla zakhe futhi amadolo ehlombe-ububanzi ngaphandle. Iminwe ahlelwe ngqo futhi izindololwane ngqo. Umhlane kufanele esikhululekile futhi umzimba ngesikhathi esisodwa okusikhumbuza "etafuleni". Senza umoya kakhulu, njengoba exhale, siphakamise ngamadolo, qondanisa imilenze futhi imiqulu onyaweni. Ngenxa yalokho, imilenze okufanele kuqonde, izinyawo nezintende zezandla zitholakala ezansi ngemuva ngqo kanye nenhloko esitshekile phansi. Manje, umuntu eba slide, ngokusekelwe nasemilenzeni nezinqe zitholakala phezulu. Kuyadingeka ukuba ugxile umlenze ukuze agobe emuva yakho bese sitsheke ikhanda lakho ukuze nawe uzizwa imisipha entanyeni. Sama kulesi sikhundla ngoba umoya eziyisishiyagalombili egcwele, futhi uma sekuqediwe ukuguqa sakho, wehlele lakho konke okuhamba ngezine, kancane egeleza phakathi ingxenye yaleli isikhundla yesibili.

Esesibili ngxenye inja ukuma asanas wenziwa ngendlela yokuthi: njengoba exhale kancane Rolls phambili, isisindo is basakaza on the isandla kuqala, okwamanje udedele ezinqulwini liphakamisa ikhanda futhi esifubeni phansi. Ngenxa yalokho, imilenze okufanele kuqonde futhi ahlelwe parallel phansi, nezandla - aqondile futhi zisesimweni perpendicular phansi. Inhloko siphakeme, futhi ngibuke iqondiswe ngqo phambili. Arches wakhe emuva ukuze uzizwe futhi amaphaphu e-ephansi emuva, futhi ukuhlala kulesi sikhundla ukuze umoya eziyisishiyagalombili egcwele. Lokhu ukumisa kusiza yokwelula kahle yomgogodla.

Lokhu ukumisa i-yoga iphephile ngesikhathi sokukhulelwa. Lokuchazwa kuphela: kulesi sikhundla, owesifazane okhulelweyo kufanele kube khona abangaphezu kuka-imizuzwana amathathu.

Ukuphumelela simhasana ukuma

Lesi sikhundla eligxile umsebenzi umuntu abaphilile ujwayelene mithetho yokuphepha. Ukuze uqale ukuthuthukisa lesi simo sengqondo kangcono nge-instructor.

On the ingxenye ukuma ingonyama kungase kubonakale engenangqondo, kodwa kuyaphumelela futhi kungase kutholakale nomphumela oqabulayo practice. Kuyasiza ukuqinisa amalaka kuyinto zokuvimbela ezinhle ngokumelene umkhuhlane. Lesi sikhundla ngempumelelo kakhulu ukuqinisa imisipha yobuso.

Lion Pose wenziwa uhlezi, kwesilevu sehliselwe phansi, ukunamathela entanyeni yakhe, udedele emahlombe. Senza umoya kakhulu futhi uqondise ingalo kucindezela kakhulu, ukubenza ethangeni lakhe. Kuleli qophelo, amehlo akhe eqondiswa ibhuloho ekhaleni lakhe futhi silandela imithetho out ngolimi lwakhe. Entanyeni nentamo kufanele welulela. Kulesi isikhundla kufanele kube kwaze kwaba amabutho ngokwanele. Khona-ke sithatha umoya futhi uphumule. Kunconywa ukuba angasiphindi lesi sivivinyo izikhathi eziningana.

Yoga-lotus pose

Kubalulekile ukukhumbula ukuthi lapho i-self umkhuba nokuwubuwula, umsebenzi okungajwayelekile, noma ukwehluleka ukuhambisana nemithetho, lezi postures zingase zingabi usizo noma umonakala emzimbeni.

Lokhu ukumisa yoga nokuzindla engcono. Lokhu kungenxa yokuthi imilenze sawela ukudala enqabeni okuthiwa, futhi uvimbele ukufinyelela amandla emzimbeni elingaphezulu. Ukuthatha sikhundla, kubalulekile ukuthuthukisa emalungeni hip.

