Yoga ngokulahlekelwa kwesisindo - i-yoga ingcono ukulahlekelwa bunzima?

Kungabonakala ngathi i-yoga yokulahlekelwa isisindo ayikwazi, kodwa inyaniso ayikho. Eli lathiso lichaphazela ngokufanelekileyo umsebenzi wezitho zangaphakathi kunye neenkqubo, ezikunceda ukunciphisa umzimba kunye nokuphucula umsebenzi womzimba. Zininzi iintlobo ze-yoga ongazenzayo.

Ngaba i-yoga ikunceda ulahlekelwe isisindo?

Abaninzi banokuqiniseka ukuba ulwalathiso olungasondelanga luyakunceda ukujamelana namafutha amaninzi, kodwa akunjalo. Ukuze uqiniseke ukuba i-yoga isinceda ukulahlekelwa isisindo okanye cha, masihlale sihlala kwiindawo ezintle ezilungileyo:

1. Uninzi lwama-asanas lwakhiwe kwi-static muscle tension, kubandakanywa inzulu, enenjongo yokugcina ibhalansi.
2. Okufanelekileyo kukuchaphazela isenzo senkqubo ye-nervous, ukungasebenzi kakubi ekhokelela ekuhambeni rhoqo kwiqrijini.
3. Ukuphefumla okuchukumisayo kukukhuthaza ukukhawuleza kweenkqubo zokuxilisa. I-Yoga ikhuthaza inkqubo yokutya.
4. Kukho ukulahleka kokunciphisa umzimba, okubaluleke ukuba ubuhle bomzimba.

Kubalulekile ukwazi nje kuphela ukusebenzisa i-yoga ekulahlekeni kwesisindo, kodwa kunye nokuchasene okukhoyo ukwenzela ukuba uqeqesho alubangela ingozi kwimpilo. Nangona ukuzilolonga kubonakala kulula kwaye kungabonakali, ayikwazi ukuyenza ngexesha lokuhamba emva, emva kokulimala kwengqondo kunye neengxaki zengqondo. Uqeqesho luphikisana nxamnye neengxaki ezibalulekileyo ngentliziyo kunye ne-musculoskeletal system. Kubalulekile ukutshintsha iiklasi ngokuxhomekeke kwimeko yomzimba, umzekelo, kwiintsuku ezibucayi, kubalulekile ukwenza yonke into ngobumnene nangendlela efanelekileyo, ukuphepha ukuguquka nokuguqula.

Kukho izifo kunye neemeko xa ufuna ukuyeka i-yoga okwesikhashana:

• ukwanda okanye ukunciphisa ukushisa;
• esiswini;
• imithwalo yemidlalo enzulu;
• ukukhathala ngokomzimba nangokomzwelo;
• rhu lumente;
• uxinzelelo luyaphinda;
• ukuthambekela ekuphumeni kwegazi.

Yintoni i-yoga engcono ukulahlekelwa ngumzimba?

Kukho iinkqubo ezininzi ze-yoga ezinokuthi zi-asanas eziqhelekileyo, kodwa iindidi nganye zineenkalo ezahlukileyo, umzekelo, ukugxininiswa ekuphefumla okanye ukuguquka okuguquguqukayo. Iiklasi ze-Yoga zokulahlekelwa kwesisindo zingenzeka ekhaya okanye kwiholo. Kubalulekile ukuba wonke umntu ukhethe isiqulathiso ngokwabo, kuba iimvavanyo kufuneka zenziwe ngokuchanekileyo, ngaphandle koko akukho mphumo.

I-Hatha yoga yokuLuthwa kwesisindo

Isikhokelo esithandwa kakhulu, esona sikhulu sezinye iintlobo ze-yoga. Kuya kufundisa ukuphumla nokugxininisa, kunye nokuphefumula okufanelekileyo nokugcinwa kwemali. I-yoga ebushushu yokulahleka kwesisindo kunceda ukunciphisa umthamo wesihloko kwimimandla engxaki ngenxa yobunzima bokuzivocavoca. Oku kuchazwa yinto yokuba ngexesha loqeqesho, kukho impembelelo kwizitho kunye nokuzaliswa kwe-oxygen. Kunconywe i- hatha yoga kwiingxaki zomlenze kunye namalungu.

Yoga ephumayo yokulahleka kwesisindo

Esinye sezikhokelo zamandulo kwi-yoga, esekelwe ekuphefumuleni okufanelekileyo. Ukusetyenziswa rhoqo kukuncedisa ukukhawulezisa iinkqubo ze-metabolism, ebalulekileyo ekucoceni kweoli egciniweyo. Ngoncedo lwabo, unokwenza isishukela segazi, uhlambulule ubuthi kunye nokunciphisa indlala. Ukongezelela, i-yoga yokuphefumula isisindo esiphumelele kuzo zonke iistim kunye nezitho zangaphakathi, ezinomphumela omuhle kumsebenzi wendalo yonke.

