Uma ngabe uke wangena ngaphakathi kwe-studio ye-yoga, cishe uyazijwayela izisetshenziswa ze-yoga , ezifana namasethi , amabhande, namabhuloki. Okungenzeka ukuthi awuke wakuzwa, noma kunjalo, kuyisondo le-yoga. Lesi sihambeli esivumelana nomhlaba wezenzo ze-yoga yinkimbinkimbi encane, kodwa ebanzi, eyenziwe ngepulasitiki, izinkuni, noma inhlanganisela yezinto ezibonakalayo ezingaba ngu-12 intshi ububanzi. Hlela ngokuqondile, isetshenziselwa ukukhulisa izixazululo ukuze uthuthukise ukuguquguquka, unikeze umkhuba wokulinganisela okunzima ngokwengeziwe, noma unikeze ukusekelwa okunzima. Futhi-ke, uma ususebenzise kahle ukusetshenziswa kwayo, kungenza ezinye izithombe ezithokozisayo ze-Instagram, nazo.
Ubuqili ukuqonda ukuthi ungafaka kanjani isondo le-yoga ekusebenzeni kwakho ngendlela ephephile futhi ephumelelayo. Esikhundleni sokuzama inkosi ye-dancer pose ngenkathi umile ngonyawo ophezulu phezu kwe-cylinder yokuqhuma, kufanele uqale ngezinto ezikugcina lapho uhlola umkhawulo womkhuba wakho we-yoga. Izidalwa zamasondo e-Yoga Design Lab yoga zinikeza izizathu ezilandelayo ezifanele ukuqala kanzima-kuya ku-yogy-level level.
I-Pose Child Assisted Pose
I-pose yengane iyinhlangano ye-classic, ephumuzayo esiza ekusweleni izinkalo, amathanga, futhi ephansi emuva ngendlela elula, efinyeleleka. Uma usebenzisa isondo le-yoga ngesikhathi se-pose, ufinyelela izingalo zakho phambili phezulu kwesondo eliphakanyisiwe, usuke ubhekana nesandla esihle emahlombe nasesifuba.
Hamba phansi phansi ngezinzwane zakho ezincane ezithintekayo, bese uhlala ezithendeni zakho. Hlukanisa amadolo akho ngakho-ke okungenani baqhelile-ibanga elide futhi ubeke isondo le-yoga phakathi kwamadolo akho. Beka izandla zakho phezulu kwesondo. Bhala, ke njengoba usuke uphuma, gcina isifuba sakho phambili, usebenzisa izandla zakho ukugubha isondo kude nomzimba wakho ngenkathi ukwandisa umgogodla wakho. Qhubeka uncike phambili kuze kube yilapho isisu sakho sihlala kahle phakathi kwamathanga akho ngezandla zakho zibhekwe ngqo phambi kwakho. Vumela ikhanda nentamo yakho iphumule, ihlose ukuphumula ikhanda lakho ematheni akho njengoba isifuba sakho kanye namahlombe uzwa ukwelula okujulile. Bamba okungenani ukuphefumula ezintathu.
2 - Ukulinda ukulula okulula
I-Easy pose iyi-classic, ehlezi emilenzeni ehlelekile ekhuthaza ukucabanga okuqinile nokuphefumula okuqhubekayo. Inguqulo ehlelekile eyenziwe ngosizo lwe-wheel yoga ifaka isiphetho sokuvula isikhwama esilawulwayo esiza ukukhulula ukungezwani phakathi kwamahlombe.
Hlala ubude, ngqo phambi kwesondo le-yoga, ukuze livumelane ngokuhambisana nomgogodla wakho. Dlulisa imilenze yakho endaweni ekhululekile, ngakho imilenze yakho kanye nesifuba uzizwa phansi. Beka izandla zakho emadolweni akho endaweni yezintendeni-up uphinde uvale amehlo akho. Thatha umoya ojulile, futhi njengoba uphuma, wandisa umgogodla wakho kancane kancane phezu kwesondo, usebenzise ukusekela ngemuva kwakho. Vumela emuva kwekhanda lakho ukuba uhlale phezulu kwamasondo e-yoga. Hlala kule ndawo ukuphefumula ngokujulile okungenani ukuphefumulela amahlanu, nakuba ungahlala ku-pose uma uzwa ukhululekile.
3 - Indawo yokudoba izinhlanzi ezisizwa ngevili
Inhlanzi iyisifo esihle kakhulu sokuvuvukala kwesifuba esihlanganisa isifuba ne-shoulder shoulder. Lokho kusho ukuthi abanye abantu abakwazi ukugcina i-stand standard, ngokwabo, kanti abanye bangathanda ukwelula okujulile. Ibhayisikili le-yoga linikeza isixazululo kuzo zombili amaqembu.
