Izimo ezi-6 ezibalulekile ze-yoga zabahamba ngezintaba

Nazi izimo ze-yoga eziyisi-6 zokukusiza ukuthi uthuthukise ukuguquguquka futhi uphumule ngaphambi noma ngemva kohambo lwakho lwebhayisikili lezintaba.

Isexwayiso: ividiyo ingesiNgisi, ungasetha imibhalo engezansi ezenzakalelayo ngesi-French ngokuchofoza isondo elincane elisekhoneni elingezansi kwesokudla sesidlali sevidiyo.

I-Hatha Yoga: I-Pair Pose - Setu Bandha Sarvangasana

Lala ngomhlane amadolo akho egobile futhi izithende zakho ziseduze nezinqe zakho ngangokunokwenzeka. Ukuya engxenyeni yebhuloho, bamba amaqakala akho bese uhogela umoya ngenkathi uphakamisa izinqulu zakho. Bamba le ndawo imizuzwana engu-30 ukuya kuminithi ngenkathi uphefumula, bese uphumule. Ukuze uqedele ibhuloho eligcwele, beka izandla zakho phansi ezingeni lekhanda, eduze nezindlebe zakho, futhi njengoba uphefumula, phakamisa i-torso yakho njengoba kuboniswe esithombeni. Bamba indawo ngenkathi uphefumula, bese uphumule.

Izinzuzo: "Ibhuloho" lelula isifuba, intamo nangemuva. Yehlisa ubuchopho, ithuthukise ukugaya, ikhulule ukukhathala emilenzeni, ivuselele izitho zesisu, amaphaphu kanye nendlala yegilo. [/ Uhlu]

Ustrasana, ikamela pose

Ukuma bekamela (Ushtâsana-ushta: ikamela) kuyisimo sokugoba nesinwebekayo esaziwa ngokubangela ukubhujiswa okuphelele kwengqondo. Kulesi simo esingavamile ngokuphelele, kungase kube nokuqina okuthile noma ukungakhululeki, futhi ukulawula umoya ngezinye izikhathi kungase kube nzima kakhulu. Kodwa kufanele nje uqaphele futhi kancane kancane, kancane kancane, kancane kancane ulawule ukuma.

izinzuzo:

• Ithoni futhi iphumuze umgogodla, ama-hips namathanga
• Yelula i-fascia nezitho zesisu. Ivuselela Umsebenzi Wokugaya
• Kuyanika amandla

UMarjarasana: umlayezo wengxoxo

Kuhle uma iqolo lakho libuhlungu! Ukuma kwekati kuphumuza umgogodla futhi kuqinise imisipha ephambene, ejulile yesisu. Njengoba uphefumula, yehlisa isisu sakho phansi bese uphakamisa ikhanda lakho kancane (ukucindezeleka ngemuva). Njengoba ukhipha umoya, cindezela inkaba yakho emgogodleni bese ukhulula ikhanda lakho (umjikelezo emuva). Hlanganisa lezi zinyathelo ezimbili izikhathi eziyishumi.

izinzuzo:

• Umgogodla oweluliwe.
• Izinyawo, amadolo nezandla kunamathele ngokuqinile phansi.
• Ukuncipha kanye nesisu esiyisicaba.

I-Dove Pose - Eka Pada Rajakapotsana

Lesi sikhundla singakwazi ukukhulula i-sciatica nobuhlungu obuphansi emuva njengoba welula umhlane futhi ukhulula izinqe nemilenze. Ungakwazi ukwehlisa isifuba uye phambili ukuze uthole ukwelula okunamandla ngokuphefumula ujule.

izinzuzo:

• Lesi simo sishukumisa inhliziyo kanye nama-cuff ajikelezayo angaphandle.
• Ingakhulula i-sciatica nobuhlungu obuphansi emuva.

Ukuma kweqhawe

Lesi simo siqinisa imisipha emilenzeni, emuva kanye namathoni ezisu. Iphinde yenza kube nokwenzeka ukusebenza ngokuqondanisa.

I-Supta Baddha Konasana: I-Lala Goddess Pose

Ikuvumela ukuthi usebenze ukuvuleka kwamahlombe, i-groin, amathanga angaphakathi namathanga. Ingase inciphise amazinga okucindezeleka nokukhathazeka futhi ikhulule ukudangala. Ishukumisa ukujikeleza kwegazi, inhliziyo, uhlelo lokugaya ukudla nezitho zesisu.