Ungawubeka Kanjani Umlenze Wakho Ngemuva Kwekhanda Lakho: Izinyathelo Ezi-8 Zokukuletha Lapho

-Delile

• Ukulungiselela: Ukuthuthukisa ukuguquguquka, amandla, nokulinganisela
• Uhlezi Phambili Bend
• Ibhande Langaphambi Kwemilenze Ebanzi
• Ijuba Pose
• Ukuma ihlombe
• Ukuma kwekhanda
• Izinyathelo ezilandelayo: Vula izinkalo zakho, izintambo, namahlombe
• Umlenze Cradle Pose
• Ukubuza kweSundial
• Ukubuza Umcibisheli
• Ukuhamba kokugcina: Umlenze ngemuva kwekhanda lekhanda
• Izinzuzo zeLeg Behind Head Pose
• Izinyathelo zokuzivikela
• Ukudla okudlela endlini

I-Eka Pada Sirsasana, noma iLeg Behind Head Pose, iyisivuli se-hip esithuthukile esidinga ukuguquguquka, ukuzinza, namandla okuzuza. Ngenkathi lokhu kubonakala kungabonakala kuyinselele, ungakhuphuka ngendlela yakho yokulungiselela okwandisa ukuguquguquka emgogodleni, okhalweni nasemilenzeni.

Qhubeka ufunde ngezinyathelo ezizokulungiselela ukwakha ngokuphepha nangendlela efanelekile kuLeg Behind Head Pose.

Ukulungiselela: Ukuthuthukisa ukuguquguquka, amandla, nokulinganisela

Ngaphandle kokuthi uguquguquke ngokwemvelo ngezinga elihlukile, kuzodingeka wakhe i-Eka Pada Sirsasana ngezimo ezimbalwa zokulungiselela. Lezi zimo zizokusiza ukuthuthukisa amandla, ibhalansi, nokuqondanisa okulungile okudingekayo ukwenza lokhu kube ngokuphepha.

Ngokuya ngomzimba wakho, kungadingeka ukuthi uhlale wenza lezi zimo phakathi kwezinsuku ezimbalwa, amasonto, noma izinyanga.

Hlala ufudumeza umzimba wakho imizuzu emihlanu kuya kweyishumi ngaphambi kokuya kokuzivocavoca okulandelayo. Gcina ukhumbula ukuthi umzimba wakho kungenzeka uvuleke futhi uguquguquke ngokuhamba kosuku ngokungafani nokusa ekuseni. Cabanga ngalokhu lapho unquma ukuthi yisiphi isikhathi sosuku ozozijwayeza ngaso.

Khumbula futhi ukuthi umzimba wakho ungahluka ngokuguquguquka nsuku zonke.

Uhlezi Phambili Bend

Lokhu kuhlaliswa okuhlelekile kungalungiselela umzimba wakho isenzo sokugoba phambili ngokuvula izinkalo zakho nangemuva. Ngaphambi kokufaka ngokuphelele endaweni, hambisa maphakathi phansi bese ukhuphukela endaweni yokuqala. Kwenze lokhu amahlandla ambalwa ukuze uzwe isenzo se-hinging sezinqulu zakho.

Ibhande Langaphambi Kwemilenze Ebanzi

Lokhu kugoba kwemilenze ebanzi kukhulula izinkalo zakho, iqolo elingaphansi nemilenze. Ukuze ungene ngokujulile kule pose, hlala esitofini noma uvimbe ukuvumela i-pelvis yakho inyakazise iye phambili. Faka umnyombo wakho, gcina umgogodla wakho uqonde, bese ufaka isilevu sakho esifubeni.

Ijuba Pose

Le pose ijikeleza ngaphandle futhi iguqule okhalweni lwakho futhi yelule ukubukeka kwakho. Gxila ekuvuleni ngasesinqeni nasethangeni lakho langaphambili. Ukuze udedele ukungezwani okujulile, bamba le pose imizuzu engafinyelela kwemihlanu kuhlangothi ngalunye. Ukuze uthole ukwesekwa, beka isiguqo ngaphansi kwedolo lakho langaphambili noma inqulu yakho ngapha.

Ukuma ihlombe

Lokhu kuguquka kuthola umgogodla nemilenze yakho kuthambile ngenkathi wakha amandla emahlombe nasentanyeni yakho. Beka ingubo eligoqiwe noma isiguqo esicaba ngaphansi kwamahlombe akho ukuze uthole okwengeziwe.

Ukuma kwekhanda

Lokhu ukuguquka okuthuthukile okudinga amandla amaningi ayisisekelo. Uma ungakwazi ukwenza ukuma okugcwele, yenza izenzo zokulungiselela ngokuletha isisindo sakho ezingalweni zakho ngezinqe zakho emoyeni. Hamba kancane izinyawo zakho ziye ebusweni bakho ukuletha okhalweni lwakho ngokuhambisana namahlombe akho. Hlanganisa imisipha yakho eyinhloko lapha bese uphakamisa unyawo ngalunye ngesikhathi.

