Ezemidlalo UkufanelekaYoga

Hatha yoga - kuyinto ... Hatha Yoga Wabasaqalayo: isimo sokuqala ngqa

Ezweni lanamuhla ligcwele ukucindezeleka, isifo, ukukhathala umuzwa ukungalingani. Uma phakathi okumatasa kwansuku zonke kwabantu ayeke futhi siyaqaphela ukuthi kude kakhulu kude nokuthula kwengqondo. Bese uqale ukufuna ithuluzi ungabuyisa umuzwa wokuba bajabule. Yilokho kanye abaningi abakufunayo nendlela yokuphuma isimo nezinqubo empumalanga. Yoga Sekuyisikhathi eside waqonda njengoba nje isimiso yokuzijwayeza, kanye nefilosofi ngokujulile okuholela nokuvumelana emzimbeni nasengqondweni.

Kuyini Hatha Yoga

Uma elihunyushwe ngokwezwi nezwi, "ha" kusho ilanga, "tha" - inyanga. Ilanga nenyanga - bahlukene, njengoba nje izulu nomhlaba, iduna nensikazi, yekwentiwa. Lokho yinto ukuhluka ngokuphawulekayo, kodwa omunye ngeke kube khona kungekho omunye. Lokhu liqhathanisa ukuthi ukuhlanganisa ukukhiqiza lonke ivumelane. "Yoga" - "inyunyana", "sobunye '. Ngakho, Hatha yoga - a bahlukene uhlangane inqubo, okuholela ngokuvumelana.

Ngo umkhuba, libukeka kanje: ngamunye wethu zabo zingaphakathi kithi okuhle kanye nezisusa okubi, isifiso sokuba nomuntu ndawonye ngesikhathi esifanayo ngibe ngedwa, ukuze ube nesikhathi futhi akhululeke. Ukumelana izifiso ngokoqobo edwengula zisenza sihluke, ingqondo iba udlubulunda, amandla amaningi usuke udlale ngesikhathi. Futhi ukumisa le umdanso engapheli imicabango nezifiso nje ngokwanele ukuqhuba yoga.

Hatha yoga - akusho nje nime i ezingafinyeleleki abavamile ukuma ofayo. Lena umkhuba eziyinkimbinkimbi. It ikuvumela, ngiphilise emzimbeni asanas, futhi umoya wenkosi umqondo ngokusebenzisa ukuphefumula (pranayama), futhi baqala ukukhula okungokomoya (ukuzindla), futhi sifunde ukuphila le "lapha futhi manje" (okuhlushwa).

Izinzuzo umkhuba Hatha yoga

yoga kungaletha izinzuzo eziningi.

  1. Okokuqala izinzuzo yoga kungahlolwa ngenxa yezizathu zempilo. Kuba emgogodleni nezimo, futhi ubuhlungu kuwo. Amalunga nemisipha futhi babe abasebasha nokuningi ephathekayo. Asanas ka Hatha yoga ukubuyisela ukusebenza evamile izinhlelo endocrine, zokuphefumula, kwegazi, kanye wokugaya ukudla.
  2. ibhalansi ngokomzwelo. Umzimba kanye mizwelo exhunyiwe kakhulu. Bacindezelekile, umzimba uyaqina ephendula. nokucindezeleka okungapheli - yisiboniso Ukugunda ezingamahlalakhona. Kodwa wenza futhi ukuhlanekezela igiya. Umzimba ephumula - shiya nokukhathazeka, ukwesaba, ukucindezeleka. imizwa Heavy hamba, futhi igcwalise umphefumulo injabulo ethule, ibhalansi, ikhono ujabulele mzuzu ngamunye, ukujabulela imibala nokunambitheka.
  3. Hatha Yoga Wabasaqalayo kusiza ukuxhumana we ama- ubuchopho, ngakho-ke, ukwandisa yikhono lokubheka, neqhaza ekuthuthukiseni ikhono lokusungula, niqonda izwe hhayi ngokusebenzisa eyeqisayo.
  4. Nobuhle. Akukhona nje yangaphakathi kodwa futhi yangaphandle. Asanas ka Hatha yoga kwenza ukuma flat kanye muscle kuyaqina, nokujikeleza kwegazi kanye wamathumbu ukunyakaza, futhi ngaleyo ndlela asize ukwehlisa isisindo okweqile. Yoga kubambezela izinqubo ukuguga emzimbeni.

Ingabe kukhona Izimo?

