5 Kunconywe Ukunwebeka Ukuthambisa Umsila Wokuhlungu

-Delile

• 1. I-Sun Bird pose (Chakravasana)
• I-Side Angle pose (Parsvakonasana)
• 3.Ukuma kukanxantathu (Trikonasana)
• I-Bow pose (iDanurasana)
• 5.Pose Ingane (Garbhasasana)

Ukudambisa ithambo lomsila elibuhlungu

Ama-yoga poses ayamangalisa ngokwelula imisipha, imisipha, kanye nemisipha enamathele ethanjeni okunzima ukufinyelela kulo.

Ngokusemthethweni ibizwa ngokuthi i-coccyx, ithambo lomsila litholakala ezansi komgogodla ngenhla kwezinqe. Ukuze unciphise ubuhlungu endaweni, gxila kuma-poses alula futhi aqinise. Le bhalansi ikhuthaza ukuqondanisa okufanele futhi ivumela imisipha ezungezile ukuthi inikeze ukusekelwa okungcono.

Njengenjwayelo lapho uzijwayeza i-yoga, qhubeka ngokunensa bese uhamba kuphela phakathi kokunyakaza okungenabuhlungu.

1. I-Sun Bird pose (Chakravasana)

I-Sun Bird pose ifaka ukunyakaza okulula okuyindlela enamandla yokuqinisa imisipha yangemuva ngenkathi uzinzisa umgogodla nomsila wethambo.

1. Woza kuzo zozine, izihlakala zakho zingaphansi kwamahlombe akho namadolo ngaphansi kwezinqulu zakho. Uma amadolo akho elimele, beka ingubo ngaphansi kwawo ukuze uthole ukuxhaswa okwengeziwe.
2. Faka futhi uphakamise umlenze wangakwesokudla, uwunwebise uqonde ngemuva kwakho. Uma kuzwakala kukuhle, nweba nengalo yesobunxele futhi.
3. Exhale, uzungeze emuva bese ugoba idolo ebunzini. Xhuma indololwane emadolweni uma ufaka izingalo. Donsela emuva endaweni yokuqala bese ukhipha umoya, uphinde uxhume indololwane emadolweni.
4. Qhubeka nokunyakaza cishe izikhathi ezinhlanu ekhonsathini nomoya, ngaphambi kokushintshela kolunye uhlangothi.

I-Side Angle pose (Parsvakonasana)

Lokhu ukuma kukhulisa umzimba ohlangothini ngenkathi kuqiniswa imilenze. Umgogodla wonke uyasebenza, uqinisa umsila nomgogodla.

1. Yima mude ngaphambili kombhede wakho izinyawo zakho zibheke phansi.
2. Thumela umlenze wangakwesokudla emuva ngezinyawo ezimbalwa ngemuva kwakho, ugcine unqenqema olungaphandle lonyawo lwangakwesokudla lucishe luye emaphethelweni angemuva kamata. Qondanisa isithende sonyawo lwangaphambili ne-arch yonyawo lwangemuva.
3. Gobisa idolo langaphambili, uqiniseke ukuthi awunwebeki phezu kweqakala langaphambili.
4. Faka umoya futhi uphakamise izingalo zakho phezulu ukuze zifane nomhlabathi. Goba indololwane yangakwesobunxele ngenkathi ukhipha umoya, bese wehlisa ingalo ukuze uhlale ethangeni lesobunxele.
5. Nweba ingalo yangakwesokudla iye esibhakabhakeni, uvumele ukubuka kwakho ukuthi kulandele kuphela lapho uzizwa umuhle khona entanyeni yakho. Okukhethwa kukho ukuqhubeka ubheke phansi.
6. Julisa ukuma ngokwelula ingalo yangakwesokudla phezulu nangasendlebeni, ngasodongeni olungaphambi kwakho. Gcina i-torso ivulekile nolayini emzimbeni omude.
7. Bamba ukuphefumula okuyisihlanu kuye kwesikhombisa bese uphinda ngakolunye uhlangothi.

3.Ukuma kukanxantathu (Trikonasana)

I-Triangle pose inezinzuzo ezifanayo ne-Side Angle pose. Iqinisa imilenze, isize ukuzinzisa umgogodla nethambo lomsila, futhi ivule nezinqulu. I-Triangle pose nayo ilula imisipha.

