Amaphutha Amakhulu E-Yoga Owenza Ekilasini

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Kungakhathaliseki ukuthi ivamile, iyashisa, i-Bikram, noma i-Vinyasa, i-yoga inohlu lokuwasha lwezinzuzo. Okokuqala: Ukwanda kokuguquguquka kanye nokuthuthuka okungaba khona ekusebenzeni kwezemidlalo, ngokusho kocwaningo olwenziwe ku- Ijenali Yomhlaba Wonke YeYoga. Ukugeleza kungakusiza nokulungiselela umzimba wakho ukukhulelwa. Bese kuba khona uhlangothi lwakho lwengqondo, futhi. Ukuvula inja yakho ebheke phansi kunganciphisa ingcindezi nokukhathazeka futhi kube ngcono impilo yakho yonke yengqondo.

Kepha uma ukwenza ngokungalungile, khona-ke ungalimaza-esikhundleni sokusiza-umzimba wakho kanye ne-yoga yakho yokwenza. Sihlangane noJulie Brazitis, ofundisa eLyons Den Power Yoga eNew York City, ukukhomba amaphutha amakhulu we-yoga ongawenza ekilasini.

1. Ukubamba umoya wakho ngokusebenzisa izimo eziyinselele

Bobabili abaqalayo kanye nabasebenza nge-yoga abanolwazi ngokufanayo bavame ukubamba noma ukunciphisa umphefumulo wabo ngesikhathi sokubhekana nezinselele. Esikhundleni salokho, kufanele ucindezele umoya wakho ngalezi zikhathi ezinzima, kusho uBrazitis. Ukuphefumula "kuyithuluzi elihle lokuthola kalula umzimba, uhlale endaweni, futhi uthole ukubonakaliswa okukhulu kwe-pose," usho kanje.

2. Ukusebenzisa unyawo lwangaphambili olungami kahle ku-warrior I

Kulula ukweqa lapho uhamba ngokushesha ngokugeleza. Umgomo wakho kufanele kube ukuthi unyawo lwakho lwangaphambili lubheke ngehora leshumi nambili ngesikhathi se-warrior I, esikhundleni sokuphuma. Lokhu kusiza ukugcina idolo lakho ligxunyekwe ngokuphepha phezu kweqakala futhi kukusiza ukuthi ubeke izinkalo zakho phambili kombhede wakho we-yoga.

3. Ukuvumela amehlo akho azulazule ekamelweni

I-Drishti, okuyi-Sanskrit esho "ukubuka okugxilile," yilapho amehlo ebekwe kumkhuba wakho we-yoga. Ingxenye ebalulekile yokuthola ubukhona, ibhalansi, namandla okugeleza phakathi, leli qhinga lisiza nasekugxileni. Kulula ukuphazanyiswa yifomu lomuntu othile elimangalisayo le-headstand, noma okuthile okwenzeka ngaphandle kwewindi. Kodwa i-Brazitis ithi "ukubheka iphuzu elilodwa elingokwenyama ekamelweni phakathi nokuma ngakunye kuzogxilisa ingqondo yakho, ukuphefumula kwakho, nokwenza kwakho."

4. Khohlwa ukusimamisa umnyombo wakho

"Ngokudonsa umgodi wesisu sakho ngaphakathi nangaphezulu ubheke emgogodleni wakho, ngokwemvelo uzokhulula ukhalo nesinqe esiphansi ukwenza konke ukuma kube namandla futhi kube nempilo," kusho uBrazitis. Ukuvumela umgogodla wakho uwe lapho kungakubangela khona ukuthi uvule umhlane wakho ophansi (ngenxa yomgogodla odonsa phambili), okufaka ingcindezi kumhlane wakho ophansi. Kungakho, noma ngabe uyajikeleza noma wenza ukusebenza kwe-HIIT, uzozwa kakhulu abafundisi bememeza bathi "Bopha umnyombo wakho!" I-Yoga ngokuqinisekile ayihlukile. Hlanganisa umnyombo wakho ngokuletha inkinobho yakho yesisu emgogodleni wakho nasekuqiniseni i-abs yakho.

5. Ukunganiki amanzi ngokwanele

Zonke izinhlobo ze-yoga, ikakhulukazi i-yoga yamandla ashisayo, ziyazikhandla futhi zidinga ukuthi umzimba unikezwe amanzi futhi uphethiswe ngaphambi kokuzilolonga. Ukukhohlwa ukwenza kanjalo, noma ukubukela phansi ukuthi kufanele uphuze kangakanani ngaphambi noma ngesikhathi sokuzivocavoca, kuyiphutha elijwayelekile kodwa eliyingozi, kusho uBrazitis. “Ngike ngabona abafundi belwa futhi bayeke ngokuzilolonga uma bengenawo amanzi ngendlela efanele,” usho kanje. "Ngincoma ukuthi amanzi okuphuza athuthukiswe ngama-electrolyte emahoreni angaphambi kokuzijwayeza bese ugcwalisa ngesandla esivulekile ngemuva kwalokho."

6.Rukwengeza umhlane wakho ekukhuphuleni maphakathi

Ngesikhathi sokuzijwayeza i-Vinyasa yoga, ukuphakamisa uhhafu kuyisimo esishintshayo phakathi kwepulangwe eliya phambili nephansi (noma i-Chaturanga). Umgomo: ukudweba amahlombe akho phansi emhlane wakho ukuze udale umgogodla omude oqondile ngaphambi kokunyakaza okulandelayo. Iphutha elivamile ukuphakamisa phakathi komgogodla wakho, okuzungeza umhlane wakho. I-Brazitis ithi uma unezintambo eziqinile, ukuguqa ngamadolo kungasiza. Ungacindezela izintende zezandla zakho ezinqeni zakho bese ufinyelela umqhele wekhanda lakho phambili.

7. Ukufaka amahlombe akho ngaphansi kwezinqulu zakho eChaturanga

I-Chaturanga, noma ukusuka epulangeni eliphezulu ukuya epulangeni eliphansi, kungaba inselele kubafundi bawo wonke amazinga ngesikhathi sokugeleza kwe-Vinyasa. Ukwenza okungalungile kungabeka ubunzima obungadingekile emalungeni ehlombe nomgogodla. "Ngivame ukubona abafundi bethuthela eChaturanga sengathi benza 'isibungu,' bejikela emahlombe abo phansi komata babo ngenkathi amabhuzu abo ebambelele phezulu emoyeni," kusho uBrazitis. Esikhundleni salokho, uthi, "donsela amahlombe emhlane wakho ukuze uhlanganise, gcina i-pelvis ingathathi hlangothi, futhi udonse umgodi wesisu sakho phezulu."

8.Ukuzijwayeza ukuma kwezinyawo okungalungile esihlahleni somuthi

Uzwa ukulinganisela okungazinzile ngonyawo olulodwa, ungacabangi ngokushesha ngokwanele okwamanje, bese ubeka unyawo lwakho oluphakanyisiwe nomaphi lapho luzwa luqine kakhulu-kubantu abaningi olungaba ngqo noma ngokwengxenye engxenyeni engaphakathi yedolo lakho . I-Brazitis ithi ingafaka ubunzima ejoyintini. "Umgomo uwukubeka unyawo lwakho kwelinye ithanga elingaphakathi noma umsipha wangaphakathi wethole," usho kanje.

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