Yoga farawa tare da tunani, wanda yana da suna na musamman - "dhyana". Dhyana shine halin kirki, rashin fahimta, rashin cikakkiyar abun ciki. Wannan shi ne babban shiri na farko kafin yoga horo a kowane matsala. Yoga ba kawai wata hanya ce ba, amma ruhaniya. Ko da yake, kamar yadda yogis ya ce, na farko ba tare da na biyu ba zai yiwu ba, duk da cewa masu sauraron suna sha'awar na farko. Idan ka kwantar da hankalinka (kuma ba sauki ba ne don shakatawa, zai iya ɗaukar shekaru), za ka iya samun damar magance matsalolin da ke cikin yoga, kamar, misali, shavasana.
Game da shavasana ya kamata a ce dabam. Masu farawa, suna duban wannan asana, suna cewa wa kansu: "To, zan tabbata." Yawancin lokaci, jigon ba ya wakiltar wani abu - kayi buƙatar kwance a ƙasa. Shivasana shine matsayin mutumin da ya mutu. Sunan ba lamari bane, saboda wannan ne ke nan dole ne ku cimma daidaituwa 100%.
Har ila yau, akwai isasshen haɗari, fashewar motsa jiki a cikin yoga, wadda za ku iya isa, jagorancin sauƙin sauƙi, tsaye a ƙafafunku. Wadanda suke da hatsari sune: jagoran kai tsaye ("shirvasana"), "gada" (sarvangasana), matsayi a kan gaba-gaba (pine maiurcasana).
Aiki
Za mu yi mafi sauƙi kamar asanas a yoga. Ko a'a, ba asanas ba ne, amma yoga kawai yayinda ake hutu. Bayan haka, abu na farko da kake buƙatar koyon yadda zaka fara yin yoga shine shakatawa. Gwaninta yogis ya ce ba sa hankalta don jefa kafafu a kan kai ka tsaya a hannunka, idan a lokaci guda ka riƙe numfashinka na akalla na biyu.
Yoga ne lafiya da kyau. Sabili da haka, zamu fara koyi yadda zafin jiki da motsi na jiki, yin wadannan yoga shirye-shirye.
Lura: an yi hadaddun ba tare da katsewa ba. Wadannan ba mutum ba ne, viz., A hadaddun da siffofin yoga wanda ke tsaye daga juna.
- Tsaya tsaye, kafafu ɗaya, sama sama. Mun kama iska tare da hannayenmu kuma muka dauke su sama. Muna motsa jiki kamar layi, yin ƙoƙarin tafiya zuwa sama. Squat - numfashi a, tashi - exhale. Nuna - shimfiɗawa, exhale - a hankali a kwance a gefe. Maganin shine cibiyar, exhalation shine haɗuwa.
- Mun ɗaga hannuwanmu zuwa sama - muna karkatar da hannayenmu na waje da kuma shimfiɗawa kan fitarwa.
- Breathe a cikin squat, numfashi. Jikin jikin mutum a cikin kwaskwarima, a cikin kasan baya baya tanƙwarawa, gwiwoyi suna da rabin. Mun durƙusa, mun rage kullun zuwa kwatangwalo, baya baya ma. Muna shimfiɗa hannunmu - makamai-makamai kuma shimfidawa a kan exhalation.
- Nuna - muna dauke hannayenmu baya, mike gwiwoyi, exhale - squat, makamai masu tasowa. Mun yi sau 8 kuma a karshen gyara matsayi na squat, mun sanya hannayenmu a kulle.
- Muna ƙananan dabino a ƙarƙashin gwiwoyi, tsaida kafafunmu, tada kanmu da tanƙwara. An saukar da itatuwan a kan shins, ƙin jiki, muna yin rukuni zuwa ƙafafu, yatsun zuwa ga tarnaƙi. Muna tashi - numfashi, hannuwanka ta hanyar tarnaƙi. Exhalation ne namaste (gaisuwa na Indiya, baka). Breathe - sa hannu, exhale - ninka, hawan - up. Breathe - hannaye a gaba da gaba daya, exhalation - down. Breathe - hannaye ta hanyar tarnaƙi, exhalation - squat. Rashin jiki - sama, kafafu a kan nisa na kwatangwalo, a kan fitarwa ta kunsa zuwa gefe. Kyau - cibiyar, exhale - baya. Exhale - karkatar da gaba, ɗauka - hannu a cikin kulle, ƙuƙƙasa.
- Hannu suna cin abinci, ninka - an guga mana zuwa ƙafa. Mu tashi, muna zagaye baya. Hanya zuwa gefe, muna haɗuwa hannu ɗaya, ta hanyar semicircle gaba, mun koma cibiyar. A gefen - ta hanyar semicircle gaba.
- Hands a hannu, ƙasa da sama, a cikin kulle kan kanka. Yi nisa a hankali kuma ya shimfiɗa tsokoki na intercostal, motsa daga gefe zuwa gefe.
- Exhale mu bude hannayenmu, muna hura hannayenmu tare - namaste.
- Breathe - hannun zuwa ga tarnaƙi, exhale - down. A madadin, muna mai shimfiɗa hannunmu kamar fuka-fuki.
- Nuna - muna rufe, makamai na gaba a gaba, exhale - muna buɗewa, makamai da muke rarrabe. Breathe - hannunka, exhale - muna matsawa gaba. Lean diagonally, yi crease. Gwaran da ke bayan bayanan suna tashi sama, da kafadu a cikin baya.