5 Ukuma Kuzama Ukukugqugquzela
Uma ufuna ukulandelana okusheshayo, okukhuthazayo kokuma kwe-yoga kubangela umkhuba wakho wasekhaya , ungenza kahle ukugxila kulaba bantu abahlanu abanamandla. Yize ungazijwayele lezi zimo, kunemininingwane eningi engaqondakali ongayenza ekuqondiseni ngesikhathi uqinisa imilenze yakho kanye nomgogodla bese usebenza phambili ukuguqa nokuguqula emuva.
Yenza ukusazisa kwelanga ezimbalwa kuqala ukufudumala uma unesikhathi. Hlela kusengaphambili ukuthi zingaki ukuphefumula ofuna ukubamba i-pose ngayinye ukuze wenze ngokwezifiso ubukhulu bokulandelana. Uma ungaqiniseki, qala ngokuphefumula kathathu nge-pose. Ukuze uthole ukulandelana okuningi kwe-cardio, hamba ku-pose entsha emoyeni ngamunye.
Qala e-Mountain Pose (Tadasana)
Qala ngokuza phambi kombhede wakho entabeni pose . Ukuthatha ukuphefumula eziningana lapha kuyindlela enhle yokuletha umzimba endaweni engathathi hlangothi futhi uqale ukuvumelanisa ukulungiswa kwakho.
Ezingxenyeni, zama ukugoqa amahlombe ukuvula ukuze izintende zakho zivuke, okusiza ukuletha amahlombe akho ehlombe.
I-Warrior I (Virabhadrasana I)
Hamba unyawo lwakho lwesobunxele uye emuva emgqeni wakho ukuze ungene kumpi I.
Letha isithende kwesokunxele phansi bese uvula izinzwane zibe cishe engama-45 degree degree. Qala ukugoba idolo lakho langakwesokudla ngakho liza phezu kwekhanda. Kungadingeka ulungise ubude besimo sakho (phambili kuya emuva). Ungakwazi futhi ukukhulisa isimo sakho (eceleni kolunye uhlangothi) ukuze uzinze kakhulu. Qinisekisa ukugcina isikhundla sezintambo zakho kufana nasentabeni pose-okungukuthi, izintambo ezikhomba phambili, hhayi ezisontekile ohlangothini.
On the inhale, ulethe izingalo zakho phezulu phezu kwekhanda lakho. Isikhundla sesandla singahluka ngokuvumelana nokuhamba emahlombe akho. Isikhundla sokuqala sinamahlombe asithinta phezulu, kodwa ungakhetha ukugcina izintende zihlukaniswe eceleni kwegceke noma ukugoba emagcekeni bese uvula izingalo zakho njenge-cactus. I-backbend eyimfihlakalo ivule inhliziyo futhi amehlo abheke phezulu.
I-Pose ye-Warrior ethobekile
Khipha izingalo zakho futhi uzilethe emuva ngemuva kwakho, uhambisa iminwe yakho ukulungiselela umlutho othobekile.
Finyelela izandla zakho ezigxotshiwe phansi bese ukhukhumeza isifuba sakho ngaphambi kokudlulisa umzimba wakho wangaphakathi ngaphakathi kwamadolo akho angakwesokudla. Izingalo zikhuphukela esibhakabhakeni futhi umqhele wekhanda lakho ufinyelela phansi.
Zama ukugcina amadolo akho angakwesokunene egobile, izinkalo zakho zibheke ngaphambi kombhede wakho, futhi ugweme ukuphumula ihlombe lakho emadolweni akho ngaphambili.
I-Warrior II (i-Virabhadrasana II)
Vuka uphinde ukhulule izingalo zakho. Vumela ingalo yangakwesokudla ifike phambili futhi ingalo yesobunxele ibuyele kumlindi II .
Ungakwandisa isimo sakho njengoba uvula izinyathelo ukuze ubheke ohlangothini lombhede. Qinisekisa ukuthi idolo lakho langakwesokunene lisalokhu ligobile kakhulu phezu kwesinxele esifanele. Kukhona ukuthambekela kwamadolo afanele ukuwela phakathi, ngakho hlola ukuthi usakwazi ukubona izinzwane zakho zangakwesokudla ngaphakathi kwamadolo akho angakwesokudla. Hlanganisa ama-quads akho bese ugoqa izintambo kancane kancane.
I-Reverse Warrior
Woza ekulweni nompi ngokuphakamisa ingalo yakho yangakwesokudla phezulu futhi uvumele ingalo yakho kwesokunxele igxilile phansi umlenze wesobunxele. Zama ukugcina ukukhanya okuncane emlenzeni wesobunxele esikhundleni sokuphumula sonke isisindo sakho lapho.
Ibhande langaphambili lihlala lijulile njengoba uhamba udoti olubanzi. Ibhande langaphambili lihlala lijulile njengoba uhamba udoti olubanzi.
I-Warrior III (i-Virabhadrasana III)
Khipha ingalo yakho yangakwesokudla eceleni kwakho bese ugibela ibhola lonyawo lwakho lwesobunxele ekulungiseleleni i- warrior III . Izindebe zakho zibuyele kumqaphi wesigcawu engizibekayo.
Lungisa umlenze wakho wokunene njengoba uphakamisa unyawo lwakho lwesokunxele phansi. Umzimba wakho ophezulu kanye nomlenze wesokunxele ophakanyisiwe uhambisana nendawo. Ukukhetha ukuhluka kwesandla kukuwe. Ungagcina izingalo ziqonde ngqo ngezinhlangothi zakho noma uzibophe phambili ngokuhambisana nesibindi.
Ngemuva kokuthi uhlale ngenombolo yakho yokuphefumula okuhlosiwe, mane ushaye phansi unyawo olungakwesokunxele ngakwesokudla sakho bese ubuyela phezulu ukuma entabeni pose. Hlala lapha ukuze uphefumule eziningana ukuze uphinde uthole ukulungiswa kwakho. Phawula umehluko phakathi kwezinhlangothi ezimbili zomzimba wakho ngaphambi kokuqhubekela phambili ukwenza ukulandelana kolunye uhlangothi.