I-Cat-Cow Stretch
Lokhu kulandelana kwakha izimo ezizokwenza ngcono amandla akho omzimba kanye nokusiza ukwehlisa i-abs yakho. Ngenkathi ukwenza i-yoga akuyona indlela engcono kakhulu yokuthola iphakethe eyisithupha, ungalindela ngokubaluleka kakhulu futhi uqinise isisu sakho. Ukuqinisa ingqikithi yakho kungasiza ekunciphiseni ubuhlungu emuva futhi kuthuthukise ukuhamba kwakho (akukho okwenza isisu sakho sibonakale sikhulu kunokuba slouching!). Eziningi zeziphakamiso eziphakanyisiwe ngezansi zilinganiso, okuyiyona ndlela enhle yokusebenza umgomo.
1. Ake siqale ngokufika kuwo wonke ama amane ngamadolo akho ngaphansi kwezintambo zakho kanye nezinsikazi zakho ngaphansi kwamahlombe akho.
2. Yenza i- Cat-Cow embalwa ifinyelela ukufudumala, ibuyisela emuva emuva kokungena kwakho futhi igubungele umgogodla wakho ekuphumeni kwakho. Khumbula ukugcina isisu sakho singena kuzo zonke zombili.
2 - Amandla namaKnee Balance
1. Buyela ezandleni zakho nasemadolweni ngomgogodla wakho endaweni yokungathathi hlangothi.
2. Phakamisa umlenze wakho wokunene bese uwuqondisa, ubambe ngokufana nofana phansi. Flex unyawo lwakho lokunene kakhulu.
3. Uma uzizwa uzinzile, phakamisa ingalo yakho yesobunxele, iphinde ifane phansi.
Hlalani emaHands naseKnees Balance for 5 breaths.
Phinda ngomlenze wesokunxele futhi uphakamise ingalo yangakwesokudla.
Inselele Ukuhluka: Uma udinga inselele eyengeziwe, bhonqa idolo elifanele futhi ufike ngasemva kwakho ngempama yakho yesobunxele ukuze ubambe iqakwesokudla sakho.
3 - I-Down Dog Splits
1. Buyela kuwo wonke ama-four. Gcoba izinzwane zakho phansi bese udweba izintambo zakho njengoba uqondisa imilenze yakho e- Downward Ukubhekana Nenja . Gcina isisu sakho singene emgodleni wakho.
2. Uma uphuphuka, vusa umlenze wakho wokunene kuze kube yilapho ufana nendawo, ufika ku- Down Dog Split . Kulungile ukuphakamisa umlenze wakho uphakeme uma ungakwenza kanjalo ngenkathi ugcina izinkalo zakho zibheke phansi.
Bamba ama-breath breath 5.
Phinda ngomlenze wesokunxele uphakanyisiwe.
Ukuguquguquka kwenselele: Nciphisa kancane umlenze wakho owandisiwe emibuthanweni emithathu ekulu yewashi. Landela ngezingqikithi ezintathu ezinkulu zama-clock-clockwise.
4 - Pose Pose
1. Woza phambili kuPlank Pose .
2. Khumbula ukuthi ibanga eliphakathi kwezandla zakho nezinyawo kufanele lifane nePlank njengase-Down Dog. Nakani isikhundla sezinqunu zakho. Awufuni i-butt yakho iqine noma ihle phansi.
Bamba ama-3-5.
Inselele Ukushintsha: Uma ufika phambili kusuka ku-Down Dog Split yakho, gcina umlenze wakho uphakanyiswe phansi. Buyela ku-Down Dog Split, shintsha imilenze bese wenza iPlank futhi.
5 - I-Pank Side Pose - Vasisthasana
1. Kusuka kuPlank, shiya isisindo sakho engxeni yakho yangakwesokudla njengoba ugibela ngaphandle kwesinyawo sakho sokunene.
2. Gcina izinyawo zakho zombili ngqo njengoba ubeka unyawo lwakho lwesokunxele phezulu kwesokudla. Ungase futhi ugxile izinyawo emva komunye uma lokho kungcono.
3. Phakamisa isandla sakho sokungakwesokunxele sibheke edilini bese ubheka amehlo akho ngakwesobunxele, ungene kuPlank Side.
Emva kokuphefumula okungu-3-5, phindela emuva enkabeni bese wenza olunye uhlangothi, uhlala e-Downward Ukubheja Inja phakathi kwezinhlangothi ezimbili uma uthanda.
