7 Yoga Poses Ongakwenza Esihlalweni

-Delile

• Kuhlezi Intaba (Tadasana)
• U-Warrior I (Virbhadrasana I)
• Bahlezi Phambili Bend (Paschimottanasana)
• Izikhali Zokhozi (Garudasana Arms)
• Reverse Ingalo Bamba
• Ukuhlala okulula okuhleliwe (iParivrtta Sukhasana)
• Ukwelulwa Komlenze Owodwa (Janu Sirsasana)

Kuyaziwa kulezi zinsuku ukuthi "i-yoga ingeyawo wonke umuntu." Kodwa ingabe lokho kuyiqiniso ngempela? Ngabe ngempela kungenziwa yiwo wonke umuntu? Ngisho nalabo okuthi, ngenxa yobudala, ukungaguquguquki, noma ukulimala, badinga ukuziqeqesha ngokuphelele esihlalweni?

Impela!

Eqinisweni, abantu abadala bangakwazi ukuthola okuningi nge-yoga kunabafundi abaningi. Njengoba ama-hemispheres amabili obuchopho asetshenziswa ngokulinganayo njengoba sikhula, singaletha ukuqonda okungcono kakhulu kwi-yoga, ngaleyo ndlela sisebenzise ukuxhumana kwengqondo nomzimba ngempumelelo kakhulu kunabafundi abancane.

Khumbula ukuthi abantu abadala asebekhulile abanemingcele uma kukhulunywa ngokuzijwayeza i-yoga, ngaphandle kokuthi mhlawumbe basebenzise amadivayisi ajwayelekile abantu abasha abawasebenzisayo, njengamabhulokhi noma amabhande. Kodwa-ke, usihlalo weyoga kungaba yindlela okufanele ihanjelwe abantu:

• ngezinkinga zokulinganisela
• ebheka ukuqala kancane
• ngubani nje ongazizwa ethembeke ngokwengeziwe ukuqala ngale ndlela

Ayinazo izinzuzo ze-yoga ejwayelekile, njengokusiza ngokucindezeleka, ubuhlungu nokukhathala - kepha futhi ingasiza ngokugcoba okuhlangene, ibhalansi, nezinkinga eziqondene nobudala ezinjengokunqamuka kokuya esikhathini kanye nesifo samathambo.

Lokhu kulandelana kuzozuzisa noma ngubani othanda ukwenza i-yoga esihlalweni, njengabantu abadala noma labo abasesihlalweni emsebenzini. Khumbula ukuthi ufuna isihlalo esiqinile ozizwa ukhululekile futhi uzinze kuso. Lokho kusho ukuthi azikho izihlalo zasehhovisi ezinamasondo noma yini ezwa ukuxegiswa.

Futhi qiniseka ukuqala i-pose ngayinye ngokuqinisekisa ukuthi i-butt yakho itshalwe ngokuqinile esihlalweni. Uzofuna ukuhlala emaphethelweni angaphambili esihlalweni kepha uhlale esihlalweni ngokwanele ukuze uzizwe uzinzile.

Kuhlezi Intaba (Tadasana)

Lesi yisimo esihle sokubandakanya umongo wakho, ungene ngokuma kwakho, futhi ugxile ekuphefumuleni kwakho. Woza kule posi ngemuva kokuvela ngakunye okungezansi.

1. Thatha umoya ojulile futhi uhlale uqonde, welula umgogodla wakho.
2. Njengoba ukhipha, phuma ungene esihlalweni ngamathambo akho okuhlala (ingxenye ephansi kakhulu yomsila wakho, noma amaphuzu amabili athatha isisindo lapho uhleli).
3. Imilenze yakho kufanele ibe ngama-engela angama-90-degree, amadolo ngqo phezu kwamaqakala akho. Ufuna ukuba negumbi elincane phakathi kwamadolo akho.Imvamisa, isibhakela sakho kufanele silingane phakathi kwamadolo akho, yize isakhiwo sakho samathambo singadinga indawo eningi kunalena.
4. Thatha umoya ophefumulayo futhi lapho ukhipha umoya, gingqa amahlombe akho ngomhlane, udonse inkinobho yakho yesisu ungene emgogodleni wakho, futhi uphumule izingalo zakho phansi ezinhlangothini zakho. Uma isihlalo sakho sinendawo yokubamba izingalo, ungadinga ukuthi uzikhiphele ngaphambili ngaphambili nje kancane noma kancane, ukusula izindawo zokubamba izingalo.
5. Faka imilenze yakho ngokuphakamisa izinzwane zakho bese ucindezela ngokuqinile kuwo wonke amagumbi ezinyawo zakho.

