Yoga abakhulelwe (1 ezintathu). Yoga ekhaya

Ukuba oomama abakhulelweyo ndlela ibhetele ukulungiselela mzuzu elide-ilindelwe - ekubelekeni, namhlanje wanikela ukhetho olukhulu zeekhosi ezahlukileyo. Nakuba kunjalo, abantu abaninzi bakhetha yoga ezifunekayo. Kwaye nangona kwiminyaka yakutshanje bakholelwa ukuba ukusetyenziswa kwale hlobo izenzo - ngamakhoboka afakwa uviko nasezimfanelekweni, kodwa elahlekisayo. indlela yakudala, nezingqinekayo olusebenzayo amawaka eminyaka. Kwakhona, yoga kumabhinqa akhulelweyo, ncomo Yintoni eyakhayo ngaso kuphela, ukunceda ukulungiselela ekuzalweni yenzala, ngokwenyama nangokwengqondo. Practice, abafazi ukunqanda iinyembezi isizalo ngalo mzuzu umntwana. Kamva, mna baligcinile Kukudandatheka. Yoginis isikhundla umdla eboniswe naziphi babesima omfusa (babesima). Oku kunceda indawo umbungu esibelekweni kakuhle.

Yoga for abafazi abakhulelweyo: 1 ezintathu afanelekile kakhulu zokuzilolonga

Uqeqesho Ukulinda libonakala ukukhanya baby engenakuphikiswa luncedo. Enkosi kubo ukufumana ukuphefumla ngcono, ukwetyisa, ukupheliswa ityhefu, nokuhamba kwegazi. Ngokubanzi, yoga abakhulelwe (1 ezintathu) uyakuphepha imithambo varicose, ukuqhina, ukugula kusasa, intloko ebuhlungu kunye nezinye iimpawu ezingemnandi ngeli xesha ubuncwane kwabasetyhini. Kodwa ke, kukho amanyathelo eziliqela ekufuneka ziqwalaselwe ngexesha yokumitha.

Yintoni avunyelwe 1 ezintathu?

Xa ezintathu yokuqala Kucetyiswa ukuba basebenzise ubuchule ezifana pranayama njengoko Surya Bhedana, Chandra Bhedana kunye ujjayi. Kuba yokusebenza uzindle kakuhle isicelo ukucula isandi jikelele Om, adzhapadzhapa-ukucamngca okanye kuthoba Shavasana. Yoga nidra yeyona ndlela ilungileyo ukusizolisa ixesha yokumitha.

ziyasebenza embilwini izangoma kudityaniso abasetyhini yoga. Uqheliso ukuba abasetyhini abakhulelweyo kufuneka kwenziwe ngaphandle kwelinye icala, oku kuya kongela ukusuka esini imithambo uwathandabuze asezantsi. Ngexesha lo mkhuba, kungakuhle ukuba usebenzise propsy (engasentlokweni, imixwayo), kwakunye nenkxaso ekwimo esitulweni, nto leyo eya ngobunono ngenisa indlela yokuma wayefuna ukulondoloza imali eseleyo. Qeqesha ezona yonke imihla, nokuba ngcembe, kunokuba ixesha elide, kodwa kube kanye kuphela ngeveki. Phambili bend lwenziwa ngokuchanekileyo, ngaphandle ngokuveza isisu, kufuneka lingabi azotywe.

Ngenxa yoga ekhaya, unako ukwenza umjikelezo asanas ezinyanzelekileyo njengento Janu Sirshasana, Savasana, Supta Baddha Kanasana kunye Baddha Konasana kunye nokuqinisa. Lo msebenzi lokugqibela - yingozi engile Ezinxulumene - imi ngolu hlobo lulandelayo:

Okokuqala, kufuneka uthathe abasebenzi pose (Dandasanu). Apha imilenze zixinaniswe kwi ngamadolo ekuncothukeni kweentende zeenyawo uxhulumeneyo. Zokumisa ziziswa kufutshane kangangoko isinqe. Ukuba hip akunakwenzeka ukuba zinokuwehlisa emgangathweni, ungenza kuhlala phezu ingubo, okanye komqamelo okhethekileyo. akufuneki abe phezulu kakhulu ukuphakama inkxaso, kungakuhle ukuba namadolo isinqe. Isithende sajika, unyawo nelokuphumla ziqhubeka kweentende ukuya phezulu. Uyakwazi thembela izandla phantsi yokwandisa kangangoko kunokwenzeka ukutyhila isifuba iplagi umzimba. Kule ndawo kufuneka ahlale imizuzu embalwa.

