Yoga abakhulelwe (1 yokuthathu). Yoga ekhaya

Ukuze omama abakhulelwe indlela engcono yokulungiselela okwamanje eside elindelwe - nokubeletha, namuhla ahlinzekwa ukhetho olukhulu izifundo ezahlukene. Noma kunjalo, abantu abaningi bakhetha lo yoga ebalulekile. Futhi nakuba eminyakeni yamuva bakholelwa ukuthi ukusetshenziswa lolu hlobo imikhuba - intela ukuze imfashini, nokho kungenye edukisayo. amasu Lasendulo, futhi kungase kutholakale ngempumelelo izinkulungwane zeminyaka. Futhi, i-yoga kwabesifazane abakhulelwe, ukubuyekezwa Kuyini njalo omuhle kuphela, uyayisiza ukuzalwa inzalo, kokubili emzimbeni nasengqondweni. Practice, abesifazane ungagwema izinyembezi isizalo okwamanje ingane. Ngemva kwalokho, base ungazange ukubone ukucindezeleka kwangemva kokubeletha. Yoginis isikhundla ezithakazelisayo kuboniswe iyiphi postures okuhlanekezelwe (postures). Lokhu kusiza ihlanganise umbungu esibelethweni kahle.

Yoga kwabesifazane abakhulelwe: 1 yokuthathu afanelekile kakhulu umkhuba

Ukuqeqeshwa Sokulinda livela ku ingane ukukhanya kwesithathu ewusizo. Siyabonga kubo ukuthola ukuphefumula kangcono, ukugaya, ukuqedwa ubuthi, kwegazi. Ngokuvamile, i-yoga ukuze ukhulelwe (1 yokuthathu) ugwema varicose emithanjeni, ukuqunjelwa, ukugula ekuseni, ikhanda kanye nezinye izimpawu ezingemnandi ngalesi sikhathi uyatetema abesifazane. Kodwa-ke, kunezinyathelo zokuzivikela eziningana ukuthi kufanele libukwe ngesikhathi sokukhulelwa.

Yini akuvumelekile 1 yokuthathu?

Ngo senyanga yokuqala kunconywa ukusebenzisa ezifana amasu pranayama njengoba Surya Bhedana, chandra Bhedana futhi ujjayi. Lokuzindla mkhuba ubizwa engcono isicelo ukucula jikelele umsindo Om, adzhapadzhapa-ukuzindla noma eziphumulele Shavasana. Yoga nidra indlela engcono ka ekusiza ngesikhathi sokukhulelwa.

ngempumelelo kakhulu ngenxa kwangaphakathi ngemilingo ukuvumelana abesifazane kuyinto yoga. Bonisa kwabesifazane abakhulelwe kufanele sigcwaliswe ngakolunye uhlangothi, ngeke ugcine kusukela aphansi zangasese emithanjeni ingcosana. Phakathi umkhuba, kuyatuseka ukusebenzisa propsy (wamqinisa, amabhande), kanye nokusekela ngendlela ngesitulo, okuzokwenza ngobumnene faka ukuma oyifunayo ulondoloze ukulinganisela. Qeqesha okungcono nsuku zonke, ngisho noma kancane kancane, kunokuba isikhathi eside, kodwa kanye kuphela ngesonto. egoba Phambili kuyenziwa ngokunembile, ngaphandle ukugxisha esiswini, sisaba badonswe.

Ngokusebenzisa i-yoga ekhaya, ungakwazi enze umjikelezo asanas ayimpoqo njengoba Janu Sirshasana, Savasana, Supta Baddha Kanasana futhi Baddha Konasana nge wamqinisa. Ukusebenzisa zokugcina - pose engela Ephathelene - simiswe ngalendlela lelandzelako:

Okokuqala, udinga ukuthatha Abasebenzi ukuma (Dandasanu). Lapha imilenze ziya onomfutho emadolweni futhi amathe axhunyiwe. Ukuma baletha eduze ngangokunokwenzeka ukuze ukhalo. Uma hip akunakwenzeka ukuba wehlise ukuba phansi, ungakwazi ahlale phezu kwengubo yokulala, noma umcamelo ekhethekile. Ukuphakama ukwesekwa akumelwe siphakeme kakhulu, kuba efiselekayo ukuthi amadolo babe ukhalo. Isithende ezifuywa, unyawo uphumule futhi zenzeka amathe kuya phezulu. Ungathembela izandla phansi ukukhulisa ngangokunokwenzeka ukuze embule esifubeni bese udonsa umzimba. Kulesi sikhundla kumele ahlale emva kwamaminithi ambalwa.

