I-Yoga iyisiko lasendulo esihlanganisa ukuthuthukiswa ngokomzimba nangokomoya. I-Yoga ivela eminyakeni engaba ngu-4 000 eyedlule, futhi naphezu kokuthi iningi lomlando walo lalihlukanisiwe nabantu, eminyakeni yamuva - lolu hlobo lokuthola luyothola abalandeli abaningi.
Kubandakanya, i-yoga isetshenziselwa ukusebenza emgodleni. Lo mdlalo uba yi-panacea kubantu abane- scoliosis , i-osteochondrosis, i-hernia nezinye izifo zesistimu ye-musculoskeletal.
I-Asanas ye-yoga inikeza izinzuzo eziningana ngomgogodla:
- ukuqinisa - imbangela yeziningi zezifo zezimoto ukubuthakathaka kwemisipha futhi, ngenxa yalokho, ukucindezeleka ngokweqile emgodleni;
- ukuphumuza - ngosizo lwe-yoga yokuvocavoca umgogodla ongakwazi ukuphumula izihluthulelo, okwenziwa ngenxa yokwenziwa kweminye ikholomu yomgogodla bephethwe futhi kulayishwa ngokweqile;
- ukwelula - i-yoga isetshenziselwa ukwelula umgogodla, ngoba ukuguqulwa kwama-discs kungenxa yokunciphisa ibanga phakathi kwama-vertebrae.
Ukuzivocavoca
Siphakamisa ukuthi wenze izinhlobo eziningi zokuzivocavoca zakudala zomgogodla we-yoga.
- I-Tadasana - i-pose yomuthi. Imilenze ihlangene, izinyawo zihlangene ndawonye, izandla zihambisana nomzimba. I-coccyx idonsela phansi, idonsa umgogodla phezulu, njengokungathi sasigxile phezulu kwekhanda.
- Ukuphambana - ukuthandaza noma ukuzindla, izintende zihlangene ezingeni lesifuba. Inhloko iyancipha, ukuphefumula kubushelelezi futhi kuphelile.
- Ukuhleleka kwelanga - imilenze yehlukana, izingalo eziphakanyiswe ngaphezu kwekhanda lakhe, zivuleke ngokubanzi kunamahlombe, iminwe iselulele esibhakabhakeni, ikhanda lakhe libuyele emuva, ubuso bakhe bubheke phezulu. Siphefumula kahle, kancane kancane sinciphisa izintende zezandla zethu futhi sibeka izandla zethu emzimbeni, senza ukushisa kwelanga okukhanya.
- I-Talasana isundu. Ukubuthana ndawonye, simile emasokisi, izandla esizidonsa phezulu, ладошки ndawonye, sidlulisela isipele phezulu.
- I-Vrksasana isihlahla. Asishintshi isikhundla semilenze, siphakamisa izingalo zethu ekuphakameni kwamahlombe.
- Umhlwanyeli - senza ukujikeleza ngomzimba kanye nezandla ezikhululekile, imilenze nezindebe azihambanga ngesikhathi esisodwa, izinyawo ebubanzi bamahlombe.
- I-Arhachakrasana iyisigamu . Faka, phindela emuva, uphumele izandla phambili. Hamba - siphenduka emuva, sibamba izandla zethu okhalweni, siphume - sibuyela ku-Yip.
- I-crescent imilenze ndawonye, isandla sokunxele siseduze nomzimba, okulungile kuphakama ngaphezulu kwekhanda. Silula isandla futhi sasihlangothini, sigubha phezu komzimba. Ngokuphakamisa ukuphakamisa kwethu siphakamisa isandla sethu, ngokuphefumula siyaphetha ngaphesheya.
- U-Trikanasana unxantathu. Sifaka imilenze ngokubanzi ngangokunokwenzeka, sidlulisa izinyawo zomlenze ongakwesokudla ngakwesokudla, sikhulise izingalo zethu ezingeni lehlombe futhi sithembele ngakwesokudla. Sibheka entendeni engenhla. Thumela, uphume, sibuyele ngaphesheya.
- I-Warrior - I-PI njengengaphambili yangaphambili, kuphela emgqeni wangaphambili wegundane. Amadolo angama-90 ani, izingalo zisakazwe ezinhlangothini. Uma sifaka inhalation sibuyela e-IP, siphindela ngakolunye uhlangothi.
- I-Uddiyana bandha (inqaba ephakathi) - imilenze ibanjwe ngokubanzi kunamahlombe, izandla zihlala emadolweni. Umzimba ukhonjiswe phambili, ukuxhuma, ukuphefumula, ukubamba umoya. Vuka - thatha umoya.
- UVriksasana ungumuthi. Emile emlenzeni oqondile, umlenze wesibili ugobile futhi ubeke esikhwameni somlenze oqondile. Amandla ahlanganiswa futhi aphakanyiswe ngaphezu kwekhanda lakho. Ekuphumuleni, ngaphandle kokushintsha isimo semilenze, sinciphisa umzimba, sithuthukise umgogodla phambili, izingalo zikhululekile. Uma siphunga, sisuke sithungula izingalo zethu phezulu futhi kuzo zombili sizinciphisa phansi, sinciphisa umlenze. Siphindela ngaphesheya.
- I-Heron - phakamisa ingalo engakwesokunxele phezu kwekhanda, ugobe umlenze wesokudla emadolweni, uthathe isandla sokunene ngezinyawo bese ucindezela unyawo ngemuva kwethanga. Umlenze wokusekela unjalo. Ekuphumuleni kwethu sithembele phambili. Nge-inhalation siphumule futhi sinciphise imilenze yethu. Siphindela ngaphesheya.
- I-Diamond - sihlala ezithende, sibeka izandla zethu ngemuva kwethu, siphakamise izandla zethu phezulu ngangokunokwenzeka.
- Ukukhiya kufana ne-IP, uphakamise isandla sokunxele phezu kwekhanda, uyibeke phansi emgqeni wehlombe, vula isandla sokunene ngemuva kwesihluthulelo sethu bese usiphakamisela esintendeni sesokunxele. Sibambisana ngezandla zethu, silungise isikhundla futhi siphindele ngaphesheya.
- Intaba - i-IP iyafana. Izandla ziphakamisa futhi zivale ekukhiweni kwekhanda lakho. Siphetha isakhiwo esiyinkimbinkimbi ye yoga yokwelapha izimpumputhe - izandla zisishukumisela phezulu, zibophe izandla zazo zibaqhube phansi emadolweni, izandla ziyancipha emzimbeni - ukungena kwengane.