Akukho mfuneko ukuphepha imeko uyijongise ezantsi, nokuba ngentloko (Sirshasana), kuba nemiphumo emihle kakhulu komithiyo, ingakumbi ukuba ubukhe ngaphambili wanayo izisu. Kakade ke, xa emva kwakhe akukho amava ngokwaneleyo ekwenzeni oluchanekileyo izenzo ezinjalo, kucetyiswa ukuba ukuthatha izifundo yoga kunye ngomfundisi onamava.

Ukuze wenze ngokufanelekileyo Shirshasana Siyaleza uyigcine le mithetho ilandelayo:

- umnqonqo ukugcina tye;

- ukwenza ubuncinane umgudu dystrophy;

- ukungena kwimo yokuphumla nokuphila ngokupheleleyo umzimba;

- uphefumle kakhulu.

Emva ngentloko kufuneka bangahlali mizwa ezingaqhelekanga kunye ekhathazayo. Ixesha lokuqala kufuneka kwenziwe kuphela kunye nokoyika abantu. Xa lokuqala asana nga zokuphuhlisa lembombo okanye kufutshane eludongeni. Oku kuya kusikhusela eziwayo. Kodwa inkxaso kubhetele ukuba Ungayami, kungenjalo ke ngoko kuya kuba nzima ukuba zime phezu kwentloko yakhe ngaphandle abanini. Ekuqaleni, usebenzisa elukakayini lwentloko uvikivwa emgangathweni, kukho uphuhliso kwindawo zocaphulo, ngoko omnye umlenze waphakamisa, kwaye stroke yesibini agudileyo hlobo. In Shirshasana engile phakathi iingalo mayingagqithi ° 90.

Nto leyo kucetyiswa 1 ezintathu?

Desirably, yoga abakhulelwe (1 ezintathu) ayiyeke loo babesima esiswini compressive njengoko Navasana, Ardha, Dhanurasana, Bharadvadzhasana, Bhekasana, kunye Shalabhasana Urdhva Mukha Shvanasana. Ukuba waba isisu, kubhetele ukubeka ecaleni ngokupheleleyo ibonakala bemi. ukutsiba kufuneka kuthintelwe njengoko ukudala umthwalo ezityeni yegazi kunye nezihlunu. Akukho mfuneko yokuba ixesha elide ukuba kwizikhundla ezifuna ombane.

Njani luncedo yoga kwabasetyhini abakhulelweyo?

Oogqirha abaninzi, kwaye kwaqatshelwa ukuba ukwenza zophononongo basempilweni entle ngokubanzi ngokwasemzimbeni, yaye kubo kufike themba. Abakhulelweyo oomama umzimba bhetyebhetye yaye ukulungele ngokufanelekileyo ukuba umntwana wabo, ngexesha apho bakwazi ukuthatha indawo elungileyo bekhululekile.

Ukwenza yoga ekhaya, ungenza kuphelisa iintlobo ezahlukeneyo zeentlungu ezinxulumene ukukhulelwa, ngokunjalo unciphise intlungu isekhona ngoko nangoko emva kokuzalwa. Ngokusebenzisa le nqubo ku umfazi uvelisa intuthuzelo elingaphakathi, ngokuvumelana livela, indawo eseleyo. Kuyinto elula ukuba ube nayiphi bume ezingaqhelekanga, nokuba imeko ngokwasemzimbeni okanye ngokwasengqondweni. Umoya kunye nokomelezwa umzimba.

iimfundiso zokomoya bulumko yingenelo kwabakhulelweyo

E India, yoga kumabhinqa akhulelweyo, izimvo zalo ezilungileyo kakhulu, ethandwa kakhulu. Apho oomama abakhulelweyo kwiiklasi ezizodwa kwiintsuku zokuqala emva kokufunda yezikhundla zabo umdla. Umthwalo ngexesha yokwenza babo ngaphantsi kunokuba kudala inxaxheba kwisiqingatha entle yoluntu.

Kodwa kwabaninzi yoga Indian abafazi emakhaya - into ngokwesiqhelo. Yonke imihla, bamthwalela phandle kumsebenzi aqeqeshwe kwintsapho yakhe. ngolwazi nokufundisa ligqithise phantsi kubo oomama, oomakhulu, ezinkulu, oomakhulu, nangenxa yokuba azinazo naziphi na ukuphikisana yangaphakathi ngalo mbandela, kubalulekile ukwenza yoga okanye hayi. Inani labemi lendawo ukuqonda ngokucacileyo ukufaneleka oku ebomini. Apha, ngokuba abafazi ndlela enjalo yemvelo neyokuziphatha ukulungiselela zokubeleka - isiko kwiinkulungwane-ubudala.

ukuba uqale nini neeklasi abasetyhini abakhulelweyo?

