I-yoga enkulu ikhangisa ongayenza eDiskini lakho

Kuhle ukwenza isimiso se- yoga ngaphambi noma ngemuva komsebenzi, kodwa kuthiwani mayelana nokufaka ezinye izansi kulo lonke usuku lwakho? Ukuphumula okubaluleke kakhulu kubantu abadinga imisebenzi yabo ukuba bahlale edeskini phambi kwekhompiyutha amahora amaningi, okungabangela ubuhlungu emuva futhi ukulimala okuphindaphindiwe. Ukuthatha nje imizuzwana embalwa ukukwenza etafuleni lakho kunganciphisa ukucindezeleka, ukwandisa umkhiqizo, futhi okubaluleke kakhulu, kukuzwe uzizwe kangcono.

I-1 - Imiqulu Yezintambo

1. Thatha izicathulo zakho ngaphambi kokuqala lezi zinwele uma ugqoke izithende eziphakeme.
2. Vala amehlo akho.
3. Vumela i-chinja yakho iwele phansi esifubeni sakho.
4. Qala ukumbuthisa intamo yakho kancane, uthathe indlebe kwesokudla ehlombe elifanele, ikhanda emuva, bese indlebe yesokunxele kuya ehlombe lesokunxele.
5. Zama ukugcina amahlombe akhululekile futhi angadluli kunoma yiziphi izindawo zobunzima obhekene nazo.
6. Thatha imiqulu emihlanu kuya emihlanu bese ushintsha izinkombandlela bese uthatha amanye ama rolls amahlanu.

2 - I-Cat-Cow Stretch

1. Letha izinyawo zombili phansi phansi.
2. Letha izandla zakho emadolweni.
3. Uma uphahlaza, phindela emuva futhi ubheke phezulu ophahleni.
4. On the exhale, nxazonke umgogodla bese uvumele ikhanda lakho liye phambili.
5. Phinda ukuphefumula kwamathathu kuya kwabahlanu.

Ishintshwe kusuka ku- Cat-Cow Stretch .

3 - Ehlezi phambili

1. Phakamisa isihlalo sakho kusuka edeskini yakho.
2. Letha izinyawo zombili phansi phansi.
3. Faka phakathi iminwe yakho ngemuva kwakho.
4. Phakamisa izingalo zakho ngangokunokwenzeka, udwebe iminwe yakho ephakathi.
5. Hlanganisa esikhwameni, ulethe izandla zakho ezihlanganyelwe emuva.
6. Gcina isifuba sakho emathangeni akho bese ukhulula intamo yakho.

Ishintshwe kusuka ku- Standing Forward Bend .

4 - Uhlezi Eagle

1. Dlulisa umlenze wakho wokunene phezu komlenze wakho wesobunxele. Uma ungakwenza, gqoka unyawo lwakho lokunene eduze kwethole lakho lesokunxele.
2. Thatha izingalo zakho ngaphesheya, kufana phansi.
3. Letha izingalo phambili, uwela ingalo yakho kwesobunxele phezu kwesokudla bese uletha izintende zezandla ukuze uthinte.
4. Phakamisa izintambo ngenkathi ugcina amahlombe ehlehla phansi.
5. Phinda ngengalo yesobunxele ngakwesokudla.

Ishintshwe ku- Eagle Pose .

5 - Uhlezi nge-Spinal Twist

1. Vula ngakho uhlezi eceleni kwesihlalo sakho.
2. Letha izinyawo zombili phansi phansi.
3. Ukuphulukisa emuva kwesitulo, ubambe ngemuva kwesihlalo ngezandla zombili.
4. Zishintshe ama degree angu-180 ukuze ubhekene nohlangothi oluphambene nesihlalo ukwenza i-twist ngakolunye uhlangothi.

Kuthathwa kusukela kuHlf Lord we-Fishes Pose .

6 - Ukunquma kwesandla

1. Sukuma.
2. Vula izandla zakho ukuze izinsikazi zama-wrists zakho zibhekane nekhompyutheni yakho futhi iminwe yakho ibhekene nomphetho wedeski.
3. Hamba kude nedeski lakho ngezandla zakho ngokuqondile ngenkathi ubeka phansi izintende zezandla zakho ngangokunokwenzeka.
4. Buyela emuva uma uzizwa ubuhlungu.

7 - I-Pigeon emile

1. Sukuma.
2. Letha i-shin yakho yesokudla edeskithophu yakho efana ne-edge of the desk.
3. Thatha ibhande elibheke phambili emlenzeni wakho wokunene, uboshwe ezinqulwini zakho.
4. Phinda ngomunye umlenze.

Ilandelwe kusuka ku- Pigeon Pose .