Yoga: Morning ezintsonkothileyo kwabasaqalayo. Ubonisa kunye neziphakamiso

Yoga - iseti kusasa, emva kwemini okanye ngokuhlwa, ayikho nje uhlobo lwezemidlalo. Enyanisweni, lo bulumko mandulo Indiya, ukuba sihlale phantsi kolawulo umzimba, ingqondo kunye nomoya. Zontathu ezi macandelo igalelo kwimpumelelo imvisiswano khanyisa, apho kunzima ukufikelela ngayo nayiphi na indlela.

ngenzuzo yoga

Abaninzi beengcinga umbuzo wokuba ingaba yoga iyingenelo ekhaya? Morning esimbaxa ezininzi iingenelo, le engundoqo ezidweliswe apha ngezantsi:

1. Umzimba uya komelela, sempilweni, zuza ububhetyebhetye. Emva kwiiklasi rhoqo umntu ngamnye uziva bhetyebhetye, nto leyo akwazi ukufezekisa ngaphambili. Xa izihlunu yoga kunye nemisipha zibe elastic ngakumbi kwaye ukuvumela ukuba ngumkhenkce ngendlela pose ukuba kwinyanga edluleyo kwakubonakala kungenakwenzeka.
2. nokuphumla qinisekisa. Ingqondo luthoba phantsi, zonke iingcinga ezingeyomfuneko yaye ephazamisayo ushiye. Emva kweeseshoni ezimbalwa umzimba uba ukumelana noxinzelelo kwaye naziphi na ezenzeka ngaphandle.

Indlela ukuqala iiklasi

Yoga - ekusebenziseni inkqubo kusasa ukuba akuyomfuneko ukuchitha imali kwizixhobo. Ukuze wenze lo msebenzi, wena kudingeka nje impahla ekhululekile kwaye umphezulu sliding. Igumbi kufuneka zikhethwe banzi, kunye lobushushu kakhulu ifanelekileyo. umculo ekhethekileyo iiklasi kukunceda ukuba bakhululeke kwaye asuse ukusuka entlokweni yabo bonke iingcinga ezingeyomfuneko.

Uqheliso kwabasaqalayo

Yoga (kusasa ezintsonkothileyo kwabasaqalayo) kuyimfuneko ukuze umntu ngamnye. Ukuba ukwenza umthambo ezisisiseko, kukho intlawulo eyakhayo obutsha akayi kubashiya imini yonke. Yaye iindaba ezingemnandi ziya kuthatyathwa lula ngakumbi yaye ngaphandle ndlongo.

Yoga kakhulu elula, kusasa okanye complex busuku umsebenzi-4, nto leyo eya kuba ngokwaneleyo ukufumana iziphumo zokuqala entle:

1. Emi ngeenyawo zakho zamagxa-ububanzi ngaphandle, iinyawo umntla nokwandisa kwicala elinye. Emva koko kulandela ezinamathele eyayingqalene phantsi neengalo waphuma phambili.
2. Kwakhona, ukuma nkqo, kodwa imilenze ebanzi kancinci ngaphandle. Izandla phantsi kakhulu phantsi. Intloko mayifike phantsi kwaye coccyx - up.
3. Xa indawo sangaphambili unyawo zijikeleziswe ngaphandle kwaye iingalo bayavuswa (inokuba ngaxeshanye kwenye okanye qhagamshela namasundu). Ke imilenze zigobile emadolweni, hayi azibone ukuba ukuyilwa kwento esinekona sasekunene.
4. Le yokuma sokugqibela - lokuphumla. Ukuze wenze oku, kufuneka nje ukuba kulala phantsi emgangathweni, ukwakha umzimba uphela umgca oxwesileyo ngqo, kwaye ukhululeke ukuba imizuzu emi-3.

imithambo yokuphefumla

Ukuphefumla Yoga - Morning elukhuni wabaqalayo, nto leyo eya kunceda ukuseka i uxhulumaniso isenesazela yabo. Emva kokufunda lo ezingqondweni ngaphakathi, umntu ngamnye uya kuba nako ukulawula iingcinga kwaye sihlale sizolile kwiimeko uxinezeleko.