U-Warrior I (Virbhadrasana I)

1. Ukuqala eNtabeni Ehleliwe, thatha umoya. Njengoba uhogela, phakamisela izingalo zakho ezinhlangothini, bese uphakamisa izandla zakho phezulu ukuze uhlangane ngenhla kwekhanda lakho.
2. Hlanganisa iminwe yakho ndawonye, ​​ugcine iminwe yakho yesikhombi nezithupha ngaphandle, ngakho-ke ukhomba ophahleni ngqo phezu kwekhanda lakho.
3. Njengoba ukhipha umoya, gudluza amahlombe akho ezindlebeni zakho, uvumele amahlombe akho ehle ngomhlane. Lokhu kuzobandakanya i-capsule yamahlombe (imisipha ebamba ukuhlangana kwehlombe lakho ndawonye).
4. Qhubeka uphefumule kanzima ngisho nokuphefumula njengoba uhlala lapha, uthatha okungenani ukuphefumula okungu-5 ngaphambi kokukhipha izandla zakho ezihlanganisiwe ku-exhale bese uvumela izingalo zakho zibuyele ezinhlangothini zakho.

Bahlezi Phambili Bend (Paschimottanasana)

1. Donsela eNtabeni Ehleliwe, ugxile ekwandiseni umgogodla wakho, bese umane ugoqe imilenze yakho. Ungaqala ngezandla zakho zihlale emathangeni akho bese uzifaka emilenzeni yakho njengoba usonga ukwesekwa okwengeziwe, noma ungazigcina ezinhlangothini zakho njengoba usebenzela ukubeka umhlwenga wakho emathangeni akho.
2. Thatha ukuphefumula okungu-5 noma ngaphezulu kulokhu. Ihlikihla amathumbu akho, isize ngokugaya ukudla, kanye nokwelula umgogodla wakho ngokulula bese welula imisipha yakho yangemuva.
3. Uma usulungile, phefumulela ngaphakathi njengoba uphakamisa i-torso yakho ibuyele endaweni eqondile.

Izikhali Zokhozi (Garudasana Arms)

Lokhu ukuma kukhulula amahlombe akho nomhlane ongaphezulu njengoba kuzinza futhi kuguqule ukuhlangana kwehlombe lakho.

1. Thatha umoya bese, njengoba uhogela, welulela izingalo zakho ezinhlangothini zakho.
2. Njengoba ukhipha umoya, letha phambi kwakho, uvule ingalo yakho yangakwesokudla ngaphansi kwesobunxele bese ubamba amahlombe akho ngezandla eziphikisanayo, uzange.
3. Uma unokuguquguquka okwengeziwe emahlombe akho, ungakhulula ukubamba kwakho bese uqhubeka nokusonga izingalo zakho zangaphambili kuze kube yilapho iminwe yakho yangakwesokudla ihlala entendeni yesandla sakho sobunxele.
4. Ukuhogela, phakamisa izindololwane zakho ngamasentimitha ambalwa ukuphakama.
5. Ukuphefumula, gingqa amahlombe akho phansi, uwahlise kude nezindlebe zakho.
6. Thatha ukuphefumula okumbalwa, uphindaphinde ukuphakamisa indololwane kanye nehlombe lamahlombe uma uthanda.

Reverse Ingalo Bamba

Lokhu kwelula amahlombe akho futhi kuvule isifuba sakho, esingakusiza ngokuma, ukucindezeleka, nobunzima bokuphefumula.

