I-Yoga yingongoma ethandwayo phakathi kwabantu abaninzi kule mihla. Kodwa xa uqala ukwenza i-yoga, uva enye emva kwenye - i-Hatha Yoga , i-Vinyasa Yoga, i-Ashtanga Yoga... Ngaba nawe udidekile malunga nokuba zeziphi ezi zinto kwaye zeziphi ezifanelekileyo kuwe? Ungakhathazeki. Yinto eqhelekileyo leyo. Namhlanje, siza kuthetha ngezi ndlela zimbini ziphambili ze-yoga, i-Hatha kunye ne-Vinyasa Yoga, ngendlela elula onokuyiqonda.
Okokuqala, yintoni iHatha Yoga?
Cinga ngeHatha Yoga njengoyena mkhulu weyoga. Yeyona ndlela indala nelula yeyoga. Yaziswa kwiinkulungwane ezadlulayo ukulungiselela umzimba ukuba ucamngce.
I-Hatha yoga ibandakanya ukuziqhelanisa neendlela zokuma zomzimba, ezibizwa ngokuba yi -asanas, kunye nolawulo lokuphefumla, ezibizwa ngokuba yi-pranayama . Kodwa oku kwenziwa ngokuzolileyo nangokucothayo. Uhlala kwindawo enye okwethutyana, uphefumla kancinci. Oku kukunika ithuba lokunika ingqalelo esondeleyo emzimbeni wakho nakuphefumlo lwakho.
Ngamafutshane, iHatha Yoga yindlela egxile ekuzoleni, ekuzinzeni , nasekulungelelaniseni ingqondo kunokuba igxile kwisantya.
Ngenxa yokuba ihamba kancinci, yindlela ebizwa ngokuba yiHatha Yoga kwabo baqalayo ukwenza i-yoga, okanye abo bafuna umthambo ozolileyo ukuze banciphise uxinzelelo.
Ezinye zeendlela eziphambili zokuma (ii-Asanas) kwiHatha Yoga
Kukho iindlela zokuma ezimalunga nama-84 kwiHatha Yoga yakudala. Ezi zezinye nje zazo.
| Igama lesiSanskrit lePosi | Intsingiselo Elula |
|---|---|
| I-Paschimottanasana | Indlela yokolula umqolo |
| IGomukhasana | Indlela Yokujonga Ubuso Benkomo |
| Shavasana | Indlela yokuma kwesidumbu - Indlela yokuma ephumlayo |
| IDhanurasana | Ukuma ngeBow |
Ngoko ke yintoni iVinyasa Yoga?
I-Vinyasa Yoga yindlela yanamhlanje, ekhawulezayo, neguquguqukayo ye-yoga. Yicinge njengomdaniso. Apha, usuka kwenye indlela uye kwenye ngendlela eqhubekayo, ethambileyo ngokuphefumla kwakho. Kufana nokuphefumla enye indlela uze uphefumle enye.
Yingakho iklasi ye-yoga yeVinyasa idla ngokuba nomdla kakhulu . Intliziyo yakho ibetha ngamandla, kwaye ubila kakhulu. Oku kunokuthathwa njengomthambo olungileyo womzimba. Uninzi lweendlela zokuma kwiHatha Yoga zikwasetyenziswa kwiVinyasa. Kodwa umahluko ukwisantya ezenziwa ngaso iindlela zokuma kunye nendlela eziqhagamshelwana ngayo.
Kukwakho neentlobo ezahlukeneyo zeVinyasa Yoga.
- I-Vinyasa Power Yoga: Njengoko igama lisitsho , le yindlela ye-yoga enzima ngakumbi, ekhawulezayo. Ilungele ukuphucula amandla, ukunyamezela, kunye nokuqina komzimba.
- I-Vinyasa Hot Yoga: Oku kwenziwa kwigumbi elifudumeleyo ukuya kuthi ga kwi-95-105 Fahrenheit (35-40 Celsius). Ubushushu benza izihlunu zibe bhetyebhetye ngakumbi, kodwa umthambo unzima ngakumbi.
Zithini iingenelo zezi ndlela zimbini zeyoga?
Zombini ezi ndlela zineengenelo ezininzi emzimbeni nasengqondweni.
Iingenelo zeHatha Yoga
- Amandla: Ukuhlala kwindawo yokuma kuqinisa izihlunu eziphambili zomzimba.
- Ukulinganisela : Xa uhlala kwindawo enye okwethutyana, izihlunu ezincinci ezinceda ukugcina umzimba ulungelelene ziyasebenza.
- Ukuguquguquka: Kuphucula ukolula izihlunu kunye nomgama wokunyakaza kwamalungu.
- Impilo-ntle yengqondo: Izifundo zibonise ukuba iiseshoni zeHatha Yoga ezili-12 kuphela zinciphisa kakhulu ixhala kunye nokudakumba .
