1 - Kungani Kufanele Uqale Usuku Lwenu Nge Yoga
Ekuseni kunzima. Ukuvuka nokuhamba kukhona izinto ezimbili ezinzima kunazo zonke ozobhekana nazo zonke izinsuku. Ekuseni futhi kuvame ukugcwala ukugcwalisa ngezinhlu zokwenza kanye neminithi yokugcina imizuzu eyedlule eklanyelwe ukukhwabanisa izinzwa zakho.
Izindaba ezinhle-kukhona indlela engcono. Uma ungakwazi ukudweba nje imizuzu engu-15 nje ukuze ujabulele ukugeleza kwe-CorePower Yoga emaminithi angu-10 okulandelwa ukuzindla okuhleliwe emaminithini amathathu, ungase ulungele ngokwengqondo nangokwenyama ukubhekana nosuku lonke nge-gusto. Imaminithi embalwa yokuzivocavoca umzimba angasiza ekutholeni igazi lakho, ngenkathi izifundo, kufaka phakathi uchungechunge olushicilelwe encwadini ye-Journal of Alternative and Complementary Medicine ngonyaka ka-2005, kubonisa ukuthi ukuphefumula ne-yogic ukufaka umoya kumiphumela emihle yempilo yengqondo kubandakanya ukubekezela okungcono kokucindezeleka nokugxila kwengqondo.
I-CorePower Yoga's Senior Vice President of Programming, uHeather Peterson, wadala lo mkhuba wokugeleza kwamaminithi angu-10 ukuze uthole i-pick-me-up ephelele ekuseni, eqedile ngokuzindla okulula okuyiminitha emithathu. Ngokusho kukaPeterson, "Kuye kwafakazelwa ukuthi imizuzu emithathu yokuzindla ilawula isimo sengqondo futhi ithuthukise ukucabanga okucabangelayo, ngakho ukuqala usuku ngesikhashana esifushane sokuthula kusiza ukubeka ukucabanga okucacile njengoba ubhekana nezinselelo zosuku."
2 - Custom Sun B
Qala inja ephansi ngokucindezela ngokusebenzisa izintende zezandla zakho nezinyawo ezinyaweni zakho lapho usebenzisa izibeletho zakho ukuze uphakamise izinyathelo zakho ophahleni, njengokungathi wenza uhlangothi oluphansi "V," olubeka phambili emilenzeni ende emilenzeni eqondile. Finyelela umlenze wakho ongakwesokudla ngemuva kwakho, ukungena inja enemilenze emithathu , bese uthatha isinyathelo esikhulu phambili ngenyawo lwakho lokunene, ukutshala phakathi kwezintende zezandla zakho ukungena endaweni ephansi.
Qinisekisa ukuthi izinzwane zakho zangaphambili zikhomba phambili nokuthi isithende sakho sangaphambili sihambelana nesithende sakho sangemuva noma umgudu wempuphu yakho yangemuva. Phendulela unyawo lwakho lokuya emuva engeni elingaphambili. Bhonya ibhande lakho langaphambili ukuze libeke ngqo phezu kwesithende sakho sangaphambili nge-angle engama-90 degree. Qinisekisa ingqikithi yakho futhi ugcine imilenze yakho ihlelwe endaweni lapho uphakamisa izandla zakho bese ufika esimweni sokuma e- warrior II . Hlanganisa amahlombe akho phezu kwezinyathelo zakho bese ucindezela amahlombe akho ndawonye ngaphambi kokuba ufinyelele ingalo eyodwa phambi kwekamelo, elinye libe ngemuva kwekamelo.
Beka izandla zakho emuva emathini ngaphambi kokunyathela inyawo lakho lokunene emuva kwenja ephansi. Phinda ngapha nangapha, ubambe isikhundla ngasinye kulolu chungechunge lweziphefumula ezimbili kuya kwezintathu.
I-3 - Iplanethi yokuHlanganisa
Ngokusho kukaPeterson, " Iplanki yangaphambili ingenye yezimpawu zokuziqhenya eziphambili ezithinta yonke imisipha yomgogodla wakho, kubandakanya i-abs, emuva, nezinkalo zakho, kanti futhi ukwakhiwa kwamapulangwe namandla angaphezulu emzimbeni. qala, bese ukha umzuzu owodwa uma uqina. "
Gcoba ematheni wakho bese uhlanganisa izandla zakho lapho ubeka izikhala zakho ngaphansi kwamahlombe akho kanye nesiphambano sakho esiphezulu kumat. Hamba imilenze yakho emuva ukuze izinkalo zakho zihambelane nezithende nezinhloko zakho, umzimba wakho ubeka umugqa oqondile. Gcina izinyathelo zakho ngaphansi bese udweba inkinobho yakho yesisu ekugcineni komgogodla wakho ukuze ubambe umgogodla wakho. Bamba isikhathi eside ngangokunokwenzeka ngefomu elihle.
4 - Imidwebo Eyisine
U-Peterson uthi, "Lokhu kuphakama-ukulinganisa kuvula uhlangothi nangemuva kwezintambo zakho bese uthanda imisipha yakho nomlenze oyigwebe. Bamba i-pos for breathing two to three."
