Abagijimi bayibiza ngomhlabathi owomile. Yizivivinyo ozenza ngaphandle kwamanzi asekela umsebenzi wakho echibini. Bonke abagijimi abangathí sina bahlanganisa ukuzivocavoca umzimba ekuqeqesheni kwabo. Kungabandakanya ukugijima, ukuphakamisa isisindo, futhi uma wazi ukuthi kukuphi okuhle, yoga. I-Yoga inikeza indlela ekahle yokudoba ukwakha amandla nokuguquguquka.
Abantu abagibela ngokuncintisana noma abaqeqesha ngokuqinile bavame ukuqina emahlombe, ama-hamstrings, nama-flexible hip. Izidumbu zabo zangaphambili zivame ukukhula ngokweqile uma ziqhathaniswa nemizimba yabo yangemva (abachwepheshe be-backstroke abahlukile), okungabangela ukuba baqhubekele phambili, ngakho-ke kubuye kube lula, kuguquke, futhi kubangele ukuthi kuqiniswe umgomo nakho kuyasiza. Okokugcina, uhla olwandayo lokunyakaza emazinyaweni nasezinyaweni luhlala luyindlela yokuthuthukisa ukukhahlela kwakho. Uma kwenziwa njalo, i-yoga ingasiza abashayeli ukuba bathuthukise ukusebenza kwabo echibini futhi banciphise ingozi yokulimala.
1 - Ukuthambekela kwe-Cat-Cow (Chakravakrasana)
Inkomo yenkomo ishisa imfudumalo yakho futhi isize ukuhlanganisa imizimba yangaphambili nangemuva. Bethula nomqondo wokunyakaza ekhonsathini ngokuphefumula. Isimo sezinkomo nge-arched spine senziwa ekungeneni kwakho futhi indawo yekati ngomgogodla ophelile wenziwa ekuphumeni kwakho.
Isikhundla sokubuyela emuva sizozizwa sikhululekile ukugibela, ngakho-ke qiniseka ukuthi ungahlali lapha futhi unikeze isikhashana esifundeni somgogodla. Khokha ngokukhethekile izinyawo zakho, ugoqa izinzwane ngaphansi kwenkomo bese uzikhulula ekati njengoba uqala ukusebenza ngezinyawo zakho. Yenza izinhlangothi eziyisihlanu kuya kweziyishumi zalesi sondlo.
2 - Ihlombe linyama
Kusukela kusikhundla sakho se-four-fours, bhala ukuze uphakamise ingalo yakho yangakwesokudla ngqo kuya ephahleni. Ngaphandle kokukhipha, ukukhulula ingalo bese uyifaka ngaphansi kwesibhamu sakho sokunxele, ulethe ihlombe lakho langakwesokudla kanye nesifuba esifanele phansi.
Kunezinketho eziningi zokwenza ngokuphathelene nengalo yakho kwesokunxele. Empeleni akudingeki uyenze noma yini nayo.Izinto ezinhle kakhulu ukuyiyeka lapho ukhona futhi nje ugobe umlenze wakho. Enye inguqulo ukuqondisa ingalo yakho, tente iminwe yakho phansi bese ufinyelela isandla sakho phambi kombhede wakho.
Uma ufuna ukuqinisa ukwelula, ungaphakamisa ingalo yesobunxele kuze kube sehlahleni. Ukuze ungene ngisho nangaphezulu, wehla isandla sangakwesobunxele ngemuva kwakho. Yilokho okuboniswe lapha, kodwa akudingeki ukuba uthathe isikhathi eside ukuze uthole ukwelula okuhle.
Kungaba yinselele ukuphefumula kulesi simo esisontekile kodwa yenza konke okusemandleni akho ukuthatha izinyathelo ezinhlanu ezijulile futhi uphume ngekhala lakho. Bese ubuyela kuwo wonke ama-four futhi wenze into efanayo ngakolunye uhlangothi.
3 - Amandla namaKnee Ukulinganisela
Buyela kuwo wonke ama-four. Nweba umlenze wakho wesobunxele emuva kombhede wakho, ugcine isithende sakho ngokuhambisana ne-hip yakho. Bese ufinyelela ingalo yakho yangakwesokudla phambili, ugcine isikhonkwane ngokuhambisana nehlombe lakho. Ukubukeka kwakho kufanele kube phansi ukuze ugcine intamo yakho endaweni engathathi hlangothi. Qinisekisa isisu sakho emgodleni ukuze ugweme umhlane wakho. Ukugcina konke okuhambisana kahle kuhle ukuthuthukisa ukuqwashisa umzimba.
Uma ufuna ukuthatha izinyathelo zamandla namadolo ngokuqhubekayo, ekuphumeni kwemoya dome emuva kwakho bese uletha idolo lakho lesobunxele kanye negobho elifanele ukuhlangana ngaphansi kwesisu sakho. Bhala ukuze ubuyisele kabusha. Phinda lokhu kuqhutshwa izikhathi ezinhlanu ukwakha amandla angaphakathi. Bese wehla ibhande langakwesokunxele nesandla sokunene ematheni wakho. Thatha ukuphefumula eziningana ngaphambi kokwenza ukulandelana okufanayo kokuhamba ngakolunye uhlangothi.
4 - Ukubhekana Nokunciphisa Inja (Adho Mukha Svanasana)
Buyela kuwo wonke ama-four, bese ugoqa izinzwane zakho phansi bese uqondisa imilenze yakho ukudonsa izintambo emuva ezinja ezibheke phansi. Lokhu kuphakama kuyindlela enhle kakhulu yomzimba wonke, ikakhulukazi ama-hamstrings, amathole, amahlombe, nemisipha yangemuva. Uma uzizwa uhle, velisa imilenze yakho ngokuguqa ngamadolo ngesikhathi esisodwa ngenkathi usula isithende esibhekene naso phansi.
