Izikhathi Ezingu-10 I-Yoga Ingaba Ubuhlungu Entanyeni Yakho Nalokho Okufanele Ukwenze

-Delile

• 1. Inhloko
• Hlola umnyombo wakho
• Thola indawo efanele yokuphumula ikhanda lakho
• Sebenza nge-spotter enhle
• Sebenzisa udonga bese usebenza kwezinye izimo
• Zama lokhu
• 2. Ukuma ehlombe
• Zama lokhu
• 3. Plow Pose
• Zama lokhu
• 4. Izinhlanzi Pose
• Zama lokhu
• 5. Imfezi
• Zama lokhu
• 6. Inja Ebheke Phambili
• Zama lokhu
• 7. Unxantathu
• Zama lokhu
• I-engeli eseceleni enwetshiwe ne-Half Moon Pose
• 8. Ukusonteka kubeka
• Zama lokhu
• 9.I-yoga yasemoyeni
• 10. Ezinye izimo zempilo
• Amathiphu
• Ukuthatha

Abantu abaningi benza ukuma kwe-yoga, okungenani ngokwengxenye, ukudambisa izinhlungu nokungezwani emzimbeni. Kepha, ukuma okuthile kwe-yoga kungabeka ubunzima nengcindezi entanyeni, okuholele ebuhlungwini noma ekulimaleni.

Kunezimo eziningana ezidinga ukunakekelwa okwengeziwe ukugwema ubuhlungu bentamo. Futhi kunezinyathelo eziningi ongazithatha ukuqinisekisa ukuthi uprakthiza i-yoga ngendlela ephephile, esebenzayo, futhi efanele umzimba wakho, ikhono, nemiphumela oyifunayo.

Nazi izikhathi ezili-10 lapho i-yoga pose ingalimaza intamo yakho, ukuthi ungakugwema kanjani, nezinye izeluleko ezinhle.

1. Inhloko

Ukuma kwekhanda kwenza phezulu kohlu ngoba kudinga amandla omzimba nomgogodla omningi ngakho-ke awusekeli wonke umzimba wakho ngekhanda nentamo.

Le pose ingadala ukucindezelwa entanyeni yakho ngoba leyo ngxenye yomgogodla wakho ayiklanyelwe ukuxhasa isisindo somzimba wakho.

Sebenzela ukwenza i-headstand ngokwakha amandla emzimbeni wakho ophezulu nezinye izinto. Izimbalwa zalezi zimo yilezi:

• Ihlengethwa
• Ipulangwe lesandulela
• Inja Ebheke Phansi

Hlola umnyombo wakho

Ukuze uqiniseke ukuthi unamandla ayisisekelo adingekayo, uma nje uphakamisa izinyawo, faka imilenze yakho esifubeni imizuzwana emihlanu egcwele ngaphambi kokuyiphakamisa yonke indlela.

Thola indawo efanele yokuphumula ikhanda lakho

Ukuthola indawo lapho kufanele ubeke khona ikhanda lakho phansi, beka isisekelo sesandla sakho phezulu ekhaleni lakho bese ufinyelela umunwe wakho ophakathi phezulu kwekhanda lakho. Le ndawo ivumela intamo yakho ukuthi izinze futhi isekelwe.

Sebenza nge-spotter enhle

Umuntu okwazi ukukubona nokukuhlenga angazuzisa kakhulu kunokusebenzisa udonga wedwa. Uma unenketho yomunye umuntu, zisebenzise. Bangakusiza ukuthi ulungise umzimba wakho futhi bakunikeze izinkomba zomlomo zokukuletha ekuqondanisweni okuphephile.

Sebenzisa udonga bese usebenza kwezinye izimo

• Ukuguqulwa okuhlukile kufaka phakathi i-Legs-Up-the-Wall Pose noma iHalf Shoulderstand.
• Uma eyodwa itholakala, ungasebenzisa i-inversion sling ukulengisa ubheke phansi.
• Noma ungazijwayeza ukufaka ingcindezi phezulu kwekhanda lakho ngokwenza iRabbit Pose.

Zama lokhu

• Uma wenza i-headstand, zungezisa izingalo zakho zangaphambili nezindololwane ungene phansi.
• Qiniseka ukuthi awuzwa ingcindezi noma umuzwa ngaphakathi kwekhanda lakho.
• Ungalinyakazisi nakancane ikhanda lakho lapho uku-pose.

2. Ukuma ehlombe

Ukuma kwehlombe kufaka ingcindezi entanyeni futhi kungaholela ekutheni kube nzima kusuka ukweqa ngokweqile. Lokhu kungaholela ekuphatheni kabi, ebuhlungwini nasekulimaleni.

