Amakilasi okufaneleka afana kakhulu. Iklabhu ngayinye yokufaneleka kufanele ibe namakilasi e-yoga. Abantu abaningi bacabanga ukuthi i-yoga iyisenzo sokuthuthukisa impilo nempilo. Kodwa-ke, i-yoga, kunalokho, ukuthuthukiswa ngokomoya, ukuzivocavoca okukhethekile okubandakanya ukuvumelana kwangaphakathi nangaphandle.
Ngakho-ke, ngaphandle kokwazi izinto eziyisisekelo ze-yoga, akufanele uqale amakilasi. Futhi yini okudingeka ukwazi nge-yoga, ukuze umzimba uzuze? I-Yoga ineziqondiso eziningi ezahlukene. Izwe langasese lalo hlobo lokuzivocavoca kwempilo yiNdiya. Izenzo zomuntu ngamunye e-yoga zibizwa ngokuthi ama-asana. Ungaqeqesha ekhaya, ngoba lokhu kunezinhlelo eziningi zevidiyo nezinhlelo.
Iyini i-yoga yokufaneleka?
Kwabaqalayo imithi yohlobo lwe-yoga ifaneleka kakhulu. Lesi yisiqondiso sangempela, ukuhlanganisa izinto eziyisisekelo zokuzivocavoca kanye ne-yoga. Ukuzivocavoca - ukuzivocavoca okunamandla, okungewona wonke umuntu ongakwenza. Kodwa zinikeza umthelela ezindaweni ezithile zenkinga zomzimba wethu. I-Yoga, ehlangene nayo, ihilela ukujula emikhubeni yokuzindla, okungeyona yonke into ekulungele ukuqonda. I-yoga yokufaneleka ifanele kulabo abathanda ijubane elilinganiselwe lokuqeqesha futhi bafuna ngesikhathi esifanayo ukuthuthukisa ukukhululeka komzimba.
Ngaphambi kokungena emakilasini okufaneleka emzimbeni, kufanelekile ukucabangela ezinye zezinto ezihamba phambili:
- Amakilasi kufanele aqhutshwe esiswini esingenalutho, ngakho udinga ukudla amahora amane ngaphambi kokuqeqesha;
- ngaphambi kwamakilasi udinga ukulalela ukuzwa kwangaphakathi kwakho, uma uzizwa ungavulekile futhi ungathandi ukugwema ukusebenzisa lezi zinsuku kangcono;
- ngaphambi kwamakilasi kuyoba usizo ukuthatha ishafula efudumele ukuze imisipha ikhululeke futhi ifudumele;
- ungakhohlwa ukuphefumula, ngesikhathi se-yoga kubalulekile ukuhlanganisa isigqi sokuphefumula nokunyakaza;
- ukwenza umkhuba wokuzivocavoca udinga ukususa zonke izinto zokugqoka, akufanele ugqoke izinto ezibukhali.
Ukuzivocavoca
Manje, ake siqale izivivinyo. Ukuzivocavoca kungaba yinkimbinkimbi, kodwa udinga ukuqala ngezinketho ezilula.
- Ukuzivocavoca ukuphefumula kuyinto eyinhloko e-yoga. Ukuze wenze lokhu, hlala endaweni ye-lotus bese uqondisa emuva. Khona-ke sihlanganisa izandla kulesi sikrini ngenhla kwekhanda, siphumelele ngokushelelayo futhi kancane kancane sinciphisa izandla zethu phansi, kuyilapho sizwa indlela i-vertebrae engemuva ifakwe ngayo. Ngesikhathi sokuzivocavoca, izinkinobho kufanele zihambisane kahle futhi zingabhidli kulokhu kuhamba.
- Izitshalo nezendlala kufanele zibe bushelelezi, ngaphandle kokunyakaza okubukhali. Sihlezi phansi, sisakaza imilenze yethu emaceleni, bese umlenze owodwa ugobile emadolweni futhi siphumula izinyawo zethu emathangeni womunye umlenze. Uma wenza lo msebenzi, kufanele uzwe imisipha yemilenze yakho kanye ne-back back strain. Ngesikhathi esifanayo, bobabili kufanele bathulwe njengezintambo. Tilt on the exhalation, sibamba izandla zethu ngezinyawo, sihlala kule ndawo, siqondisa ukuvuthwa. Imijikelezo emihlanu ekuqondeni ngalunye njalo futhi maduzane uzozizwa ukuthi umhlane usuhamba ngomakhalekhukhwini.
- Ukufaneleka - yoga - kuhle futhi emuva. Ukuzivocavoca okunjengokuthi "ikati" kwenza i-back flexible futhi iqede izinkinga ze-osteochondrosis. Kulula kakhulu ukukwenza. Yamukela i-pose ye-cat futhi ngesigqi sokuphefumula, senza isiphakamiso sethu, njengokungathi sizingeliwe, bese senza iphutha phansi. Phakathi nalokhu kuvivinya umzimba, imilenze nezandla akufanele zivele phansi, kuphela imisebenzi yangemuva.
- Ukuzivocavoca kwe-yoga yokukhubazeka kuyahlukahluka, ezinye ziyinkimbinkimbi, ezinye zibonakala zilula kakhulu. Noma kunjalo, ukuvivinya okulandelayo ngeke kubangele ubunzima ngisho nakwaqalayo. Ngalesi sizathu silala phansi futhi siphefumulelwe siphakamisa izinyawo phezulu, bese kuthi "sihlanganiswa kabili". Ungasiza ngokwakho ngokuphakamisa izinkalo zakho ngezandla zakho. Ekuphumuleni kwethu sinciphisa imilenze yethu phansi.
- I- yoga yokufaneleka iqeqesha ibhalansi. Kunezinhlobo zokuzivocavoca ezincike ekubaleni. Isibonelo, sonke esivamile sokuzivocavoca "ukugwinya" singaguqulwa ukuqeqeshwa okulinganiselwe. Zama ukumisa ngomlenze owodwa, ngesandla esisodwa esitholakala emzimbeni, kanti esinye sithunyelwe phambili. Umzimba uhlanganisa umugqa oqinile ohambisana nendawo. Gxila ezintweni ezingaphakathi, ingqondo igcine isikhungo sokuvuthwa komzimba esizungeze isikhumba.
I-yoga yokufaneleka isekelwe ukunyakaza okubushelelezi nokuhamba kancane, ukusika, ukubeka okuhleliwe ngokuhambisana nokuphefumula. Odokotela abaningi batusa ukukhetha lolu hlobo lokuzivocavoca, ngoba lunomphumela omuhle emgogodleni nasenhliziyweni futhi akulimazi impilo.