I-yoga iqala kanjani? Izifundo ziqala kuphi?

I-Yoga iyimfashini futhi idumile kulezi zinsuku. Imigqa yabalandeli bayo iyanda. Kodwa akubona wonke umuntu oqonda kahle ukuthi uyini ngempela futhi, okubaluleke kakhulu, ukuthi uqale kuphi i-yoga ekhaya. Kulesi sihloko, sizozama ukucubungula izinto ezivame ukuzijabulisa. Njengomthetho, bambalwa abantu abanentshisekelo yombono, umbuzo oyinhloko ukuthi "Uzoqala kuphi?" Ukwenza i-yoga yedwa kungaba nzima ekuqaleni. Kodwa nokho sizozama ukubheka kancane kancane ezintweni.

Yoga. Ungaqala kanjani?

Ungesabi, njengama-gymnastics - wabaqalayo, umsebenzi ulula, ngaphandle kokuwusizo nokuthakazelisayo.

Wonke umuntu uzwile ngakho kanye ngesikhathi sokuphila. Ngakho ekugcineni wanquma ukuzwa isifundo esihle kangaka, njenge-yoga, ngokwakho. Uzoqala kuphi? Ake sizame ukuchaza ngamazwi atholakalayo okusemqoka.

I-Yoga ibizwa ngokuthi umkhuba omuhle, umsuka wokuzalwa kwayo - e-Indian exotic exotic. Inhloso yalo ukuletha impilo kumuntu, kokubili ngokomzimba nangokomoya. Ngezinga elingokwenyama, amakilasi e-yoga asifundisa ukuphumula nokuphefumula okufanele, ukuvuselela ukucindezelwa kwegazi.

Ngokuvamile, i-yoga iyindlela ekhethekile yokuphila eholela ekukhanyeni. Ngalo mqondo, libhekisela ezimfundisweni zefilosofi endala, kucabangela injongo nencazelo yokuphila komuntu. Uma ungathí sina ngokwenza i-yoga, kufanele uqonde ukuthi ukuzilibazisa kuyingozi kakhulu. Kuzodinga ukucabanga okujulile kuwe, isikhathi esiningi kanye nokunye ukulinganiselwa.

Iyini i-yoga esinika yona?

Ukucabanga ngokucophelela kwemikhuba nemigomo eminingi yokuphila yilapho i-yoga isinika khona. Abaphi abalandeli bakhe baqala kuphi? Kuzodingeka bayeke okuningi okungalungile, bafunde ukulawula imizwelo yabo kanye nemizwa yabo, bafeze futhi balondoloze ukulinganisela komzimba nengqondo.

Ngokuvumelana nale mfundiso, ukuphelela, kokubili ngokomoya nangokwenyama, kuholela emandleni okugxila ekuzizweleni kwakho, ukuzindla nokulawula ukuphendula okuningi komzimba. Ngaphandle kokuqonda lokhu, i-yoga ibonakala kuphela njengeqoqo lezimo ezithile, ezibizwa ngokuthi ama-asanas. Ngokwenza kanjalo, kufinyelela kunhlobo lokuzivocavoca.

Lokhu ngokwakho akukubi, kodwa le ndlela inhlangothi eyodwa futhi ayizuzisi ngokugcwele amathuba amakhulu alo mkhuba omangalisayo. Kodwa ngisho noma unquma ukusebenzisa nje lezo zinsuku zempilo ezingokoqobo ezinikezwa yi-yoga, okuyinto eningi kakhulu, izinzuzo zomzimba zizobe zikhulu kakhulu.

Ukubona okudlule

Ingabe unesithakazelo ku-yoga? Yini eqala ukujwayelana nanoma imuphi umqondo omusha oyifunayo kakhulu kithi? Kulungile, ngezingqinamba zenkolelo. Ake sithinte kafushane emlandweni wokuvela kwale mfundiso ephawulekayo. Ivela ezikhathini zasendulo. Izimpawu zamanzi zaseNdiya, zangekhulu lama-II-III BC. E., kakade aqukethe izithombe zokuzindla izibalo. Umqondo we-yoga ungatholakala kwenye ye-Upanishads yasendulo, kusukela ekhulwini le-10 BC.

