I-Yoga ihamba isikhathi sakho

Ngenkathi izinsisekelo zokuya esikhathini yizo zonke abesifazane abafana ngazo, owesifazane ngamunye uthola isikhathi sakhe ngokuhlukile. Nakuba iningi lingavuma ukuthi akuyona isikhathi esithokozisa kakhulu ngenyanga, izimpendulo ziyahlukahluka ekuzweleni ukuthokoza kokuzala komuntu ukuze kuthukuthele, ukuxilongwa ebuhlungu, ukungakhathazeki ngempela.

Imiphakathi eminingi, kuhlanganise namaBrahmins aseNdiya, ihlukanisile abesifazane abaya esikhathini futhi iyakhuthaza ukuphumula ngalesi sikhathi. Lapho abesifazane beqala ukwenza i-yoga, nabo babetshelwe ukuba bayeke ukwenza umsebenzi ngenkathi beya esikhathini.

I-Ashtanga yoga iphakamisa iholide "labadayisi" ngobude bezinsuku ezintathu kuya kwezintathu. Izindlela eziningi ze-yoga zesikhathi samanje zivuma ilungelo lomfazi wesifazane ngamunye ukuzikhethela ukuthi yimuphi uhlobo lomkhuba ozokwenza. Lokhu kufaka phakathi noma cha ukuqhuba ukuguquka.

Lezi zizathu ezilandelayo zenzelwe umkhuba wokubuyisela ekhaya futhi zingasiza ukunciphisa izigumbane. Uma ungathanda ukukhipha i-pad yokushisa ngesikhathi sakho, lokho kungabhekwa njenge-yoga yakho.

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I-Cobbler's Pose - Baddha Konasana

Njengoba isigamu esingaphansi komzimba uvame ukuzizwa sisindayo ngesikhathi sokuya esikhathini, ukuhlala esihlalweni sizobe sigxilwe. Ungahlala ku-pose ngayinye kuze kube semaminithi amaningana, njengoba kuvamile emakilasini okubuyisela.

I-Baddha konasana-i-pose yomkhumbi - ivula isifunda se-pelvic. Ukuze uthole enye inguqulo yokubuyisela emuva, faka ibhontshisi phambili usebenzisa i-bolster noma amaqabunga amaningana ahlanganiswe ukuze usekele i-torso yakho ukuze ukwazi ukuphumula ngaphezulu.

Okuningi

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Hamba Ukuya Knee Knee - Janu Sirsasana

Ukwandisa umlenze wakho wokunene bese ubeka inyawo lonyawo lwakho lwesokunxele ngakwesokunene sakho sangaphakathi. Faka isikhumba sakho phezu komlenze wesokudla bese uqhubeka phambili. Buyela emuva ku-baddha konasana ukusetha ngakolunye uhlangothi.

Ukuqhubeka ukuthatha kuhle futhi kulula, i-janu sirsasana - ikhanda ukuya emadolweni njalo - welula izintambo emgqeni olula. Kuyinto elula ukuvumela ukuthi ugxile emlenzeni owodwa ngesikhathi futhi ukhulise ngobumnene uphinde ukhulise izindebe zakho nokugwinya.

Okuningi

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Uhlezi Straddle - Upavistha Konasana

Vula zombili imilenze yakho ibe yi-upavistha konasana - ihlale i-straddle. Futhi, ifolda elisekelwe phambili nge-bolster noma izingubo zokugqoka kuyindlela enhle.

Sibheka phambili kulawo ma-hamstrings futhi, kodwa futhi silula izintambo zangaphakathi futhi sithuthukisa umgogodla.

Ungaya ngokujulile njengoba uthanda lapha noma uhlale uhlelekile. Ngesikhathi usenesikhathi sokuya esikhathini, kungenzeka ukuthi awufinyelele ukujula kwakho okunamandla ebhodini futhi kuhle kakhulu.

Okuningi

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Uhlezi Ngaphambi Kokugqama - I-Paschimottanasana

Letha imilenze yomabili ukukhishwa kwebhande eliphambili. Lungisa umgogodla endaweni ehlezi ngaphambi kokuya phambili. Cabanga ngesifuba njengesitsha esibheke phambili njengoba uhla.

Ohlezi phambili bend - paschimottanasana - uya ngokujulile ekuvuleni ama-hamstrings namathole. Ibuye ibuyele emuva emuva ukuhleleka okuhle.

Qinisekisa ukuthi ulandela umoya wakho njengoba ukhulula kulolu bhande. Isikhathi sakho singase sibe yisizathu esihle sokuzungeza umgogodla wakho kancane ngoba kukunika indawo yokuphumula. Khumbula nje ukuthi uthisha wakho angase abe nombono ngokumelene nalokhu.

Okuningi

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Umlobokazi osekelwayo Phela

Lala phansi ngemuva kwakho. Cindezela ezinyaweni zakho ukuze uphakamise izintambo kancane futhi ulayishe i block yoga ngaphansi kwabo ukuze uthole ukwesekwa. Ukuze uphume, cindezela ezinyaweni ukuze uphakamise izinyathelo futhi uphinde ulayishe ibhuloho.

Lokhu kubuyeka okuncane kungasiza ekunciphiseni ubuhlungu emuva obuhambisana nokuya esikhathini. Ngisho noma ngokuvamile usebenzisa izinga eliphakeme, kungase kube umqondo omuhle ukubamba inketho emifushane kwi-yoga yakho block manje.

Okuningi

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I-Goddess Pose - Supta Baddha Konasana

Hlala endaweni ehlelekile ngamadolo akhokile. Khipha amadolo akho enhlangothini uze ufike ematheni wakho. Thatha izinyawo ezinyaweni zakho ndawonye unkulunkulukazikazi. Ukufaka i-bolster ngaphansi ubude bomgogodla wakho kungakuzwa lapha.

Ungabona ukuthi lena inguquko ekhonjiwe ye-pose yezinkukhu, ngakho-ke sibuyele lapho siqala khona. Supta Baddha Konasana - unkulunkulukazi - pose ngokuvula ukubola kwakho kanye nezinqamu futhi uphumule.

Uma ungakwazi ukuhlala kulolu mizuzu embalwa, kuyindlela enhle yokuqeda iseshini yakho. Imizuzu emihlanu kuya kweyishumi esimweni sokuzindla kunkulunkulukazi kuzokushiya ukhululeke ngokuphelele ngosuku oluzayo.

Okuningi