Ukuba ungowabalandeli bokuba "luncedo" ukulahlekelwa kwesisindo, apho kungekho mfuneko yokuxhatsha umzimba wakho ngeemithi-diet ezinzima, imithwalo yemereny kwaye uyaqaphela ukuba ukuze ulahlekelwe ubunzima obuninzi, iintsuku ezintathu zokuzila akwanele, ukuqeqeshwa kwe-yoga kukulungele ukulahleka kwesisindo sakho. Siza kuthetha ngeenzuzo ze-yoga ukwenzela ukulahleka komzimba namhlanje.
Inkqubo yokulahlekelwa ubunzima
I-Yoga yizobugcisa base-Indian zakudala, ukudibanisa nje ukuzivocavoca, okanye i-posan, kodwa kunye nenkqubo yokuphulukisa - i-Ayurveda, kunye nemfundiso yayo yefilosofi. Ngaloo ndlela, umntu kufuneka athathe i-yoga, kungekhona nje ngokuba yindlela yokunciphisa umzimba, kodwa kwakhona njengethuba lokukrazula izifo ezahlukahlukeneyo zemizimba kunye nezifo ezingapheliyo, kwakunye nokuthintela kakhulu.
Izenzo zo-Yoga zokulahleka kwesisindo, zithintekayo, okokuqala. Ngokukhawuleza uza kuqaphela ukuba uqale udla okuncinane, kuba, ngexesha elifanayo, uzaliswe ngokupheleleyo. I-metabolism yakho iqhelekileyo, umzimba uquka inkqubo yokuhlanjululwa kwi-"ityhubhu" eqokelekileyo, kwaye emva kweeklasi ezininzi, uhlaziywa kakhulu ukuba naluphi ukutya okuyingozi kuya kukhatywa nguwe ngokuzithandela.
Iingxaki
Amayeza e-Yoga awenqabe ngokupheleleyo umthwalo ophezulu we-cardio, zonke izinto eziqhutyelwayo zenziwa ngesimo esisigxina, okanye, ngohlobo lweengxube, apho ukunyakaza omnye kuphuma kwenye. Nangona kunjalo, umthwalo uya kuba nakho okwaneleyo, kuba ukuqonda i-asanas ethile ayilula.
Ukuphefumula
Into ebaluleke kakhulu yokwenza ama-yoga umzimba wokulahlekelwa kwesisindo sesisu, okanye nayiphi na, ukuphefumula okufanelekileyo. Kwi-yoga, iyanqatshelwe ngokusemthethweni ukubamba ukuphefumula ngelixa usebenza. Ukuphefumula kufanele kube lula, kwaye ngokukhawuleza ukuba isigqi sakho sokuphefumula siphazamisekile, kuyimfuneko ukuyeka ukusebenza. Gcina udibana uze uphefumle.
Hatha Yoga
Umsebenzi oqhelekileyo wokulahleka kwesisindo nguHatha yoga. Cinga i-set of exercises evela kwi-hatha yoga. Kule meko, asikwazi ukwenza ukuqeqeshwa kwe-static, kodwa yenza inkathazo apho ukuhamba kwesinye ngasinye kuhamba kwesinye. Ukuzivocavoca kukulungele ukuvuthwa kwentsasa, njengoko zifana kakhulu nokuvuswa kwekati.
- Isikhundla sokuqala - sihleli phantsi, sihlala emilenzeni yethu, sihamba phantsi kwethu, izandla zethu zikhululekile emadolweni. Sivalela izandla kwiqondo lesifuba kwi-mudra, sibeka izandla zethu emva kweminyango yethu size sinciphise amabele ethu ngamadolo. Sibeka kwi-pose yomntwana.
- Ukunyuka ngokukhawuleza, ukwenza umtshini nokugcina. Izandla emva kwezithende, ukubuyela emva. Siphindela kwi-pose yomntwana. Siphinde sigoba kwaye sihlale kwi-chat ye-pose. Senza umtshini ovela kwi-coccyx ukuya phezulu, ujika ngokukhawuleza ube yingxaki yomntwana.
- Siphinda kwakhona ukujikeleza komgudu kunye noshintsho kwi-pose ye-cat. Ngoku simile kwiminwe yethu, i-coccyx iya phezulu, iingalo nemilenze iyaqondiswa. Umqolo uphahlale, umthamo weentaba. Sithatha umoya ophefumlelweyo, simele ngeenzwane uze uphumelele kwikati.
- Siphinda kathathu ikati enokungcoliswa kwindawo yokuhlala. Izandla zilula phambili, sibeka phambili emthonjeni wokunene, idolo liye lalingama 90⁰ ukusuka emzantsi, umlenze wesobunxele uqondiswe. Sidonsa izandla zethu esibhakabhakeni, zidibanise iintendelezo zezandla kwisifuba kwaye ngokukhawuleza ulungele umlenze wangaphambili uze ufikelele kwiisokisi. Phinda ugobe umlenze okunene uze ubuyele kumntwana okhulayo. Siphindela emlenzeni wesobunxele.
Sigqiba ubunzima kwi-pose yomntwana.
Imigaqo Yenkambo
- Ukuzivocavoca kwenziwa kwi-mat.
- Ukuphefumula kuphela ngeempumlo zakho, kwaye igumbi kufuneka liphuculise umoya.
- Zonke izinto ziqhutyelwa kwisisu esingenalutho.
- Kubaqalayo, izifundo akufanele zingaphaya kwemizuzu eyi-15.
- Emva nangethuba leenyanga, izinto ezilula zokuziphucula zenziwa