5 I-Yoga Poses Iphelele Kwabaqalayo

-Delile

• I-Mountain Pose (Tadasana)
• Dlulisa i-Fold (Uttanasana)
• IPlank Pose (Uttihita Chaturanga Dandasana)
• Inja Ebheke Phansi (Adho Mukha Svanasana)
• Iposi Lengane (Balasana)

Ukubuka konke

Uma ungakaze ukwenze ngaphambilini, i-yoga ingazizwa isabisa. Kulula ukukhathazeka ngokungaguquguquki ngokwanele, ukuma okwanele, noma ngisho nokubukeka nje kusile.

Kepha i-yoga akuyona nje leyo yokuhlanya ingalo yokuhlanya, ukuma kwe-pretzel okuthandwa kakhulu ezinkundleni zokuxhumana. Kungaba lula ukuqala bese usebenze ngendlela yakho ekubhekeni okuphambili kakhulu.

Noma ngabe ufuna ukufunda iminyakazo eyisisekelo ngaphambi kokuthatha ikilasi, thola amathiphu wokuthi ungaqala kuphi ngomkhuba wasekhaya, noma funda izindlela ezimbalwa zokuthuthukisa ukuguquguquka, nakhu ukulandelana okungakuqalisa.

Lokhu kulandelana kuyisisekelo sokubingelelwa kwelanga. Uma uthatha noma yiliphi i-Vinayasa noma isigaba sokugeleza, cishe uzosebenza ngalokhu kulandelana okuyisisekelo.

I-Mountain Pose (Tadasana)

Le pose ibukeka ilula, ngoba ngokuyisisekelo imile nje. Kepha kuyisisekelo sakho konke okunye ukuma nokungena ngaphakathi.

Uma wenza lokhu ngenkuthalo, uzobe usebenza ithumbu lakho nemilenze, futhi uzobe uzibeka phansi. Lokhu kungaba kuhle ukuzethemba nokunciphisa ukukhathazeka.

1. Yima ngezinzwane zakho ezinkulu ungazithinti, nezithende zakho ziqhelelene kancane. Indlela enhle yokulinganisa ukuma kwakho ukubona ukuthi izinzwani zakho zesibili ziyafana yini.
2. Cindezela kuwo womane amakhona ezinyawo zakho: uzwane olukhulu, uzwane oluncane, isithende sohlangothi lwangakwesokudla, isithende sohlangothi lwesobunxele. Njengoba ucindezela ezinyaweni zakho, zwa ukuthi lokho kuhlanganisa kanjani umlenze wakho wonke futhi kugcina leyo misipha isebenza.
3. Thatha umoya ojulile bese ugoqa amahlombe akho phezulu nangemuva, uwakhulule phansi, ngakho-ke amahlombe akho ehlombe aphumule komunye nomunye futhi intamo yakho yinde.
4. Thatha ukuphefumula okumbalwa lapha. Vala amehlo akho uma uthanda.

Dlulisa i-Fold (Uttanasana)

Uma usukulungele ukuqhubeka, thatha umoya ojulile.

1. Uma uhogela, phakamisa izingalo zakho ezinhlangothini naphezulu, ngaphezu kwekhanda lakho.
2. Ku-exhale yakho, dedela izingalo zakho (kungaba ngaphambi komzimba wakho noma eceleni, njenge-swan dive) njengoba ugoqa isifuba sakho phezu kwemilenze yakho. Ngokokuqala ngqa, okungenani ukugoba okuncane emadolweni akho. Akunandaba ukuthi uguquguquka kangakanani, izintambo zakho zizobanda lapho uqala, futhi uzofuna ukuba mnene nazo.
3. Njengoba ukhululeka ungene ku-pose ngaphezulu, qala ukulungisa imilenze yakho kuze kufike lapho uzizwa umuhle khona. Noma yini ecindezelayo noma ebuhlungu yokudubula kufanele imise ukuhamba kwakho ngokushesha. Vumela amandla adonsela phansi enze umsebenzi lapha - ungazidonseli phansi bese uzama ukuphoqa isibaya.
4. Ungabeka izandla zakho phezu kwezinsimbi zakho, izinyawo zakho, noma phansi. Lokhu ngokunwebeka kukhulisa umgogodla wakho nemisipha yakho, futhi futhi kuyindlela enhle yokusebenza kubhalansi.

