Shaya ukushisa kwehlobo ngezinyathelo ezi-XNUMX

Funda mayelana nohlu lwezimo ze-yoga eziphumuzayo nezisebenzayo ezisiza ukushaya ukushisa phakathi nezinyanga zasehlobo.

I-yoga ayigcini nje ngokunikeza ukunethezeka, kodwa futhi iwukuzivocavoca okufanele ukusiza ukusekela umzimba wakho nengqondo ekushiseni kwehlobo. “I-Yoga ngesikhathi sezulu esishisayo inenzuzo kakhulu emzimbeni, uma kuqhathaniswa nezinyanga zasebusika,” kusho uRyo Nonga, u-Senior Group Exercise Instructor kwa-Fitness First. Isimo sezulu esifudumele sivumela ukuthi i-vitamin D itholakale ngokwemvelo, njengoba le vithamini isiza ukuvuselela umzimba futhi igcine ukusebenza kahle kwamasosha omzimba kanye nempilo yenhliziyo. Kungasiza futhi ukukhulula imisipha okungase kwandise ukuguquguquka komzimba. Lapho uzilolongela i-yoga ezinyangeni zasehlobo, kubalulekile ukuzigcina upholile, okungatholakala ngokunyakaza okuhlukahlukene kwe-yoga.”

U-Ryo Nonga, Umqeqeshi Weqembu Eliphezulu Lokuqeqesha Kwa-Fitness First, wabelana nathi ngezimo ezinhlanu ezihamba phambili ze-yoga ezingasiza ukuthumela amaza azolile ngohlelo lwezinzwa futhi kusize umzimba emizamweni yawo yokuzilawula nokuhlala ulungile:

Ukuzivocavoca kwenyanga Uchungechunge lwe-asanas lwenziwa ngokulandelana okuthile. Lolu chungechunge lokunyakaza luvumelanisa ukuphefumula nokunyakaza futhi lubeka umuntu esimweni sokuzindla.

Njengomsebenzi owaziwa kakhulu wokubingelela ilanga ku-yoga, ukuma ngakunye kulo msebenzi kuhambisana nokuphefumula. Kodwa ngokungafani nokubingelela kwelanga, okugxile ekufudumaliseni nasekuvuseleleni umzimba, ukubingelela kwenyanga kunomthelela ekupholiseni nasekuthuliseni umzimba, kanti futhi ukuzivocavoca kunendima enkulu ekuthobiseni ingqondo nasekuthuthukiseni ukuqwashisa, okuwusizo lapho izinga lokushisa liphezulu futhi wena. udinga ukuzola.

ukuzivocavoca emuva bend Ukuma okugobile kungase kubonakale kuyinselele, futhi ingxenye enzima kakhulu ukumelana nendlela yemvelo esinyakazisa ngayo imizimba yethu. Sincika phambili ngenkathi lokhu kumisa kukuyisa kwelinye icala, kodwa kungenziwa ngokuma kwe-backrest.

Ukuzivocavoca ukuma emahlombe Lokhu kuvivinya umzimba kusiza ekwandiseni intamo namahlombe futhi kuqinisa imilenze, imisipha yangaphakathi yezinqe, izingalo, nemisipha yesisu. Iphinde ikhuthaze ukusebenza kwezitho zesisu kanye nendlala yegilo, isiza ukugaya futhi ilawule amahomoni, futhi iwusizo kulabo abahlushwa ukukhathazeka, ukucindezeleka nokucindezeleka ngezinga elilinganiselwe.

Labo abahlushwa yinoma yiluphi uhlobo lokulimala kwentamo kufanele baqaphele lapho benza lo msebenzi, futhi basebenzise i-bolster ezinikezele ukusekela amahlombe aphansi futhi bavikele umgogodla womlomo wesibeletho..

Ukuzivocavoca kokugobela phambili ngenkathi uhlezi Kuyasiza ukuzola futhi kuphumule futhi kungasiza ekudambiseni ukucindezeleka, ukukhathazeka, ukuqwasha, ikhanda elibuhlungu, nokucindezeleka okumaphakathi.

Ngokomzimba, lo msebenzi usiza ngokuguquguquka komgogodla, amahlombe, nama-hamstrings, uvuselela izitho zangaphakathi, futhi ungathuthukisa ukugaya futhi usize ukukhulula ubuhlungu ngesikhathi sokuya esikhathini..

Ukusonta lapho ulele phansi Kuyasiza ukushelela ukuguquka kusuka ku-yang (ukuzijwayeza) kuya ku-yin (isimo sokuphumula) noma i-Shavasana. Lona umsebenzi opholile, ophefumula kancane okwelaphayo.