Zama lokhu

• Sebenzisa umcamelo oyisicaba, ingubo eligoqiwe, noma ithawula ngaphansi kwamahlombe akho ukuze uhlanganise, ukwesekwa nokuphakanyiswa okwengeziwe.
• Hlanganisa phezulu kwamahlombe akho nomphetho wephedi bese uvumela ikhanda lakho ukuthi lihlale phansi.
• Gcina isilevu sakho singene esifubeni sakho futhi ungahambisi intamo yakho.

3. Plow Pose

I-Plow Pose ivame ukwenziwa kanye ne-shoulderstand futhi ingadala ukukhathazeka okufanayo.

Zama lokhu

• Ukuze uvikeleke kulokhu ukuma, gcina izandla zakho emuva emuva ukuze uthole ukusekelwa. Lokhu kuyasiza ikakhulukazi uma izinyawo zakho zingafinyeleli phansi.
• Sebenzisa isihlalo, amakhushini, noma amabhlogo ukusekela izinyawo zakho.

4. Izinhlanzi Pose

Le asana eguqa emuva ingadala i-hyperextension entanyeni, okuholele ekuphatheni kabi, ezinhlungwini nasekulimaleni. Ukuze uphephe, gwema ukusheshe ubeke ikhanda lakho emuva, ikakhulukazi uma ungakhululekile kulesi sikhundla.

Kukhona ukuhlukahluka okuningana kweFish Pose.

Zama lokhu

• Yenza othile akubone njengoba ubeka ikhanda lakho emuva.
• Ungagcina isilevu sakho singene esifubeni sakho noma usebenzise amakhushini namabhulokhi ukusekela ikhanda lakho uma ulivumela ukuba libuyele emuva.
• Sebenzisa i-bolster noma ithawula elijiyile eligoqwe kunxande omncane ngaphansi kobude bomhlane wakho njengokwesekwa.

5. Imfezi

Lokhu ukuma okugoba emuva kungadala ukucindezelwa entanyeni yakho lapho ubeka ikhanda lakho emuva.

I-Sphinx Pose iyindawo emnene engasetshenziswa esikhundleni seCobra.

Zama lokhu

• Ukuze ushintshe i-Cobra Pose, gcina izinga lesilevu sakho phansi noma ungene ngaphakathi ubheke phansi.
• Dweba amahlombe akho phansi bese ubuyela emuva ezindlebeni zakho.
• Ungenza i-Baby noma iHalf Cobra esikhundleni sokuza kuphela.

6. Inja Ebheke Phambili

Lokhu ukuma kungadala okunye ukukhathazeka okufanayo neCobra uma uvumela ikhanda lakho lihlehle emuva.

Zama lokhu

• Ukwenza lokhu kuphephe ngokuphepha, dweba amahlombe akho emuva naphansi, kude nezindlebe zakho.
• Gcina isilevu sakho sifana phansi futhi ubheke iphuzu ngqo phambili noma phansi kancane.

7. Unxantathu

Lokhu ukuma okumile kungadala ukungezwani entanyeni nasemahlombe akho.

Uma ufisa, ungangeza emigqeni yentamo ngokuphendulela amehlo akho phezulu ophahleni bese wehlela phansi.

Zama lokhu

Ukwenza i-Triangle ibe ntofontofo entanyeni yakho:

• Uma ugcina amehlo akho nobuso bukhuphukele phezulu, faka isilevu sakho kancane.
• Kunalokho ungabeka ikhanda phansi ukuze ubeke indlebe yakho ehlombe.
• Noma, ungaguqula ikhanda lakho libheke ngqo phambili noma phansi.

I-engeli eseceleni enwetshiwe ne-Half Moon Pose

Kulezi zimo ezimbili, intamo yakho isendaweni efanayo naku-Triangle. Ungenza ukuguqulwa okufanayo, kufaka phakathi ukujikeleza kwentamo.

8. Ukusonteka kubeka

Ukuma, ukuhlala phansi, nokuhlanekezela okuphakeme kungadala ubunzima entanyeni yakho uma ujika noma welula intamo yakho kakhulu. Abanye abantu beqa intamo ukuze bangene ngokujulile ku-pose, kepha isenzo sokusonteka kufanele siqale phansi komgogodla wakho.

Zama lokhu

• Ekuphambaneni, gcina isilevu sakho singathathi hlangothi futhi singene esifubeni sakho.
• Ungabuyisela ikhanda lakho esimweni esingathathi hlangothi noma ubheke ngakolunye uhlangothi.
• Khetha indawo entofontofo kunayo yonke entanyeni yakho.
• Gcina ukugxila kwe-twist emgogodleni.

9.I-yoga yasemoyeni

Qaphela lapho wenza noma iyiphi i-yoga yasemoyeni ebeka ingcindezi entanyeni nasemahlombe akho.

Lolu hlobo lwe-yoga ludinga amandla amaningi, futhi kulula ukulimaza intamo yakho kuzimo ezinjengokuma kwehlombe, ukuhlehla emuva, nokuphindisela. Ukuma lapho ubeka khona ikhanda lakho phansi noma emuva nakho kungaba yingozi.

