Isitulo sehhovisi yoga sabasebenzi basehhovisi

Namuhla izisebenzi eziningi zasehhovisi zisesimweni esishubile futhi esiqinile ngenxa yomsebenzi wedeski wesikhathi eside, "ubuhlungu bentamo, ihlombe kanye nomhlane" cishe sekuyinkinga evamile esixukwini samahhovisi.Namuhla, sizokubonisa indlela yokusebenzisa i-isihlalo sehhovisiukwenza i-yoga, engashisa amafutha futhi inciphise ubuhlungu bentamo, ihlombe neqolo.

1.Ukuphakanyiswa kwengalo

Izinzuzo: Yehlisa ukungezwani emhlane nasemahlombe.

I-1) Hlala emaphethelweni esihlalo, ugcine i-pelvis phakathi, izandla phambi komunye nomunye zixhumene;

2)Exhale, welula izingalo zakho phambili, ngokuzayo lapho uhogela umoya, welule izingalo zakho phezulu, bese ucindezela izinqe zakho ngokuqinile;

3) Ngesikhathi esifanayo, nweba izingalo phezulu ngokuhogela ngakunye.

2. Izingalo zobuso benkomo

Izinzuzo: Yehlisa ukungezwani kwehlombe futhi uqinise amandla ayisisekelo

1) Hlala esihlalweni, phefumula, welula ingalo yakho yesokudla phezulu, exhale indololwane flexion, bese ucindezela isandla sakho sokunene phansi phakathi kwamahlombe ehlombe;

2) Isandla sobunxele ukubamba isandla sokunene, izandla zombili ngemuva komunye nomunye, qhubeka uphefumula izikhathi ezingu-8-10;

3) Shintsha izinhlangothi ukuze wenze olunye uhlangothi.

3.Ukuhlala Enyoni King Pose

Izinzuzo: Khululeka amalunga ezihlakala futhi unciphise ukungezwani.

1) umlenze wesokunxele uyaphakanyiswa futhi uhlanganiswe ethangeni langakwesokudla, futhi unyawo lwesobunxele luyindilinga ithole elingakwesokudla;

2) Ngokufanayo, indololwane kwesokunxele embondelene endololwaneni kwesokudla, bese twine izihlakala, isithupha ekhomba ichopho ekhaleni, ugcine okhalweni namahlombe okufanayo;

3) Bamba umoya izikhathi ezingu-8-10, shintsha izinhlangothi futhi wenze olunye uhlangothi.

Amathiphu afudumele: Kubantu abanobuhlungu behlombe nentamo noma abangakwazi ukugoba kahle kwehlombe, izandla zabo zingagoqwa, imilenze yabo ayidingi ukuphambana, futhi unyawo olungaphezulu lungakhonjwa phansi.

4.Ukunwetshwa kwezandla emuva

Izinzuzo: Ukukhulula ubuhlungu behlombe nomhlane, thuthukisa ukuguquguquka.

1)Izandla ezingemuva komunye nomunye zinwebeka, zama ukunyakazisa amahlombe amabili uwayise phakathi;

I-2) Uma unomuzwa wokuthi izingalo zakho azifani nobude obufanayo, kufanele uzame ukunweba uhlangothi olufushane ngokulinganayo, okubangelwa ikakhulukazi amazinga ahlukene okuvula amahlombe;

3)Qhubeka uphefumula izikhathi ezingu-8-10.

Ithiphu efudumele: uma uhlangothi olungaphambili lwehlombe luqinile, ungabeka isandla sakho eceleni kwengalo yesihlalo ukuze unwebe.

5.Ukunwetshwa kwemuva komlenze owodwa

Izinzuzo: Yelula imilenze futhi uthuthukise ukuguquguquka kwemilenze.

1) Goba idolo elingakwesokudla, uhlanganise iminwe yezandla zombili bese ucindezela isikhungo sonyawo lwesokudla;

2) Ngokuphefumula okulandelayo, zama ukuqondisa umlenze wesokudla, ugcine isifuba, uqondise emuva, futhi ubheke phambili;

3) Gcina ukuphefumula izikhathi ezingu-5-8, shintsha izinhlangothi ukuze wenze olunye uhlangothi.

Ithiphu: Uma umlenze ungaqondile, goba idolo, noma ubambe iqakala noma ithole ngezandla zombili, ngosizo lwezintambo.

6.Hlala phambili futhi welule umhlane wakho

Izinzuzo: Ukunwebeka emuva nezitho zomzimba, kuthuthukisa ukuguquguquka.

1)imilenze iqonde, ingahlukaniswa kancane;

2)Hola umoya, uqondise izingalo zombili, ukhiphe umoya, usuka ku-hip joint forward flexor extension, ungacindezela phansi ngezandla zombili, welule ngokugcwele emuva, wandise isifuba sangaphambili.

Amathiphu afudumele: ngemuva kwethanga noma okhalweni ukungezwani emuva kwabangane, kungaguqa idolo elincane, zama ukugcina umhlane uqondile.

Okokugcina, ngithanda ukukukhumbuza ukuthi zonke izivivinyo kumele kube ukuphefumula okushelelayo.Ngemva kokuzivocavoca, kungcono ukuhlala uqonde, uvale amehlo akho futhi uqhubeke uphefumula ngokwemvelo okungenani imizuzu engu-5 ukuvumela umzimba wakho ululame kancane.