I-akhawunti yemigomo eyisisekelo yayo ingatholakala ku-Upanishads, kusukela ngekhulu le-6 BC. Ku "Raja Yoga", isikole sokuqala esihlobene nale mfundiso, ukuhlukaniswa ngezigaba eziyisishiyagalombili, okuthiwa "i-Ashtanga Yoga," kunikezwa.

Lezi ezine eziphansi kakhulu ziyi "Hatha Yoga", ezine eziphakeme kakhulu ziyi "Raja Yoga" ngokwayo. Ezweni lanamuhla, umqondo weHatha yoga njengendlela yokwengeza amandla amakhulu, ukuhlanzwa ngokomoya nangokwenyama komuntu kuvamile.

Qaphela impilo

Inzuzo yezempilo nokuzizwa iyozizwa yilowo nalowo okungenani owenza ngayo. Ukwenza lokhu, udinga ukuzivocavoca njalo amahora ambalwa ngesonto. Izinguquko ezinhle zingabonwa ezinyangeni ezimbalwa. Kusalokhu kunquma ukuthi ungaqala kanjani i-yoga ekhaya.

Njengoba iningi le-asanas ligxile ekubuyiseleni ukusebenza kahle komgogodla, i-yoga ingaba yindlela ephumelela kakhulu ekulwa nezifo zakhe. Ngaphezu komgogodla, uyakwazi ukuthuthukisa cishe zonke izinhlelo zomzimba: inhliziyo neyegazi, umzila wokugaya, isimiso se-endocrine.

Ukwenza ama-asanas, senza ukusikhipha, ngakho-ke kudingeke ukuba izitho zethu zangaphakathi zibe nokusebenza okunempilo. Izikhathi ezivamile zalokhu mkhuba omangalisayo ziholela ekuguqulekeni naseplastiki yomzimba. I-gait ilula futhi inomusa kakhulu ngenxa yokulungisa ukuma nokuqeda ubuhlungu emajoyini. Ukuzindla kuholela ekuqinisekiseni ukuzivikela, kanti ingozi yesifo senhliziyo isinciphise kakhulu.

Ngokuvamile, umdlandla we-yoga unikeza umuntu amandla amaningi, ukuvikelwa ekucindezelekeni, kuholela ekuthuleni nasekuzithembeni. Ngakho-ke ungacabangi kakhulu ukuthi ungaqala kanjani i-yoga ekhaya - isenzo!

Ubani ongakwazi ukubhekana nayo

Ingabe kukhona ukuphikisana? Njengomthetho, amakilasi e-yoga anconywa cishe wonke umuntu. Kodwa ungakhohlwa ukuthi, njengokunye okuvivinya umzimba, i-yoga ingaba yingozi ezimweni ezithile. Ungaqala kanjani i-yoga uma impilo yakho ingaphelele? Kumele uthintane nodokotela uma unesifo sengqondo (ikakhulukazi i-schizophrenia), unesifo kunoma yisiphi isitho sangaphakathi esiteji esibucayi noma i-hernia inguinal.

Ingozi ingase ibe lo msebenzi ngokunyuka kwengcindezi noma ukucindezela komzimba, isifo senhliziyo esivele sikhona noma esikhathini sokuthunyelwa kwamaphutha, kungakapheli unyaka ngemva kokushaywa, isifo esibuhlungu kanye nezifo ezinzima zomgogodla kanye namalungu.

