Yoga: Morning eziyinkimbinkimbi Wabasaqalayo. Obonisa kanye nezincomo

Yoga - iqoqo ekuseni, ntambama noma ebusuku, akusiyo nje uhlobo sport. Empeleni, kuba ifilosofi Indian lasendulo, ukugcina ngaphansi kolawulo umzimba, ingqondo nomoya. Womathathu la izingxenye neqhaza ekuzuzweni kwemiPhumela ngokuvumelana nokukhanyiselwa, okuyinto okunzima ukuyifinyelela ngezinye izindlela.

izinzuzo yoga

Abaningi bacabanga umbuzo ngabe yoga nenzuzo ekhaya? Morning eziyinkimbinkimbi has a lot of izinzuzo, oyinhloko abalwe ngezansi:

1. Umzimba luyoqina, enempilo, zuza ukwazi ukuzivumelanisa nezimo. Ngemva amakilasi njalo umuntu ngamunye uzizwa nezimo, okuyinto akakwazanga ukufeza ngaphambili. Uma imisipha yoga nemisipha babe nokunwebeka ngaphezulu bese uvumele ukumisa e ukuma ukuthi inyanga edlule kwakubonakala kungenakwenzeka.
2. ukuphumula okuqinisekisiwe. Ingqondo uthulisa phansi, zonke imicabango ezingadingekile futhi ephazamisayo ushiye. Emva kwamaseshini ambalwa emzimbeni kuba amelana ukucindezeleka futhi iyiphi ezintweni ezenzeka ngaphandle.

Kanjani ukuqala emakilasini

Yoga - ekuseni uhlobo oluthile lokuzivocavoca akudingeki ukuchitha imali imishini. Ukuze wenze umsebenzi, udinga kuphela izingubo ukhululekile kanye ebusweni beya. Ikamelo kufanele kukhethwe ivulekile, ne lokushisa ofanele kakhulu. umculo okhethekile amakilasi ukukusiza ukuba ngehlise umoya futhi ususa inhloko yazo zonke imicabango ezingadingekile.

Bonisa Wabasaqalayo

Yoga (ekuseni eziyinkimbinkimbi Wabasaqalayo) kuyadingeka ukuze umuntu ngamunye. Uma ukwenza umzimba eziyisisekelo, njengoba ibhekene namacala omuhle nobungqabavu ngeke ushiye usuku lonke. Futhi ngisho izindaba ezingemnandi neze iyothathwa kalula futhi ngendlela emnene.

I-yoga kakhulu elula, ekuseni noma kusihlwa eziyinkimbinkimbi kuyinto 4 umsebenzi, okuyinto kuyoba okwanele ukuze uthole imiphumela yokuqala omuhle:

1. Standing ngezinyawo zenu ehlombe-ububanzi ngaphandle, izinyawo kanye esifubeni ukwandisa kwelinye direction. Khona-ke kulandela esifubeni parallel phansi futhi izingalo enwetshiwe phambili.
2. Nalapha futhi, ime mpo, kodwa imilenze kancane ebanzi ngaphandle. Hands phansi kakhulu phansi. Inhloko kufanele zifinyelele phansi coccyx - phezulu.
3. Esikhathini isikhundla yangaphambili unyawo kuthiwa ijikelezwe nibonakala kanye izingalo bayavuswa (kungaba parallel nomunye noma ukuxhuma entendeni). Khona-ke imilenze insaliwe emadolweni, hhayi oqhothé ekwakhekeni engela kwesokudla.
4. Isimo sokugcina - aziphumulele. Ukuze wenze lokhu, udinga nje ukuba alale phansi, ukwakha lonke umzimba uqondile umugqa ovundlile, futhi uphumule imizuzu okungenani 3.

ukuphefumula umzimba

Breathing Yoga - Morning eziyinkimbinkimbi Wabasaqalayo, ezosiza ukuze usungule uxhumano nge ukwazi kwabo. Ngemva kokwazi kahle ukwazi kwangaphakathi, umuntu ngamunye uzokwazi ukulawula imicabango yami ngihlale ngizolile ezimweni ezicindezelayo.