1. Ukuhlanjwa. Imi kwindawo kwinqanaba, kufuneka uphefumle ngoncedo impumlo, yaye ngoko, obonisa ubuso ngoncumo ebanzi, nokukhupha umlomo izabelo ezincinane.
2. Kuba kuphuhliso iivoti. Kwindawo enye nge impumlo ukuphefumla, sabe oluyintshakavula; vula umlomo - ingumphunga esibukhali kwaye ngokukhawuleza.
3. Morning. Ukuphefumla Yoga - iseti kusasa kwindawo msebenzi ukuba balahle esozela. Ukuze wenze oku, iflethi emethini, esiphezulu zingaphazamisi izihlunu. Ukunyuka ngeenzwane bakhe, enze ukuphefumla nzulu, yaye emva kwemizuzwana 3-4, idle kwakhona ngeenyawo - ingumphunga ngokupheleleyo.

complex Evening

ekuseni njengesiqhelo esimbaxa yoga amadoda singavalwa yi inketho ngokuhlwa. Kudla sex sinamandla lazy kakhulu ukuba ungenza into ekuseni. Le mithambo zilula gqitha, ngoko ke ngokulula ukwenza nganye.

1. Ukuma ngqo, kunye umva yakho eyoluliweyo ngqo ngokulinganayo izandla zakhe, kufuneka chu agobe imilenze, ngokungathi ehleli phantsi esitulweni. Kufuneka sizame ukuba ubambelele kule ndawo imizuzwana malunga-30, uze uphinde kwakhona emva kwemizuzwana 10-20.
2. Ehleli phantsi, iinyawo inamathelene, amadolo ezifuyelwa. Ngoncedo izandla kufuneka kwehliswe umva emhlabeni, ngaphandle kokuba ukuthatha iinyawo zakhe off phantsi. Nokulala Kucetyiswa ngomzuzu, uze uphinde amaxesha 4-5.
3. Ukuqala isikhundla - emi, iinyawo zamagxa nobubanzi ngaphandle. Izandla umtshato esandleni, iinyawo ijikwa kwicala elinye, omnye umlenze uzimisele de akwiengile elungileyo. Emva koko enye ingalo Uwa phantsi, kwaye eyesibini kufuneka zithunyelwe phezulu ngokucacileyo. Phinda lo msebenzi kufuneka ibe izihlandlo 5-6.

Hatha yoga

Morning iseti amantombazana hatha yoga ezifana ngakumbi nangakumbi. Ngapha koko, le mithambo ukuphuhlisa bhetyebhetye, amandla usuku oluzayo, ndikunike iimvakalelo ezakhayo.

kwangoko Abantu abaninzi bazama ukuvavanya ngokwawo phezu msebenzi enzima, nto leyo impazamo. Ukuqala ukuba aziqhelanise elukhuni wabaqalayo, kwakunye ukufumana ingcaciso engaphezulu malunga nale ndlela yoga.

imithetho enzulu

Inyathelo lokuqala elibalulekileyo kukufumanisa oko ubudala iiklasi ziya kuzuza:

• kakhulu abantwana abancinane bafuna umoya zihamba njngesiqhelo kwi park;
• nyaka-6 ubudala bakwazi ukufundisa umntwana wakho ukuba ukuphefumla kakuhle kwaye uzame umthambo yoga elula;
• engama-10 ubudala ukuba uphumle kwi indawo Lotus;
• kwiminyaka eli-17 ukuba lixesha lokuba aqale ukuphuhlisa imisebenzi ephucukileyo emile kunye neguquguqukayo, uze ufunde ukulawula ukuphefumla yakhe;
• iminyaka 40 ubudala kufuneka babonise rhoqo izakhono bayiphucule, kodwa emva kokuba utshintsho zeempawu ukongeza kwisenzo Yoga Kungcono ukudibanisa uhambe;
• emva kweminyaka engama-50, izinga Kuyancomeka ukunciphisa, kodwa hayi ayeke umsebenzi.

Abasetyhini na abayithandayo yoga ukunyamekele indlela engcono kwezemidlalo nokuphumla, kodwa kukho ezinye umda kubo:

• esexesheni Akuvunyelwe ngokungqongqo ukwenza imithambo ngamahla ndinyuka, kubhetele ukubuyisela iindidi yokuphefumla;
• wabaqalayo kufuneka kunokuba components amandla rhoqo ukuhamba emoyeni epholileyo okanye sebenzisa i yokuqubha;
• kwiintsuku zokuqala zokumitha kuvumelekile ukwenza ngokugqibeleleyo zonke asanas, kodwa ngaphambi kokuba kuhle ukuba udibane nogqirha;
• emva kokuzalwa (isibini sokuqala kweenyanga) akuvumelekanga ukuba azenze, yaye emva kokuphela kwexesha ukuqalisa ukwenza imithambo kufuneka abe kakhulu elula.

