Izindlela ze-yoga eziletha ukuphulukiswa engqondweni nasemzimbeni uma ubuya ekhaya (Welcome Home Yoga): Ake sixoxe ngalokhu!

Lokho kukhathala kanye nengcindezi ozizwayo uma ufika ekhaya ngemuva kokusebenza kanzima usuku lonke... Sifuna nje ukuphumula kancane, ukukhulula izingqondo zethu, akunjalo? Ngezinye izikhathi, into encane ingashintsha usuku lwethu lonke. Ngezikhathi ezinjalo, i-yoga iyinto elula kakhulu, kodwa eyigugu kakhulu engaletha ukuthula emzimbeni nasengqondweni yethu khona kanye ekhaya. Singaxoxa namuhla ngama-asana ambalwa e-yoga alula kakhulu ongawenza ngemva kokubuya ekhaya?

Iyini ngempela i-yoga? Kungani ilusizo kangaka kithi?

Uma uzwa igama elithi "yoga," abanye abantu bacabanga ngento enzima kakhulu futhi ehilela ukuzikhandla ngokomzimba. Kodwa i-yoga empeleni ijulile kakhulu futhi ilula kakhulu. Kalula nje, i-yoga iwuhlelo lokuzivocavoca nokuzindla oluxhumanisa ingqondo yethu, umzimba, nomoya. Kulokhu, sizijwayeza izindlela ezahlukene zomzimba (ezibizwa ngokuthi ama-asana ), amasu okuphefumula (ama-pranayama) , kanye nokuzindla (ama-dhyana ).

Ngakho-ke kungani le yoga ilungele thina?

• Yehlisa ukucindezeleka : I-Yoga inganciphisa kakhulu ukucindezeleka nokukhathazeka ekuphileni kwethu kwansuku zonke. Cabanga nje, lapho simatasa ngokukhathazeka kwethu kwansuku zonke, lapho senza i-yoga, sigxila ekuphefumuleni nasemizimbeni yethu. Kusenza sizizwe sikhululekile kakhulu. Ezinye izifundo zikhombisile ukuthi i-yoga inganciphisa izinga le- cortisol, i-hormone ehlobene nokucindezeleka.
• Umzimba uyaguquguquka: Esikhathini esiningi, uma sihlala futhi sisebenza endaweni efanayo, imisipha yethu iyaqina futhi iqine. Ama-asana e-Yoga ayawelula kancane kancane lawa misipha eqinile. Khona-ke umzimba uzizwa ulula kakhulu futhi ukuguquguquka kuyanda.
• Kuqinisa imisipha : Kunezinye i-yoga asanas ezinikeza ukujima okuhle emisipheni yomzimba wethu. Lokhu kuholela ekuqineni kwemisipha . Lokhu kuhle kakhulu emisipheni yomhlane, emahlombe, nasemilenzeni.
• Kusiza ukugcina ingqondo igxile: Lapho senza i-yoga, kudingeka siqaphele kakhulu ukuphefumula kwethu kanye nokunyakaza komzimba. Lokhu kuthuthukisa ukugxilisa ingqondo kwethu.
• Ulala kahle ebusuku: Uma ukucindezeleka kunciphile futhi umzimba uzizwa ukhululekile, ukulala nakho kuhle kakhulu. I-Yoga iyisisombululo esihle kulabo abanenkinga yokulala.
• Ilungisa ukuma: Abantu abachitha isikhathi esiningi phambi kwekhompyutha noma bebuka ocingweni lwabo bangase bathambekele phambili. I-yoga ingasiza ekulungiseni lokhu kuma.

Cabanga nje, bekuyoba usizo kangakanani ukube besingakwenza konke lokhu ekhaya, ngaphandle kwezindleko eziningi, akunjalo?

Yiziphi ezinye izindlela ezilula ze-yoga ongayenza ekhaya?

Kulungile, ake sibone ezinye izindlela ze-yoga ezilula kakhulu neziwusizo kakhulu ongayenza ngemuva kokufika ekhaya ukuze unciphise ukukhathala kosuku. Awudingi isikhala esiningi noma imishini ekhethekile ukuze wenze lokhu. Okudingayo nje indawo encane nokuthula kwengqondo.

Inja Ebheke Phansi: Ukunwebeka kusukela ekhanda kuya ozwaneni!

Lena indlela ethandwa kakhulu yokuma kwe-yoga. Nakuba leli gama lingase lizwakale lingavamile, izinzuzo elizilethayo emzimbeni azichazeki. Kuzwakala sengathi wonke umzimba wethu uyanwetshwa ngesikhathi esisodwa.

Ungakwenza kanjani?

1. Okokuqala, guqa phansi bese ubeka izandla zakho phansi phambi kwakho. Kufanele ume ngezinyawo ezine, njengetafula. Izandla zakho kufanele zibe ngaphansi kwamahlombe akho kanye namadolo akho abe ngaphansi kwezinqe zakho.