1. Ukuhlanza. Standing esimweni ezingeni, kufanele sengidonsa umoya ngosizo ekhaleni, bese, esibonisa ebusweni amamatheke ngenkulu injabulo, exhale ngomlomo izingxenyana ezincane.
2. Ngokuba ukuthuthukiswa amavoti. Endaweni efanayo ngokusebenzisa ekhaleni ukuphefumula, bese ngokusebenzisa uvulwe umlomo - a okhishwa ngamakhala abukhali futhi ngokushesha.
3. Morning. Breathing Yoga - iqoqo ekuseni ihlanganise umsebenzi ukuqeda ukozela. Ukuze wenze lokhu, flat on the mat, esiphezulu zingaphazamisi imisipha. Rising izinzwane zakhe, yenza umoya kakhulu, futhi emva 3-4 imizuzwana, ocwilayo futhi ngezinyawo - a umoya ogcwele.

kusihlwa eziyinkimbinkimbi

Ejwayelekile ekuseni eziyinkimbinkimbi yoga ukuze bathole amadoda ungayithola enye by inketho kusihlwa. Kuvame wobulili namandla lazy kakhulu ukwenza lutho ekuseni. Izivivinyo ulula, ngakho kalula ongenza ngamunye.

1. Standing ngqo, nge emuva zakho ziqonde futhi ngokulinganayo welulela izandla zakhe, kumelwe kancane agobe imilenze, sengathi uhleli phansi esitulweni. Kufanele sizame ukubamba kulesi sikhundla amasekhondi angu-30, bese uphinda waphinda emva 10-20 imizuzwana.
2. Labahleti esiyilweni, izinyawo zihlangene ndawonye, amadolo zikhiqizelwa. Ngosizo izandla kumele kwehliswe emuva phansi, ngaphandle kokuba ukuthatha izinyawo zakhe phansi. Lihleli Kunconywa umzuzu, bese uphinda izinkathi 4-5.
3. Ukuqala isikhundla - emi, izinyawo ehlombe nobubanzi ngaphandle. Izandla ohlukanisile uhlangothi, izinyawo avuliwe kwelinye direction, futhi omunye umlenze uzimisele kuze engela kwesokudla. Khona-ke omunye ingalo uwela phansi, kanti eyesibili kufanele ithunyelwe ngokucacile phezulu. Phinda umsebenzi kufanele kube izikhathi 5-6.

Hatha Yoga

Morning iqoqo Hatha yoga amantombazane more and more. Phela, lezi umzimba ukuthuthukisa eguquguqukayo, wanikeza usuku ukuza futhi unike imizwelo eyakhayo.

Abantu abaningi ngokushesha zama ukuhlola ngokwabo phezu umsebenzi eziyinkimbinkimbi, okuyinto kuyiphutha. Ukuze uqale azijwayeze eziyinkimbinkimbi Wabasaqalayo, kanye ukuthola ulwazi oluningi mayelana nale fomu yoga.

imithetho eyisisekelo

Isinyathelo sokuqala ukuba uthole ukuthi ngasiphi yobudala emakilasini bayozuza:

• izingane eziningi ezincane kudingeka umoya opholile kanye nokuphumula zihamba evamile kuleli paki;
• oneminyaka engu-6 ubudala usungaqala fundisa ingane yakho ukuba sikwazi ukuphefumula kahle futhi zama elula yoga umzimba;
• iminyaka engu-10 ubudala ovunyelwe uphumule isikhundla se-lotus;
• eminyakeni engu-17 kusho ukuthi sekuyisikhathi sokuba bacale kutfutfukisa umzimba eyinkimbinkimbi static futhi ashukumisayo, futhi afunde ukulawula ukuphefumula yakhe;
• iminyaka ukuba 40 ubudala kufanele njalo nokuzijayeza amakghono kanye nokuzithuthukisa lezo zinhlelo, kodwa emva ushintsho izici ngaphezu umkhuba Yoga engcono ukwengeza uhambo;
• ngemva kweminyaka engu-50, izinga efiselekayo ukunciphisa, kodwa hhayi ukuyeka umsebenzi.

Abantu besifazane abayithandayo yoga futhi bakubheka ngendlela engcono kwezemidlalo nokungcebeleka, kodwa kukhona ezinye ukulinganiselwa ngabo:

• esesikhathini akuvunyelwe nhlobo ukuba afeze izivivinyo sibheke phansi, kungcono esikhundleni amakilasi ukuphefumula;
• Wabasaqalayo kufanele esikhundleni izingxenye amandla ngokuvamile ukuhamba emoyeni opholile noma sebenzisa i-swimming pool,
• ezinsukwini zokuqala zokukhulelwa kuvunyelwe ukwenza ngokuphelele zonke asanas, kodwa ngaphambi kungcono uye kudokotela uyofuna icebiso,
• ngemva kokuzalwa (umbhangqwana wokuqala izinyanga) akuvunyelwe ukuba bahlanganyele futhi emva kokuphela isikhathi ukuqala ngokwenza izivivinyo kufanele kube ne kakhulu elula.

