** i-vajrasana (i-hunderbolt pose) **
Hlala kwindawo entle nge-buttocks yakho uphumle kwizithende zakho.
Qinisekisa ukuba iinzwane zakho ezinkulu aziyigqithi.
Beka izandla zakho kancinci emathangeni akho, esenza isangqa ngesithupha sakho kunye neminwe yakho yonke.
** Izibonelelo: **
-IVajrasana yindawo yokuhlala esetyenziswayo esetyenziswayo kwi-yoga kunye nokucamngca, ezinokuphelisa ngempumelelo iintlungu ze-Skuatica.
-Unceda ukuzola ingqondo kwaye ukhuthaze ukuzola, ngakumbi iluncedo emva kokutya ngokokugaya.
-Ungathintela izilonda zesisu, i-gestric acid egqithisileyo, kunye nezinye iingxaki ze-gestric.
-Massage kwaye uvuselele i-nerve exhunyiwe kumacandelo okuzala, iluncedo kumadoda afungelayo ngenxa yokuhamba kwegazi.
- Ngokufanelekileyo ithintela i-Hisnia kwaye isebenza njengomsebenzi olungileyo wokuzilolonga, ukomeleza izihlunu ze-pelvic.
** Siddhasana (i-adept pose) **
Hlalani kunye nemilenze yomibini yolule, godlela idolo lasekhohlo, kwaye ubeke isithende nxamnye nesersineum yethanga lasekunene.
Thumela idolo lasekunene, ubambe i-ankle yasekhohlo, kwaye uyitsale emzimbeni, ubeka isithende nxamnye ne-perineum yethanga lasekhohlo.
Beka iinzwane zeenyawo zombini phakathi kwamathanga kunye namathole. Yenza isangqa ngeminwe yakho uze ubeke emadolweni akho.
** Izibonelelo: **
-Ukuphucula uxinzelelo kunye nokucamngca ngempumelelo.
-Ukuphucula ukuguquguquka kwezempilo nakwimpilo.
-Khuthaza ulungelelwano lwenyama nomzimba kunye noxolo lwangaphakathi.
** sukhasana (i-pose elula) **
Hlala kunye nemilenze yomibini ihamba phambili, ugobe idolo lasekunene, kwaye ubeke isithende kufutshane ne-pelvis.
Igobe idolo lasekhohlo kwaye libethe isithende esisekhohlo kwi-shin efanelekileyo.
Yenza isangqa ngeminwe yakho uze ubeke emadolweni akho.
** Izibonelelo: **
- ukuphucula ubutshaba bomzimba kunye nentuthuzelo.
-Unceda ukunciphisa uxinzelelo kwimilenze kunye ne-spine.
-Khuthaza ukuphumla kunye nokuzola kwengqondo.
I-Padmanana (i-lotus pose)
● Hlala zombini imilenze ngaphambili, gobela idolo lasekunene, kwaye ubambe i-ankle elungileyo, uyibeka ethangeni lasekhohlo.
● Beka i-ankle yasekhohlo kwithanga lasekunene.
● Beka izithende zombini kufutshane nesisu esisezantsi.
Izibonelelo:
Inceda ukuphucula ukuphucula ukuma kwezasemzimbeni kunye nokulingana.
Isifo sikagawulayo ekupheliseni uxinzelelo kwimilenze kunye ne-chem.
Ukuqhuba ukuphumla kunye nokuzola kwangaphakathi.
** tadana (intaba) **
Yima ngeenyawo kunye, iingalo ezixhonywe ngokwemvelo ngamacala akho, iintende ezijonge phambili.
Susa kancinci iingalo zakho, phantse ezindlebeni zakho, iminwe ibonisa phezulu.
Gcina ulungelelwaniso lomzimba wakho wonke, ugcine umqolo wakho ngqo, isisu esibandakanyekayo, kwaye amagxa aphumle.
** Izibonelelo: **
-Unceda ukuphucula ukuma kunye nokuzinza kwizikhundla ezimileyo.
-Ukuyomeleza izihlunu kwi-ankles, imilenze, kwaye iphinde ibuye umva.