Masters izazinzulu zithi ukuqalisa ukufunda asanas ezikhethekileyo inokuba nangaliphi na ixesha, kungakuhle, kakade, kwibakala lakwangoko. Ngoko kuya kuba ngakumbi yoga olusebenzayo abafazi abakhulelweyo. 1 ezintathu, ngenxa izenzo ziya kwenzeka lula ngakumbi. Kukho amaxesha apho oomama elizayo eze kwiiklasi iqela ezimbalwa iiveki phambi kokuba umntwana, kwaye ke nethutyana lokuba bafumane izakhono kunye ukuze bazuze iziphumo ezithile. Eyona nto ibalulekileyo apha - thatha ngokuyimfuneko kwi imiba akhawunti ezifana nomgangatho qethe ngokwasemzimbeni kunye nokukhulelwa. Ukuba ibhinqa liye yenza yoga, ngoko ke asikwazi ngokukhuselekileyo makazibandakanye ubekwiqela elithile kunye iseti olunzulu ngakumbi kwaye zahlukene ukuzilolonga. Yenza umqeqeshi, ukusebenza kunye anokuvela kufuneka isatifikethi, nto leyo ithi uqeqesho yakhe ngqo kwaye lwezakhono kulo mmandla.

Yoga anazo okanye uwedwa?

Wonke umntu indlela yabo ukuze benze Yoga. Umntu ufuna into entsha na yoga studio, ngoxa abanye bafunde asanas ezinzima ekhaya le ncwadi. Apha, nkqu amalinge angenzi le ifaka kuqwalaselwa umkhwa lobuqu. Kodwa kubalulekile ukuqonda ukuba osanda kunzima kakhulu ukuba ukwakha iziko loqeqesho ngendlela ukuba luyahlangabezana neemfuno umzimba kangangoko kunokwenzeka.

nzima kakhulu kumalungu kunye nezihlunu inikeza yoga. Uqheliso ukuba abasetyhini abakhulelweyo kufuneka yinkathalelo ebalulekileyo kunye nengqalelo. Kuphela xa indawo echanekileyo yomqolo kunye efanelekileyo yokuqhelisela ukuphefumla luluncedo, kungenjalo kusenokuba yingozi. Yiloo nto imfundiso eyimfihlakalo ngcono ekuqaleni ukuphuhlisa phantsi kolwalathiso kumntu ofundisa abanezakhono. Kuya kukunceda ukuba ukoyisa iingxaki kunye ukumelana ngeebloko ngokwasengqondweni zangaphakathi. I wizard kwakhona inika uphuhliso sele ihlolwe kwaye wakha uluhlu asanas kakuhle ngokulandelelana. Ezi zifundo "live" iyasebenza ngaphezu kuphuhliso izenzo kwividiyo okanye encwadini.

Namhlanje, kulula kubo bonke abanomdla bangabhalisela. Yoga for abafazi abakhulelweyo lufundiswa kumagumbi ezininzi. Ngomhla ukuqeshwa amabhinqa amagama ahlukeneyo yokumitha babe ithuba lokuhlola oomahluko ezahlukeneyo asanas, amandla positive. A umyaleli olungileyo ziya kukhuthaza abafundi zabo kwindawo umdla ukufumana iziphumo ezifanelekileyo ekuphuhlisweni kwale mfundiso zokomoya bulumko umdla siyingenelo. ungaze ubhale ukuya inkosi phezu uthethwano ngamnye ukuba kuyimfuneko.

Iinzuzo kweeklasi yoga ekhaya

Kunokuba ngokukhawuleza kakuhle kakuhle yoga kumabhinqa akhulelweyo (1 ezintathu) ekhaya. Kulo mzekelo, umama okhulelweyo baya liphelelwe ixhomekeke kwishedyuli eklabhu okanye umfundisi. Yogini kuyisombulula loongxaki asanas kangangoko uyathandeka, nangalo naliphi na ixesha lemini. Uyakwazi ukwenza imithambo kunye umculo, yaye kunokwenzeka cwaka ngokupheleleyo. Ukuba into alusebenzi, kusoloko kungekho ngobungxamo, ngokuzola, ungaphinda isiqwengana izakhiwo, nkqu izihlandlo ezimbalwa. Xa urhulumente esitheleyo ujule kwabangenayo ubuchule kunye babesima ukuphefumla, uzive ngcono ukusebenza kwawo. Kodwa olu hlobo kumava kufuneka zivuthwe. Ezinye kufika nje emva iiseshoni eziliqela kunye neqela, adonsa zonke iinkcukacha ukuzilolonga, van'wana va nokulungela kwabo kuphela emva kweminyaka embalwa. Kuyo nayiphi na imeko, apho kufuneka kusoloko akhokelwe ingqiqo umzimba wakhe, leyo, ngaphandle le ndoda, wazi ngaphezu mntu, kungabikho onamava specialist.