Naphezu kwezinzuzo cishe ukwenza i-yoga, kukhona Izimo abaningi ngoba asanas. Nokho, uma uqala ukuqeqeshwa ngaphansi kokuqondisa ngomfundisi abanolwazi, ezinye zalezi izifo ingelapheka ngosizo umkhuba. Ziphathe ngokunakekela, ikakhulukazi uma une:

  • isifo sokuphazamiseka kwengqondo noma uthi emnceleni of psyche;
  • izinkinga zenhliziyo;
  • Ukulimala umgogodla ;
  • craniocerebral umlando ukuhlukumezeka;
  • izifo igazi;
  • izimila ebulalayo.

Ukulungiselela umkhuba Hatha Yoga

Akulona udaba elula efana - Hatha yoga Wabasaqalayo. Isimo bokuqala okumelwe sithathwe nokulungiselela kanye ulwazi izisekelo. Njengoba Hatha yoga - akuyona nje iqoqo umzimba, kanye nefilosofi lephelele wokuphila, ukugcwaliseka le mithetho elandelayo Kuphoqelekile.

  1. Kufanele ukulahla ukusetshenziswa kotshwala nezidakamizwa, kanye inyama, hhayi kuphela kwi-amakilasi yoga, kodwa futhi bebonke.
  2. isiqalo esiphelele ekuseni - lena Hatha yoga. Ukuzivocavoca zenza kangcono ngemva kokugeza kanye kokusebenzisa indlu yangasese.
  3. Isidlo sasekuseni ngaphambi umkhuba yoga is hhayi Kunconywa. Ukudla kuphela ihora ngemva asanas.
  4. Oku-pholisa igumbi. Ehlobo ungakwazi abenza i-yoga endaweni yemvelo.
  5. Ezemidlalo izingubo kufanele wenziwe ngezinto zemvelo.
  6. Sebenzisa njengenda zokulala ukushelela mat.

Pranayama

Yoga nefilosofi - inhlanganisela avumelanayo zonke izingxenye ezine practice: asanas, pranayama, ukuzindla kanye okuhlushwa. Hatha Yoga Wabasaqalayo - ke, ngaphezu kwakho konke, umkhuba bayazi, egcwele, umoya elihlanza. Nazi ezinye eziyisisekelo pranayama IZIVIVINYO:

  1. ukuphefumula besisu. exhale ngokugcwele emoyeni futhi kanyekanye ukudweba esiswini. On the donsa - ngokuqinile uwenze ube indaba enkulu esiswini. Okubalulekile: esifubeni namanje. (Lokhu kunciphisa ingcindezi ukuphefumula futhi kuthuthukisa wamathumbu motility.)
  2. ukuphefumula esijwayelekile. ubambo Inspiratory ngaphandle njengengelosi noboya inkositini, phezu exhale - ngangokunokwenzeka ukuze cindezela kubo. (Kuthuthukisa kwegazi ingaphakathi lesisu).
  3. ukuphefumula Okugcwele. Ukuthola emoyeni esiswini kuyoshaya izimbambo nivuse clavicle. Donsa kuthatha undulation. I umoya okufanele kwenziwe ukuze reverse - uphumule clavicle, izimbambo, bese kuphela emva - esiswini. (Nge umoya ogcwele ingafinyelela ukuphumula Imininingwane, ukunqanda ingqondo bese ubuyisela esimweni isimiso sezinzwa.)
  4. Ujjain. Senza egcwele umoya 8 ukubala, ukwenza umoya okwesikhashana ngoba amasekhondi angu-8. 8 count exhale ukwenza, khuluma umsindo "C". Khona-ke, ngaphandle kokulibala, ukuphinda umjikelezo. Okubalulekile lapho enza umsebenzi gxila indlala yegilo. (Ngenxa ongaphakeme ukuphefumula kucindezela ubuyela evamile, kukhuthaza indlala yegilo).
  5. umoya Ukuhlanza. ukuma Okwenziwe. Inhale njengasezulwini umoya egcwele, exhale wenza ngezindebe ivaliwe, nomqwayiba ubendle kwemisipha besisu, diaphragm, izimbambo. (Izinzuzo Excellent kusukela ikhanda. Ingasetshenziselwa njengoba nokuvinjelwa kwezifo ezithathelwanayo kanye nokwelashwa kwazo.)

