I-Yoga I-6 Ihlala Ixesha Lakho

Ngelixa iisiseko zexesha lokuya esikhathini yinto yonke into ebesifazana abafana ngayo, ngamnye umfazi ufumana ixesha lakhe ngokuhlukileyo. Nangona abaninzi banokuvuma ukuba akusiyo ixesha eliyolonwabo kwinyanga nganye, iimpendulo ziyahluka xa zivakalelwa kukuxabisa ukuzala komntu ukuba zicaphuke, ziphephe intlungu, zingabi nenyameko.

Iintlanga ezininzi, kubandakanywa neBrahmins eIndiya, ziye zahlukanisa abafazi beza esikhathini kwaye ziyabakhuthaza ekuphumleni ngeli xesha. Xa abafazi beqala ukwenza i-yoga, nabo baxelelwa ukuba bayeke ukwenza umsebenzi ngexesha lokuya esikhathini.

I-Ashtanga yoga iphakamisa "iholide" yamaxesha eentsuku ezintathu. Ininzi yeendlela ze-yoga ziyakwazi ilungelo lomfazi ngamnye ukuba azenzele yena ngokwakhe malunga naluphi uhlobo lokusebenza. Oku kubandakanya nokuba kungenjalo ukuzisebenzisa.

Ezi zinto zilandelayo zijoliswe kumsebenzi wokubuyisela ekhaya kwaye zinokukunceda ukunciphisa iincampu. Ukuba ungathanda ukukhwela ngepati yokufudumala ngexesha lakho, oko kungakuqwalasela i-yoga yakho.

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I-Cobbler's Pose - Baddha Konasana

Ekubeni isigxina esincinane somzimba sivame ukuva ubunzima ngexesha lokuya esikhathini, ukuhlala kwimiba yethu iya kuba yinjongo yethu. Unokuhlala kwisithuba ngasinye ukuya kwimininzi emininzi, njengento eqhelekileyo kwiiklasi zokubuyisela.

I-Baddha konasana-i-pose ye-cobbler-ivula indawo ye-pelvic. Ukuze uhlaziywe ngokuphindaphindiweyo, ungene kwi-bend phambili usebenzisa i-bolster okanye iingubo ezininzi ezikhuniweyo ukuxhasa i-torso yakho ukuze ukwazi ukukhulula ngaphezulu.

Kaninzi

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Intloko kwiKnee Pose - Januwari Sirsasana

Ukwandisa umlenze wakho wokunene uze ubeke inyawo lonyawo lwakho lwesobunxele kwicala lakho langaphakathi lasekunene. Isikhungo sakho isantya phezu komlenze wokunene uze uqhubeke phambili. Buyela emuva kwi baddha konasana ukusekela kwelinye icala.

Ukuqhubela phambili ukuthatha okuhle kwaye kulula, janu sirsasana - intloko ukuya emadolweni - ululalisa iintambo zentsimbi elula. Ukulula okulula okukuvumela ukuba ugxile emlenzeni omnye ngexesha kwaye ulungise ngokunyanisekileyo uze wandise iinqumlo zakho kunye neengcawa.

Kaninzi

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Uhleli eStraddle - Upavistha Konasana

Vula zombini imilenze yakho ububanzi kwi-upavistha konasana - i-straddle. Kwakhona, isalathiso esiphambili esixhaswe nge-bolster okanye iingubo ziyinkokhelo enkulu.

Sibheka phambili kwii-hamstrings kwakhona, kodwa sisolulela iintambo zangaphakathi kunye nokwandisa umlenze.

Unokuhamba ngokujulile njengoko uthanda apha okanye uhlale uhleli. Ngethuba uqala ukuya esikhathini, awukwazi ukufikelela ubunzulu bakho bunzulu kwi-bend kwaye efanelekileyo.

Kaninzi

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Ehleli Ngaphambili I-Bend - Paschimottanasana

Yenza imilenze yomibini isetyenziselwe ukugoba phambili. Nciphisa umlenze kwindawo ehleli phambi kokuza phambili. Cinga i-pelvis njengesitya esibheke phambili njengoko uhla.

Ukuhlala kwi-bend - paschimottanasana - iyancipha ngakumbi ekuvuleni i-hamstrings kunye namathole. Kwakhona kunika imbuyiselo yakho elula.

Qinisekisa ukuba ulandele ukuphefumla kwakho njengoko ukhulula kulolu bhinqa. Ixesha lakho linokuba yisizathu esihle sokujikeleza umlanjana wakho ngenxa yokuba kukunika indawo yokuphumla. Khawukhumbule nje ukuba utitshala wakho unokufumana uluvo oluchasene nalo.

Kaninzi

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Umyeni oxhasiweyo

Ulale phantsi wakho. Cinezela kwiinyawo zakho ukuphakamisa iinqununu ngokukhawuleza kwaye ulayishe i-block yoga phantsi kwabo ukuxhasa. Ukuze uphume, cindezela kwiinyawo ukuphakamisa iinqununu kwakhona kwaye udibanise ibhloko ngaphandle.

Esi sinyameko esincinci sinokukunceda ukukhulula intlungu emva kokuya esikhathini. Nangona ngokuqhelekileyo usebenzisa isigaba esiphakamileyo, ingaba yinto efanelekileyo yokubamba inketho emfutshane kwi-yoga yakho yokuvimba ngoku kanye.

Kaninzi

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I-Goddess Pose - Supta Baddha Konasana

Hlalani kwindawo ehleliweyo ngamadolo akho. Ukukhulula amadolo akho emacaleni uze ufike kumatshini akho. Yizisa iinyawo zeenyawo zakho kunye kunye noThixokazi. Ukubeka i-bolster phantsi kobude bomgudu wakho kunokuziva kukhulu apha.

Unokwazi ukuba le nguqulelo ehleliweyo ye-encobbler's pose, ngoko sibuyele apho siqalise khona. I-Supta Baddha Konasana - unkulunkulukazi-pose-ngokuphathelele ukuvula u-groin yakho kunye nokuqhaqhazela nokuphumla.

Ukuba unako ukuhlala kulo mzuzu imizuzu emininzi, kuyindlela enhle yokwenza iseshoni yakho. Imizuzu emihlanu ukuya kweyishumi kwimeko yokucamngca kwimixokazikazi iya kukushiya ikhululeke ngokupheleleyo ngosuku olulandelayo.

Kaninzi