Ungayisebenzisi i-yoga phambi komdlavuza, ngokushesha ngemuva kokuhlinzwa, kanye nesifo sofuba esiyingozi futhi ukhuphuke izinga lokushisa komzimba. Uma, ngenxa yokuzivocavoca, isimo sezempilo siphumelele kakhulu, kufanele siphazamiseke futhi sixoxisane nodokotela. Abesifazane bayaphikisana nge-yoga ngezikhathi zezinsuku ezibucayi nokukhulelwa "asebekhulile" kunezinyanga ezintathu.

Indlela yokuhlela ukusebenza

Njenganoma yiziphi amakilasi avamile, ama-yoga umzimba afuna uhlelo oluthile. Ngakho-ke, kuyoba okungadingekile ukuqoka ngokushesha isikhathi esifanele kubo. Ngokwesiko kuyakholelwa ukuthi ukuzivocavoca kwamahora amabili nsuku zonke kuyisiqalo esihle njalo ekuseni. Kodwa ngokusebenza, iningi lihlanganyela kusihlwa, elinencazelo ethile. Ekupheleni kosuku, umzimba uguquka kakhulu, okwenza kube lula ukwenza ubhanana.

Uma usuku olumatasa lokusebenza lungakushiyi amandla nesikhathi somsebenzi omude, ungazami "ukusebenza" konke ngesikhathi esisodwa ngosuku oluvulekile ukuqeqeshwa okulodwa okukhulu. Kuwusizo kakhulu ukusika okungenani ingxenye yesigamu sehora ukuze uthole umzimba njalo ngosuku.

Izidingo zokuzivocavoca

Ngakho, namuhla unesimiso se-yoga. Ungaqala kanjani isikole ekhaya? Ukuzivocavoca umzimba ngesisu esigcwele - ngokungafani, udinga ukukwenza esiswini esingenalutho noma emva kwesikhathi eside emva kokudla. Izimo ezikhethekile azidingi i-yoga. Uhlezi ngezicathulo ezingenalutho phansi noma kunoma iyiphi i-carpet encane, into eyinhloko ukuthi akusiyo elula. Njengoba imfuneko eyisisekelo yokwenza i-yoga ingukuhlushwa okuphelele nokuthula, cisha noma yikuphi imithombo yomsindo.

Uma wenza phambili ngaphambi kwakho kuzodinga ikhono lokugxila emzimbeni wakho ngokuphumula okujulile ngesikhathi esisodwa, okungahlinzekiwe ngokushesha. Konke kwenziwa ngokushelela kahle futhi kancane kancane, ngokwezwi nezwi ukuzwa noma yikuphi ukuphefumula-umoya. Ingxenye ebaluleke kunazo zonke yokuzivocavoca ukuphefumula kahle, kuholela ekuphumuleni komzimba nokuzola kwengqondo. Ngaphandle kokuthuthukiswa kokuphefumula okufanele, ukuphumelela kokuzivocavoca kuyoba mncane.

Uma kukhona okungahambi kahle ...

Amakilasi e-Yoga awahlobene nemithwalo eyingozi emzimbeni. Bahlale bebhekwa njengethuluzi elihle endaweni ephephile, enokuthula ukuthuthukisa kancane isibalo, ukulawula ukuzivikela kanye nokunqoba ukucindezeleka okungenakugwemeka. Lesi siphetho siyiqiniso, kodwa, noma kunjalo, noma yikuphi ukuvivinya umzimba kufanele kwenziwe ngendlela efanele, ngokushelela futhi ngokuhlushwa, ukugwema ubuhlungu noma noma yikuphi ukuzwa okungajabulisi.

Uma kungenzeki kahle noma ubuhlungu, kungcono ukwenqaba lokhu ngaphambi bese uxhumana nodokotela. Ukuphoqelela imisebenzi eyinkimbinkimbi kuvinjelwe ngokuqinile ukugwema ukusula noma ukuhlukunyezwa. Ukuqaphela ngokuyinhloko kubhalwa ukuhamba kancane nokufaneleka kokunyakaza. Ngaphandle kwalokho, ubuhlungu kanye nokuhlukunyezwa okuncane (isibonelo, emadolweni uma uthatha i- pose "lotus") kungenzeka .

