Buza Yoga: igama, inkcazelo, usebenzisa kwabasaqalayo

Le mihla Isantya ubomi ayisoloko ukunika ithuba lokuba ixesha ukususa ntshikilelo ukusuka izihlunu zomzimba, nto leyo ekugqibeleni kukhokelela kuxinezeleko rhoqo, ubuhlungu ngokwasemzimbeni okanye izifo ezahlukeneyo. Ukuze uphephe oku, umntu ezama ukufumana ubuncinane ixesha elincinane ukusebenzisa okanye enze nasiphi na umthambo. Kodwa kumntu wonke. Abaninzi nje ndini, umntu awukuvumeli nemeko yobume bempilo yakhe. Kwaye kulo mzekelo, yoga uya kuba nje yazo ebomini. Ngapha koko, encediswa yoga ukuze siphozise ingqondo, ukwehlisa nokuphucula imeko yabo ngokomzimba yokuziphatha.

Kukho babesima ezininzi yoga, kodwa sikunika umzekelo inxalenye encinane onceda balahle okucinezeleka emva kosuku olunzima.

Iinzuzo yoga

yoga kuphela ukunceda ukomeleza impilo, kodwa kuya kuvumela ukuba bafumane uxolo lwengqondo nokuzola. Ukuba uqaphelisisa yonke imigqalisela eyimfuneko yokhuseleko xa enza asanas, ngoko kamsinya ungabona igalelo elihle umthambo kwi yomqolo, intliziyo, yokujikeleza, inkqubo yokucola ukutya kunye nokusebenza lonke eziphilayo. Yoga ikhuthaza bhetyebhetye ngokukhawuleza kuya kunceda ukuphelisa intlungu kwamalunga. Kuye kwamiselwa ngokwaso njengesixhobo phumelela uxinezeleko.

Enye into ebalulekileyo wakhetha yoga iya kuba ekulweni utyebile.

yoga kwabasaqalayo

Eyokuqala babesima yoga, ezo akuvumelekanga ukuba uthwale ngaphandle umqeqeshi, ngaphandle koloyiko nobungozi kwimpilo yazo:

• Buza emthini: inspiratory ukuphakamisa isandla phezulu ndaxhwitha nabo nomkhosi ngokucofa izithende phantsi kunye mveliso izandla emva intloko yakhe. Kuyanceda ukuqinisa izihlunu emqolo kunye somzimba esihle.
• Umntwana Pose: ehlise ezinqeni kwi izithende zakho ndaxhwitha izandla zakho phambili. Oku kuya imisipha emva nentamo.
• Pose nengwamza: izandla phezulu kwaye itshintshe umzimba wakho njengoko siphefumla eza kunceda kwenza imilenze yakho ngokuqinileyo uze unike nethoni wonke umzimba.
• Pose itswele: thatha wena yi kwamaqatha, kunye nokukhupha ngexesha elifanayo kuphakamisa esinqeni namagxa. Oku kuza kunceda ukwenza izihlunu enamandla esiswini.

Kuba eyeyomzimba ngamnye akukho ngaphezu kwekota yeyure, kodwa ebudeni belo xesha uyakwazi ukulawula aphinde noxolo lwengqondo nokuphucula ukufaneleka kwabo ngokomzimba.

Kuba abo basanda kuqala ukukwenza yoga, singakwazi sincoma ethi "Encyclopedia of Yoga Tibetan" - amagama kuyingozi kunye nemifanekiso ulwandiso enze imisebenzi thaca kule ncwadi lula kakhulu.

yokuma Basic kwabasaqalayo

Dog Pose e yoga uthathwa ukuba esisiseko, t. E. Kakhulu elula. Oku kuquka babesima ezimbini: inja ekhaleni ungayibophi phantsi naphezulu. Le mithambo lwenziwa ngentsebenziswano kunye ngumsinga izizwe zibe omnye komnye.

