I-Yoga Akudingeki Inzima Ukuba Iphumelele
Uma udlala umdlalo we-association association futhi wezwa igama elithi "yoga," yini eyayizoqala ukuphuma ekhanda lakho? Abantu abaningi bangasho ukuthi "kunzima," kodwa i-yoga ingaba lula ngempela. Uma uphuma embhedeni kulokhu ekuseni futhi welula izandla zakho phezu kwekhanda lakho, usuvele wenza i-yoga pose.
I-Yoga iveza ukucabanga okulula ukuze ubheke ukuqondanisa kwakho nokuthi izikhundla zizwa kanjani emzimbeni wakho. Izindlela eziningi zokuhlala ezihamba phambili ze-yoga zizizwa zijwayele kakhulu, ngisho noma sekuyiminyaka embalwa kusukela ekilasini lakho le-PE lokugcina. Nansi ukulandelana kwezimo eziyishumi ezibukeka zilula kepha kuzokwelula nokuqinisa amaqembu akho amakhulu ama-muscle.
1 - I-Mountain Pose - Tadasana
Ngenxa yokuthi lezi zimo zilula zisho ukuthi zizoba lula. Ukuletha ukwaziswa okusha esimweni ocabanga ukuthi uyazi kungaba empeleni kunzima kakhulu. Thatha intaba pose , okungase kubonakale sengathi imile nje.
Esimweni se-yoga, noma kunjalo, kuningi okuqhubekayo kule ndawo. Izithende ziyaqeda, imisipha yemilenze ixhunyiwe, amathambo ahlanganiswe namahlombe ngqo phezu kwezinyopho, amahlombe ehlombe agxila phansi, futhi umqhele wekhanda uphuma. Ungakhohlwa ukuphefumula!
2 - I-Armed Arms Pose - U-Urdhva Hastansana
Faka futhi uphathe izingalo zakho phezulu nangaphezulu kwekhanda lakho. Lesi yisihluthulelo sakho sasekuseni ekuseni, kodwa ugxile ekugcineni ukulungiswa okuhle owakhiwe entabeni yezintaba.
Hlala ugxile ezithende futhi ugcine amahlombe akho ehamba ezindlebeni zakho ngesikhathi esifanayo lapho ufinyelela khona ngezandla zakho. Ukubukeka kwakho kungafika ezandleni, okungaba ububanzi behlombe noma izintende zezandla.
3 - Ukuma phambili kweBend - Uttanasana
Hlanganisa bese ugoqa emilenzeni yakho ibe yindoda ehamba phambili. Uma ama-hamstrings ezwa kancane kancane, bhonqa amadolo ukuze ukwazi ukukhulula umgogodla wakho. Vumela ikhanda lilinde. Nciphisa kancane imilenze uma uthanda kodwa ugcine ikhanda lilenga. Izinyawo zingathintana namkha ibanga elikude, noma yikuphi okuzizwa kangcono.
4 - I-Garland Pose - Malasana
Hambisa izinyawo zakho emaphethelweni ombhede wakho bese ugoqa amadolo akho, ungene ku-squat. Izinzwani zingase ziphume uma kudingeka. Uma izithende zakho zingafinyeleli phansi, thatha ingubo eboshwe ngaphansi kwazo.
Lesi yisimo esingokwemvelo kubantwana kodwa silahlekelwa i-knack njengabantu abadala. Kuhle kakhulu ezinkalweni futhi ukulwa nemiphumela yokuningi kakhulu ehlezi ezihlalweni futhi egibela ezimotweni. Kuyinto futhi ewusizo kakhulu uma uthanda ingadi.
5 - Lunge Pose
Lungisa imilenze yakho uphinde uhambise izinyawo zakho ngaphansi kwe-hip yakho ngaphambi kokuba uthathe umlenze wakho wesobunxele emuva kombhede wakho bese ugoqa idolo lakho langakwesokudla. Zama ukuletha idolo lakho eligobile ngokuqondile phezu kwekhanda lakho ukuze ithanga lakho lokunene lihambisane nephansi.
