Uma unquma ukuqonda izwe lokuvumelana komoya nomzimba ngosizo lwe- yoga , sincoma ukuthi uqale lokho okubizwa ngokuthi okujwayelekile okuthuthukiswa kwamakilasi e-yoga ekhaya. Ngaphambi kwalabo bonke abakhetha ukuqala le ndlela ethakazelisayo, umbuzo uvela - indlela yokusebenzisa i-yoga ekhaya. Kunezinhlobo ezimbalwa ezihamba phambili okufanele zicatshangelwe yibo abafuna ukwenza i-yoga ekhaya.
Okokuqala, isikhathi. Impendulo eminingi ukuthi kungenzeka yini ukuqhuba i-yoga ekhaya iyophendulwa kabi, ngoba nje abantu bakunzima kakhulu ukuthola ithuba lokuziqhekeza kude nemisebenzi yasendlini futhi bazinikezele imizuzu engu-20. Kunzima kakhulu, ngakho-ke sincoma i-yoga ekuseni. Ekuseni ikhanda lakho alilayishwa imicabango, izinkinga, imicimbi. Ekuseni ungavuka kancane kancane bese uthatha le mizuzu emibili kusukela endaweni yonke. Ngaphezu kwalokho, i-yoga yasekuseni izothuthukisa umoya wakho usuku lonke.
Owesibili ohlwini, ukuthi ungaqala kanjani ukwenza i-yoga ekhaya, yilokho okukhethwa kukho okuyinkimbinkimbi. Ungathathi izinkomba eziyinkimbinkimbi, ezikhethekile, ungesabi amagama hatha , ashtana, vinyasa yoga, njll. Thatha i-Yoga yokukhanya yabaqalayo ukuthuthukisa ukuxhumana nokuhamba komzimba.
Yebo, futhi-ke, ukuze uqonde ukuthi ungayisebenzisa kanjani i-yoga ekhaya, udinga okungenani uzame!
Ukuzivocavoca
- Izinyawo ebubanzi bezinhlanzi, siphakamisa izithende, siwela phansi, siguqa ngamadolo. Yima emasokisini, ugxilise umzimba phambili ngangokunokwenzeka. Susa ukuhlukumeza kwe-lumbar futhi siphefumula esiswini. Siphakamisa izandla ezinhlangothini phezulu, siwela phansi ngangokunokwenzeka. Nge-inhalation sibheka futhi sinciphise izingalo zethu ezinhlangothini.
- Sihlala phansi phansi, imilenze yethu igobile, sithwala amasokisi, izandla zethu zihlala phansi. Siphonsa emahlombe ehlombe ekuphumuleni futhi sizungeza emuva ekuphefumulelwe.
- Hamba ngamadolo bese uqhubeka nokusebenza nge-back - bend yakho futhi nxazonke.
- Izandla ezinhlangothini phezulu, kancane kancane zinyuka ezinyaweni zakho. Beka izandla zakho phansi, uma kungenzeka, zibophe futhi uzibeke phansi phansi. Hamba ezinzwaneni. Khuphuka kancane.
- Sithatha umlenze wokunene ngezandla zethu, sidonsa isifuba eduze nathi, susa idolo ngakwesokunene, sinciphise umthanga phansi, futhi ubeke unyawo eduze kwe-perineum. Umlenze oqondile ngeminwe yakho, ugijimela phezulu emgqeni. Sabeka i-thorax emlenzeni. Sisa izandla zethu phambili, siphumule izintamo zethu, sinciphise amakhanda ethu. Uma sivuka, sibuyela emlenzeni ogobile futhi siphenduka ukuze amadolo abuke phambili, futhi umlenze ongemuva ukhona emasokeni. Sivula i-thorax, sihlala phansi ngezandla zethu. Ekuphumuleni kancane kancane siya phansi. Hamba phansi, izingalo zikhishwe. Sukuma futhi siphenduke.
- Umlenze ogobile ufakwa emgodini onyawo, umlenze wesibili welulelwe. Selula isandla sethu ngegama elifanayo, uthathe unyawo lwethu. Amapulangwe phansi, uphakamise isikhumba kanye nomlenze wangaphambili. Bambelela ezandleni zakho.
- Donsa umlenze phambili, kancane kancane uncike phambili. Futhi siphindaphinda konke kusukela ku-5 kuya kwesokunxele umlenze.
- Siphonsa imilenze yethu, sibopha izandla zethu ngemuva kwesiqhingi sethu, sabuyela emuva, sivule esifubeni sethu futhi sahla.
- I-Ladoshki ngaphansi kwamajoyini amahlombe, siyavuka futhi siqede isifuba phansi. Lungisa, bese uhlehlisa phambili emaceleni, amadolo akhohliwe, ugibele emasokisini.
- Siya phansi, phumula.