Izinyathelo ezilandelayo: Vula izinkalo zakho, izintambo, namahlombe

Ukulandela ukubonakala kokulungiselela, nazi ezinye izinyathelo ezilandelayo zokukulungiselela i-Leg Behind Head Pose. Futhi, kulungile uma ungakwazi ukwenza lezi zibonakaliso ngokuphelele. Kujabulele ukwenza lezi zimo ngokusemandleni akho.

Umlenze Cradle Pose

Hlala onqenqemeni lomqamelo noma ibhlokhi ukutshekisa izinkalo zakho phambili futhi usekele isikhundla somgogodla wakho. Uma ungakwazi ukufinyelela izingalo zakho emlenzeni wakho, mane ubeke izindololwane zakho ngaphansi kwethole lakho izintende zibheke kuwe. Sebenzela ukudweba umlenze wakho futhi ungene emzimbeni wakho. Ukuze welule okuhlukile, yenza le pose ilele ngomhlane.

Ukubuza kweSundial

Gcina umgogodla wakho unwetshiwe phakathi nalesi pose, esivula okhalweni lwakho, imisipha kanye namahlombe. Cindezela ihlombe lakho elingezansi emlenzeni wakho ukulivimba ukuthi lingawi phambili.

Ukubuza Umcibisheli

Umzimba oqinile futhi oguqukayo emuva nangaphezulu uzokusiza ukufezekisa le pose. Phefumulela phezulu futhi ugcine umgogodla nentamo yakho kunwetshiwe.

Ukuhamba kokugcina: Umlenze ngemuva kwekhanda lekhanda

Uma usebenze kuzo zonke izimo zokulungiselela futhi usenamandla okuqhubeka, ungadlulela kuLeg Behind Head Pose manje.

Zama ukuguqula ikhanda lakho ohlangothini ukuze kube lula ukuthola unyawo lwakho ejikelezweni lekhanda lakho. Faka umnyombo wakho ukugcina umgogodla wakho weluliwe.

Izinzuzo zeLeg Behind Head Pose

I-Eka Pada Sirsasana iletha izinzuzo eziningi emzimbeni wakho ngokuxegisa okhalweni, emuva nangemisipha. Lokhu kuletha umuzwa wokukhululeka nokuvuleleka emzimbeni wakho futhi kungehlisa izinga lokushaya kwenhliziyo yakho ngenkathi kukhulisa ukujikeleza kwegazi. Ungathola umuzwa othuthukisiwe wenhlalakahle njengoba wehlisa amazinga okucindezeleka futhi uqeda ubuthi.

Zama ukugcina isimo sokudlala ngenkathi usathuthukisa isiyalo nokuzinikela okudingekayo ukufeza lesi simo. Lezi zimfanelo ezinhle zingadlulela ngokwemvelo nakwezinye izingxenye zempilo yakho.

Noma ungeke ukwazi ukwenza ukubonakaliswa okugcwele kwalesi simo, ungathola izinzuzo zokulungiselela. Lezi zimo zizovula okhalweni lwakho, zithuthukise ukuguquguquka komgogodla, futhi ziqinise ingqikithi yakho.

Izinyathelo zokuzivikela

Iningi labantu lizokwazi ukuzama ukuvezwa kwe-Eka Pada Sirsasana, noma ngabe bengakwazi ukwenza konke ukuma, inqobo nje uma belalela umzimba wabo futhi bangadluli ngaphezu kwemingcele yabo.

Uma unenkinga yentamo, emuva, noma i-hip, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuzama lokhu. Ungalokothi uziphoqe kunoma yisiphi isikhundla noma welule ngaphezu kwemingcele yakho engokwenyama. Qinisekisa ukuthi umoya wakho ubushelelezi futhi ukhululekile kuwo wonke umkhuba wakho. Kufanele uzizwe ukhululekile ngokomzimba nangokwengqondo.

Khumbula ukuthi ezingeni elithile, indlela ukuma ngayo akubalulekile kangako nokuthi izwakala kanjani. Kumqapheli, kungahle kubukeke sengathi awuyi ngokujule kangako ekubekeni, kepha uma uya ezingeni lokuzizwa elinethezekile emzimbeni wakho, khona-ke uthola izinzuzo kusimo ngasinye.

Uma uzoqhathanisa nhlobo, ziqhathanise nokuthi ubuyini izolo nokuthi uhlose ukuba kuphi.

Ukudla okudlela endlini

I-Eka Pada Sirsasana inezinzuzo eziningi futhi iyindawo emnandi yokwengeza ekwenzeni kwakho, noma ingahle ingatholakali kuwo wonke umuntu.

Zijwayeze ngokuphepha futhi usebenze ngaphakathi kwemikhawulo yomzimba wakho. Zinike isikhathi ukhumbule ukuthi imiphumela ihamba kancane. Noma ungakwazi ukwenza ukuma okuphelele, ungajabulela ezinye zezimo zokulungiselela.

Khuluma nodokotela wakho uma unanoma ikuphi ukukhathazeka ngokwezokwelapha ukuthi i-yoga ethuthukile ingase ibe nomthelela. Uma ufisa ukungena ujule ngezinkinga eziyinselele, cabanga ukubhuka izikhathi ezimbalwa ze-yoga nothisha wakho oyintandokazi we-yoga. Noma hlangana nomngani futhi nihambe ngokubambisana ndawonye.