I-12 Yoga Isetshenziselwa Ubuhlungu Bentamo

-Delile

• Izindlela zokukhululeka
• Ukuma phambili kokugoba okuphambili
• I-Warrior II pose
• I-pose enxantathu enwetshiwe
• Inkomo yekati
• Xhuma inaliti
• Isimo sobuso benkomo
• Ingxenye yenkosi yezinhlanzi zibeka
• I-Sphinx pose
• I-puppy pose enwetshiwe
• Isimo sengane
• I-Legs-up-the-wall pose
• Isidumbu pose
• Izeluleko ezijwayelekile
• Ukubonana nodokotela nini
• 3 Yoga Poses for Tech Neck

Ukubuka konke

Ubuhlungu bezintambo buvame kakhulu futhi bungabangelwa yizici eziningana. Lokhu kufaka phakathi imisebenzi yansuku zonke ebandakanya ukuphindaphinda kokuhamba phambili kokuhamba phambili, ukuma kabi, noma umkhuba wokubamba ikhanda lakho endaweni eyodwa.

Akuthathi okuningi ukuthuthukisa ubuhlungu kule ndawo yomzimba wakho, futhi kulula ukuthi lobo buhlungu budlulele emahlombe nasemhlane wakho. Ubuhlungu bezintambo bungaholela ekhanda ngisho nasekulimaleni.

Ukuzijwayeza i-yoga kuyindlela enhle yokuqeda ubuhlungu bentamo. Okungenani isifundo esisodwa sithole i-yoga yokuhlinzeka ukukhululeka kobuhlungu nokwenza ngcono ukusebenza kwabantu abenze i-yoga amasonto ayisishiyagalolunye. Ngokwenza lo mkhuba, ungafunda ukudedela noma yikuphi ukungezwani okubambe emzimbeni wakho.

I-Yoga ingaba wusizo ekwelapheni ngisho nobuhlungu obungapheli bentamo.

Izindlela zokukhululeka

Nazi ezinye zezimo ze-yoga ezingasiza ekuqedeni ubuhlungu bentamo.

Ukuma phambili kokugoba okuphambili

1. Ngena ume ngezinyawo zakho ngaphansi kwezinqe zakho.
2. Yandisa umzimba wakho njengoba ugoqa umzimba wakho ongaphezulu uye phambili, ugcine ukugoba okuncane emadolweni akho.
3. Letha izandla zakho emilenzeni, ebhlokini noma phansi.
4. Faka isilevu sakho esifubeni, bese uvumela ikhanda nentamo yakho zikhululeke ngokuphelele.
5. Ungakwazi ukunikina ikhanda lakho ngobumnene ngapha nangapha, ngaphambili nangemuva, noma wenze imibuthano emnene. Lokhu kusiza ukudedela ukungezwani entanyeni nasemahlombe akho.
6. Bamba lesi sikhundla okungenani umzuzu owodwa.
7. Letha izingalo zakho nekhanda phezulu ekugcineni njengoba ugoqa umgogodla wakho ume.

I-Warrior II pose

IWarrior II ikuvumela ukuthi uvule futhi uqinise isifuba namahlombe akho ukuxhasa intamo yakho.

1. Kusuka kokuma, buyisa unyawo lwakho lwesobunxele izinzwane zakho zibheke ngakwesobunxele nge-engela elincane.
2. Letha unyawo lwakho lokunene phambili.
3. Ingaphakathi lonyawo lwakho lwesobunxele kufanele luhambisane nonyawo lwakho lwesokudla.
4. Khuphula izingalo zakho zize zifane phansi, izintende zezandla zibheke phansi.
5. Gobisa idolo lakho langakwesokudla, uqaphele ukuthi unganwebeli amadolo akho phambili kuneqakala lakho.
6. Cindezela ezinyaweni zombili njengoba unwebeka ngomgogodla wakho.
7. Bheka ngaphandle kweminwe yakho yangakwesokudla.
8. Hlala kule pose imizuzwana engama-30.
9. Bese wenza uhlangothi oluhlukile.

