I-Yoga iqala ngokuzindla, enegama layo elikhethekile - "i-dhyana." I-Dhyana yisimo sengqondo ehlanzekile, ukungazi lutho, ukungabi khona kokuqukethwe okuphelele. Lesi yisigaba esilandelayo sokulungiselela ukuqeqeshwa kwe-yoga kunoma yiliphi izinga lokuyinkimbinkimbi. I-Yoga akuyona nje isici esiyingqayizivele, kodwa ingokomoya. Nakuba, njengoba i-yogis ithi, owokuqala ngaphandle kwesibili akunakwenzeka, naphezu kokuthi izilaleli ziyakwamukela kuqala. Uma uphumule ingqondo yakho (futhi akulula kakhulu ukuyikhulula, kungathatha iminyaka), uzokwazi ukuthola ubunzima obunzima kakhulu ku-yoga, njenge, isibonelo, shavasana.
Mayelana ne-shavasana kufanele kuthiwe ngokwehlukana. Abaqalayo, bebuka lokhu ngaphambi, bathi kubo: "Hhayi, ngizokwazi ukukwazi." Ngaphandle, i-pose ayifaneli nhlobo - udinga ukulala phansi. I-Shivasana yindlela yokufa komuntu ofile. Igama alilona ngengozi, ngoba lapha ukuthi kufanele ufeze lokho okunganaki kwe-100%.
Futhi, kunezingozi ezanele, ukuguqulwa okubuhlungu kubeka i-yoga, lapho uzofinyelela khona ngokuqinisekile, ufunde ukuma okulula okulula, emi ngezinyawo zakho. Okuyingozi: i-headstand ("shirvasana"), "ibhuloho" (sarvangasana), isimo esisebunzini (pinca maiurcasana).
Ukuzivocavoca
Sizokwenza ama-asanas alula kakhulu ku-yoga. Noma kunalokho, akusiyo ubhanana, kodwa kunalokho i-yoga nje ibangela ukuphumula. Ngempela, into yokuqala okudingeka ufunde ukuthi ungaqala kanjani ukwenza i-yoga ukuphumula. I-yogis ehlangenwe nakho ithi akusizi ngalutho ukuphonsa imilenze yakho ngemuva kwekhanda lakho futhi ume emazandleni zakho, uma ngesikhathi esisodwa ubamba umoya wakho okungenani okwesibili.
I-Yoga ingempilo futhi inhle. Ngakho-ke, sizoqala ukuphefumula nokuhamba kahle komzimba, senze lezi zoga zokulungiselela.
Qaphela: inkimbinkimbi yenziwa ngaphandle kokuphazanyiswa. Lezi akuzona ezizimele ngabanye, i- complex , neyinkimbinkimbi ngokuma okuma-yoga okuvela komunye nomunye.
- Hamba uqonde, imilenze ndawonye, phezulu phezulu. Siyaqonda umoya ngezandla zethu futhi sikhulise phezulu. Sibheka njengezintambo, silwela yonke indlela eya esibhakabhakeni. Squat - phefumula, phuma - exhale. Faka - phuma, uphinde ugobe ohlangothini. I-inhalation yiyona ndawo, ukuphuma umoya kuyisifiso.
- Sise izandla zethu esibhakabhakeni - sigoba izingalo zethu ezigqamile futhi sibheke ekuphumuleni.
- Philisa ku-squat, phefumula. Umzimba udiagonal, emhlane ongezansi ungaphenduli, amadolo aphezu kwesigamu. Sikhothamela phansi, sinciphisa izimbambo ezinqulwini, ngemuva. Sibheka phambili izingalo zethu - ukugoba izingalo futhi sibheke ekuphumuleni.
- Hamba - sithatha izandla zethu, silula amadolo ethu, siphumelele, izingalo zihamba phambili. Senza izikhathi ezingu-8 futhi ekugcineni silungise isikhundla se-squat, sibeka izandla zethu ekukhiyeni.
- Sinciphisa izintende zethu ngezansi kwamadolo, siqonde imilenze yethu, siphakamise iminyango yethu. Izindwangu ziyancipha emanzini, umzimba uhamba, senza imilenze emilenzeni, izinhlangothini ezinhlangothini. Siphakamisa - siphefumula, izandla ezihlangothini phezulu. Ukukhipha umoya kuyamamitha (ukubingelela kwamaNdiya, ukukhotha). Ukuphefumula - izandla up, uphume, phuma - up. Ukuphefumula - izandla phambili nangaphandle, ukuphumula - phansi. Philisa - izandla ezinhlangothini phezulu, ukukhipha umoya - isikhala. Ukuphefumula - phezulu, imilenze ebubanzi bezintambo, ekuphumeni kwe-exhalation kuya ehlangothini. Vula - isikhungo, phuma - eceleni. I-Exhale - iqhube phambili phambili, inhale - izandla ngaphakathi kokukhiya, uhlume.
- Amandla adalwa, aphanye - sicindezelwa ezinyaweni. Sukuma, sizungeza emuva. Ukuthambekela ohlangothini, sihlanganisa izandla ndawonye, ngokuya phambili, sibuyela esikhungweni. Ohlangothini - ngokusebenzisa umjikelezo phambili.
- Izandla esandleni, phansi futhi phezulu, ngokukhiya ikhanda lakho. Gwema ngomlomo futhi welula imisipha ye-intercostal, uhamba ukusuka kolunye uhlangothi.
- I-Exhale sivula izandla, siphefumula izandla zethu ndawonye - i-namaste.
- Philisa - izandla ezinhlangothini, phuma phansi. Ngenye indlela, silula izandla zethu njengamaphiko.
- Vula - sivale, izingalo ziwela phambili, ziphuma - sivuleka, izingalo sizihlukanisa. Ukuphefumula - izandla phezulu, phuma - sibheka phambili. Hamba ngokulinganayo, yenza i-crease. Ama-vertebrae ngemuva kwe-vertebra aphakama phezulu, amahlombe abuyele emuva emhlane.