I-headstand ne-shoulder shoulderstand Yoga Inversion Ukulandelana

Ama-inversions yizimo lapho ikhanda lakho liphansi kunenhliziyo yakho. Ama-inversions angathuthukisa ibhalansi yakho namandla angaphakathi.

Lokhu kulandelana kwe-inversions kuqala nge-Headstand. Ukuze uthole imiyalelo eningiliziwe, bheka ukuthi ungayenza kanjani i-headstand ngesithombe ngesinyathelo nesinyathelo. Zijayeza odongeni uma ungakhululekile phakathi kwekamelo. Enye indlela ukwenza nje inguqulo yokulungiselela ye-pose ongayiphenduli ngokugcwele.

1 - Ukuphakama kwekhanda

1. Qala ezandleni zakho nasemadolweni ngezandla zakho ngaphansi kwamahlombe akho namadolo akho ngaphansi kwezinyathelo zakho.
2. Letha izintambo zakho phansi bese uhlanganisa iminwe yakho.
3. Faka umqhele wekhanda lakho eminwebeni yakho.
4. Thatha izinyathelo zakho uphinde uhambe ngezinyawo zakho ekhanda lakho kuze kube yilapho izikhwama zakho ziphezu kwamahlombe akho.
5. Khipha umlenze owodwa bese omunye.
6. Cindezela phansi ezandleni zakho ukuze ugcine isisindo sakho singena entanyeni nasekhanda lakho.
7. Yandisa ngamabhola ezinyaweni zakho bese ujikelezisa amathambo akho ngaphakathi ngaphakathi kancane.
8. Bamba okungenani ukuphefumula okungu-10.

2 - Pose Pose: Halasana

Emva kwekhanda lamakhanda, yiza ukulala emhlane wakho bese uzenzele Pose Pose. Ipulazi kanye ne-Shoulderstand yizinto ezilandelayo zokulandela ukuhamba ngoba zilula izintamo, zikhulule noma yikuphi ukucindezela.

Imiyalo

1. Ukulala emhlane wakho, faka amahlombe akho phansi.
2. Phakamisa imilenze yakho emazingeni angu-90 bese uhlala isikhashana. Bese uphakamisa umthamo wakho bese usebenzisa i-abs yakho ukuletha izinyawo zakho phezulu nangaphezulu kwekhanda lakho kuze izinyosi zakho zithinte phansi ngemuva kwekhanda lakho. Gcina imilenze yakho iqonde.
3. Ungatholi iminwe yakho ngemuva kwakho bese uqondisa izingalo zakho.
4. Roll amahlombe akho ngaphansi kwesinye ngesikhathi.
5. Kunzima ukuphefumula kule ndawo, kodwa zama ukuhlala ukuphefumula okunguhlanu okujulile. Uzoya e-Shoulderstand kusuka kule ndawo.

Okuningi

3 - Ukuphakama: uSalamba Sarvangasana

Kusukela ehlathini, zifake ku-Shoulderstand. Ukuze ugcine intamo yakho iphephile, gwema ukuguqula ikhanda lakho nganoma yiluphi uhlangothi lapho ukhona kule pose. Esikhundleni salokho, gcina amehlo akho aqonde ngqo ezinzwaneni zakho. Ingubo ngaphansi kwamahlombe akho izosiza ekuvimbeleni ukwehliswa komgogodla wesibeletho.

Imiyalo

1. Kusuka ku-Plow pose, bhonsa izintambo zakho bese uletha izandla zakho emhlane wakho ngezandla zakho ezibheke phezulu. Izandla kufanele zifike cishe phakathi nendawo yakho. Kufanele nje uhlukanise ububanzi behlombe.
2. Phakamisa izinyawo zakho phezulu phansi kuya edilini. Kungase kudingeke ukuba uphakamise phezulu ngesikhathi esisodwa.
3. Phakamisa ngezinyawo ezinyaweni zakho.
4. Hamba izinyathelo zakho phambi kwekamelo kanye nezinyawo zakho ngasekugcineni kwekamelo ukuze uqondise umzimba.
5. Hlala ku-pose ukuze uphefumule ku-10.
6. Ukuze uphume, buyisela izinyawo zakho phezu kwekhanda lakho ukuze ufike emkhaleni. Uzoya e-Pression Pressure Pose kusuka kulokhu sikhundla.

Okuningi

I-4 - Indlebe yokucindezela indlebe: I-Karnapidasana

Kusuka Plow, phonsa amadolo akho nganoma iyiphi ingxenye yekhanda lakho, ucindezela amadolo akho eduze nezindlebe, njengoba ungena eKarnapidasana.

Thatha okungenani ukuphefumula okungu-5 ngaphambi kokukhulula izingalo zakho futhi uphume ngaphandle kwe-pose.

Okuningi

5 - I- Fish Pose: Matsyasana

Phuma emhlane wakho bese ususa noma yiziphi izingubo ongase uzisebenzise ku-Shoulderstand. Phindela emuva bese uzisekela ngokutshala izingxube zakho nezibikezelo emhlabathini. Phindela ikhanda lakho kuze kube yilapho umqhele wakho uhlezi phansi eNhlanhleni Yezinhlanzi.

Okuningi

6 - Ukuhluka kwenhlanzi I

Faka ingqikithi yakho ukuphakamisa imilenze yakho phezulu.

7 - Ukuguquguquka kwezinhlanzi II

Hlanganisa izingalo ezibheke esihlahleni izintende zifakwe ndawonye. Bamba lesi sikhundla ngokuphefumula eziningana ngaphambi kokuza ukulala phansi endaweni yakho yokuphumula.