1. Beka unyawo olulodwa ngokuhambisana nonqenqema lwangemuva lwesithende kanye nesithende sonyawo lwakho lwangaphambili ngokuhambisana nengalo yonyawo lwakho lwangemuva.
2. Gcina yomibili imilenze iqonde futhi ngenkathi uhogela, phakamisa izingalo zakho zifane nomhlabathi.
3. Exhale, ufinyelela phambili ngaphambi kokutshekisa uhlangothi lomzimba wakho bese wehlisa ingalo yangaphambili ubheke phansi, ugcine imilenze yomibili iqonde. Gcina isandla sibe ngaphakathi komlenze wangaphambili. Yehla kuphela lapho uzizwa kukuhle kuwe, mhlawumbe ume ethangeni noma phakathi.
4. Gcina inhliziyo nesifuba kuvulekile ngokugcina izingalo zakho zihambelana, njengokungathi ucindezela umzimba wakho kufasitelana elingabonakali lengilazi ngemuva kwakho.
5. Hlala ukuphefumula okuyisihlanu kuya kweziyisikhombisa ngaphambi kokuvuka ngobumnene uphinde uphinda ngakolunye uhlangothi.

I-Bow pose (iDanurasana)

Le backbend emnene yelula futhi iqinise imisipha yangemuva kanye ne-tailbone kanye nemisipha ngasikhathi sinye. Kungumgogodla omuhle wabaqalayo ngoba amandla adingekayo anciphisa ubungozi bokugoqana nomgogodla we-lumbar, okuyiphutha elijwayelekile ngama-backbend.

1. Lala ngesisu sakho izingalo zakho ziphumule eceleni kwakho nebunzi emethini.
2. Gobisa amadolo akho ubambe ingaphandle lamaqakala akho. Uma lokhu kungenzeki, vele ufinyelele emaqakaleni.
3. Faka futhi uphakamise isifuba phezulu kumata. Thumela amathe onyawo lwakho esibhakabhakeni. Bese ubona indlela yakho iphakeme, uthumele izinyawo zakho phezulu bese uvumela lowo mfutho ukuthi uphakamise isifuba ngaphezulu. Uma ungeke ukwazi ukufinyelela ezinyaweni zakho, mane ufinyelele kuzo, ugcine isimo somnsalo ngaphandle kokuxhuma.
4. Hlala uphefumule kathathu kuye kwemihlanu ngaphambi kokwehlisa ukuphumula.
5. Phinda izikhathi ezintathu.

5.Pose Ingane (Garbhasasana)

I-Child's Pose iyindawo yokuphumula ethambile eyelula kahle wonke umgogodla, ngokugxila endaweni engemuva engemuva nangaphansi. Kuyisimo sokubuyisela esivuselela isimiso sezinzwa, sinikeze indawo ephephile ukuze umzimba uvuseleleke. I-Child's Pose iyamangalisa ukuza noma kunini lapho udinga ukusethwa kabusha ngokomqondo, noma uma umsila wakho udinga ukunakwa okwengeziwe.

1. Woza kuzo zonke izinyawo ezine ngamahlombe akho ngaphansi kwezihlakala namadolo ngaphansi kwezinqulu.
2. Sabalalisa amadolo ngokubanzi, uwahambise emaphethelweni omata ngenkathi ugcina izinyawo zakho zihlangene.
3. Thumela i-pelvis emuva ngasezithendeni ngenkathi wehlisa i-torso emethini. Vumela ibunzi lakho nalo lihlale emata, uma kungenzeka.
4. Yelula izingalo zakho phambi kwakho noma uhlanganise izandla ngemuva. Uma ungathanda ukwenza i-pose isebenze kancane, welula ngeminwe yakho, ufinyelele odongeni olungaphambi kwakho, uzwe ukukhululeka ngamahlombe.
5. Yenza noma yikuphi ukulungiswa ukuze uthole induduzo eyengeziwe ku-pose, mhlawumbe ukuletha amadolo akho ndawonye noma ahlukane kakhulu.
6. Hlala ukuphefumula okuyisihlanu noma inqobo nje uma uthanda.