I-pose enxantathu enwetshiwe

I-Triangle pose isiza ukuqeda ubuhlungu nokungezwani entanyeni yakho, emahlombe, nasemhlane ongaphezulu.

1. Jump, step, noma uhambe izinyawo zakho zihlukane ukuze zibe banzi kunezinqe zakho.
2. Jikela izinzwane zakho zesokudla phambili bese izinzwane zakho zesobunxele zivele engeli.
3. Letha izingalo zakho phezulu ukuze zifane phansi izintende zibheke phansi.
4. Finyelela phambili ngengalo yakho yangakwesokudla njengoba ubambelela enqulwini yangakwesokudla.
5. Ukusuka lapha, yehlisa ingalo yakho yangakwesokudla bese uphakamisa ingalo yakho yangakwesobunxele phezulu ophahleni.
6. Phendulela amehlo akho kunoma iyiphi indlela noma ungenza ukujikeleza kwentamo emnene ubheke phezulu naphansi.
7. Hlala kule pose imizuzwana engama-30.
8. Bese ukwenze ngakolunye uhlangothi.

Inkomo yekati

Ukuthambisa nokwelula intamo kuvumela ukukhululeka kwengxabano.

1. Qala kuzo zonke izinyawo ezine izandla zakho ziphansi kwamahlombe akho namadolo akho ngaphansi kwezinqulu zakho.
2. Ku-inhale, vumela isisu sakho ukuthi sigcwalise umoya bese wehlela phansi.
3. Bheka phezulu ophahleni njengoba uvumela ikhanda lakho lihlehle kancane.
4. Gcina ikhanda lakho lapha noma wehlise isilevu sakho kancane.
5. Ku-exhale, vula ubheke ehlombe lakho langakwesokudla.
6. Bamba lapha ubuke isikhashana bese ubuyela enkabeni.
7. Exhale ukubheka ngaphezu kwehlombe lakho lesobunxele.
8. Bamba leso sikhundla ngaphambi kokubuyela esikhungweni.
9. Ukusuka lapha, faka isilevu sakho esifubeni sakho lapho uzungeza umgogodla wakho.
10. Bamba lesi sikhundla, uvumele ikhanda lakho lilenge phansi.
11. Nikine ikhanda kusuka kolunye uhlangothi kuya phambili nokudlulela phambili nasemuva.
12. Ngemuva kwalezi zinguquko, qhubeka nokunyakaza koketshezi kwenkomo yekati okungenani umzuzu owodwa.

Xhuma inaliti

Le pose isiza ukukhulula ukungezwani entanyeni yakho, emahlombe nasemhlane.

1. Qala kuzo zonke izinyawo ezine nezihlakala zakho ngaphansi kwamahlombe akho namadolo akho ngaphansi kwezinqulu zakho.
2. Phakamisa isandla sakho sokunene bese usidlulisela kwesobunxele phansi nasesandleni sakho sibheke phezulu.
3. Cindezela isandla sakho sobunxele phansi ukuze uthole ukwesekwa njengoba uphumuza umzimba wakho ehlombe langakwesokudla bese ubheka ngakwesobunxele.
4. Hlala kulesi sikhundla imizuzwana engama-30.
5. Khulula kancane, cwila ubuyele ku-Pose Yengane (bona ngezansi) ukuphefumula okumbalwa, bese uphinda ngakolunye uhlangothi.

Isimo sobuso benkomo

I-cow face pose isiza ukwelula nokuvula isifuba namahlombe akho.

1. Ngena endaweni yokuhlala ehlelekile.
2. Phakamisa indololwane yakho yesobunxele bese ugoba ingalo yakho ukuze isandla sakho size emuva.
3. Sebenzisa isandla sakho sokudla ukudonsa ngobunono indololwane yakho yesobunxele ngaphezulu, noma ulethe isandla sakho sokudla phezulu ukuze ufinyelele futhi ubambe isandla sakho sobunxele.
4. Hlala kule pose imizuzwana engama-30.
5. Bese ukwenze ngakolunye uhlangothi.

