Yoga Bonisa For Beginners

Yoga beza kithi kusukela empumalanga. Kusenzima zimbozwe inganekwane futhi abaningi impela isiko ongaziwa lapho kahle Kunzima ukukholwa.

Yoga ifaka izinto eziningi nefilosofi, kuyasiza ukwazi hhayi kuphela umzimba wakho kodwa futhi umphefumulo. Lena akuyona nje iqoqo umzimba kanye nohlelo kwezimo ezihlukahlukene, okuyinto zenzelwe ukugcina umzimba isesimeni esihle. Yoga usifundisa ukuba uphefumule ngendlela efanele, ukulawula izinqubo emzimbeni yabo, ukuqapha isimo esingokomzwelo yokubhekana nokucindezeleka.

Yoga umzimba (asanas) - akuyona yonke inqubo. Kodwa ongenza imisebenzi yezokwelapha ngesikhathi esisho umzimba imisebenzi self-elawula. Yoga Wabasaqalayo ukuzivocavoca ukuthethelela abanye futhi yakhelwe ngisho imisipha ongaqeqeshiwe. Ngakho-ke, singaba ungesabi ukuzilinga ababengenamandla okukuthola.

Yoga umzimba for kwesisindo

Yoga usizo ezinhle kulabo abafuna ukwehlisa isisindo somzimba. Ngaphezu kwalokho, imiphumela zazo kufezwa ngokusebenzisa yoga, ngokungafani zokudla nemithi okuningi.

Ukuphumelela asanas isisindo ukulahleka akuyona esingaphansi ukuthi amafomu lisebenza ngaphezulu umzimba. Yoga umzimba Wabasaqalayo uyophinde abe nomphumela ofiselekayo, ngisho nalapho umthwalo ubuncane.

Yoga ukuphefumula amasu kuyasiza bazogcwalisa umzimba nomoya-mpilo. Lokhu kuholela ukuzinza lokugayeka kokudla, kwenhliziyo, isimo isimiso sezinzwa. Umphumela main kuba kusebenze zamabutho zomzimba zangaphakathi, esehlisa isisindo.

Yoga Wabasaqalayo ukuzivocavoca isisindo ukulahleka

Lolu hlelo umsebenzi yakhelwe kulabo abakaze yoga iphinde iphakamise umthwalo nokwenzeka ngisho nabantu ababuthaka emzimbeni. Ziyakwazi kulula afeze bebodwa ekhaya.

"30-60-90"

Awu kuqinisa besisu futhi imisipha emuva.

Lala ngomhlane, yokwelula izinyawo zakho. Phakamisa izinyawo zakho phansi i-engela 30 °, azigcine kulesi sikhundla ngoba 2-3 nomoya. Phinda lokhu nganoma engeli 60 ° no-90 °.

"Intaba Pose"

It iqinisa imisipha emathangeni futhi kahle burns kilojoule.

Yima uqonde, amahlombe aqondile, Izandla emaceleni yakho, izinyawo ndawonye. Izandla ujike izintende phambili. Donsela sesisu sakho nasesithelweni umsila ithambo. Qinisa imisipha yakho ethangeni. Qiniseka ukuthi ikhanda kwaba iqonde, udonse kuze umqhele.

"Kusho uSihlalo oma"

Normalizes umzimba, iqinisa imisipha umlenze, ishisa kilojoule.

Ukuqala isikhundla ukuma sentaba. Ukuhogela mabaphakamise izandla phezulu phambi kwakhe ukuze ngasekhanda lakhe kwakukhona phakathi kwabo. Izintende zibheke nomunye. Ukugcina emuva zakho ziqonde, aqhele ukhalo sengathi ehlezi esihlalweni.

Pose "iqhawe-1"

Aphinde asheshise umzimba, iqinisa imisipha umlenze, ishisa kilojoule.

Ukuqala isikhundla - esihlalweni indlela omi ngayo. Thatha emuva nonyawo lwakho kwesokudla. Ibanga phakathi kwemilenze - elilodwa. Nweba ngakwesokudla unyawo 90 °, lonke ngokumelene phansi ngaphandle. Kwedolo kwesokunxele kumele kuhambisane ne isithende. Umzimba nezinqulu ebhekene phambili. Xhuma entendeni, ikhanda phakathi ezandleni zakho.

Pose "iqhawe 2"

Normalizes umzimba, iqinisa imisipha emzimbeni iyonke, ishisa kilojoule.

Qala ne ukuma ekusebenziseni odlule. Jikela emzimbeni kwesokudla futhi ikhanda. Cwilisa izandla zakho, kangangokuthi babengakwazi ezingeni elifanayo ne emahlombe, izintende phansi, intamo iqondile. Yelula izandla zakho oluyi.

Pose "kwasemini"

kwandisa umzimba, ishisa kilojoule, kuqinisa imisipha yomzimba iyonke.

Kudingeka ukuthi uqale ukubulawa kwabo iqhawe ukuma 2. Isandla sokunene ayithinte phansi. Ezezindlu 90 ° ujike kwesobunxele. Phakamisani thorax, kancane isiyaphuma emuva. Umtimba udzinga ngelule line eyodwa. Isithende unyawo lwesokudla ubukeka phezulu.

Emthambekeni ezinyaweni ukuma

It asenze isimiso sezinzwa, izitho besisu, emgogodleni, kuthuthukisa peristalsis emathunjini.

Sabalalisa imilenze yakho, izingalo zivaliwe ngemuva, amadolo ame ngokuqondile. Ngemvume. Exhale, eguqa phezu ukuze ilungelo uthinte ebunzini lakhe, bese edolweni ngakwesokunxele.

"Cobra"

Awu kuqinisa imisipha besisu, kuyasiza ne ukuvuvukala, okwenza yomgogodla nezimo.

Yoga Wabasaqalayo umsebenzi ubhekwa ewusizo kakhulu.

Ukulala kwakhe isisu sakhe, izandla zakhe zombili esifubeni, izindololwane ephakanyiswe. Imilenze ndawonye futhi iqonde. On the donsa, phakamisa umzimba wakho elingenhla, eguqa emuva kokuncika izandla. Shona aphonswe emuva. Exhale. Ukuqala isikhundla.

Rocking esandleni

izenzo Good ku kokusebenza kwesibindi kunciphisa okhalweni.

Hlala phansi, izandla Ncika phansi, amadolo imilenze bent ukubeka ohlangothini lwesokudla. Interlock izandla zakho phezu kwekhanda lakho. umoya Deep. Breathing phandle, ukushwiba umzimba kusuka okhalweni kuya kwesokudla. Bese uphinda kwesobunxele.

"Asana ephendukezelwe"

Lokhu kuwukhulula ukucindezeleka, ukungezwani kwangaphakathi, njengoba omunye izimbangela isisindo okweqile. Ukuzivocavoca kuyasiza varicose emithanjeni, kanye kusiza abanenkinga yokuqwasha.

Yenza odongeni. Lala a eligoqiwe ingubo okhalweni, umlenze ngqo phakamisa. Taz ukukhulisa njengoba eliphezulu ngangokunokwenzeka. Linda a yokubeka imizuzu 2-5.

Ukuzivocavoca pose "Savasana". Lala ngomhlane, imilenze nezingalo ngokukhululekile. Lokhu kuzokwenza ukukhulisa uphumule.