Izilinganiso ze-Yoga ezi-6 Ezizokukwenza Ubengcono Kwezocansi

-Delile

• Amakilasi e-yoga angayisiza kanjani impilo yakho yezocansi?
• I-Yoga ifuna ukuthuthukisa impilo yakho yezocansi
• 1.I-Cat Pose (Marjaryasana) neCow Pose (iBitilasana)
• 2.Ibhuloho Pose (Setu Bandha Sarvangasana)
• 3. Ingane Ejabulayo (Ananda Balasana)
• 4.Ijuba Elinemilenze Eminye (Eka Pada Rajakapotasana)
• 5.Pose Ingane (Balasana)
• 6. Isidumbu Pose (Savasana)
• Okubalulekile

Ukubuka konke

Sonke siyazi ukuthi i-yoga inezinzuzo eziningi. I-yoga ayigcini nje ngokuziqhayisa ngezimfanelo ezinciphisa ukukhathazeka, ingakusiza nokuthi wehlise isisindo, ithuthukise ukugaya ukudla, futhi iphinde ihlele kabusha i-DNA yakho. Ngenkathi ungafika kumata ukuthola i-Zen yakho, izinzuzo ze-yoga zingcono kakhulu kunalokho ebesikucabanga.

Kuvela ukuthi i-yoga ingayithuthukisa impilo yakho yezocansi ngezindlela ezingaphezu kweyodwa. Futhi, ngaphambi kokuba wesabe ngemicabango yesitayela se-Kama Sutra esiyinkimbinkimbi, empeleni kulula ngokumangazayo.

Amakilasi e-yoga angayisiza kanjani impilo yakho yezocansi?

Inzuzo enkulu yeyoga - ngaphakathi nangaphandle kwegumbi lokulala - kunciphisa ukucindezeleka. Ucwaningo lukhombisa ukuthi ukuzijwayeza i-yoga ejwayelekile kusiza ukunciphisa amazinga okuxineka emzimbeni ngokunciphisa amazinga e-cortisol. Ukucindezeleka okwandisiwe kungaba nemiphumela emibi eminingi emzimbeni, futhi ukwehla kwesifiso sobulili kungenye yazo.

I-Yoga futhi ingasiza ekuthuthukiseni ukusebenza kwezocansi jikelele. Ucwaningo oluthile lubuke abesifazane abangama-40 njengoba belolonga i-yoga amasonto ayi-12. Ngemuva kokuphela kocwaningo, abacwaningi baphethe ngokuthi laba besifazane babe nokuthuthuka okukhulu empilweni yabo yezocansi ngenxa ye-yoga. Lesi yisayizi elincane lesampula kanye nesifundo esisodwa kuphela, kepha ukuxhumana phakathi kwe-yoga nempilo engcono yocansi kuyathembisa.

"I-Yoga ikufundisa ukuthi ulalela kanjani umzimba wakho, nokuthi ulawula kanjani ingqondo yakho," kusho uLauren Zoeller, ofundisa i-yoga oqinisekisiwe kanye ne-Whole Living Life Coach ezinze eNashville, eTennessee. "Lezi zindlela ezimbili ezihlanganisiwe zingakulethela ukuqonda ngalokho okuthandayo nokungakuthandi, okuholele ekutheni ukhulume kangcono okungcono kumlingani wakho."

Enye indlela uZoeller athi ngayo i-yoga ingakhuphula impilo yakho yezocansi? Ukwandisa ukuqwashisa nokulawulwa komzimba.

“Ukuzijwayeza i-yoga njalo kukulethela ekuqapheliseni isikhathi samanje okubaluleke kakhulu lapho ufuna ukukhulisa impilo yakho yezocansi. Lapho nizoba khona kakhulu nomlingani wakho, ulwazi luyoba ngcono kakhulu kini nobabili, ”kuchaza uZoeller. “Ucansi ne-yoga kuzuzisa isimo sakho somzimba, sengqondo nengokomzwelo. Funda ukuzijwayeza njalo ukuthola ukufinyelela ekuzizweleni ngokuphelele! ”

I-Yoga ifuna ukuthuthukisa impilo yakho yezocansi

Uma ufuna ukukhulisa impilo yakho yezocansi, zama ukusebenzisa ezinye zalezi zibonakaliso kumkhuba wakho we-yoga ojwayelekile.

1.I-Cat Pose (Marjaryasana) neCow Pose (iBitilasana)

Okuvame ukwenziwa ndawonye, ​​lezi zimo zikusiza ukuthi ukhulule umgogodla futhi uphumule. Lokhu kusiza ukwehlisa amazinga akho okuphela kwengcindezi futhi kwenze kube lula ukungena esimweni sengqondo.

Umzimba osebenzayo. Umqondo Wokudala.

1. Qala le pose kuzo zonke izinyawo ezine. Qiniseka ukuthi izihlakala zakho zingaphansi kwamahlombe akho futhi amadolo akho ahambisana nezinqulu zakho. Gcina umgogodla wakho ungathathi hlangothi futhi isisindo sakho silinganise ngokulinganayo emzimbeni wakho.
2. Faka umoya njengoba ubheka phezulu bese uvumela isisu sakho sigobele phansi. Phakamisa amehlo akho, isilevu, nesifuba phezulu njengoba welula.
3. Exhale, faka isilevu sakho esifubeni sakho, bese udweba inkaba yakho ibheke emgogodleni wakho. Zungezisa umgogodla wakho uye ophahleni.
4. Hambisa kancane phakathi kwalokhu okomzuzu owodwa.