Ingxenye yenkosi yezinhlanzi zibeka

Lokhu kusonteka kulula umgogodla, amahlombe nezinqulu.

1. Kusukela endaweni yokuhlala, letha unyawo lwakho lokunene phansi phansi ngaphandle kwesinqe sakho sobunxele.
2. Gobisa idolo lakho langakwesobunxele bese uliwela phezu komlenze wakho wangakwesokudla ukuze unyawo lwakho lwesobunxele “lube nezimpande” phansi phansi ngaphandle kwethanga lakho langakwesokudla.
3. Khulisa umgogodla wakho bese uphendukezela umzimba wakho ongaphezulu uye kwesokunxele.
4. Beka isandla sakho sobunxele phansi ngemuva kwezinqa zakho.
5. Letha ingalo yakho yangakwesokudla ngaphandle komlenze wakho wesobunxele.
6. Jikisa ikhanda lakho ubheke noma yiliphi ihlombe, noma wenze ukunyakaza kwentamo emnene uye phambili nasemuva.
7. Hlala kule pose umzuzu owodwa.
8. Ngemuva kwalokho kwenze ngakolunye uhlangothi.

I-Sphinx pose

I-Sphinx pose iqinisa umgogodla wakho futhi ilula amahlombe akho.

1. Lala phansi esiswini sakho ngendololwane ngaphansi kwamahlombe, ucindezele ezintendeni zezandla nezingalo zakho.
2. Qinisa iqolo lakho langezansi, izinqe, namathanga ukukusekela njengoba uphakamisa isifuba nekhanda lakho eliphezulu.
3. Gcina iso lakho liqonde phambili futhi uqiniseke ukuthi wandisa umgogodla wakho.
4. Bamba le pose imizuzu emibili.

I-puppy pose enwetshiwe

Lokhu ukuma kuhle ekusizeni ekunciphiseni ukucindezeleka nokwelula umhlane namahlombe akho.

1. Qala kuzo zonke izinyawo ezine nezihlakala zakho ngqo ngaphansi kwamahlombe akho namadolo akho ngqo ngaphansi kwezinqe zakho.
2. Hambisa izandla zakho phambili kancane bese uphakamisa izithende zakho ungene ezinzwaneni zakho.
3. Kancane kancane yehlisa izinqa zakho phansi izithende zakho, ume kancane phansi.
4. Hlanganisa izingalo zakho futhi ugcine izindololwane zakho ziphakanyisiwe.
5. Phumuza isiphongo sakho phansi noma ngengubo.
6. Vumela intamo yakho ukuba ikhululeke ngokuphelele.
7. Gcina iqolo lakho eliphansi ligobile kancane njengoba ucindezela ezintendeni zezandla zakho, welula izingalo zakho, futhi udwebe izinkalo zakho phansi ngasezithendeni zakho.
8. Bamba umzuzu owodwa.

Isimo sengane

Ukuma kwengane kungasiza ekunciphiseni ubuhlungu bentamo kanye nekhanda.

1. Kusuka endaweni yokuguqa, hlala ezithendeni zakho bese uletha amadolo akho endaweni ekahle.
2. Khulisa umgogodla wakho bese uhamba izandla zakho ziphambi kwakho, ushaya izinkalo zakho ukuze ukwazi ukugoqa phambili.
3. Gcina izingalo zakho zeluliwe ngaphambi kwakho ukusekela intamo yakho, noma ungabeka izandla zakho bese ubeka ikhanda lakho kuzo. Lokhu kungasiza ekudambiseni ukungezwani kwekhanda. Uma kukhululekile, buyisa izingalo zakho zizolala eceleni komzimba wakho.
4. Phefumulela phezulu futhi ugxile ekudedeleni noma yikuphi ukungezwani noma ukuqina okuphethe emzimbeni wakho.
5. Phumula kule pose imizuzu embalwa.