Hlala phansi, i-torso yakho ende, imilenze yakho ihanjiswe phambi kwakho. Khomba izinzwane zakho bese ujikeleza ngaphakathi kwakho, uhlanganise ndawonye amathanga akho angaphakathi. Beka isondo le-yoga ngemuva ngemuva kwakho, elihambelanisiwe futhi elihambisana nomgogodla wakho, izandla zakho zikubeke kalula endaweni. Thatha umoya, futhi njengoba uphuma, ugxile emuva, ukhulisa umgogodla phezu kwesondo, ukhulule izandla zakho ukuvumela isondo ukuba lihambisane nomzimba wakho njengoba wenza umhlane.
Phakamisa izinyathelo zakho ukuze ujulise i-pose, uvumele isondo ukuthi lisekele futhi ligcwale umgogodla phakathi kwamahlombe akho. Khumula ikhanda nentamo yakho, uzincibilile ngokumelene nesondo. Vula izingalo zakho ngokubanzi, uzibeke endaweni ezwa ukhululekile futhi ukhuthaza ibhalansi. Bamba okungenani ukuphefumula ezintathu ngaphambi kokuguqula ukunyakaza ukuze ufike endaweni ehlezi ematheni wakho.
Uma ngabe kunzima kakhulu ukulinganisela, ushintshe ukuvivinya umzimba ngokuguqa ngamadolo akho bese ubeka izinyawo zakho phansi, uhlangothi oluqhelile.
4 - Ukusekela phezulu-Ukubhekana nabasebenzi basezimbini ezimbili
Ukuze i-yogis isebenze ekubhebhethekeni okuphambili, njenge- wheel pose , i-king pigeon pose, noma ngisho nabasebenzi abangabhekene namabili abahamba phambili, i-yoga wheel inikeza usizo olukhulu. Ngokusebenzisa isondo ukusekela i-backbend yakho, uyakwazi ukuthuthela ezikhundleni ongazizwa ukhululekile uzama ngaphandle kokusekelwa okungeziwe emgodleni wakho noma phakathi kwamahlombe akho. Lokhu kukunika ukwakha ukuzethemba namandla kumabutho ama-muscle asebenzayo, ekugcineni ekusizeni intshi yakho eduze nemigomo yakho.
Hlala ubude, amadolo akho agugile, izinyawo ziphansi phansi, ngqo phambi kwevili le-yoga ukuze lihambisane futhi lihambelane nomgogodla wakho. Beka izandla zakho kancane ngaphakathi kwesondo ukuyibeka endaweni. Uma uphumule, uphindele emuva ngokumelene nesondo bese ukhulula izandla zakho, bese uqhubeka uphuma, cindezela ngokusebenzisa izithende zakho uphakamise izinyathelo zakho, ufinyelele izingalo zakho phezulu nangaphezulu kwekhanda lakho ngezinyawo zakho ezigobile, ezikhomba ngemuva kwakho.
Qhubeka ukwandisa umgogodla ngaphezu kwesondo ukuze iqhube phakathi kwamahlombe akho. Njengoba izingalo zakho zifika emhlabathini, zama ukubeka iziphambano zakho eziphambeni bese uqonda isondo ngezandla zombili ukuzibeka endaweni. Khumula ikhanda nentamo yakho ngesondo.
Hlanganisa amathanga akho angaphakathi ukuze ugcine amadolo akho ahambisana nezinzwani zakho. Bamba isikhundla lapha, noma uma ukhululekile, wandisa umlenze owodwa ngesikhathi sokungenelela kakhulu nge-quads yakho kanye ne-hip flexors, uqiniseke ukuthi ugcina amathanga akho nezinyawo zakho zibandakanyekile ukuvimbela izintambo zakho namadolo ukujikeleza kwangaphandle. Bamba ukuphefumula kwamathathu kuya kwahlanu, bese uphinde uguqule kancane kancane ukunyakaza ukukhulula i-pose.
5 - I-Pyramid Half-Assisted Half Pose
Uma ulwa nama-hamstrings aqinile, awuwedwa. Ukuhamba sengathi uhlezi phambili , ipiramidi ikhona , futhi ukuma phambili phambili yizo zonke izindlela ezinhle zokwehlisa izintambo zakho ukuze uthuthukise ukuhamba, kodwa i-pyramid eyisikwele esisizwa ngevili isinikeza enye inketho efinyelelekayo.