Ngaphezu kwalezi izinyathelo zokuphepha, futhi kufanele ngazi ukuthi iyini jikelele (abesilisa nabesifazane) umkhawulo yoga. Morning eziyinkimbinkimbi neminye nobuhle nakanjani uzokunika yalokho ezobonakala angabacwasi ngokushesha. Kodwa ungakwazi Ungeqisi it, ukufeza umgomo oyifunayo ngokushesha.

Imithetho Simple kumele athobele ngamunye:

• ngemva kwesikhathi eside elangeni is hhayi Kunconywa ukuba bahlanganyele;
• abantu abanezinkinga nge wegazi noma esimiso senhliziyo nemithambo yegazi ayikwazi ukwenza umsebenzi ngaphandle kokubonisana udokotela wakho;
• ukuhlanganisa ezemidlalo eziningana, ngokwenza kwabo ngesikhathi esifanayo, akuvunyelwe;
• ebukhoneni njalo inzululwane umzimba ikhanda esitshekile phansi ukuba kubekwe encike phambili.

ukuqeqeshwa

Amandla Yoga (ekuseni eziyinkimbinkimbi) kudinga ukulungiselela kancane phambi kwekilasi. Okokuqala, kufanele sinake izingubo (okufanele khulula, ukuze ziphazamise ukunyakaza) nezicathulo (uma kungenzeka, kungcono ukubhekana ngaphandle izicathulo). Ngaphezu kwalokho, kukhona izimiso ezimbalwa ezilula:

• imizuzu engu-20 ngaphambi Amazing ngeke engadingekile douche evuselelayo;
• isikhathi ekahle yoga - 5-6 ekuseni;
• bahlanganyele esiswini esingenalutho akufanele, kodwa phakathi ngemikhuba yokudla nokuvivinya umzimba kufanele okungenani amahora ama-2;
• umzimba ongaphandle oyokwenziwa kalula futhi ekhululekile kulungiselelwa ongaphandle kuzosiza ukugxilisa ingqondo.

asanas Five akhuthazayo

Ukwazi imithetho eyisisekelo kanye nezincomo, ungaqala ngokwenza izivivinyo. Izikhundla eziyisihlanu kweziyi-asanas engcono sizobonisa ukuthi yoga yangempela. Complex (ekuseni) akudingi imishini eyengeziwe.

1. Asana Tarudasana (isandla ukwelukwa). Wenziwa imile, umlenze owodwa is okwakuthandelene emhlabeni nomunye (ukuze iminwe ayesezibhebheni imisipha gastrocnemius). izandla okwakuthandelene at esifubeni ezingeni ukuxhuma entendeni. Ngemva kwemizuzwana kule sikhundla 20 kufanele bathathe ikhefu iDemo bese uphinda, ukushintsha isiqondiso izinyawo nezandla ezimazombe.
2. Asana Vrikshasana (isihlahla pose). Ngo isikhundla mpo unyawo emlenzeni owodwa ibekwe phezu kwedolo yesibili, izandla nesiphakanyisiwe phezulu, yokuxhuma entendeni. I -constellation isihlahla Kunconywa ukuba imizuzwana okungenani 20, bese uguqula imilenze.
3. Asana Virabhadrasana (ukuma bellicose). Standing iqonde, phakamisa umlenze owodwa emuva, ukwakha umugqa oqondile nendikimba, futhi ne Umlenze wesibili - perpendicular. Izandla zinwetshwe phambili futhi bahlanganyele nabanye. Balance kufanele igcinwe amasekhondi angu-30, bese uguqula imilenze.
4. Asana Ardha matsiendrasana (ukusonta yomgogodla). Sihlezi Phezu mat, omunye umlenze izimisele futhi yakhishwa kulowo umzimba (nedolo esithendeni phansi), kanye Umlenze wesibili, izimisele engela kwesokudla, ukubeka unyawo ngemuva kwamadolo some. Umzimba osontekile okhalweni. Kulesi sikhundla, bavunyelwe uphumule umzuzu.
5. Asana Gomukhasana ( "ikhanda inkomazi"). Omunye ingalo ephakanyiswe waqonda ngqo izimisele endololwaneni ukuze entendeni wadonsa ukuze izindwani ehlombe. Isandla yesibili kwenza isenzo esifanayo, kuphela kusukela ngezansi, ukuthi uya phansi, izimisele endololwaneni. Khona-ke iminwe ezandleni zombili bekwi. Uma enze okufanele ugodle zakho ziqonde (musa slouch futhi musa Sag). Ubude kungenzeka ubambe kulesi sikhundla amasekhondi angu-20, esikhundleni salokho ekushintsheni izandla.