Inxalenye yokuqala yesi sikhundla lwenziwa ngolu hlobo lulandelayo: kufuneka ufumane ngazitho zine, uyibeke izandla zakhe namadolo zamagxa-magxa. Iminwe zilungiswe ngqo kunye iingalo tye. Ngasemva kufuneka ekhululekile kunye nomzimba ngaxeshanye embhoxo "itafile". Senza umoya, njengoko siphefumla, phakamisa amadolo, ukuqondisa imilenze yaze yaqengqelekela kwi unyawo. Ngenxa yoko, imilenze kufuneka ngqo, iinyawo kunye neentende zisendaweni ezantsi emva ngqo kunye intloko axis phantsi. Ngoku, ukuba umntu uba isilayidi, olusekelwe phezu imilenze kunye ngeempundu ukuba ingabekwa phezulu. Kuyimfuneko ukuba baqwalasele lomzimba ukugoba umva lwakho kwaye itshintshe intloko yakho ukuze uzive ingcinezelo izihlunu entanyeni. Siye wayeka kule ndawo kuba ingumphunga ngokupheleleyo ezisibhozo, naphezu ekugqityweni agobe amadolo ndihambe ndihle ndiye ngazitho zine, ngokucotha angena inxalenye yesibini kwesi sikhundla.

Inxalenye yesibini asanas yokuma le lenja lwenziwa ngendlela: njengoko uwukhuphe kancinci uqengqa phambili, ubunzima isasazwa kwi icala lokuqala, ngeli thuba ehlise esinqeni kwaye umphakamisi intloko kunye umntla ngaphandle emgangathweni. Ngenxa yoko, imilenze kufuneka ngqo yaye zicwangciswe ngaxeshanye emgangathweni, nezandla - acacile kwaye ukwimeko aa Incopho emgangathweni. Intloko iphakamile, Neenkophe ngqo ngqo phambili. Neengqameko zalo emva ukuze bazive ingcinezelo ezisezantsi emva, kwaye sihlale kule ndawo kuba ngokupheleleyo Ukuphefumla ezisibhozo. Le pose inceda olule kakuhle kwalapho.

Le pose ngokuba yoga kuyaninqabisa ngexesha lokukhulelwa. Ukucaciswa kuphela: kule ndawo, umfazi omithiyo kufuneka abe ngaphezulu kwimizuzwana engamashumi amathathu.

Ukuphumelela simhasana yokuma

Esi sikhundla esijolise msebenzi umntu enempilo uqhelene imigaqo yokhuseleko. Ukuqala ukuphuhlisa ngcono kunye ngumhlohli le sengqondo.

Ngomhla inxalenye yokuma lengonyama ibonakale 'etyeni, kodwa kuyaphumelela nezingqinekayo nesiphumo nezinyangayo xa befundisa. Kuyanceda ukomeleza tonsils luthintelo esihle njengomkhuhlane. Esi sikhundla lusebenza kakhulu ukuba ukomeleza imisipha yobuso.

Lion Pose lwenziwa xa uhleli, isilevu ngembobo, ebambelela entanyeni yakhe, ehlise kwamagxa. Senza umoya kwaye ukuqondisa ingalo enzima, ebafaka ethangeni lakhe. Ngelo xesha, amehlo akhe zigxunyekwe lwempumlo yakhe iphumela ulwimi lwakhe. Entanyeni nentamo kufuneka kolulwa. Kule ndawo kufuneka abe kude imikhosi ngokwaneleyo. Emva koko uthathe umpefumlo ukhululeke. Kuyanconywa ukuba phinda lo msebenzi izihlandlo eziliqela.

Yoga Lotus ukuma

Kubalulekile ukukhumbula ukuba xa kusenziwa nolungafanelekanga ukuzeyisa, ingqesho mgaqweni, okanye ukungaphumeleli ukuthobela imigaqo, ezi babesima inokuba engenamsebenzi okanye yingozi emzimbeni.

Le yoga pose yeyona sicamngca ilungileyo. Oku kubangelwa yinto yokuba imilenze bawela ukudala ekuthiwa enqabeni yomkhosi, kunye nokufikeleleka block emandleni kumzimba ongentla. Ukuze uthathe indawo enjalo, kuyimfuneko ukuba ukuphuhlisa amalungu hip.