Khonta ngamadolo owodwa emhlabathini ngamanye amadolo agijima nge-angle-degree angama-90 ngezinyawo ezinyaweni phansi, njengokungathi wenza isinqumo somshado. Gcina i-torso yakho ende futhi ufake i-yoga wheel ngaphansi kwethanga lomlenze wakho wangaphambili ukuze phambili kwesondo uthinte ithole lakho. Phakamisa umlenze wakho wangaphambili, uphinde ubeke emuva ithole lakho ngokumelene nosondo ngaphambi kokugudluza isondo phambili ngezandla zakho ukuze umlenze wakho wangaphambili uqhubeke ngokugcwele futhi isondo lisekela ithole lakho eduze kwekhanda lakho.
Flex inyawo lakho langaphambili futhi uthathe ukujula okujulile njengoba ukhulisa umgogodla wakho, bese uhamba uphahla phambili kusuka ezinkalweni, ufinyelela izingalo zakho esiteshini noma izinwele zakho njengoba ugcina umhlane wakho uqonde. Thatha ukuphefumula okujulile kathathu kuya kwemihlanu lapha ngaphambi kokuphinda izikhathi ezimbili kuya kathathu. Phinda uhlangothi oluphambene.
6 - I-Lizard-Assisted Lunge Lunga
I-Lunge poses ihle kakhulu ekusweleni i-quads kanye ne-hip flexors ngenkathi iqinisa amandla emzimbeni ophansi, kanti umlenze wesilwane unika inzuzo eyengeziwe yokuvula izinyathelo. I- lizard lunge elisekelwe ngesondo ayifani, kepha lenezela inselela yokulinganisela futhi ilule ngokujulile njengoba ususa umlenze wakho emuva ngokuhambisana nesibindi sakho.
Khonta ngamadolo owodwa ngenye indlela eguqa ngamadolo, unyawo lwakho luhlala phansi, njengokungathi uthanda ukuphakamisa umshado. Phakamisa umhlane wakho wempuphu emgqeni bese ubeka isondo le-yoga ngaphansi kwezinyawo zakho ekhanda lakho ukuze uthole ukusekelwa. Faka futhi uhlanganyele umgomo wakho. Njengoba uphumelela, hlala phambili, ufaka izandla zakho phansi phansi kwamahlombe akho ngaphakathi kwezinyawo zakho zangaphambili. Vula bese ucindezela ngokuqinile esiteshini ngezinyawo zakho ezinyaweni, futhi njengoba uphuma, phakamisa amadolo akho emuva, uqhume isondo ukuze udlulise umlenze wakho.
Kusuka lapha, cindezela ngokuqinile ezintendeni zezandla zakho, ukhomba izinzwane zakho bese uzama ukwandisa umgogodla wakho ngangokunokwenzeka. Uma ngabe ufisa, vumela idolo lakho langaphambili liwele ngaphandle ukuze kuvule i-hip-opener. Bamba isikhundla sokuphefumula kwamathathu kuya kwahlanu ngaphambi kokukhipha nokushintsha izinhlangothi.
7 - I-Yoga Wheel Crow Phela
Uma ujwayelene ne- crow pose , usuvele wazi ukuthi kudinga ukulinganisela okuningi nokuqwashisa umzimba. Izindaba ezinhle ukuthi, i-mechanics ye-crow ye-wheel yoga ifana ne-original pose, kodwa izindaba ezimbi ukuthi le nguqulo idinga ibhalansi nokulawula okuningi.
Faka i-yoga wheel flat phansi. Gwema ngemuva kwesondo ngezinyawo zakho eduze, uvumele izithende zakho zivele phansi. Vula amadolo akho kabanzi emaceleni ekamelweni. Hlala phambili phambili emkhatsini wamadolo akho bese uqonda nganoma yiluphi uhlangothi lwe-wheel yoga ngezandla zakho. Ithiphu phambili phambili ezandleni zakho bese ugoba izingxube zakho kancane ukuze izibani zakho ziphumule ngemuva kwezingalo zakho ezingenhla.
Kusuka lapha, faka amathanga akho angaphakathi ngokumelene nesifuba sakho bese uzama ukufaka amadolo akho emagumbini akho, noma okungenani ngokuqinile ngokumelene nezingalo zakho ezingenhla. Hamba phambili phambili, ushintshe isisindo sakho uze ukwazi ukuthatha kancane isisindo ezinyaweni zakho, uphakamise emoyeni emva kwakho. Uma kunokwenzeka, wandisa ama-elbows akho.
Ukuphefumula kancane, ugcine umgogodla wakho obambe iqhaza nentamo yakho endaweni engathathi hlangothi. Bamba okungenani ukuphefumula okungu-5, noma ugcine i-pose isikhathi esifanele.