Uma kuziwa ekulahlekelweni kwesisindo, inhlangano yokuqala efika engqondweni iwukuziqinisa , ukuvivinya umzimba, ngokuvamile, konke okuhlobene nokunyakaza okusheshayo, okusheshayo nokujuluka okukhulu. Kodwa ngokuvamile, abantu abagcwele baya emfundweni enjalo, bephoqelela ngokwabo, bebaphoqa ukuba benze izinto ezingazijabulisi nhlobo. Ngempela, ngesisindo esikhulu kakhulu kunzima kakhulu, futhi kuyingozi nakakhulu, ukugxuma ekuphakameni nasebanga, ukulayisha hhayi amalunga kuphela, kodwa futhi nenhliziyo, okumele isebenze ukuxubha kwegazi ngesisindo esinjalo.
Indaba ehluke ngokuphelele yi-yoga ngokugcwele. Ngenxa ye-yoga wena ongabonakali ekubukeni kwakho futhi usebenze nge "I" yangaphakathi. Ngokuhamba kwesikhathi, i-yoga ngokugcwele ifundisa abesifazane ukuba bathande umzimba wabo ngendlela, futhi lokhu kuyisinyathelo sokuqala sokuguqulwa nokulahlekelwa isisindo. Kuphela ngenxa yomzimba wakho othandekayo ungahamba ekudleni futhi, hhayi ukuvilapha, ukuhlanganyela.
I-yoga yamafutha - akuwona neze ukuvivinya okunzima okungenziwa yiziguli, abantu abaneminyaka yobudala futhi abakaze benze lutho ngabantu. Kodwa-ke, lezi zivivinyo zibonakala zilula kuphela kulabo abangakhononda ngempilo futhi bahola indlela yokuphila yokuncintisana okungaphezulu noma encane. Kulabo abanesisindo sabo esedlulele ku-100 kg ngisho nomthambeko uwukufeza konke.
Ngokuvamile ukwenza imishanguzo ye-yoga ngokugcwele, uzosebenza ukusebenza komzimba , ukucindezela ukudla okungenampilo nokusheshisa izinqubo zokugaya. Uzokwazi ukuphefumula amandla okuphila emzimbeni wakho, kuze kube yilapho, umzimba obuthakathaka, futhi maduzane ngeke nje ufunde ukuthi ungayenza kanjani imithambeka nama squats, kodwa ngisho nasendleleni ekhanda lakho uzokwazi ukuvuka.
Ukuzivocavoca
Sizokwenza imizimba embalwa ye-yoga ku-Tatiana Myskina ephelele, yena ngokwakhe ohamba ngendlela elula yokulahlekelwa isisindo.
- Hlala phansi, phakamisa izintambo zakho, uwele imilenze yakho. Udinga ukuhlala emathanjeni ase-ischium. Sula, ungakheli kwi-coccyx. Ithiphu up, uma ungenamandla (kumisipha yakho ye-intervertebral) gcina imhlane yakho iqondile, zize uhlale e-stand ngesimo seveli eboshiweyo noma imithwalo.
- I-Sukhasana - faka izandla ngaphambi kwesifuba, uqhubeke uhlala ngokulinganayo, uguqe ngamadolo ezinhlangothini nangaphansi.
- Thatha ibhande nencwadi ebanzi. Beka le ncwadi phakathi kwezinqulu, imilenze ixhunyiwe futhi imele ifane. Sula uphinde usule kusukela phezulu kuya kuzinyane. Yenza i-belt siz belt nge-buckle ngaphakathi kwebanga lobubanzi be-armpits. Beka indandatho ezandleni zakho bese welula izingalo zakho phambili. Donsa umzimba uphinde uhambe phambili. Okubaluleke kakhulu, ungadonseli iminwe yakho ngemuva kweminwe yakho. Vula, phakamisa izandla zakho phezulu, kodwa ungaphakamisani amahlombe akho. Vula izingalo zakho phambili futhi ubeke phansi izingalo zakho ngobumnene.
Sibonga incwadi phakathi kwezinqunu, sifunda ukuqinisa izinkalo, ukuqinisa imisipha yangaphandle kwethanga. Sithola umkhuba wokuma kahle, sisakaza isisindo somzimba ezinyaweni zombili ngokulinganayo futhi sibheke ku-coccyx, sigweme ukugoqa okungalungile komgogodla. Futhi ibhande iyithuluzi elihle lokufunda ukuhamba kahle. Ngemuva kwakho konke, ukuze sikhonte kahle, thina, ngokuqala, kudingeka sidlulise kahle.
Ingxenye ngayinye ye-ngaphambi kufanele iyenziwe imizuzwana engu-30 nsuku zonke, yenza amabhuloki amaningana ngokuzivocavoca.