IPlank Pose (Uttihita Chaturanga Dandasana)

Lesi yisimo esisebenza kakhulu esisebenza yonke imisipha yomzimba wakho wangaphambili.

1. Kusuka ku-Forward Fold, beka izandla zakho phansi, uguqe ngamadolo njengoba kudingeka ukwenza lokho. Hlehlela emuva umlenze owodwa ngesikhathi, uze ube sePlank Pose ephezulu.
2. Cindezela ezandleni zakho, gcina imilenze yakho ifana futhi ihlanganyele, bese udonsela ibhathini lakho lesisu ulibhekise emgogodleni.
3. Thatha ukuphefumula okumbalwa lapha, usebenza ingqikithi yakho nezingalo zakho.

Kulula ukulahla okuncane kakhulu bese uthola "ubhanana emuva" noma ukuzingela amahlombe akho. Indlela enhle yokuthola lokhu njengesiqalayo ukuthola umngani ukuthi abuke umumo owenzayo ohlangothini.

Umzimba wakho ongaphezulu, kusukela ezandleni zakho phansi, kuze kufike okhalweni lwakho, kufanele ume uqonde, uvumele amanye amajika ngenxa yemigogodla yemvelo yomgogodla.

Inja Ebheke Phansi (Adho Mukha Svanasana)

Lokhu ukuma kukhulisa umgogodla wakho, kwelula imisipha yakho yomlenze ongemuva, nezinsiza ekugayeni. Njengoba kuyi-inversion emnene, ingakhipha ukucindezeleka, isize ngokuphathwa ikhanda, futhi yehlise isimiso sezinzwa.

1. Kusuka ku-Plank Pose, phonsela ezandleni zakho bese uphakamisa okhalweni lwakho phezulu futhi emuva ku-inhale. Into eyodwa engaba yinkohliso ngalesi pose, futhi, ukugcina amahlombe akho ebandakanyekile kepha ungasebenzi kanzima, nokugcina umgogodla ongathathi hlangothi.
2. Imilenze yakho kufanele iqonde, nezithende zakho zisebenze phansi. Kungenzeka kube khona isikhala phakathi kwezithende zakho naphansi. Ungaguquguquka kakhulu, kepha uma imilenze yakho ithe ngcí ohlangothini olude, cishe ngeke ube nezithende zakho kuze kufike phansi. Kulungile. Gcina imilenze yakho isebenza futhi izithende zifinyelela phansi.
3. Isikhathi sakho sokuqala kule pose, susa izinyawo zakho kancane ukufudumeza imisipha yakho yomlenze.

Iposi Lengane (Balasana)

Kunoma yiliphi ikilasi le-yoga, lesi yisimo esihle sokuza uma ufuna ukuphumula futhi usethe kabusha uhlelo lwakho lwezinzwa.

1. Inja ebheke phansi, thatha umoya. Lapho ukhipha umoya, dedela amadolo akho phansi, udonse izinkalo zakho emuva ezithendeni zakho, bese uphumule ibunzi lakho phansi.
2. Ungashiya izingalo zakho zeluliwe phambi kwakho noma uzidonsele eceleni komzimba wakho, izandla ziphumule izintende phezulu ngasezinyaweni zakho.
3. Lesi yisimo sokubuyisela esimweni, ngakho-ke sivumelanise nezidingo zakho. Uma ufuna ukunweba amadolo akho kancane, yenza kanjalo. Njengawo wonke amafolda angaphambili, le pose iyakhulisa. Ixegisa umgogodla, amahlombe, nentamo, futhi ibhucunge izitho zakho zangaphakathi.

UGretchen Stelter waqala uhambo lwakhe lwe-yoga ngemuva kokubona ukuthi wayekuthanda ukusebenza njengomhleli nombhali owayehlala kwikhompyutha yakhe usuku lonke, kodwa wayengakuthandi okwakwenzela impilo yakhe noma impilo yakhe ejwayelekile. Ezinyangeni eziyisithupha ngemuva kokuphothula i-RYT yakhe yamahora angama-200 ngo-2013, wenziwa ukuhlinzwa okhalweni, okwamnikeza umbono omusha ngokuphelele ngokunyakaza, ubuhlungu, neyoga, okwazisa imfundiso yakhe nendlela asebenza ngayo.