I-Legs-up-the-wall pose

Le pose yokubuyisela esimeni sayo inamandla amangalisayo okuphulukisa futhi ingasiza ekunciphiseni ukungezwani emhlane, emahlombe nasentanyeni.

1. Ukusuka endaweni yokuhlala, skha phambili okhalweni lwakho ubheke odongeni. Uma useduze nodonga, lala ubhekise phezulu uguqule imilenze yakho ubheke phezulu odongeni.
2. Ungafaka ingubo noma umcamelo ogoqiwe ngaphansi kwezinqulu zakho ukuze uthole ukwesekwa.
3. Letha izingalo zakho kunoma yikuphi ukuma okunethezeka.
4. Ungase ufise ukusikhipha ngobumnene ubuso bakho, intamo namahlombe.
5. Hlala kule pose imizuzu engamashumi amabili.

Isidumbu pose

Zinike isikhathi ekugcineni komkhuba wakho ukuze uphumule esidunjini. Gxila ekuyekeni noma yikuphi ukucindezeleka okusele nokungezwani emzimbeni wakho.

1. Lala phansi ngomhlane izinyawo zakho zibanzi kancanyana kunezinqe zakho nezinzwane zakho zibekelwe eceleni.
2. Phumuza izingalo zakho eceleni komzimba wakho izintende zakho zibheke phezulu.
3. Lungisa umzimba wakho ukuze ikhanda lakho, intamo, nomgogodla uhambisane.
4. Gxila ekuphefumuleni ngokujulile futhi ukhulule noma yikuphi ukuqina emzimbeni wakho.
5. Hlala kulokhu ukuma okungenani imizuzu engu-5.

Izeluleko ezijwayelekile

Njengoba lezi zinkinga zenzelwe ukwelapha ukugula okuthile, kubalulekile ukuthi ulandele lezi zeluleko:

• Khumbula ukuthi umzimba wakho uyashintsha usuku nosuku. Yenza ushintsho kumkhuba wakho njengoba kudingeka futhi ugweme izimo ezibanga ubuhlungu noma ukungakhululeki.
• Vumela umoya wakho ukuthi uqondise ukunyakaza kwakho ukuze uhambe kancane futhi uketshezi.
• Iya emaphethelweni akho kuphela - ungazicindezeli noma uziphoqe kunoma yisiphi isikhundla.
• Uma umusha kwi-yoga, zama ukuthatha amakilasi ambalwa estudiyo sendawo. Uma lokhu kungenakwenzeka, ungenza amakilasi aqondisiwe online.
• IHatha, yin, namayoga wokubuyisela ayazuzisa ekunciphiseni ubuhlungu bentamo. Ngaphandle kokuthi unolwazi, kungcono ukuthi ungenzi i-yoga esheshayo, enamandla.
• Yiba lula futhi ube mnene nawe. Jabulela inqubo nokwenza, futhi uhlangane nawe kunoma ikuphi lapho uzithola khona nsuku zonke.
• Gxila ekwenzeni okungenani imizuzu eyi-10 kuye kwengu-20 ye-yoga ngosuku, noma ngabe kungukuphumula kuphela ezindaweni ezimbalwa zokuphumula.
• Khumbula ukuma kwakho usuku lonke.

Ukubonana nodokotela nini

Uma uthathe izinyathelo zokudambisa izinhlungu zentamo futhi azibi ngcono, noma uma ubuhlungu bakho buba bukhulu noma bukhulu, bheka udokotela wakho. Ubuhlungu bezintambo obuhambisana nokuba ndikindiki, ukuphelelwa amandla ezingalweni noma ezandleni, noma ubuhlungu bokushaywa ehlombe noma ngaphansi kwengalo nakho kuyizimpawu okufanele ubone udokotela wakho.

Udokotela wakho angakusiza ukunquma ukuthi ngabe zikhona yini izizathu ezizwakalayo zobuhlungu. Bangancoma uhlelo oluthile lokwelashwa okufanele ululandele. Bangase futhi bakudlulisele kuchwepheshe wezokwelapha.

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