Ukuze wamukele lesi asana, udinga ukuhlala niqonde futhi ukudonsa yomgogodla. Umlenze owodwa izimisele ngesikhathi edolweni, uthathe isandla sayo ubeke kwengaphansi yonyawo lwalo phezu kwethanga unyawo up. Khona-ke yenzani inqubo efanayo nezinye emlenzeni. Emuva, ikhanda nentamo, ukugcina iqonde. Inani isikhathi esabelwe lesi sivivinyo unomphela. Kubalulekile ukukhumbula ukuthi ngempumelelo, futhi okubaluleke kakhulu, ukusebenza ephephile yalesi sikhundla, kuthatha isikhathi futhi ngilulekela emalungeni hip.

Lotus pose kusiza ukunqanda isimiso sezinzwa esiyinhloko, kusiza rejuvenate umzimba neligwadulekile, iqinisa imisipha emuva.

Yoga: ijuba pose

Thanda lonke asanas, kubalulekile ukwenza ngokunakekela, ukuze ngingasebenzisi ukulimaza impilo yakho. Lokhu ukumisa yoga phakathi ewumbukwane.

Ukuze wenze lokhu, kufanele ahlale phansi futhi ngiqondiswe imilenze yakho phambi kwakhe. Landelela, agobe amadolo ukuze unyawo ongafinyelela imbilapho kanye ivi unyawo lwesokudla othinta phansi. Ngaleso sikhathi, waqonda umlenze esesisele kubuyiswe angabuyiseli, kodwa phambi ingxenye uthinta phansi. Flex, ebeka izandla zakhe phezu encane emuva, futhi zisesimweni fixed isikhathi esincane. Okulandelayo, udinga ukubeka izandla zakho phansi futhi kwesokunxele yakho umlenze izimisele ngesikhathi nedolo thinta ikhanda lakhe. Ihlanganisa izandla zakhe ephakanyiswe unyawo futhi ahlale kulesi sikhundla isikhathi esithile. Samukela indawo yokuqala.

Lokhu ukumisa i-yoga siyasebenza kakhulu ekubhekaneni nezinkinga ohlelweni urogenital, it has nomthelela obalulekile kwamanyikwe, yegilo kanye ocansini nezindlala.

Umthelela yoga phezu komuntu

Sekuyisikhathi eside imfihlo ukuthi i-yoga unesikhundla okuholela ekuphileni yomuntu yesimanje. Yiqiniso, ezinye zihlanganisa yoga amakilasi sokufaneleka zinhlobo ngaphandle ikhumbula imiphumela yayo omuhle emzimbeni. Mayelana yoga bhala yonke indawo - e omagazini, amaphephandaba, i-Internet, kuyithelevishini, njll ukuthi ososayensi bathole ukuthi i-yoga kuba nomphumela omuhle ekwelapheni ukucindezeleka, isifo sikashukela, isifo sokuwa ... Ukhuthaza ukuzinza yokucindezelwa futhi kuyakha.

Phakathi yoga athuthukile amalunga omzimba, izitimela inhliziyo futhi umgudu wokuphefumula. Imodi obujwayelekile kosuku, ubuthongo okuthuthukisiwe ubuhlungu kwehliswa abesifazane esesikhathini.

Contra-izinkomba for yoga

Lolu hlobo umsebenzi ayitholakali kuwo wonke umuntu. Yoga usungaqala bahlanganyele kuphela emva kokubonisana udokotela wakho.

Akuvunyelwe ukuqhuba yoga kulezi zimo ezilandelayo:

• khona okuthile engqondweni (wonke umuntu ngaphandle ukucindezeleka);
• izifo yezitho zangaphakathi;
• hernia inguinal;
• uma kukhona ingcindezi noma dystonia kakhudlwana;
• nezinkinga inhliziyo;
• izifo yegazi;
• ngesikhathi abandayo;
• ngesikhathi sokukhulelwa (eside mkhulu kunezinhliziyo izinyanga ezintathu futhi emva kokubeletha ngezinyanga ezintathu);
• esesikhathini.