Hamba ubude, izinyawo zakho zitshalwe eceleni kwe-hip-distance, amadolo akho aphelile kancane. Shift isisindo sakho ngakwesobunxele bese ucindezela izintambo zakho kancane ukuze wehlise isikhungo sakho sokuvuthwa. Phakamisa unyawo lwakho lokunene kusuka phansi bese usebenzisa izandla zakho ukuqondisa isikhumba sakho sokunene phezulu nasesinqeni sakho sobunxele, udale "4" ngemilenze yakho njengoba uvumela umlenze wakho ongakwesokudla ukuba uvule ngaphandle. Kusukela kulesi sikhundla, cindezela izinyathelo zakho emuva uma ugoqa idolo lakho lesobunxele, uzenzele phansi kwisigcawu esisodwa somlenze owodwa. Uma unomuzwa ojulile welula nge-hip yakho yangakwesokudla ne-glute, ubambe isikhundla, futhi uma ungakwazi, ulethe izintende zezandla zakho endaweni yokuthandaza phambi kwesifuba sakho. Ngemva kokuphefumula kokubili kuya kwezingu-3, hlela ngokucophelela ukunyakaza ukuze ubuyele ekumi. Phinda ngapha nangapha.
5 - I-Bridge Pose
Uma uke wazibuza ukuthi kungani ibhuloho inesidingo sokwenza, uPeter ubhala kahle kakhulu, "I-Bridge Pose iyinhlangano yokuguquka okusiza ukulungisa kabusha isimiso sakho sezinzwa, ukuvula amahlombe akho nasenhla yangemuva. Bamba i-pos for two to three breaths , futhi njengoba uqina, yakha ukuphefumula okungu-10. "
Qala emhlane wakho ngamadolo akhokile, izinyawo zakho zitshalwe phansi phansi. Sebenzisa i-glutes yakho nomgogodla wokuphakamisa izinkalo zakho, ucindezele ekubhekeni. "Hamba" emahlombe akho ehlombe eduze komzimba wakho, Shaya izandla zakho ngaphansi kwakho ukugcizelela ukubandakanya kwemisipha yakho yangemuva. Bamba isikhundla ngenkathi uphefumula kancane, bese ukhulula.
6 - Classic Supine Twist
Uma ungazange uzame i-classic supine twist , ulahlekile. "[Lo msebenzi] ukhulula imisipha encane phakathi kwezigaba zomgogodla ohumusha kwisistimu yakho yezinzwa bese ukhulula izinkalo zakho zangaphandle nangemuva," kuchaza uPetererson.
Qala emhlane wakho, imilenze yakho isandiswe, izingalo zakho zithunyelwe eceleni, izintende zakho phansi. Dweba ngamabili amadolo ngakwesifuba sakho, amadolo ndawonye, futhi njengoba wenza kanjalo, finyelela ingalo yakho yangakwesokudla emzimbeni wakho, ubeka isandla sakho ngaphandle kwesandla sakho sobunxele. Ukwenza isiqiniseko sokuthi uhlale uhlombe lwakho lwesobunxele uxhumane nombhede, gcoba ngamadolo akho emzimbeni wakho ngakwesokudla, udale umlenze wesipelingi njengoba usebenzisa ingalo yakho yokunene ukuze usize ukuhola ukunyakaza. Kulungile uma amadolo akho engathinti phansi. Uma usontele ngangokunokwenzeka, vula ikhanda lakho libheke ehlombe lakho lesokunxele. Bamba ukuphefumula kokubili kuya kwezintathu ngaphambi kokuphinda ohlangothini oluphambene.
7 - i-Savasana
Isiqu sokugcina emjikelezweni wakho we-yoga we-10 weminithi yi- savasana , noma isidumbu siphila . Ngokusho kukaPeterson, lokhu kulula kulula "Ukuqeqesha ekuphumuleni okusebenzayo futhi kusebenza ukuzolalisa ingqondo yakho njengoba umzimba wakho uhlanganisa amaphethini wokunyakaza okuhambayo kanye nezinguquko ovele wadala kumkhuba wakho."
Konke okudingeka ukwenze ukulala phansi, izinyawo zakho zigijima ngaphandle futhi izintende zezandla zakho zilele ubuso nobuso futhi zivulekile. Philisa ngokwemvelo futhi ujabulele ukuzola imizuzwana engu-30.
I-8 - 3-Minute ihlezi Ukuzindla
Ngemva kokukhulula kusuka ku-savasana, sekuyisikhathi sokuzindla kwakho okulula kwamaminithi amathathu. Qala ngokubeka i-timer ukuze ungapheli ukubuka iwashi. Uma usuqedile, hlala ugibele ithawula noma ihlombe elihlungwe ngempuphu yakho nasemaceleni emadongeni. Dlulisa imilenze yakho ngokuhlala lula, bese ubeka izandla zakho ezitheni zakho bese uvale amehlo akho. Ukuze ugxilise ingqondo yakho, uPeter ubonisa ukuthi, "Qaphela ukuphefumula kwakho futhi ubeke ngokuthula ubeke ezine kuzo zonke izintambo kanye ne-exhale. Hlala imizuzu emithathu noma kuze kufike isikhathi sakho, bese ulungele usuku olumangalisayo!"
> Imithombo:
> Brown RP, et al. "Kriya Yogic Ukuphefumula Ekuphulukisweni Kokucindezeleka, Ukukhathazeka Nokucindezeleka: Ingxenye I - Neurophysiologic Model" Journal of Alternative and Complementary Medicine (Feb. 2005): Vol. 11, No. 1, iphe. 189-201.
> Brown RP, et al. "Kriya Yogic Ukuphefumula Ekuphulukisweni Kokucindezeleka, Ukukhathazeka Nokucindezeleka: Ingxenye II - Izicelo Zomtholampilo Nemikhombandlela," Journal of Alternative and Complementary Medicine (Aug. 2005): Umq. 11, No. 4, iphe. 711-17.
> Kirkwood G, et al. "Yoga Yokukhathazeka: Ukubuyekezwa Okuhlelekile kocwaningo," i- British Journal of Sports Medicine (Dec. 2005): Umq. 39, No. 12, iphe. 884-91.