Iwe wakatarisa kubva pamavhidhiyo gumi nemaviri pamusoro peasanas akasiyana-siyana e yoga, verenga pakawanda yemabhuku pafilosofi uye teknolojia, asi hauna kumboedza yega yoga pa "pepa" yako. Kuponesa kwako ndega yoga kumba, iyo kune rumwe rutivi ndiyo nzira yakakosha zvikuru, uye kune rumwe rutivi hazvigoneki.
Wakazviisa iwe chinangwa chekuziva maitiro ekugoga yoga kumba, unosangana nekupikisa kunoshamisa kwekuwedzera kwekuita mabasa epamba. Pakupedzisira, chirongwa chekuita yoga pamba - chinoramba chiri kurota pamusoro pemazuva ano.
Kana iwe ukatora ruoko uye ukanganwa nezvekufunganya kwe15, gara uchifunga mupfungwa dzemitemo yakawanda ye yoga kumba:
- Ita 2 kana katatu pavhiki, asi zuva nezuva;
- regai kudzidziswa kuve kwenguva pfupi, asi zuva nezuva;
- tsika yechimiro chako kudzidzira, zvino zvinoda kuti iwe uzadzise chirongwa;
- Usatevera mushure mokutengesa asanas, tanga neinochecheka uye ucheche;
- bata yoga sechipo kumunhu wako.
Kudzidzira
Tinokurudzira kuti uwane hupfupi hweHatha yoga kumba.
- Gara uri munzvimbo yakasununguka, kuitira kuti uremu hwemuviri huve nehutano hwemapfupa e ischium. "Tambanudza" mabheti, chigunwe chechigunhi nechemberi chivharwa, tinoderedza mabhudzi kusvika pamabvi edu. Isu tinoita ruvara rutsva rwuri mumapfudzi, kutambanudza kumashure kwekorona, kufungidzira nekubudisa simba - tinovhara maziso edu. Tinozorora, tiri kutarisira kudzidziswa.
- Vhura maziso edu, rambai muchienda pamwe chete. Kurongeka kwerutenderedzwa we musoro - nekufuridzirwa musoro unodzokera kumashure, pamhepo inoputika musoro unofamba mberi. Isu tinoita shanduko yepamusoro marefu. Isu tinoshandura 4 kuchinja kwegavi.
- Isa maoko muvharo, vakukwe. Mafudzi akaderedzwa pasi, coccyx iri pasi, akatambanudzwa kunze, ipapo kurudyi, ipapo kuruboshwe.
- Tinobata maoko edu kumashure kwemashure edu uye tinoita kivha. Pakuzununguka tinoenda kumatope, maoko anotambanudza kumusoro.
- Tambanudza mapepa, tambuka maoko edu pamberi pedu, tora mabhurusi muchovha, tambanudza maoko edu mukunze, nekufuridzirwa-kumashure. Tinoita kanomwe, zvino shandura maoko uye ramba uchidaro.
- Dhonza makumbo mberi, tambanudza mapako (isu tigere pamapfupa e ischium), fungidzira matanho mberi uye kumashure, sekunge uchifamba pasi nepasi. Makumbo akasununguka, tinovandudza kupararira muhudyu.
- Maoko akazorora padenga, makumbo anotambanudza, tinotanga kuomesa zvigunwe, ndokubva tisaza. Ita basa iri rine simba guru, tsoka dzinofanira kutarisa dzakasiyana, dzichingobata zvitsitsinho chete.
- Isu tinoshandura tsoka dzakapeteredzwa mudenderedzwa mune rimwe uye rumwe rutivi.
- Rutsoka rworudyi rwakakotama pamabvi, chitsitsinho chiri pedyo nechitsiko, rutsoka rworuboshwe runotambanudzirwa mberi, mabvi emakumbo ose maviri pamwe chete. Isu tinoronga rutsoka rworuboshwe, ruchiwunyura mumabvi, kuisa mavoko maoko, kutamisa mutoro womuviri wavo. Gadzira zvishoma zvishoma mabvi kubva pasi, uchisiya gumbo regumbo rakarurama unbent. Pakuzununguka tinosimudza bvi, pane kufemerwa - tinoderedza pasi. Isu tinoita kanomwe, zvino tinoshandura makumbo edu.
- Tinoyambuka makumbo pamberi pedu, tinomuka tisingatambanudzi maoko.