Amakilasi e-Yoga kwabesifazane abakhulelwe manje abonakala abaningi njengomsebenzi wokuzivocavoca omusha. Kodwa-ke, i-yoga iyisimiso esidala kunazo zonke sefilosofi esisebenzayo esiza ukulungiselela ukubeletha, hhayi kuphela ngokomzimba, kodwa nangokwemvelo.
Yega i-yoga ewusizo kangakanani kwabesifazane abakhulelwe?
I-Yoga yabesifazane abakhulelwe iyazuzisa ngesikhathi esisodwa emazingeni amaningana: ngakolunye uhlangothi, phakathi nemihlangano owesifazane ocindezelayo, ngakolunye uhlangothi - uthola ukuphumula komgogodla. Amakilasi aphansi, athule ngomculo omnandi ahambisana nomqondo jikelele womama ozayo, usize ngokucophelela ukwelapha zonke izinqubo ezenzeka emzimbeni wakhe.
Akukhathaleki uma uqhuba isakhiwo se-yoga kubantu besifazane abakhulelwe eqenjini noma ekhaya - umphumela uyoba okufanayo (uma, ngempela, uphatha izivivinyo ngokunakekelwa okulinganayo nokuvumelana). Okubaluleke kakhulu - owesifazane uthola ithuba langempela lokuqinisa imisipha futhi adlulise kalula isikhathi sokuzalwa.
I-Yoga yabesifazane abakhulelwe: izivivinyo
I-Yoga yabesifazane abakhulelwe ihlanganisa isethi yokuzivocavoca equkethe ama-aspana avamile kakhulu, kodwa akhethwa ngendlela yokuthi noma ngabe yikuphi ukulimaza ingane. Kodwa-ke, ezinyangeni ezintathu zokuqala zokukhulelwa, usengakwazi ukwenza i-yoga ejwayelekile - ngeke kube khona umonakalo kuwo.
Emva kwalesi sikhathi, i-yoga yabesifazane abakhulelwe inikeza ama-asanas:
- I-Pose yomculi. Lokhu kubaluleke kakhulu - kuthuthukisa ukujikeleza ezithombeni zomzimba futhi kusiza ukuphumula imisipha kuleyondawo. Hlala phansi, uncike emuva odongeni, vumela umgogodla ube yi-perpendicular phansi. Beka izinyawo phambi kwakho, faka umcamelo owodwa ngaphansi kwamadolo akho. Sula zonke imisipha. Ukuphefumulela ngokujulile, kodwa ngaphandle kokucindezeleka, ukuphumula ngokukhululekile ekuphumuleni komhlane ophansi. Phatha imizuzu engu-1-2.
- Ukuphumula kwentamo. Hlala phansi phansi komcamelo eTurkey. Beka amadolo akho ngaphansi komcamelo. Hlaziya, vula ngokujulile, gcina umhlane wakho uqonde. Vula ikhanda lakho uhlangothi ngalunye izikhathi ezingu-7.
- Ukuphumula kwamahlombe. Hlala phansi, njengokomsebenzi wokuphumula intamo. Amandla avuleka, alula kancane kancane (lokhu kuhamba kuvunyelwe kuphela kuze kube sekupheleni kweviki lama-34 lokukhulelwa). Ngaphandle kwezingcindezi, faka izandla zakho phansi. Phinda izikhathi ezingu-5-7.
- Ukuphumula kwemisipha ye-pelvic. Lokhu kuyisenzo esibaluleke kakhulu esiza ekunciphiseni ukucindezeleka okwenziwe phakathi nosuku hhayi nje kuphela endaweni ye-pelvic, kodwa futhi kusukela ezinyaweni, manje okufanele ziboshwe abantu ababili ngesikhathi esisodwa. Hlala phansi, uncike emuva ngemuva kodonga, welula imilenze yakho ububanzi, kodwa ukuze uzizwe ukhululekile, ufake izandla zakho emadolweni. Philisa kakhulu, kancane, ngokujulile. Uma uphumule, phumula ingxenye engezansi yomzimba, ekuphefumulelwe zama ukuzwa ukukhanya futhi unake ukuphumula kwamahlombe nentamo. Phatha imizuzu engu-1-2.
- Ukuphumula kwesinqe. Lokhu kubaluleke kakhulu kubomama abalindele, ngoba umgogodla usuqala ukusetshenziselwa umthwalo owengeziwe, owandayo ngokushesha. Uhlala phansi, welula imilenze yakho. Jikela ohlangothini olulodwa, ubuke phezu kwehlombe lakho, uzizwe indlela uhamba ngayo. Buyela esimweni sokuqala. Ngemva kwalokho, vula enye indlela bese wenza umsebenzi ofanayo. Phinda izikhathi ezingu-5-6 ohlangothini ngalunye.
- Ukuphumula kwengxenyana engezansi yebhande lezintambo. Ingxenyana engemuva yemilenze, ngokuqondile, imisipha yamathanga, okungahambisani nomthwalo okhulayo, uzothola ukuphumula okulindele isikhathi eside. Sukuma uqonde, faka izinyawo zakho ububanzi bezinhlombe zakho, futhi ufihle izandla zakho ngemuva kwakho ngemuva kokukhiya. Kancane kancane futhi ngokushelela phambili ugxile phambili, ngenkathi ugcina ngisho nokuphefumula. Uncike, ulinde imizuzwana embalwa futhi ubuyele kancane esimweni sokuqala. Udinga ukuphinda izikhathi ezingu-5. Ukunakwa sicela! Uma uzwa ugozi noma yiluphi uhlobo lokungahambi kahle, ungenzi lo msebenzi!
- Ekupheleni kwenkimbinkimbi, yenza umzimba wokuzilibazisa ozokusiza
hhayi kuphela ukuphumula umzimba wonke, kodwa futhi nokuthuthukisa inhlalakahle. Lala phansi kolunye uhlangothi, ugobe umlenze owodwa emadolweni, faka umcamelo omncane phansi kwekhanda lakho uphumule ngokuphelele. Lala phansi imizuzu embalwa. Vula emuva futhi uphumule amanye amaminithi amabili. Bese wenza lo msebenzi ngakolunye uhlangothi.
Kunamanye ama-yoga okumele abe ngabesifazane abakhulelwe abangenziwa ngaphandle kokubeka ingozi enganeni yabo. Kungcono ukuya emakilasini ambalwa kwabesifazane abakhulelwe eqenjini ukukhumbula ukusebenza okulungile, emva kwalokho ungaqhubeka ufundela ekhaya.