Ukuze amkele le asana, kufuneka uhlale nkqo uze kume umnqonqo. Ngomlenze omnye ecaleni igotywe edolweni, athathe esandleni sakhe, wawufaka yonyawo lwayo nomlenze unyawo up. Emva koko ukwenza inkqubo enye omnye umlenze. Emva, intloko kunye nentamo, ugcine ngqo. Isixa Ixesha elabelwe lo msebenzi ngokungenammiselo. Kubalulekile ukukhumbula ukuba ngempumelelo, kwaye okona kubaluleke kakhulu, yokusebenza ekhuselekileyo esi sikhundla, kuthatha ixesha kwaye esisuka amalungu hip.

Lotus eziyiyo kunceda ukubazolisa inkqubo luvo, kuyanceda ukwazi kumzimba ndidiniwe, iqinisa imisipha umva.

Yoga: ijuba ukuma

Njengabantu abanye asanas, kuyimfuneko ukwenza ngononophelo, ukuze impilo yakho. Le yoga pose iphakathi kakhulu bendalo.

Ukuze wenze oku, kufuneka ahlale phantsi kunye ukuqondisa imilenze yakho phambi kwakhe. Track, agobe amadolo ukuze unyawo unako ukufikelela nasemiphakathweni kwaye ivi unyawo lwasekunene ochukumisa emgangathweni. Ngeli xesha, umlenze ekhohlo ayinakolulwa na ukubuya umva, kodwa inxalenye phambi kokuba irwece phantsi. Flex, wabeka izandla zakhe phezu encinane ngasemva, kwaye kwindawo esisigxina ixesha elincinane. Okulandelayo, kufuneka ubeke izandla zakho phezu phantsi kunye nomlenze ibheke lakho lasekhohlo kwi kwedolo uchukumise intloko yakhe. Amagwegwe izandla zakhe waphakamisa unyawo kwaye sihlale kule ndawo ixesha elide. Siyavuma indawo yokuqala.

Le pose ngokuba yoga lusebenza kakhulu zokujongana iingxaki kwinkqubo enzala, oko kunefuthe elikhulu injeke, lengqula kunye sex namadlala.

Isiphumo yoga phezu kwabantu

Kuye akukho mfihlakalo ukuba yoga unesigxina esa kubomi womntu mihla elide. Kakade ke, abanye zibandakanya iiklasi yoga uhlobo fitness ngaphandle kokuthatha ingqalelo iziphumo zayo entle emzimbeni. Malunga yoga ubhale yonke - kwiimagazini, kumaphephandaba, kwi-Internet, kumabonwakude, njl Izazinzulu ziye zafumanisa ukuba yoga kunempembelelo entle unyango edandatheke, isifo seswekile, isifo sokuwa ... Lukhuthaza kuqheleke kwengcinezelo kuyakha.

Ngexesha yoga kuphuhliswa amalunga, Aviwe intliziyo isixokelelwano sokuphefumla. indlela nganye wemini, ukulala eziphuculweyo nokuncipha iintlungu kwabasetyhini esexesheni.

Contra-ezibonisa ukuba yoga

Olu hlobo lokuzilolonga asifumaneki ukuba wonke. Yoga ungakwazi ukuqala ukuzibandakanya kuphela emva kokudibana nogqirha wakho.

Akuvunyelwe ukuqhelisela yoga kwezi meko zilandelayo:

• ubukho ukuphazamiseka kwengqondo (wonke umntu ngaphandle depression);
• izifo ngamalungu angaphakathi;
• Ithemba inguinal;
• ukuba kukho uxinzelelo okwandileyo okanye DYSTONIA;
• iingxaki ngentliziyo;
• izifo igazi;
• phakathi kubanda;
• ngexesha lokukhulelwa (elide ngaphezu kweenyanga ezintathu emva kokubeleka kwiinyanga ezintathu);
• esexesheni.