Ukushintsha kokuqala : Uma ibhalansi inzima kakhulu, zama ukuhluka okusekelwayo .
Ukuguquguquka kwenselele: Phakamisa unyawo lwakho lwesokunxele, ugijime ngaphezu kwesokudla.
6 - I-Lunge ephezulu
1. Buyela emuva ekubhekaneni nenja futhi uphumule ukuphefumula amahlanu.
2. Thatha inyawo lakho lokunene phambili ngakwesokunene sakho.
3. Bhonqa idolo lakho langakwesokudla bese ulinganisa phezu kwesinxele sakho sokunene ukuze ithanga lakho lokunene lihambisane nesitezi.
4. Phakamisa izingalo zombili ukufika edilini, ufike e-High Lunge.
Hlala u-5 ukuphefumula.
(Ungakhathazeki, sizokwenza olunye uhlangothi ngomzuzu.)
Ukushintsha kokuqala: Faka izandla zakho ezinqulwini.
Ukuguquguquka kwenselelo: Uma uphahlaza, vula umlenze wesokudla. Exhale bese ugoba emuva emadolweni ohlangothini. Qhubekela emihlanu imijikelezo yokuphefumula.
I-7-Half Moon Pose - i-Ardha Chandrasana
1. Kusuka High Lunge, ulethe isandla sesobunxele okhalweni lwakho.
2. Faka iminwe yakho yangakwesokudla ekugcineni kwesigxathu sakho sokunene bese ulungisa umlenze wakho wokunene njengoba uphakamisa umlenze wakho wesobunxele ohambisana nombhede, ufike ku- Ardha Chandrasana .
Bamba ama-3-5.
Ukushintsha kokuqala: Thatha ibhokisi ngaphansi kwesandla sakho sokunene uma kunesidingo.
Inselele Ukuhluka: Bhonqa idolo lakho lesobunxele bese ufinyelela isandla sakho sobunxele nxazonke ukuze ubambe isinxele sakho. Lokhu kuhluka kuthiwa yi- Sugarcane Pose .
U-8 - Awkward Chair Pose - Utkatasana
1. Kusuka ku-Ardha Chandrasana, wehla phansi unyawo olungakwesokunxele phansi kwesinyawo sakho sokunene.
2. Thatha izingalo zombili bese uguqa ngamadolo, ungena ku- Awkward Chair Pose .
Bamba 5 ukuphefumula.
9 - Pose Eagle - Garudasana
1. Kusukela ku-Chair Chair, khipha isisindo sakho emlenzeni wakho wokunene.
Phakamisa inyawo lesokunxele phansi, bese ugoqa umlenze wesokunxele ngakwesokudla. Hamba izinzwane zakho ezisele ngakwesokudla sakho, uma kungenzeka.
3. Thatha izingalo zakho ezihlangothini bese ugoqa ingalo yesobunxele ngakwesokudla, ulethe izintende ndawonye.
Ukulinganisela e- Eagle Pose for 3-5 breaths.
4. Gwema izingalo nemilenze yakho, ulethe izintende zezandla zakho phansi bese uhamba noma uphinde ubuye eNja eDlulayo.
Phuma lapha ezinhlanu ukuphefumulela ngaphambi kokuphinda izimpendulo ezine ezedlule ngakwesobunxele.
Inselele Ukushintsha: Ngokwe-exhale ngayinye, faka amaviki akho emadolweni. Ngamunye uvula, buyela esimweni sakho sokuqala.
10 - Isikebhe Sesikebhe - I-Navasana
1. Woza ukuhlala esihlalweni sakho.
2. Yenza imilenze iqonde kuze kufike kuma-degree angama-45-degree, ungene ku- Boat Pose . I-torso izokubuyela emuva ngokwemvelo, kodwa ungavumeli umgogodla wehla.
3. Yenza isimo se "V" ngomzimba.
4. Yenza izingalo ziqonde ngqo emagxeni.
Ukuguquguquka kwabaqalayo: Bhonqa amadolo, ulethe amakhanda akho afana phansi. Lokhu kubizwa ngokuthi iHalf Boat. Uma lokhu kunzima ukulondoloza, ungakwazi ukubambelela emathangeni akho.
Ukuguquguquka kwenselele: Uma usungile i-pose, khipha imilenze kanye ne-torso ngesikhathi esisodwa phansi phansi bese uhamba lapho. Buyela emuva ku-pose njenge-sit-up. Yenza lokhu izikhathi eziningi ngangokunokwenzeka.
Woza ukulala emhlane ukuze uthole ukuphumula okufanelekile!