- Uxinzelelo : Ukuziqhelanisa rhoqo kunceda ekuphumzeni ingqondo. Nokuba yiseshoni enye yemizuzu engama-90 inokunciphisa uxinzelelo.
- Ukuya exesheni: Ezinye zezinto ezibangela ukungakhululeki ngexesha lokuya exesheni, umzekelo , ubushushu obugqithisileyoIzifundo zokuqala zibonise ukuba iHatha Yoga inokubonelela ngoncedo kwizinto ezifana nokuxhalaba kunye neengxaki zokulala.
Iingenelo zeVinyasa Yoga
- Ukuqina Kwentliziyo: Kuba kubandakanya intshukumo eqhubekayo, le yindlela entle yokwenza imithambo yentliziyo. Izifundo zibonisa ukuba inika izibonelelo ezifanayo nomthambo olula we-aerobic.
- Amandla nokunyamezela: Njengomthambo wesintu, i-Vinyasa yoga inokuqinisa izihlunu, iqinise umzimba, kwaye yonyuse ukunyamezela.
- Ukulinganisela: Ukutshintsha izikhundla ngokukhawuleza kuphucula ukulinganisela komzimba kunye nokuzinza.
- Impilo yengqondo: Njengezinye iindlela zeyoga, iVinyasa inokunceda ekulawuleni uxinzelelo kunye nexhala. Uphando lubonise ukuba inokukunceda uyeke ukutshaya .
Kulungile, ngoku yeyiphi ekufanelayo? Vinyasa?
Impendulo yalo mbuzo ixhomekeke kuwe. Oko kukuthi, kuxhomekeke kwinto oyilindeleyo kwi-yoga. Makhe sijonge le theyibhile ingezantsi ukuze siyiqonde le nto.
| I-Factor | I-Hatha Yoga | I-Vinyasa Yoga |
|---|---|---|
| Isantya | Kancinci kancinci, ngoxolo, ngokuphumla phakathi kweendlela zokuma. | Ikhawuleza, iyatshintshatshintsha, ihamba nomoya. |
| Ngubani ofanelekileyo kakhulu? | Kwabaqalayo, abo bafuna umthambo othambileyo, kunye nabo baneengxaki zomzimba. | Kwabo bafuna umceli mngeni olungileyo womzimba, kwabo bafuna umthambo we-cardio. |
| Ingqwalasela ephambili | Ukulungelelaniswa kwengqondo, ukulawula ukuphefumla, ukufunda iindlela zokuma ezisisiseko, ukuguquguquka. | Ukwakha amandla, ukunyamezela, impilo yentliziyo, ukubumba umzimba. |
| Ixesha elifanelekileyo | Ukuzola ingqondo nokuphumla ekupheleni kosuku. | Njengomthambo olungileyo wokufumana amandla osuku lwakusasa. |
Eyona nto ibalulekileyo kukuba i-yoga ayilokhuphiswano. Imalunga nokumamela umzimba wakho. Ukuba uziva iintlungu, musa ukuzinyanzela ukuba ume ngendlela ethile. Phumla.
Ukhetha njani ngokuchanekileyo?
Eyona nto ingcono onokuyenza kukuba, ukuba unako, uye kwi studio yeyoga uze uzame iiklasi ezimbalwa kuzo zombini ezi ndlela. Emva koko uya kuqonda ukuba loluphi uhlobo oluvakala luvuyisa kwaye luphilisa umzimba nengqondo yakho.
Ungalibali ukuxelela umqeqeshi ukuba usandul’ ukuqala ukwenza i-yoga. Oku kuya kumnceda ukuba atshintshe indlela azenza ngayo izinto aze aphendule nayiphi na imibuzo onokuba nayo. Ukuba uneengxaki zempilo okanye ukwenzakala, kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uqale i-yoga.
Umyalezo Wokuya Ekhaya
- I-Hatha Yoga yindlela yeyoga ecothayo, ezolileyo, necamngcayo. Ilungele abo baqalayo ukwenza i-yoga nabo bafuna ukuphumla iingqondo zabo.
- I-Vinyasa Yoga yindlela ye-yoga ekhawulezayo nenamandla elungele abo bafuna umthambo olungileyo kunye nomngeni.
- Umahluko ophambili phakathi kwezi zimbini sisantya kunye nokuhamba phakathi kweendlela ezibonisa ngazo izinto .
- Eyona ndlela ilungileyo yokufumana indlela ekufaneleyo kukuya kuzo zombini iiklasi uze uthethe nomqeqeshi.
- Mamela umzimba wakho. I-Yoga ayilokhuphiswano, kodwa luhambo oludibanisa umzimba nengqondo yakho.
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