Gcina umlenze wesokunxele uqonde futhi uqine ngesithende sakho emuva. Uma lokhu kukhulu kakhulu, ungaphonsa ibhande lakho langakwesokunxele kumat. Hlala ukuphefumula amahlanu ngaphambi kokubuyela ezinyaweni ezingakwesokunxele phambi kombhede wakho eceleni kwesokudla. Bese uphinde uphinde uhambe ngonyawo lwesokunxele phambili futhi umlenze wesokudla uphindele emuva.
6 - I-Plank Pose
Ngemuva kwesihlalo sakho sesibili, hamba unyawo olungakwesokunxele emuva ukuze ufike ezinyaweni zokunene ngemuva kombhede wakho. Lona ukulungiswa okuvamile kwe-push-up. Hlala ukuphefumula amahlanu lapha ngenkathi uqinisekisa ukuthi iziqhumane zakho aziwa phansi kakhulu noma ziphakame kakhulu.
Uma izintambo zakho zivame ukufaka i-hyperextend, bhanqa ama- micro . Gcwalisa amadolo akho uma kunesidingo. Ngemuva kokuphefumula amahlanu, khipha amadolo akho embhedeni bese ubuya ukuhlala ezithendeni zakho, uphumule okwesikhashana.
I-7 - Abasebenzi Beka
Ngemuva kokubamba umoya wakho, uguqa imilenze yakho nxazonke ukuze zikhishwe phambi kwakho. Lona lihlezi elilingana ne-mountain pose, ngoba kubonakala sengathi lilula kodwa kunezinto eziningi eziqhubekayo.
Imilenze ihlala iqinile ngezinyawo ziguquguquke. Amahlombe abekwe phezu kwezinyathelo ukuze umgogodla ude futhi uqonde. Izingalo zingase ziqonde noma ziboshwe kancane.
8 - Ehlezi Ngaphambi Kokugqama - I-Paschimottanasana
Ngaphandle kokuphefumula, ulethe isifuba sakho emilenzeni yakho emgqeni ohamba phambili. Ama-hamstrings akho kufanele afudumele manje kunalokho lapho wenza khona ukugqama kwakho phambili ngaphambili.
Sebenza ngokuphefumula kwakho, ukwandisa umgogodla ngamunye ekukhuliseni nasekujuliseni umkhombe wakho phambili ekuphumeni kwakho konke. Hlala ukuphefumula amahlanu, ugcine izinyawo ziguquguquke.
9 - Ekhanda kuya eKnee Pose - Januwari Sirsasana
Buyela emuva ukuze uhlale futhi ugobe umlenze wakho wesobunxele, ulethe inhla yonyawo lwesokunxele ngaphakathi kwethanga lakho lesokudla. Sebenzisa inqubo efanayo echazwe ngenhla ukuze ukhulise i-pose usebenzisa umoya wakho. Ngemuva kokuphefumula amahlanu, hlala uphinde ushintshe imilenze.
10 - Izingane ezithokozile - Ananda Balasana
Lala phansi emhlane wakho bese ugoqa amadolo akho esifubeni sakho. Bese uhlukanise amadolo akho bese uletha isikhumba ngasinye ngqo phezu kwamadolo ukuze ama-shins abe yi-perpendicular kuya phansi. Flex izinyawo zakho bese ubambelela kuzo ngaphandle uma uguqa ngamadolo akho phansi emaceleni akho.
Gxila eceleni kancane kwi-sacrum yakho uma uzizwa kahle. Lesi yisimo esazijwayele kunoma ubani onabantwana. Melana nesifiso sokubeka izinzwane emlonyeni wakho. Ngemuva kokuphefumula amahlanu, welula imilenze yakho phansi bese uphumule.