I-Kundalini Yoga yokuLuthwa kwesisindo

Esinye sezikhokelo ezikhoyo, ezidibanisa i-asanas, ukuphefumla, ukuthintela, ukuxinwa, ukukhupha imisipha kunye nokudanduluka kwesandi. I-yoga ye-Kundalini yokunciphisa isisu isiphumelele ngenxa yokudibanisa kwama-asanas asetsheni kunye ne-dynamics. Ngenxa yoko, i-metabolism ikhawuleza, i-hormone kunye neenkqubo zokugaya ukutya ziqhelekile. Emva kweendlela ezimbalwa, kuya kubonakala ukuba ukutya kuya kuphelisa ukuba ngumthombo oyintloko wemvakalelo emihle.

I-Yoga kwizintambo zokulahleka kwesisindo

Lo mkhwa we-yoga wasuka ngoku kutshanje, kodwa sele ufumene abalandeli bawo. Kuyo, i-asanas yeklasi ifakwe kwiintambo ezinqanyuliweyo ukusuka kwidonga. I-yoga yomoya emoyeni ekulahlekelweni kwesisindo sinomvuzo omkhulu-ngexesha lokuzivocavoca, umthwalo ususwe emgodini, ngoko ke unokwenziwa nakubantu abaneengxaki zangemuva. Ukulahla ubunzima obuninzi ngokuncedisa i-yoero-yoga kwenzeka kancane kancane.

I-Ashtanga Yoga yoTywala Ukulahleka

Indlela ekhoyo yamhlanje evela kwiHatha yoga. Kusekelwe ekuhambeni okuhamba phambili komntu omnye emva kokubonga kwizibophelelo ezikhethekileyo. I-yoga yasekuseni yokulahlekelwa isisindo okanye iiklasi ngezinye izihlandlo zenzeke ngaphandle kokuyeka enye, ngoko kuyisilathisi esinamandla. I-Ashtanga ifanelekileyo kubantu abaqeqeshwayo. Ukuba izenzo zenziwa kwi-aerobics, ngoko sele sele i-yoga yamandla ekulahlekeni kwesisindo: ukuzilolonga ngokulinganisela kuthathwa ngokukhawuleza kunye ne-asanas yokulula, kwaye i-complex breathing is done.

Izenzo zo-Yoga zokulahleka kwesisindo

Kukho imigaqo emininzi kunye neengcebiso ezifanele zithathwe ingqalelo ukuze uqeqesho luphumelele:

1. Unokwenza nakweyiphi na ixesha elifanelekileyo, kodwa kukulungele ukuyenza ekuseni okanye kusihlwa ngaphambi kokulala.
2. Kubalulekile ukuba igumbi liphefumlelwe umoya kwaye nakunoma kunjalo, ungabandakanyeki ngokukhawuleza emva kokutya.
3. I-Yoga yabaqalayo yokulahleka kwesisindo kufuneka iqale ngokufudumala ukufudumala izihlunu kunye namalungu. Qinisekisa ukwenza imisebenzi yokuloba.
4. Jonga ukuphefumula okumele kube yimpu.
5. Yenza izinto ngaphandle kokuhamba ngokukhawuleza, ukugcina ubukhulu kunye nokunyanzelisa.
6. Emva kokugqiba ukusebenza, cima imizuzu emi-5-10. ukuphumla okanye ukucamngca.
7. Umsebenzi wokuqala we-yoga wokulahlekelwa kwesisindo kufuneka ungapheli ngaphezu kwemizuzu engama-20, kwaye ixesha kufuneka linyuswe.
8. Ukuze inkqubela phambili, kubalulekile ukuba uqale usebenze nge-asanas ekukhanyeni kwaye ngokunyuka ukwandise umthwalo.

Yoga ngesisindo sokulahleka kwesisu

Lahla indawo yokugcina impahla embi kwisisu esiswini, kulula kakhulu, ngokubaluleke kakhulu, ukubandakanya rhoqo. Kukho ukuzivocavoca okulula kwe-yoga ukunciphisa isisu kunye namacaleni okuya kunceda ukufezekisa injongo:

1. Ukuhlala phantsi, ukuguqa ngamadolo. Ngethuba uxilongoza, umqubuze umzimba uze uphuphe imilenze yakho phantsi, ulungele amadolo. Ngenxa yoko, umzimba kufuneka wenze i-angle, kwaye i-fulcrum kufuneka ibe kwiindawo. Kubalulekile ukufumana ibhalansi ukuze ungawa phantsi. Izandla zihamba phambili kwaye zibambe kwinqanaba elifanayo.
2. Iindlela zoLwazi ze-Yoga zokulahlekelwa kwesisindo ziquka oku: hlala kumqolo wakho, uphakamise umlenze wakho wokunene ugobile emadolweni. Beka izandla zakho emacaleni, cinezela inqeni yakho phantsi. Xa uphumelela, unciphise idolo ngakwesobunxele, umzimba uhlala kwindawo, kwaye intloko iyajikeleza. Yenza kwimiba mibini.
3. Beka esiswini sakho kwaye uhlale ezintendeni zakho, uzibeke ngqo phantsi kwamagxa akho. Ukungena, phakamisa umzimba uze ugobe ngasemva. Gcina kwi-pos yehafu yengcaciso kwaye uhambe ngokucotha.

