Yoga imayamba ndi kusinkhasinkha, komwe kuli dzina lake lapadera - "dhyana." Dhyana ndi chikhalidwe choyera, kusadziŵa, kupezeka kwathunthu kwa zinthu. Iyi ndiyo malo otsogolera asanayambe maphunziro pa yoga iliyonse. Yoga sizongopeka chabe, koma umulungu. Ngakhale, monga yogis amanenera, yoyamba popanda yachiwiri n'zosatheka, ngakhale kuti omvera amavomereza choyamba. Ngati mutsegula malingaliro anu (ndipo sizowonjezereka kuti mutulutse, zingatenge zaka), mudzatha kuzindikira zovuta kwambiri mu yoga, monga, mwachitsanzo, shavasana.
Za shavasana ziyenera kunenedwa mosiyana. Oyamba, poyang'ana pa asana awa, adzifunse okha: "Chabwino, ine ndikhozadi." Kunja, zojambula siziyimira kali konse - muyenera kungogona pansi. Shivasana ndi udindo wa munthu wakufa. Dzina silili mwangozi, chifukwa liri pano lomwe muyenera kukwaniritsa 100% kupanda chidziwitso.
Komanso, pali zoopsa zokwanira, kusokonezeka maganizo kumayambitsa yoga, kumene mungakwaniritse, kumvetsetsa zosavuta zosavuta, kuima pamapazi anu. Zowopsya ndi izi: mutu wa pamwamba ("shirvasana"), "Bridge" (sarvangasana), chikhalidwe pamasomphenya (pinca maiurcasana).
Zochita
Tidzachita asanas zosavuta kwambiri mu yoga. Kapena m'malo mwake, si mapulasitiki, koma m'malo mwake, yoga imakhala yopuma. Pambuyo pa zonse, chinthu choyamba muyenera kuphunzira momwe mungayambe kuchita yoga ndikutulutsa. Ophunzira a yogis amanena kuti zimakhala zopanda nzeru kuponya miyendo yanu pamutu panu ndikuima mmanja mwanu, ngati nthawi yomweyo mumakhala mpweya wanu kwachiwiri.
Yoga ndi thanzi labwino. Choncho, tidzakhala tikuyamba kupuma bwino ndi kuyenda kwa thupi, ndikuchita zogawidwa izi.
Zindikirani: zovutazo zimachitika popanda kusokoneza. Izi sizili zaumwini, viz., Zovuta ndi zovuta za zoga zochokera kwa wina ndi mnzake.
- Imani, miyendo pamodzi, pamwamba. Timamvetsa mlengalenga ndi manja athu ndikukweza pamwamba. Timatambasula ngati chingwe, kuyesa njira yonse kupita kumwamba. Squat - kupuma, kuwuka-exhale. Lembani - tambani, tulukani-mokongoletsa kumbali. Inhalation ndilopakati, kutulutsa mpweya ndizofuna.
- Timatambasula manja athu kumwambako - timagwiritsa ntchito manja athu otambasula ndikuyamba kutuluka kunja.
- Kupuma mu squat, kupumira kunja. Thupi limagwirizana, m'munsi kumbuyo musagwedezeke, mawondo ndi ochepa. Timagwadira, timachepetsa nthiti mpaka m'chiuno, kumbuyo kuli ngakhale. Tili kutambasula manja athu - ndodo ya manja ndi kutuluka pamphuno.
- Kuwombera - tibwezeretsa manja athu, tiwongole mawondo athu, tiwongole manja, manja akutambasula. Timachita kasanu ndi katatu ndipo pamapeto pake timakonza malo otetezeka, timayika manja athu mulolo.
- Timatsitsa manja athu pansi pa mawondo, timayendetsa miyendo yathu, tikweza mmbuyo ndikugunda. Manjawa amatsika pamagetsi, thupi limasuntha, timapanga miyendo, kumira kumbali. Tikuwuka - kupuma, manja kudutsa mbali. Kutuluka kunja ndi mchere (moni wa ku India, uta). Kupuma - manja mmwamba, exhale-fold, inhale-up. Kupuma - manja ndi kutsogolo, kutuluka - kutsika. Kupuma - manja kupyola kumbali, kutuluka - kuswa. Mphuno - mmwamba, miyendo pambali ya m'chiuno, pa kutuluka kwa mpweya kumbali. Inhale - pakati, kutulutsa - pambali. Exhale - pendekera kutsogolo, pendekera - manja muchitsekocho, chitontho.
- Manja amawumbidwa, pindani - timakakamizika kupita kumapazi. Ife tikuwuka, tikuzungulira kumbuyo. Takhazikika kumbali, timagwirizanitsa manja palimodzi, kupyolera mtsogolo, timabwerera kumbali. Kumbali - kupyolera mtsogolo.
- Manja ali mmwamba, pansi ndi mmwamba, mu khungu pamwamba pa mutu wanu. Tsambulani mwachikondi ndi kutambasula minofu ya intercostal, kusunthira mbali ndi mbali.
- Exhale ife timatsegula manja, timapuma manja athu pamodzi - namaste.
- Kupuma - manja kumbali, kutulutsa. Mosiyana, timatambasula manja athu ngati mapiko.
- Inhale - timatseka, mikono yolowa kutsogolo, kutuluka - timatseguka, manja timasiyanitsa. Kupuma - manja mmwamba, kutulutsa - timayang'ana patsogolo. Wotsamira diagonally, pangani phokoso. Mitsempha ya m'mbuyo mwa vertebra imakwera mmwamba, mapewa kupyolera mmagawo kumbuyo.