Akubalulekile ukuba ugweme isikhundla sibheke phansi, ngisho headstand (Sirshasana), kuba nomphumela omuhle kakhulu owesifazane okhulelweyo, ikakhulukazi uma uke ngaphuphunyelwa isisu. Yiqiniso, lapho emva kwakhe akukho isipiliyoni esanele ekwenzeni lesifanele zemikhuba enjalo, kutuswa ukuthatha yoga izifundo nge ngomfundisi abanolwazi.

Ukuze enze kahle Shirshasana ukuncoma ukugcina imithetho elandelayo:

- yomgogodla ukugcina ngqo;

- ukwenza ngomzamo kwemisipha;

- ungenele isimo ukuphumula umzimba ziphapheme;

- udonsa kakhulu umoya.

Ngemva headstand akufanele ahlale emizweni ezingajwayelekile futhi singathandeki. Okokuqala kufanele kwenziwe kuphela nge ukwesaba abantu. Ngesikhathi sokuqala asana ingaqala ekhoneni noma eduze udonga. Lokhu kuzokwenza ukuvikela falling. Kodwa ukusekelwa kungcono hhayi ukuncika, kungenjalo kuyobe sekuba nzima ukuma ekhanda lakhe ngaphandle abanikazi. Ekuqaleni, usebenzisa okhakhayini is sehliselwe phansi, kukhona ukuthuthukiswa isikhundla nabokhulumile ke umlenze owodwa iphakanyiswe, kanye sohlangothi bushelelezi elandelayo. Ngo Shirshasana engela phakathi izingalo akufanele idlule 90 °.

Yikuphi is hhayi Kunconywa in 1 yokuthathu?

Desirably, yoga abakhulelwe (1 yokuthathu) ukubeka eceleni okunjalo compressive esiswini postures njengoba Navasana, Ardha, Dhanurasana, Bharadvadzhasana, Bhekasana, futhi Shalabhasana Urdhva Mukha Shvanasana. Uma isisu, kungcono aluqede ngokuphelele ukuma zibhekise. ukweqa kufanele kugwenywe njengoba udale umthwalo imithambo yegazi kanye nemisipha. Akubalulekile isikhathi eside ukuba izikhundla ezidinga voltage.

Indlela i-yoga ewusizo kwabesifazane abakhulelwe?

Odokotela abaningi, yaphawula ukuthi umkhuba cwaningo abaphile ngokuvamile kuhle ngokomzimba, futhi kubo kufika nethemba. Abakhulelwe omama umzimba nezimo futhi kahle ukulungele sokubelethisa, ngesikhathi lapho ungathatha ilungelo isikhundla ukhululekile.

Njalo ukwenza i-yoga ekhaya, ungakwazi ukuqeda izinhlobo ezahlukene izinhlungu ezihambisana nokukhulelwa, kanye banciphise ubuhlungu ukuthi namanje abakhona ngokushesha emva kokuzalwa. Ngokusetshenziswa kule nqubo ku owesifazane ukhiqiza induduzo ingaphakathi, ngokuvumelana livela, iphuzu ibhalansi. Kuyinto elula ukuba ube kunoma iyiphi imvelo ezingajwayelekile, kungakhathaliseki isimo ngokomzimba noma okwengqondo. Umoya kanye nokuqinisa umzimba.

lezimfundiso ezingokomoya nefilosofi yinzuzo abakhulelwe

ENdiya, yoga kwabesifazane abakhulelwe, ukubuyekezwa zazo zinhle kakhulu, ethandwa kakhulu. Lapho omama abakhulelwe esikoleni esikhethekile ezinsukwini zokuqala ngemva kokuzwa ngokunukubezwa isikhundla sabo ezithakazelisayo. Umthwalo ngesikhathi umkhuba wabo lingaphansi kunokuba Sekuyisikhathi eside abathintekayo engxenyeni fair lesintu.

Nokho abaningi abesifazane baseNdiya ikhaya yoga - into evamile. Nsuku zonke, bafeza umsebenzi ukuthi baqeqeshelwe umndeni wakhe. mayelana nolwazi imfundiso waphasiswa phansi kubo omama, ogogo, omkhulu-ogogo, futhi ngenxa yokuthi abanayo okwakubonakala yangaphakathi ngale ndaba, kuyafaneleka ukwenza i-yoga noma cha. Bendawo has a ukuqonda ngokucacile ukuthi kuyafaneleka ukuba umuntu lo mkhuba empilweni. Lapha, i-abesifazane indlela ngokomzimba nangokokuziphatha enjalo ukulungiselela bebeletha - isiko eminyaka ubudala.

Lapho ukuqala amakilasi kwabesifazane abakhulelwe?