Hatha yoga: kwezimo ezihlukahlukene, ngawo kufanele siqale

Kulula kakhulu ukufinyelela kuwo, ngisho Wabasaqalayo - Sisebenzisa ku ibhalansi. Abanaso zidinga ukuqeqeshwa okukhethekile - kuba ekahle Hatha yoga Wabasaqalayo. Poses cishe ngokushesha ukuletha empilweni yakho ngokuthula xaxa, ibhalansi nokuzwana.

  1. Vrikshasana - isihlahla pose. Izinyawo ehlombe nobubanzi ngaphandle, izingalo enwetshiwe kanye umzimba, emgogodleni uyisicaba, amehlo iqondiswe phambili. Kwesokudla umlenze izimisele ngesikhathi nedolo ngezandla zakhe bezama esiswini sakhe. Ungakhohlwa mayelana umoya ogcwele. Yenza lesi sivivinyo ngakolunye ngezinyawo.

  2. Pose esihlahleni. Okwesibili samuntu. Ukuqala isikhundla - Vrikshasana. nomlenze wesokunene, ukwandisa ngamadolo ohlangothini, unyawo uhlezi phezu kwethanga lika umlenze ngakwesokunxele. Izandla kudluliselwa phezulu, entendeni axhunyiwe. On the donsa - yabhalwa phezu exhale - uphumule.
  3. Chaturanga Dandasana. Ukuqamba Amanga yamelana phezu izandla nezinyawo. Hand goba i-engela 90 ° futhi ukukhulisa parallel umzimba phansi. Shona basondela phambili, imilenze - emuva.

ukuma asanas

Lezi kube nomphumela omuhle yomgogodla, kungembula esifubeni, ukuthuthukisa nezimo of nemisipha futhi eguquguqukayo yokucabanga.

  1. Uttanasana. Izinyawo ehlombe nobubanzi ngaphandle, izingalo kanye umzimba, emgogodleni ngqo. Exhale - esitshekile phansi bese uyazama uthinte ebunzini, amadolo entendeni kudingeka ukubeka phansi. Idwetshwa donsa, exhale - Cant.
  2. Adho Mukha Shvanasana. Ukuqala isikhundla - isimo odlule. Palms phansi, imilenze ukwenza isinyathelo emuva. Spin maqondana imilenze - i-engela 90 °. Coccyx iqondiswe phezulu. Emuva nezingalo yakha umugqa oqondile. Ikhanda ekhululekile. Bamba ukumisa we umoya ogcwele ambalwa.
  3. Pose iqhawe. Ukuqala isikhundla - isimo odlule. Kwesobunxele ngezinyawo - i-engela 45 ° isihlobo isikhundla eyedlule. Unyawo lwesobunxele uthatha isinyathelo phambili, parallel nethanga phansi. Izandla usukume eligoqiwe izandla zakhe ndawonye. On the donsa - yabhalwa phezu exhale - uphumule.

umzimba uhleli

Fun futhi kulula -hatha yoga Wabasaqalayo. Isimo bokuqala isivele wachitha ke ungakwazi uqhubekele izivivinyo kanye nomgogodla.

  1. Kakasana - crow pose. Labahleti esiyilweni, ukudonsa esithendeni ukuze ezinqeni. Thina abela izandla ngemuva futhi uthembele kuye. Ngaphandle kokuthatha izithende zakhe phansi, kwamathanga uthinte esiswini. Uma kungenjalo kunzima ke wabeka izandla zakhe phambi kwakhe, ngokujoyina ezandleni zakhe.
  2. Paschimottanasana. Labahleti esiyilweni, imilenze enwetshiwe iqonde phambi kwakhe. Inhale - aphakamise izandla phezulu. Exhale - yeka izandla futhi wanga unyawo. Inhale - ukudonsa ngemuva. Exhale - badonsekela imilenze webele. Ukusebenzisa amaminithi ambalwa.
  3. Purvottanasana. Ukuqala isikhundla - labahleti esiyilweni. Imilenze ibheke i-engela 90 °, izandla ngemva kwakhe, ukuphumula phansi. Inhale - ukhalo liphume, emuva zifana kuya phansi, donsa up esiswini. Exhale - uwela phansi.

Pose aphothulwe

It iphela iqoqo umzimba inqubo ukuphumula deep. Sidindilize, izingalo nemilenze kancane zelulelwe izinhlangothi. Zilandelana uphumule umzimba kusuka nezinzwane umqhele. Umoya kakhulu.

Hatha yoga - akusiyo nje plastic ezinhle, kodwa umkhuba agucule imphilo yakho, ukuvumela upende ukubona izwe bese bezibona ingane.

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