Yoga ngamathanga amancinci

Enye yeemeko eziqhelekileyo iingxaki ziyinqumlo, kwaye yintoni edabukisayo kukuba ukunciphisa imiqulu apha akulula. I-Yoga ngokulahlekelwa kwesisindo samatye kunye namathanga oku kuthetha ukuba ukusebenza rhoqo kwezi zinto zilandelayo:

1. Thatha isinyathelo phambili, kunye nokuphakamisa izandla zakho phezulu. Beka iintende kwikhefu, ushiye kuphela iminwe yeenkcukacha. Omnye umlenze utyhulwa kwaye uphakamiswe ngokuguqula umzimba. Ngenxa yoko, umzimba kufuneka umise umgca ohambelana nomgangatho. Gcina i-pose ye-15-20 imizuzwana. kwaye wenze konke emlenzeni omnye.
2. Ngomsebenzi olandelayo, yima kwibha, izandla zakho kuphela zifuna ukugoba kwiindawo zokuzikhupha uze uzicinezele emzimbeni. Umzimba kufuneka uqonde. Hlalani kwi-pose kwithuba elide ngangokunokwenzeka.
3. I-Yoga yokulahlekelwa kwesisindo sinokuzivocavoca okusebenzayo kwimiqulu kwaye nantsi enye yazo: faka iinyawo zakho kwinqanaba le-shoulder and squat phambi kokuba amathanga afinyelele kumgangatho ofanayo womgca. Gcina izandla zakho phambi kwakho kwaye uhlale kule ndawo ngokukhawuleza. Abadlali abanamava banako, kwaye bemi kwizwane zenu.
4. Beka iinyawo zakho ngokubanzi ngokuguqula iinzwane zomlenze wakho ongakwesokudla kwicala nge 90 ° kunye nangokutshixa umzimba kwisalathiso esifanayo, ngokukhawuleza uguqa umlenze wakho. Omnye umlenze kufuneka uhlale kwindawo ehamba phambili, kwaye iminwe kufuneka ifakwe kwi-45 °. Gcina izandla zakho kumgangatho wesigxina, ukuphumla elinye kuphela phantsi, kunye nolunye-uphawule kwicala. Phinda kwiindlela zombini.
5. Hlala kwisisu sakho, usasaze iingalo zakho emacaleni. Bend kwi-back back ngelixa uphakamisa inxalenye esemzimbeni yomzimba kunye nemilenze.

I-Yoga yokunciphisa umzimba

Ucinga ukuba unako ukufumana amaqabunga amahle kuphela xa ubhekene nobunzima obuninzi, kodwa awukwazi. Kukho ukhetho olukhethekileyo lwe-Yoga lokunciphisa le nxalenye yomzimba:

1. Beka esiswini kwaye ufake iintendelezo phantsi kwesitya. Ukuhlenga i-back back and butcks, pha kamisa imilenze kwaye ubambelele kwisisindo somlinganiselo omkhulu.
2. Ukuba usemva, bhinqa imilenze ukwenzela ukuba ama-ankle ajikelezwe phantsi. Khuphula i-pelvis uze ufake izandla phantsi kwayo, uvale kwi-lock. Yibambe umzimba ukuze isuka esifubeni sibe ngamadolo.
3. Yima kuzo zonke iine, kwaye emva kokuphefumula uqala ukulungisa amadolo akho, ukuphakamisa izikhwelo zakho phezulu. Ngenxa yoko, umzimba kufuneka wenze i-angle efanelekileyo. Kubalulekile ukuqinisekisa ukuba izithende aziveli kumgangatho, kwaye kukho ukunqumla kwezihlunu kwiindawo.

Yoga ngezandla ezincinci

Abaninzi ekuqeqesheni abo abanakuyinyamekela kwezandla, nangona ngoku zihlala zikhona izihlunu zibe zibuhlungu kwaye zibuhlungu. Ukuthintela oku kungenzeki, i-yoga ubunzima bokusetyenziswa kwemithwalo yokulahleka komzimba kufuneka ifake:

1. Gxininisa ubuxoki ezandleni zakho kwaye kubalulekile ukucinezela izilwanyana zakho emzimbeni wakho. Nciphise isifuba sakho kufuphi nomgangatho kwaye uhlale kuloo ndawo ukuze ube ngumyinge womzuzu.
2. Thatha ugxininiso lokuxoka, njengokuba ku-bar yeklasi, oko kukuthi, ngokugxininisa kwiintloko, kodwa kufuneka udibanise iintende. Yibambe umzimba kwindawo elungileyo ukuya kumasekhondi angu-30.
3. I-Yoga yokulahleka kwesisindo kubandakanya ukusetyenziswa okunjalo: hlala kwicala lakho uze ufake ingalo yakho ephantsi phantsi kwegxala lakho. Ukuphakamisa i-pelvis ukuze umzimba uphendule, kwaye udonse enye ingalo. Kubalulekile ukubamba i-pose kwisithuba esiphezulu sexesha.