1. Njengoba uhogela, welula izingalo zombili ziye ezinhlangothini zakho, izintende phansi.
2. Njengoba ukhipha umoya, gingqa amahlombe womabili uye phambili kancane, okugoqa izintende zezandla zakho ukuze zibheke ngemuva kwakho, bese ugoba izindololwane zakho bese uvumela izandla zakho zijike ngemuva komhlane wakho.
3. Hlanganisa izandla nganoma iyiphi indlela oyithandayo (iminwe, izandla, izihlakala, noma izindololwane) bese udonsa izandla zakho ngobumnene ngaphandle kokudedela ukubamba kwakho.
4. Uma ubambe isihlakala noma indololwane, qaphela ukuthi likuluphi uhlangothi.
5. Ngemuva kokuthi uthathe u-5 kancane, ngisho nokuphefumula ngezingalo kuboshwe ngale ndlela, faka esinye isihlakala noma indololwane bese ubamba ukuphefumula okungu-5.

Ukuhlala okulula okuhleliwe (iParivrtta Sukhasana)

Ukusonteka kufaka usizo ngezinhlungu ezisezingeni eliphansi futhi kusiza ukugaya nokusakazeka. Zivame ukubizwa ngokuthi "detox" poses.

Yize uzobuyela esihlalweni sakho ukukusiza ukuthi usonteke lapha, khumbula ukuthi awufuni ukusebenzisa isihlalo ukuze uzenzele ukujija okujulile. Umzimba wakho uzoba nendawo yokumisa yemvelo. Ungayiphoqeleli ngokudonsa ngezandla zakho. Ukuphoqa i-twist kungadala ukulimala okungathi sína.

1. Njengoba uhogela, nweba umgogodla wakho futhi uphakamise izingalo zakho ezinhlangothini zakho naphezulu.
2. Njengoba ukhipha, khotha kancane uye kwesokudla ngomzimba wakho ongaphezulu bese wehlisa izingalo - isandla sakho sokudla sizohlala esihlalweni emuva futhi sikusize ukuthi usonteke kahle, isandla sakho sobunxele sizohlala eceleni kwakho.
3. Bheka ehlombe lakho langakwesokudla. Sebenzisa ukubamba kwakho esihlalweni ukukusiza ukuthi uhlale ku-twist kodwa hhayi ukuyijulisa.
4. Ngemuva kokuphefumula okungu-5, dedela lokhu kusonteka bese ubuyela ekubhekeni ngaphambili. Phinda ohlangothini lwakho lwesobunxele.

Ukwelulwa Komlenze Owodwa (Janu Sirsasana)

Ungasondeza kancane eduze komphetho wesihlalo sakho ngalena. Vele uqiniseke ukuthi usesesihlalweni ngokwanele ukuthi ngeke ushelele.

1. Ukuhlala uphakeme, welula umlenze wangakwesokudla, ubeke isithende sakho phansi, izinzwane zikhombe phezulu - lapho usondela emaphethelweni esihlalo, umlenze ungawuqonda ngqo. Kepha futhi, khumbula ukuthi wesekwa kangakanani ngaphambi kokugoqela phambili.
2. Phumuza izandla zombili emlenzeni wakho oweluliwe. Njengoba uhogela, phakamisa ngomgogodla wakho, futhi lapho uphuma, qala ukugoba umlenze wakho wangakwesokudla, uhambise izandla zakho phansi komlenze wakho njengoba uhamba.
3. Thatha lokhu kunweba kuze kufike lapho uthanda ngaphandle kokuhlunga noma ukuphoqa noma yini futhi uzizwe usekelwa, kusihlalo nangezandla zakho. Uma ukwazi ukufinyelela ngaphansi emlenzeni wakho, cabanga ukubamba emuva kwethole lakho noma iqakala lakho.
4. Faka futhi ukhiphe kancane kancane nangokulinganayo amahlandla ama-5 kulesi sikhundla, ungene ujule isikhathi ngasinye, bese udedela i-pose ngokusebenzisa i-inhale ukukusiza uvuke. Phinda le pose ngokuvula umlenze wakho wesobunxele, uhlolisise ukuthi umzimba wakho usekelwe kangakanani onqenqemeni lwesihlalo bese uqondisa kabusha idolo lakho lomlenze wesokunene phezu kweqakala ngaphambi kokugoba.

Izithombe: Umzimba osebenzayo. Umqondo Wokudala.