2.Ibhuloho Pose (Setu Bandha Sarvangasana)

Lokhu ukuma kusiza ukuqinisa iphansi lakho le-pelvic. Ukuqinisa le misipha kusiza ukunciphisa izinhlungu ngesikhathi socansi futhi kungenza nezinto ezinhle, kahle, zibe ngcono.

Umzimba osebenzayo. Umqondo Wokudala.

1. Lala ngomhlane.
2. Gobisa amadolo womabili bese ubeka izinyawo zakho ububanzi be-hip ngaphandle kwamadolo akho ngokuhambisana namaqakala akho.
3. Beka izingalo zakho phansi ngezintende zakho emhlabathini bese usakaza iminwe yakho.
4. Phakamisa isifunda sakho se-pelvic emhlabathini, uvumele i-torso yakho ukuthi ilandele, kepha gcina amahlombe akho nekhanda phansi.
5. Bamba ukuma imizuzu engu-5.
6. Khulula.

3. Ingane Ejabulayo (Ananda Balasana)

Indawo yokuphumula edumile, le pose ilula ama-glutes akho ne-back back. Futhi, iphindwe kabili njengokuhluka kwesikhundla sezithunywa zevangeli. Ukuzama embhedeni, qala endaweni yezithunywa zevangeli nomlingani wakho phezulu, bese welula imilenze yakho bese uyisonga ngasesifubeni somlingani wakho.

Umzimba osebenzayo. Umqondo Wokudala.

1. Lala ngomhlane.
2. Nge-exhale, gobisa amadolo akho ngasesiswini sakho.
3. Faka futhi ufinyelele phezulu ukuze ubambe ingaphandle lezinyawo zakho, bese uvule amadolo akho. Ungasebenzisa futhi ibhande noma ithawula eligxishwe onyaweni lwakho ukwenza kube lula.
4. Flex izinyawo zakho, uphushele izithende zakho phezulu njengoba wehla ngezandla ukuze welule.

4.Ijuba Elinemilenze Eminye (Eka Pada Rajakapotasana)

Kunokwehluka okuningi kwePigeon, futhi konke kuhle ukwelula nokuvula izinkalo zakho. Izinqe eziqinile zingenza ungakhululeki ocansini, futhi zingakugcina nasekuzameni izikhundla ezahlukahlukene zocansi.

Umzimba osebenzayo. Umqondo Wokudala.

1. Qala phansi kuzo zonke izitezi.
2. Thatha umlenze wakho wangakwesokudla bese uwuhambisa phambi komzimba wakho ukuze umlenze wakho ongezansi usekhoneni lama-degree angama-90 ukusuka emzimbeni wakho.
3. Yelula umlenze wakho wesobunxele ngemuva kwakho phansi ngentambo yonyawo lwakho ibheke phansi izinzwane zikhombe emuva.
4. Exhale njengoba uncika phambili, ushintsha isisindo somzimba wakho. Sebenzisa izingalo zakho ukuxhasa isisindo sakho. Uma lokhu kungakhululeki, zama ukugoqa ingubo noma umcamelo bese uwubeka ngaphansi kwesinqe sakho sokudla ukuze ugcine ukhalo lwakho selululekile.
5. Dedela bese uphinda ngakolunye uhlangothi.

5.Pose Ingane (Balasana)

Lokhu ukuma kuyindlela enhle yokuvula izinkalo zakho futhi uthole ukuphumula okujulile ngaphandle kokudinga ukuguquguquka kobuhlanya. Futhi kuyisisekelo sokubeka phansi, okusho ukuthi ukugxila kwakho kufanele kube ekuphumuleni nasekuphefumuleni kuyo yonke indawo, engasiza noma yikuphi ukucindezeleka nokukhathazeka ukuncibilika.

Umzimba osebenzayo. Umqondo Wokudala.

1. Qala ngokuguqa phansi. Lapho izinzwane zakho ezinkulu zithinta, nweba amadolo akho aze azungeze ububanzi benyonga.
2. Exhale bese uncika phambili. Beka izandla zakho phambi kwakho bese welula, uvumele umzimba wakho ongaphezulu uphumule phakathi kwemilenze yakho. Zama ukuthinta isiphongo sakho kumata, kepha futhi ungalalisa ikhanda lakho kubhlokhi noma kumcamelo.
3. Relax kule ndawo imizuzwana engama-30 kuye emizuzwini embalwa.

6. Isidumbu Pose (Savasana)

Amakilasi e-Yoga ngokuvamile aphela kuCorpse Pose, noma eSavasana, futhi nakanjani kunesizathu esizwakalayo. Lokhu ukuma kukusiza uphumule futhi ufunde ukuyeka ukucindezeleka. Cabanga ngakho njengesikhathi sokuzindla esincane ekugcineni komkhuba wakho we-yoga okhulisa kakhulu ukuphumula kwakho nemizamo yokuzizwa kahle.

Umzimba osebenzayo. Umqondo Wokudala.

1. Beka ngomhlane izinyawo zakho zisakazekile nezintende zibheke phezulu. Khulula zonke izitho zomzimba wakho ebusweni bakho ziye eminweni nasezinzwaneni zakho.
2. Hlala kule pose isikhathi eside njengoba ufuna.

Okubalulekile

Ngenkathi ezinye izimo ze-yoga zingayithuthukisa ngokushesha impilo yakho yezocansi, ushintsho olukhulu kuzoba njalo ekwehliseni ingcindezi yakho. Lokhu akugcini ngokunikeza izinzuzo eziningi, kukuvumela ukuthi uphumule futhi ujabulele ucansi, okwenza kube ngcono kakhulu.