-Ndisa ibhalansi kunye nokulungelelanisa.
-Ukunyusa ukuzithemba kunye nokuzinza kwangaphakathi.
** i-vrikshasana (umthi we-pose) **
Yima ngeenyawo kunye, ubeka unyawo lwakho lwasekhohlo kwithanga elingaphakathi lomlenze wakho wasekunene, kufutshane ne-pelvis njengoko kunokwenzeka, ukugcina ulungelelwano.
Zisa iintende zakho kunye phambi kwesifuba sakho, okanye ubandise phezulu.
Gcina ukuphefumla okuqinisekileyo, gxila ingqalelo yakho, kwaye ugcine ibhalansi.
** Izibonelelo: **
-Ukuphucula amandla kunye nokuguquguquka ematholeni, amathole, namathanga.
-Ndisa uzinzo kunye nokuguquguquka kumqolo.
-Ukhuthaza ulungelelwano kunye noxinzelelo.
-Uxolo noxolo lwangaphakathi.
** I-balana
Xoda kwi-yoga ye-yoga enegnyamezi, elungelelanisa ngeedolophu, iinzwane ukuchukumisa, kunye nezithende zicinezela umva.
Songa kancinci, uzisa ububanzi bakho emhlabeni, iingalo zolwa phambili okanye zihlaziywe ngamacala akho.
Phefumlela ngokunzulu, phumla umzimba wakho kangangoko kunokwenzeka, ukugcina i-PARE.
** Izibonelelo: **
-Ukhulula uxinzelelo kunye noxinzelelo, ukukhuthaza ukuphumla komzimba nengqondo.
- Lula umqolo kunye namanqindi, ukunciphisa uxinzelelo emqolo nasentanyeni.
-Ukuphakamisa inkqubo yokugaya, ukuncedisa ekukhululeni ukungcungcutheka kunye nesisu.
-Ukuba nzulu ukuphefumla, ukukhuthaza ukuphefumla okuthambileyo nokukhulula ubunzima bokuphefumla.
** surya naskar (umbuliso welanga) **
Yima ngeenyawo kunye, izandla zicinezelwe ndawonye phambi kwesifuba.
Inhale, phakamisa zombini iingalo ngaphezulu, ukwengeza wonke umzimba.
Ephembelela, ukugoba phambili ukusuka esinqeni, ukuchukumisa umhlaba ngezandla kufutshane neenyawo njengoko kunokwenzeka.
Inhale, thatha unyawo lwasekunene, ukuthoba idolo lasekunene kwaye liyigcinile umva, igaza iphakanyisiwe.
I-Exhale, yiza nonyawo lwasekhohlo ukuhlangana nelungelo, yenza indawo yokujonga phantsi.
Inhale, yehlisa umzimba ube sisikhundla seplanga, ugcina umqolo kunye nesinqe, ugoduke.
Ephembelele, nciphisa umzimba emhlabeni, ukugcina izinto ezibonakalayo kufutshane nomzimba.
Inhale, phakamisa isifuba kunye nentloko emhlabeni, wolula umqolo kwaye uvula intliziyo.
I-Exhale, phakamisa i-hips kwaye ucofe umva kwisikhundla esijonge ezantsi.
Inhale, thatha unyawo lwasekunene phakathi kwezandla, ukuphakamisa isifuba kunye nokujonga phezulu.
I-Exhale, yiza nonyawo lwasekhohlo phambili ukuze uhlangane nelungelo, ugobe phambili ukusuka esinqeni.
Inhale, phakamisa zombini iingalo ngaphezulu, ukwengeza wonke umzimba.
Hlisa, yiza kunye phambi kwesifuba, ubuyela kwindawo yokuma.
** Izibonelelo: **
-Ukuyomeleza umzimba kwaye unyuse ukuguquguquka, ukuphucula ukuma.
-Ukuphakamisa ukujikeleza kwegazi, ukukhawulezisa iMetabolism.
-Ukuphucula umsebenzi wokuphefumla, ukwanda komzimba wemiphunga.
-Ndisa ukugxila kwengqondo kunye nokuzola kwangaphakathi.
IXESHA LOKUQALA: APR-28-2024
