Ubuke kusukela kumavidiyo angu-12 mayelana nama- asana ahlukahlukene we- yoga, funda i-stack yezincwadi ngefilosofi nobuchwepheshe, kodwa ungakazami ukuthi yi-yoga "esikhunjeni" sakho. Insindiso yakho i-yoga ekhaya, okuyinto ngakolunye uhlangothi kuyindlela engabizi kakhulu, futhi ngakolunye uhlangothi akunakwenzeka.
Njengoba uzibeke umgomo wokuzivocavoca umzimba wama-yoga ekhaya, ubhekene nokuphikiswa okunamandla kokwenyuka kwemisebenzi yasendlini. Ekugcineni, uhlelo lokwenza i-yoga ekhaya - luhlala luyiphupho elingavamile.
Uma uzibamba bese uzikhohlwa ngokukhathazeka ngo-15, gcina engqondweni imithetho eminingi ye-yoga ekhaya:
- Yenza izikhathi ezimbili noma ezintathu ngesonto, kodwa nsuku zonke;
- vumela ukuqeqeshwa kube mfushane, kodwa nsuku zonke;
- ukujwayele umzimba wakho ukuzivocavoca umzimba, khona-ke kuzodinga ukuba ufeze uhlelo;
- Ungalandeli ama-asanas ashintshiwe, qala nge-elula kakhulu futhi enganeni;
- uphathe i-yoga njengesipho emzimbeni wakho.
Ukuzivocavoca
Siphakamisa ukuthi uhlangabezane nesakhiwo esifushane se- hatha yoga ekhaya.
- Hlala endaweni ekhululekile, ukuze isisindo somzimba sibe ngamathambo e-ischium. "Yelulela" izintambo, isithupha nesithombe sangaphambili sivaliwe, sinciphisa ama-brushes kuya emadolweni ethu. Senza ukujikeleza okuyiziyingi ezinamahlombe, sibheke ngemuva komqhele, ukugcoba nokuphefumula - sivale amehlo ethu. Siphumule, sibheka ukuqeqeshwa.
- Vula amehlo ethu, qhubekela phambili emsebenzini wokuhlanganyela. Ukuzungeza okuyiyindilinga yekhanda - ngokuphefumulelwa ikhanda libuyela emuva, ngokuphefumula ikhanda liya phambili. Senza ukujikeleza kwe-amplitude esiphezulu. Senza ukujikeleza okungu-4 ngakunye.
- Faka izandla ekukhiyeni, zidonsa. Amahlombe anciphisa phansi, i-coccyx engezansi, yelulela ngaphandle, khona-ke, ngakwesokunxele, ngakwesokunxele.
- Sithatha izandla zethu ngemuva kweminyango yethu bese senza ilokhi. Ekuphumuleni kwethu siya emthambekeni, izandla ziya phezulu.
- Hamba amahlombe, uwele izingalo zethu phambi kwethu, uqoqe amabhulashi esikhweni, susa izandla zethu ekuphumeni, ngokuphefumulelwa. Senza izikhathi ezingu-7, bese shintsha izandla bese uqhubeka.
- Sula imilenze phambili, welula izintambo (sihlezi emathanjeni ase-ischium), silinganisa izinyathelo phambili nangemuva, njengokungathi uhamba phansi nebhasi. Imilenze ikhululekile, sithuthukisa ukujikeleza emathangeni.
- Amandla ahlala phansi, imilenze ilula, siqala ukucindezela izinzwane, bese singenwa. Yenza lokhu kusebenza ngamandla amakhulu, izinyawo kufanele zibuke, zithinte izithende kuphela.
- Siyajikeleza izinyawo ezithintekayo embuthanweni kwelinye nangakolunye uhlangothi.
- Umlenze wesokudla ugobile emadolweni, isithende esiseduze nesitokisi, umlenze wesokunxele usulele phambili, amadolo womabili imilenze ndawonye. Sihlela umlenze wesokunxele, siwuguqa emadolweni, sibuyisele izandla, sidlulisele isisindo somzimba kubo. Khulisa kancane phansi idolo ukusuka phansi, ushiye umlenze wesilonda sokunene ungasebenzi. Ekuphumuleni kwethu siphakamisa idolo, ngokuphefumlelwa - sihlehla phansi. Senza izikhathi ezingu-7, bese sishintsha imilenze yethu.
- Siwela imilenze phambi kwethu, sivuka ngaphandle kwezandla ekuphumuleni.