Ukongeza kwezi izilumkiso, kufuneka uyazi into yonke (amadoda nabafazi) umyinge yoga. Morning elukhuni ekunciphiseni kwaye ubuhle qiniseka ukunika isiphumo ukuba iya kubonakala ngokukhawuleza. Kodwa ungayibaxi, ukuphumeza le njongo ezinqwenelekayo kungekudala.

imithetho elula kufuneka athobele nganye:

• emva kwexesha elide kwi ubushushu ayikhuthazwa tu into yokuba nenxaxheba;
• abantu abanengxaki uxinzelelo lwegazi okanye yegazi ayikwazi ukwenza umsebenzi ngaphandle kokudibana nogqirha wakho;
• ukudibanisa imidlalo eziliqela, awenze ngexesha elinye, kuyathintelwa;
• phambi beemvavanyo vertigo rhoqo intloko ibheke ezantsi ukuze kufakwe Esayama phambili.

uqeqesho

Power Yoga (kusasa leqela) ifuna ukulungiselela kancinane phambi kweklasi. Okokuqala, simele sinikele ingqalelo iimpahla (unokunikezelwa ezamahala, ukuze ukuba ngumqobo ekufezekisweni iintshukumo) kunye nezihlangu (ukuba kunokwenzeka, kuya kuba kuhle ukuba ukujongana ngaphandle izihlangu). Ukongeza, kukho imigaqo embalwa elula:

• imizuzu engama-20 phambi kokuba ukuzilolonga akayi kuba akufuneki douche wabafaka;
• ixesha elifanelekileyo lokuba yoga - 5-6 nentsimbi kusasa;
• bazibandakanye ungatyanga angafanele, kodwa phakathi ukutya umthambo kufuneka iiyure ezi-2;
• Imisebenzi naphandle ziza kwenziwa lula ngakumbi yaye ngokukhululekileyo naphandle ziza kunceda ukuba ingqondo.

asanas evuselelayo Five

Ukwazi imigaqo esisiseko kunye nezindululo, ungaqalisa ukwenza imithambo. Ezintlanu ke asanas best iya kubonisa ntoni yoga yokwenene. Complex (kusasa) ayifuni izixhobo ezongezelelweyo.

1. Asana Tarudasana (ngesandla ngokufaka). Lwenziwa babemile, omnye umlenze lowo ezazimanyene lujikelezile kuzo ezinye (ukuze iminwe ezibe esihlunwini gastrocnemius). izandla ngalo kwinqanaba bhokisi ukudibanisa namasundu. Emva kwemizuzwana 20 sikhundla kufuneka athathe ikhefu elifutshane phinda, ukutshintsha ulwalathiso iinyawo nezandla linegunya.
2. Asana Vrikshasana (umthi ukuma). Xa ukuma nkqo ye unyawo ngomlenze omnye obekwe kwi edolweni yesibini, izandla enyukileyo phezulu, ohlanganisa namasundu. Lo mthi pose Kucetyiswa ukuba kwimizuzwana engama-20 ubuncinane, emva koko utshintshe imilenze.
3. Asana Virabhadrasana (somzimba bellicose). Ukuma ngqo, phakamisa umlenze omnye umva, kusenziwa umgca othe ngqo kunye nomzimba, kunye nomlenze yesibini - nkqo. Izandla anaba phambili kwaye azibandakanye omnye nomnye. Ibhalansi kufuneka zigcinwe imizuzwana malunga-30, emva koko utshintshe imilenze.
4. Asana Ardha matsiendrasana (linegunya lomqolo). Behleli emethini, omnye umlenze ugobe bayidiliza ukuya umzimba (kwedolo isithende phantsi), kunye nomlenze yesibini, waguqa kwindawo esinekona sasekunene, ubeke unyawo emva kwedolo some. Umzimba ijijekileyo esinqeni. Kwesi sikhundla, wavumela ukuba ukuphumla okomzuzu.
5. Asana Gomukhasana ( "intloko lwenkomo"). Enye ingalo ngqo wenyuka wazolula kwi engqinibeni ukuze entendeni enziwe ngamaphiko egxalabeni. Isandla yesibini kwenza into enye, kuphela eyayisuka ngezantsi, ehla, igotywe engqinibeni. Ke iminwe ngezandla zozibini bekwi. Xa enze kufuneka ugcine umva wakho (musa slouch kwaye musa SAG). Zizonke ukubambelela kule ndawo imizuzwana malunga-20, apha ke ukutshintsha ezandleni.