2. Manje donsa umoya, bese njengoba ukhipha umoya, phakamisa amadolo womabili kancane kancane phansi. Cindezela izinqe zakho phezulu.

3. Umzimba wakho kufanele ubukeke njengo-'V' ohlanekezelwe.

4. Gcina izandla zakho zicindezelwe phansi ngokuqinile. Yelula iminwe yakho kabanzi.

5. Zama ukugcina imilenze yakho iqondile ngangokunokwenzeka. Izithende zakho akudingeki zithinte phansi ekuqaleni. Kuzolunga njengoba usujwayela.

6. Gcina ikhanda lakho liphansi ngokukhululeka. Ungalicindezeli intamo yakho. Uma ukwazi, bheka inkaba yakho.

7. Hlala kulesi simo bese uphefumula ngokujwayelekile cishe izikhathi ezi-5 kuya kweziyi-10.

8. Uma ubuyela endaweni yokuqala, beka amadolo womabili phansi.

Yiziphi izinzuzo zalokhu?

• Umzimba wonke weluliwe: amahlombe, umhlane ongenhla, imisipha yethanga kanye namathole konke kweluliwe kahle.
• Izingalo nemilenze kuyaqina.
• Ukugeleza kwegazi kuya ebuchosheni kuyathuthuka: Ngenxa yokuthi ikhanda liphansi, lokhu kusiza ukulawula izimo ezifana nokucindezeleka kanye nokucindezeleka okuncane .
• Kwenza kube lula ukugaya ukudla.
• Kunciphisa ukukhathala.

Icebiso elincane: Uma unenkinga yokugcina imilenze yakho iqonde ngokuphelele ekuqaleni, kulungile ukugoba amadolo akho kancane. Njengoba usujwayele, uzokwazi ukuwaqondisa.

Ukuma kweQhawe (iVirasana): Umuzwa wobuqhawe namandla!

Njengoba igama lisho, lokhu kuhlela kuzokunikeza umuzwa onamandla nobuqhawe. Lokhu kuyi-asana ehlekisayo, ngakho-ke udinga ukukwenza ngokucophelela.

Ungakwenza kanjani?

1. Okokuqala, guqa phansi. Amadolo akho angaba ndawonye, ​​noma ungagcina isikhala esincane phakathi kwawo.

2. Gcina izinyawo zakho ziphansi, hhayi phansi.

3. Izinqe zakho kufanele zithinte phansi.

4. Gcina umhlane wakho uqondile. Khulula amahlombe akho futhi ugcine isifuba sakho sibheke phambili.

5. Ungafaka izandla zakho emadolweni noma ezinqeni zakho, izintende zakho zibheke phezulu noma phansi.

6. Hlala kulesi simo cishe umzuzu bese uphefumula ngendlela evamile.

Izinzuzo zalokhu:

• Amathanga, amadolo, namaqakala kunwebekile kahle.
• Kuyasiza ekugayweni kokudla. Kwabanye abantu, ukwenza lokhu ngemva kokudla kungasiza ekunciphiseni izinto ezifana negesi .
• Kunciphisa ukukhathala kwemilenze.
• Kuthulisa ingqondo futhi kwandisa ukugxilisa ingqondo .

Okubalulekile: Uma unenkinga yedolo, kufanele uqaphele kakhulu lapho wenza lokhu asana. Ngaphandle kwalokho, kungcono ukufuna iseluleko sikadokotela. Uma kunzima ukugcina izinqe zakho phansi, ungabeka umcamelo omncane noma ithawula eligoqiwe ngaphansi kwezinqe zakho.

Ukuma Kwengane (Ukuma Kwengane / I-Balasana): Kukhululekile njengengane!

Kungenzeka ukuthi uke wezwa ngalokhu. Njengoba nje igama lisho, kuyindlela elula kakhulu futhi ephumuzayo. Ikunikeza umuzwa wokukhululeka, njengengane encane, ungakhathazeki ngalutho. Kuhle ukwenza lokhu ngemuva komsebenzi onzima wosuku.

Ungakwenza kanjani?

1. Okokuqala, guqa phansi. Gcina izinzwane zakho ezinkulu zithintana. Amadolo akho angaba banzi kakhulu ngendlela ozizwa ukhululekile ngayo - ungawagcina ndawonye, ​​​​noma ungawagcina ehlukene ngobubanzi bezinqe.

2. Phefumula umoya bese njengoba ukhipha umoya, goba kancane phambili. Zama ukuletha isifuba sakho phakathi kwamathanga akho (noma ngaphezu kwamathanga akho).

3. Gcina ibunzi lakho phansi.

4. Ungagcina izingalo zakho zeluliwe phambi kwakho, noma ungancikisa umzimba wakho emuva nhlangothi zombili bese uphakamisa izandla zakho. Kwenze ngendlela ekhululekile kuwe.