Masters ososayensi bathi ukuqala ukufunda asanas ekhethekile kungaba ngasiphi isikhathi, kuyinto efiselekayo, yebo, olukhona kusenesikhathi. Khona-ke kuyoba ngaphezulu yoga ngempumelelo kubantu besifazane abakhulelwe. 1 yokuthathu, ngenxa imikhuba kuyokwenzeka kalula. Kunezikhathi lapho omama esizayo eze amakilasi group for amaviki ambalwa ngaphambi kokuba umntwana, futhi uze ube naso nesikhathi sithole amanye amakhono ukuze zithole imiphumela ethile. Into esemqoka lapha - ngempela acabangele izici ezifana ezingeni ukulolonga umzimba nokukhulelwa. Uma owesifazane eke ngaphambili wayekwenza yoga, khona-ke ungakwazi ngokuphepha zenziwe iqembu elikhethekile neqoqo bunzima kakhulu futhi ezihlukahlukene umzimba. Ingabe ofundisa, ngokusebenzisana akuxhomekile Kufanele ube isitifiketi, othi ukuqeqeshwa kwakhe ngco nemakhono kule ndawo.

Yoga ne umfundisi noma uwedwa?

Wonke umuntu ngendlela yabo umkhuba Yoga. Othile ngifuna into entsha in the studio yoga, kuyilapho abanye bafunde asanas nzima ekhaya le ncwadi. Lapha, ngisho nemizamo Clumsy ukuzilolonga angabhekwa umkhuba siqu. Kodwa-ke kubalulekile ukuthi ukuqonda ukuthi ungumsebenzi kunzima kakhulu ukwakha isikhungo ukuqeqeshwa ngendlela ukuthi lihlangabezana nezidingo umzimba ngangokunokwenzeka.

uhlobo elikhulu emalungeni nemisipha inikeza i-yoga. Bonisa kwabesifazane abakhulelwe kufanele ibe ukunakekelwa ngokukhethekile. Kuphela uma isikhundla lesifanele yomgogodla nelungile ukuphefumula umkhuba kuyazuzisa, kungenjalo kungalimaza ngisho. Yingakho-ke le mfundiso ezingaqondakali kangcono ekuqaleni ukuthuthukisa beqondiswa umfundisi onekhono. Kuyokusiza ukuba nginqobe ubunzima futhi sibhekane ngokuphumelelayo amabhlogo ngokwengqondo yangaphakathi. Wizadi futhi kukunika sokuthuthukiswa kakade ihlolwe futhi bakha kulandzelana lokufanele iqoqo asanas kahle. Lezi izifundo "bukhoma" kukhona kuphumelela ngaphezu ukuthuthukiswa imikhuba kuvidiyo noma incwadi.

Namuhla, okulula kuzo zonke nesithakazelo kungaba ukubhalisa. Yoga kwabesifazane abakhulelwe ifundiswa izindlu eziningi. On the umsebenzi besifazane imibandela eyehlukile esesibelethweni nethuba ukuhlola ukuhlukahluka ezahlukene asanas, energy oqondile. A umfundisi omuhle ngeke ugqozi abafundi babo sesimweni ezithakazelisayo ukuthola imiphumela efanele kakhulu ekuthuthukeni kwale izimfundiso okuthakazelisayo futhi inenzuzo ezingokomoya nefilosofi. ungakwazi ukuqopha ngisho lapho inkosi kokuthintana ngabanye uma kudingeka.

Izinzuzo yoga amakilasi ekhaya

Kunalokho ngokushesha futhi kahle yingcweti yoga kwabesifazane abakhulelwe (1 yokuthathu) ekhaya. Kulokhu, umama okhulelwe ngeke iyeke ngokuzenzakalela lincike schedule the club noma umfundisi. Yogini ungakwazi ukubhekana asanas kakhulu ngendlela yena ejabulisa, futhi nganoma isiphi isikhathi sosuku. Ungenza izivivinyo ngomculo, futhi kungenzeka athule ephelele. Uma into akusebenzi, njalo ngaphandle kokucabangisisa, ngomoya ophansi, ungaphinda insalela isakhiwo, ngisho izikhathi ezimbalwa. In the state esekusithekeni uya ujule ku amathekhiniki ukuphefumula kwezimo ezihlukahlukene, uzizwe kangcono umphumela yabo. Kodwa lolu hlobo isipiliyoni siqu udinga uvuthwe. Ezinye kuziwa nje ngemva eziningana amaseshini ngokuhlanganyela neqembu, okuyinto bamba yonke imininingwane ukuzilolonga, abanye bazizwe ukuzimisela kwabo kuphela ngemva kweminyaka embalwa. Kunoma yikuphi, lapho kufanele njalo uholwe umqondo komzimba wakhe, okuyinto, ngaphandle endoda ngokwayo, wazi kangcono ukudlula noma akekho, ayikho wazibonela onguchwepheshe.