I-yoga yabaqalayo - lapho uqala khona?

I-asanas yokuqala ingakwazi ukuzimela ngokuzimela, ngaphandle komeluleki. Zilula futhi ngisho nokuqaliswa okungaphelele kuzozuzisa, hhayi ukulimaza. Ukuwazisa kuzokwenza kube nokwazisa ngezidingo kanye namathuba emizimba yabo, kuzokwenza izindlela zokuthuthukiswa okuqhubekayo.

Shesha kulesi simo akufanele kube. Isimiso esiyinhloko ukuzwa kwangaphakathi. Khumbula: kancane kancane futhi uphinde uphume kancane! Ukwenza ngaphambi kokuqala, kuyadingeka ukulawula izinzwa kuzo zonke imisipha yomzimba, izandla nezinyawo.

Yoga umzimba for Wabasaqalayo

Nansi ama-asanas alula kakhulu, afanele wonke umuntu ogcina kuphela ubuciko obuyinkimbinkimbi ye-yoga.

Pose umuthi. Ngokwenza lo msebenzi, kufanele ume ngokuqondile. Uma u-inhalation, phakamisa kancane izandla zakho uphinde uzidonsa ngangokunokwenzeka. Izikhali ezilula zithunyelwe sisusa ekhanda, sivula imithi. Ukwandisa umphumela we-asanas namakhono okuqeqesha ukulinganisela, kufanele ufunde ukwenza konke lokhu, uphakamisa idolo eligobile emadolweni bese ubeka ethangeni lonyawo. Ukusetshenziswa kwalokhu ngaphambi kokuhamba okulungile kanye nemiphumela emihle emgodini.

Pose wengane. Hlala phansi, uncike ezitheleni zamadolo. Sinciphisa umzimba emaceleni, izikhali ezikhululekile zihamba phambili phambi kwakhe. Umsebenzi walokhu ngaphambi kokuba ususe ukungezwani emisipha yentamo nangemuva, ukuze uphumule.

Pose yenja. Bending phezu, faka izintende zakho phansi phambi kwakho. Izithende zibuyela emuva, isikhumba sikhuphuka. Ngesikhundla esifanele, ukusatshalaliswa kwesisindo somzimba kwenzeka ngendlela efanayo phakathi kwezinyawo nezintende zezandla. Ngakho ikhanda liyancishiswa futhi liseduze eduze kwezimbongolo. Umphumela ukuqeda ukungezwani kwemisipha yebhande elingemuva nangenhlombe. Ngaphezu kwalokho, ukuzivocavoca okunjalo kuholela kancane ekuvumelaneni kwemilenze.

Pose we-stork. Njengoba izingalo ziphakanyisiwe phezulu, ziphuma, zigoqa, zigoqa okhalweni. I-Asana iholela ekuguquguqukeni kwemilenze nokuthuthukisa ithoni evamile yomzimba.

Isiphako se-anyanisi . Silala phansi esiswini, sizibamba ngezandla zethu ezinyaweni zethu, siphuca kanyekanye izingxenye zomuthi - kokubili phezulu naphansi. Umphumela ungaphakathi ngisho nangemuva, izandla ezincane, imisipha enamandla yomshini.

Masiphinde siphinde: ukuzivocavoca umzimba, into ebaluleke kakhulu ukwenza konke okucabangayo nokuhamba kancane. Kufanele uzizwe wonke umzimba, ujabulele konke ukunyakaza. Ukucabanga ngokuzivocavoca kufanele kube ngento elula, ejabulisayo. Kulesi simo, uzoba nekhefu elimangalisayo kusuka ezinkingeni zamanje, phumula, ulungise umzimba nomphefumulo ngendlela evumelanayo, ikakhulukazi manje ukuthi uyazi ukuthi uqala kuphi i-yoga ekhaya. Sifisa wonke umuntu inhlanhla ekufundeni lobu buciko obuhle!