Siphila emsebenzini, sihlala endleleni yokusebenza kunye nekhaya kwizothutho, sihlala phantsi xa sidla, bukela iifilimu kwaye ukhulule. Isikhundla sokuhlala sele sisona siqhelekileyo kumntu ukususela ngeli xesha ilizwe lizaliswe zixhobo ezininzi ezikhululekile.
Ekugqibeleni, ukulungeleka kubangele ukuba wonke umntu, ngaphandle kwemvume, ngezikhathi ezithile ukhononda ngentlungu emva. Ngaphambi kokuba 'umisele' unyango kunye nokukhusela emva kwendlela yogaga , masikubone oko kwenzeka ntoni kuthi xa sihleli.
Umva usabela njani ekusebenziseni umzimba?
Iingxaki ngomgudu-into eqhelekileyo eyenzeka ngenxa yokuhlala ixesha elide. Kukho intlungu entanyeni, umva ophantsi, amahlombe, ummandla we-thoracic, uqala ukuhlambalaza intloko, kwaye kukho iziphene ekumiseni.
Eyona nto "inomdla" (ukuba leli gama lifanelekileyo apha), le mpahla yima ngokukhawuleza ukuphefumla ephupheni. Ngexesha lomsebenzi wokuhlala, umbane uqokelela ezinyaweni zakho, oya kuthi, xa uthatha isikhundla esingaphakathi, ugeleza entanyeni, kwaye ukhokelela ekulibazisekeni ekuphefumla.
Kakade ke, ngenxa yokungabi nentshukumo, intloko, isisu, nentliziyo ihlupheka.
Ukuzivocavoca
Kuzo zonke iinkxalabo zingenakukukhathalela, sincoma ukwenza oku kulandelwa kwezi zihlandlo zokubuyela emuva kwi-yoga. Le mi sebenzi elula onokuyenza yonke imihla ibe sisiqingatha seyure ngaphandle kokucoca. Oku kuquka, kunye ne-yoga kwimbuyiselo yabaqalayo, kuba ekusebenziseni umzimba awudingi naluphi na ulwaphulo lobuchwepheshe, okanye ukukwazi ukuma entloko yakho (nangona zombini, ngenxa yento emnceda kakhulu).
Ezi zivilo zogaga ziza kunceda ngeentlungu ezibuhlungu, ngokukodwa kwindawo yesigxina. Ukusuka kwinqanaba elipheleleyo liphantsi komthwalo mkhulu imihla ngemihla. Ukususela xa sithe sihlala, ubunzima bomzimba buncinci kwisitya.
- Siwela emva, ukwenzela ukuba isithsaba sekhanda sibukeke kumgama, isintswana sithintela esifubeni, amahlombe aqondiswe, i-back back icinezelwe phantsi, iinyawo ziyafana namagxa, sibeka iintende kwiintloko ze-pelvic. Ngoku unako ukulala kancane kule ndawo kwaye ngengqondo usasaze ngokulinganayo umzimba. Kuye mgxininiso uphantsi: intloko yentloko, amahlombe, amahlombe, umqolo, i-sacrum, i-coccyx, iinyawo. Ukuba unengxaki ngomgudu, kufuneka uchithe ubuncinane imizuzu emihlanu ngemihla kule ndawo.
- Kwi-inhalation yempumlo, sithatha isisu, ekuphelelweni ngomlomo, intonga iyahla emthonjeni. Cinga indlela umoya ohlamba ngayo umzimba wakho-phantsi kunye phezulu.
- Siyidonsa imilenze thina ngabanye, sibamba izandla phantsi kwamadolo. Iingalo phakathi kwemilenze zenza iskhiya. Sinciphisa amahlombe ethu emgangathweni, sidonsa ngamadolo. Ngaloo ndlela, sivula i-vertebrae ephantsi emva. Kule-yoga phambi kwe-yoga ngaphambili, hlawula ingqalelo ngokuphefumula. Ukufakela kwaye uphumelele kwiingxelo ezintathu. Vala indawo kwaye wolule umlenze we-lumbar ukuya phezulu.
- Ngaphandle kokushiya isikhundla esedlulileyo, hlela ngokukhawuleza ukuya ngasekunene nasekhohlo. Sisebenza ngezandla kunye nangaphantsi kwemva, amahlombe emagxeni kunye nesifuba sisasetyenziswa. Siphefumula ngokukhululekile, sivakalelwa kukuba intlungu kunye nokunyamezela kushiye umva ongaphantsi.
- Sibeka ndawonye iinyawo zethu, sigxina ngamadolo ethu esifubeni, sisilinganisela emilenzeni ngesisindo sezandla nezandla.
- Solulela imilenze yethu ngezandla zethu, njengokungathi sisebenzisana nokukhwela. Siphefumula ngokukhululekile, sivula kwaye sidibanisa imilenze yethu. Emva koko senza i-circular motions kwindlela eyahlukileyo.
- Unobtrusively, ngezandla zethu, sithutha imilenze yethu njengeminyango, sinyusa elinye inyawo sisuke kuthi size sithande enye.
- Sidibanisa imilenze size siyijikeleze ngeenxa zonke.
- Sinciphisa kwaye solule imilenze. Sithatha enye yemilenze esiya kuthi, siyilungisa ngezandla zethu. Sigcina le ndawo kwaye sigxininise ekuphefumuleni okusisiswini ngesisu. Sinciphisa unyawo emlenzeni ohlangeneyo, susa idolo phantsi, ululaze intloko kunye nengalo yesibini ngendlela eyahlukileyo. Siphinda ngaphesheya.
- Sivula isisu. Inyawo ebubanzi bamagxa, sidibanisa izandla ngasemva, senza unxantathu ngeminwe. Cindezela amaqhosha phantsi. Siphefumula esiswini.
- Sibeka iintendelezo phantsi kwamagxa, sidibanisa imilenze kunye, siyanciphisa izikhwelo kwizithende, pha kamisa izandla phezu kweminwe yeminwe, nciphise ibunzi uze ulungise isikhundla, vula nje.