I-Yoga Exercises for Flexibility, Ukuphumula, Namandla

1 - Ukuma kwe-Cat

Le nguqulo emile ye- Cat-Cow stretch iphelele ukukhulula ukucindezeleka emuva nangenhla ephansi ngenkathi elula ingqikithi.

1. Ngaphansi kwe-squat ngamadolo ngemuva kwezinzwani, izandla ezitheni kanye nomoya ohambisana nendawo.
2. Vula emuva bese ubheka phezulu njengoba uvula, uvula ngaphakathi esifubeni.
3. Phuma bese udonsa i-abs njengoba ujikeleza emuva, uphonsa ikhanda bese uphonsa izandla emathangeni ukuze ukwandise ukwedlula.
4. Cabanga ngokwandisa ngasemuva emuva futhi uphakamise ekubhekeni.
5. Faka futhi uphindele emuva emgqeni wakho, uhambe ngokuhamba phambili phakathi naphambili lapho ulandela ukuphefumula kwakho.
6. Phinda u-8-10 ubuyekeze.

2 - I-Warrior Modified I on the Ball

I-Warrior I-stretch enhle kakhulu yomzimba wonke - isifuba, i-abs ne-hip flexors. Kulo mkhuba wendabuko , nawe uthola ukulula okukhulu enxeni yomlenze ongemuva, kodwa le nguqulo eguquliwe ifaka ibhola ukuze uthole ukwesekwa okungeziwe. Le Warrior I modified iphelele kubantu abanamathole anamanzi noma izinkinga ngokulinganisela lapho benza lo msebenzi.

1. Hamba emadolweni phambi kwebhola lokuzivocavoca bese uthatha umlenze wesokunxele ungene emgodini ukuze kube khona eduze kwebhola.
2. Ncika izintambo zibe ibhola bese uhamba kancane uze uzizwe ululalele phambi kwe-hip efanele. Zibeke wena ukuze uxhaswe ngokuphelele ebhola.
3. Hlanganisa futhi uhlwithe izingalo phezulu bese ungena emlenzeni omncane, uzizwa unwelele esifubeni nase-abs.
4. Exhale futhi uhlwithe izingalo ngenkathi uphonsela emuva ibhola kancane kancane.
5. Vula izingalo futhi, uncike ebhodini, uphinde uphinde uphinde uphinde uphinde uphinde uhambisane nomoya wakho.

3 - Isimo sezingane ezingaseceleni

I -Pose yengane yendabuko ingenye ye-yoga yokuphumula kakhulu, ikuvumela ukuba uphumule futhi uphumule ngokugcwele umzimba wakho. Le nguqulo ihilela ukuthatha izingalo ezihlangothini, okukunika uhlangothi oluhle kakhulu emathangeni akho nasehla nasesikhwameni sakho nasezinkalweni.

1. Qala ezandleni zakho nasemadolweni bese uhlala emuva ezithendeni, uhamba izandla bese ulula izandla.
2. Uma udinga, faka amadolo akho kabanzi ukuze uthole indawo ekhululekile.
3. Khumula ikhanda phansi futhi ugxile ekukhululeni noma yikuphi ukuphazamiseka emzimbeni.
4. Ukugcina izingalo ziqondile, hamba izandla ngakwesokudla, uzizwe ulula phansi ohlangothini lwesobunxele. Bamba ukuphefumula okumbalwa.
5. Hamba izandla ngakwesobunxele, uzizwe ulula ngakwesokudla. Bamba ukuphefumula okumbalwa.
6. Phinda njalo njengoba uthanda ngesikhashana esilandelayo.

4 - Amadonsa amaKnee

Amaconsi amathanga aphelele kokubili ukuqinisa i-abs ngenkathi elula emuva emuva, ama- glutes , izinqulu, isifuba namahlombe. Ukunyakaza okuphazamisayo kukusiza ukuba ukhulule ukungezwani ngemuva futhi isisindo samadolo sikwenza ukwazi ukujula ukwedlula futhi uthole okuningi kulo msebenzi. Zama ukubeka ihlombe elihlukile phansi uma uguqa ngamadolo phansi ukuze uthole ukwedlula okukhulu.

1. Lala phansi bese uphakamisa amadolo phezu komzimba, uwagubungele ukuze ama-shins afaniswe phansi.
2. Thatha izingalo ezihlangothini, izintende.
3. Vumelanisa i-abs futhi ujikeleze isibhubhe ngakwesokunene sokunciphisa amadolo phansi.
4. Hlala phansi kwesigxathu sehlombe phansi bese ujika ikhanda libheke ngakwesobunxele.
5. Njengoba uphefumulela, vula ukuhlukana ngemuva futhi uvule ngesifuba, ucabange ukuthi ukhulisa isikhumba sakho.
6. Bamba cishe ukuphefumula okungu-5, ulethe amadolo ukuze abuyele futhi abuyele ngaphesheya.