5. Hlala kulesi simo, thatha umoya ojulile, bese uphumuza umzimba wakho ngokuphelele.

6. Ungahlala kule ndlela yokuma isikhathi eside ngangokunokwenzeka. Imizuzu eyi-1-3 yanele.

Izinzuzo zalokhu:

• Imisipha engaphambili yomzimba ikhululeke kancane. Imisipha yomhlane ongaphezulu nayo yeluliwe kancane.
• Kuthulisa ubuchopho. Kunciphisa ukucindezeleka nokukhathala.
• Kuyasiza ekunciphiseni ubuhlungu emhlane nasentanyeni , ikakhulukazi uma kwenziwa ikhanda nesifuba kwehlisiwe.
• Kuletha impumuzo enkulu engqondweni.

Imfihlo encane: Uma unenkinga yokugcina ibunzi lakho phansi, ungasebenzisa umcamelo omncane noma ubeke izandla zakho phezu komunye nomunye, esinye phezu kwesinye, bese ubeka ibunzi lakho phezu kwalo.

Izinto okufanele uzikhumbule lapho wenza lezi asanas ze-yoga

I-yoga akuyona umncintiswano. Ngakho-ke,

• Lalela umzimba wakho:Uma uzwa ubuhlungu endaweni ethile, ungazicindezeli ngaphezu kwalelo qophelo. Ungazijwayeza kuphela kusukela emkhawulweni.
• Ukuphefumula kubalulekile: Khumbula ukuphefumula ngendlela evamile nangokujulile kuzo zonke i-asana. Ungabambeli umoya wakho.
• Kwenze ngokuthula: Ungesabi, kwenze kancane kancane nangokucophelela. Cabanga ngalokhu njengesipho ozipha sona.
• Kungcono ukukwenza esiswini esingenalutho: emahoreni angu-2-3 ngemva kokudla, noma into yokuqala ekuseni.
• Gqoka izingubo ezikhululekile: Ukugqoka izingubo ezikhululekile nezikhululekile ezikuvumela ukuthi uhambe kalula kuzokusiza uzizwe ukhululekile kakhudlwana.
• Ukungaguquguquki kubalulekile: Ukwenza imizuzu eyi-10-15 ngosuku kusebenza kangcono kunokwenza ihora kanye ngesonto.

Induduzo yangempela ye-yoga uma ufika ekhaya

Cabanga uhleli esihlalweni sehhovisi usuku lonke, ubambeke esiminyaminyeni sezimoto, futhi uzizwa ukhathele lapho ufika ekhaya. Ikhanda lakho liyashesha ngezinto. Ngaleso sikhathi, lapho uya ekamelweni lakho bese wenza izindlela ezimbalwa ezilula ze-yoga ezinjengalezi isikhashana, lokho kukhathala nokucindezeleka kwengqondo kuyaphela kancane kancane. Kuzwakala sengathi izinto ezibambeke ezingxenyeni ezahlukene zomzimba wakho ziyakhululwa.

Lokhu akusikho nje ukuphulukiswa ngokomzimba. Kukuxhumanisa nengqondo yakho. Yisikhathi esincane sokugxila kuwe, kude nomsindo wosuku. Lesi sikhathi esincane sizoba negalelo elikhulu ekwenzeni usuku lwakho lonke, impilo yakho yonke, ibe ngcono kancane.

Lo myalezo we-yoga uyiswa ekhaya (Umyalezo Wokuya Ekhaya)

Ngakho-ke, manje usuyaqonda ukuthi i-yoga akuyona into engavamile noma enzima. Ilula kakhulu, futhi iwusizo kakhulu emzimbeni nasengqondweni yethu. Ikakhulukazi ama-asana esikhulume ngawo namuhla, njenge- Downward Dog , i-Hero Pose , kanye ne-Child's Pose , ayizindlela ezinhle zokunciphisa ukukhathala kosuku futhi angenziwa ekhaya.

Khumbula, i-yoga akuyona uhambo lokufuna ukuphelela, kodwa uhambo lokuxhumana nomzimba nengqondo yakho.

Ungesabi ukuqala. Zinike isikhathi uzame lawa ma-asana. Uzoqonda ukuthi akunikeza induduzo engakanani. Ukukhanya okuzwayo emzimbeni wakho, inkululeko oyizwayo engqondweni yakho... leso yisipho esihle kakhulu ozosithola ku-"Welcome Home Yoga"!

I - Yoga, i-Asana, Ukuzivocavoca, Impilo Yengqondo, Impilo Yomzimba, Inja Eyaphansi, Isikhundla Seqhawe, Isikhundla Sengane, I-Yoga Yasekhaya, Ukunciphisa Ukucindezeleka, Ukuguquguquka