Indwayimane yokuguqula ingasiza kakhulu lapho isetshenziswa ngendlela efanele.

Ungenza ukuguqula okulula ngokusekela izinkalo zakho ngamakhushini bese ubeka indwangu ezungeze umhlane wakho ophansi. Bese uhlehla emuva bese ugoqa imilenze yakho ngendwangu, ulenga ubheke phansi. Vumela izandla zakho ukuthi zithinte phansi noma zibambelele endwangu.

10. Ezinye izimo zempilo

Uma unezimo zezempilo noma ukukhathazeka okuthinta intamo yakho, ungahle ube sengozini yokulimala entanyeni.

Abantu abane-osteopenia noma i-osteoporosis basengozini yezinhlobo zezinkinga zokucindezelwa kwama-vertebrae. Kufanele bagweme ukubekwa okufaka ingcindezi enkulu entanyeni yabo noma kubangele ukuguquguquka okukhulu komgogodla.

Abantu abane-arthritis abathola ubuhlungu bentamo bangazama ezinye zalezi zivivinyo ukuze bathole ukukhululeka.

Amathiphu

Kunezinto ezimbalwa ezenziwayo okufanele wazi lapho wenza i-yoga, ikakhulukazi uma ubuhlungu bentamo buyinto ekukhathazayo.

Thola uthisha onendlela emnene futhi ofaka izici ze-yoga ngale komzimba, njengokuqwashisa kwangaphakathi, ukuphefumula, nokuzindla.

Uthisha onekhono uzohlinzeka ngokuguqulwa okuningi futhi akuqondise ekusebenzeni nezinsiza. Fika ekilasini kusenesikhathi ukuze ube nesikhathi sokuxoxa nganoma yikuphi ukukhathazeka okuthile nabo.

Gcina ukuqwashisa okuqinile kwangaphakathi okukuqondisayo ekusebenzeni kwakho. Ukuphefumula kwakho kuyisiqondisi sakho esihle kunoma yikuphi ukuma. Uma kunzima ukugcina umoya ubushelelezi, ungaguquguquki futhi unethezekile, ungahle uziphoqe kakhulu.

Ngena ku-Pose kwengane noma kwenye indawo yokuphumula noma kunini ngesikhathi sekilasi. Yiba nezimo ezimbalwa ozithandayo ongazijwayeza ukuzenza uma lonke ikilasi liqondiswa ukwenza okuthile ongathanda ukweqa.

Zilungiselele iseshini ngayinye ye-yoga ngokuphumula kahle nangokunikezwa amanzi anele.

Uma ukwazi, hamba uvivinye ukubhucungwa umzimba noma ukwelashwa ngokuhlinzwa ukuze usize ukuqeda imisipha. Ukugeza ngamanzi anosawoti ashisayo noma ukuvakashela i-sauna nakho kungasiza.

Uma ukuthola kunzima ukuvumela intamo yakho ilenge emuva kuma-poses athile, lala onqenqemeni lombhede wakho amahlombe asemaphethelweni bese uzama ukuvumela ikhanda lakho libuyele emuva. Yiba nomuntu lapho ozokubona ngenkathi ukujwayela. Ungavumela ikhanda lakho lilenge emuva kuze kube yimizuzu emihlanu ngesikhathi.

Ezinye izinketho zokudambisa izinhlungu zifaka:

• Ngabe i-yoga ibanga ukudambisa izinhlungu zentamo.
• Faka ukushisa noma iqhwa endaweni ethintekile izikhathi ezimbalwa ngosuku.
• Thatha izidakamizwa ezingezona ukuvuvukala (ama-NSAID), njenge-ibuprofen noma i-naproxen (i-Motrin, i-Advil, noma i-Aleve).
• Zama i-turmeric ukusiza ukudambisa izinhlungu.

Ukuthatha

Khumbula ukuthi kunezinto ongazenza ngaphambi, phakathi nangemva kweseshini ye-yoga ukuvikela intamo yakho.

Ukuma okuthile kuzuzisa kakhulu, kodwa akubalulekile ekwenzeni kwakho.

Noma ngabe wakhela ekubhekaneni okuyinselelo enkulu kuwe noma uyi-yogi enolwazi, kungahle kube nezikhathi lapho udinga khona ukuthatha ikhefu eliphelele emisebenzini ethile noma ezimeni ezithile ukuze welaphe umzimba wakho.

Ngalesi sikhathi, ungahle uthande ukuhlola uhlangothi olungaphezulu lwe-yoga olungokomoya noma lwe-esoteric ngokwenza ukuzindla okuqondisiwe noma izivivinyo zokuphefumula ezikuvumela ukuthi uphumule ngenkathi uletha ukuqwashisa emzimbeni wakho.