5 - I-Lunge ephezulu
Ngesikhathi sokuphumula, hamba unyawo lwakho lokunene phambili ngakwesokunene sakho. Phakamisa izingalo zakho uphakamise ophahleni ukuze ufike endaweni ephakeme. Ithanga lakho langakwesokudla kufanele lisondele ngokufana nendawo phansi ngangokunokwenzeka. Umlenze wesokunxele uqondile futhi isithende siphundukile, sithatha unyawo nezinyawo.
Naka emahlombe akho. Gcina amahlombe akho ehlombe emhlane wakho futhi amahlombe akho axhunyiwe emasokheni abo ahamba kude ezindlebeni zakho.
6 - Umlutho othobekile
Khipha izandla zakho ngemuva kwakho bese uhlukanisa iminwe yakho. Dweba amahlombe akho emhlanjeni ngemuva kwakho bese uphakamisa isifuba sakho. Yehlisa isithende sakho emuva emuva ngaphakathi kwezinzwane zakho ukuze unyawo lwakho lube nge-angle engama-45 degree. Ngomoya ophuthumayo, ugoqa phambili, uletha umqhele wekhanda lakho phansi phansi ngaphakathi enyaweni yakho yangaphambili. (Ngeke kufike phansi futhi kuhle.) Zama ukugcina isikwele sakho esikhwameni phambi kombhede wakho. Yize kuyilinga, ungamamatheli ngaphandle kwakho ukuze wenze igumbi elengeziwe lomzimba wakho. Noma kunjalo, kuhle ukuhlukanisa izinyawo zakho emaphethelweni ohlangothini wombhede wakho ukuze uzinze kakhulu. Lokhu kuphakamisa amahlombe, izintambo, nezintambo, kanye nokuhlanganisa umgogodla wokulinganisela.
Ngemuva kokuphefumula kwamatshumi amathathu kuya kwahlanu ependeni eliphambili, bhala ukuze ubuyele ekumeni bese ukhulula izandla zakho.
7 - I-Triangle Pose (i-Trikonasana)
Lungisa umlenze wakho wokunene bese uletha izingalo zakho ngokufana phansi phansi ngengalo efanele uye phambili futhi ingalo yesobunxele ibuyele emuva. Finyelela isandla sakho sokunene phambi kwekamelo bese uphawula isibambo sakho ukuze isandla sokunene siphumule ku-shin kwesokudla noma kwesikhumba. Yomibili imilenze ihlale iqondile kodwa ingacabangi ukuba ungene emadolweni, ikakhulukazi emlenzeni wesokudla. Gcina i-microbend kulelo golo. Ingalo engakwesokunxele ingase ikhuphuke edwaleni njengoba ibonisiwe, kodwa ngincoma ukuyibeka emuva ngemuva kwakho. Uma kunokwenzeka, ulethe isandla sangakwesokunxele ngaphakathi kwethanga lakho lesokudla. Lokhu kuzokuvumela ukuba uvule ngempela isifuba sakho esihlahleni.
Ngemuva kokuphefumula kwamathathu kuya kwahlanu, faka izandla zombili phansi phansi phambi kombhede wakho bese uphindela emuva enjaweni ebheke phansi. Thatha ukuphefumula okumbalwa lapha noma wehla endaweni yezingane ukuze uphumule isikhathi eside. Bese uphinda izikhathi ezintathu ezedlule ngempembe yakho yangakwesokunxele.
I-8 - I- Locust Pose (Salabhasana)
Ngemuva kokuthi wenze ukuma kwakho kuhlangothi zombili, wehla esiswini sakho ukuze ezinye izilwanyana ziguquke . Lezi zindlela ezinhle zokuzibandakanya emzimbeni ongemuva. Ungase ufune ukufaka ingubo ebhodini lakho ngaphambi kokuba uqale ukufaka isikhumba sakho.
Qala ngezingalo zakho ezinhlangothini zakho nezintende zezandla zakho phansi phansi. Bese ucindezela eziqongweni zezinyawo zakho phansi, ubeke isikhumba sakho phansi, bese uphakamisa ikhanda, amahlombe, isifuba nezandla zakho phansi. Thatha okuphefumula kathathu bese ukhulula konke phansi.
Emjikelezweni olandelayo, futhi uphakamise izinyawo zakho phezulu. Gcina imilenze yakho ibandakanyeka futhi udlulise ngamabhola ezinyawo zakho. Uma ufuna ukuqhubekela phambili, ojikelezayo olandelayo wandisa izingalo zakho phambi kwakho uphinde uphakamise konke up, ugcine kuphela i-pelvis yakho phansi. Swayipha izingalo zakho ngokunyakaza kwesifuba ngenkathi ugcina imilenze yakho iphakanyisiwe. Thatha cishe ama-strokes amathathu webele ngezingalo zakho.
9 - I-Bridge Pose (Setu Bandha Sarvangasana)
Roll on back for bhuloho pose. Bhonqa ngamadolo ukusetha izinyawo zakho eduze kwamaviki akho. Izinyawo kufanele zihlale zihambisana nendawo yonke.
Uma uthola inhalation, cindezela ezinyaweni zakho ukuze uphakamise izinyathelo zakho phansi. Gcwalisa amahlombe akho emhlane wakho ngesikhathi esisodwa ukuze amahlombe akho asehlombe abe ishalofu esincane. Uma kungenzeka, sebenzisa iminwe yakho ngemuva kwakho. Gcina intamo yakho nesikhumba sakho njengoba uphakamisa isifuba sakho ngesikhumba sakho. Yehla emva kokuphefumula kathathu bese uphinda uphinda kabili ngaphezulu.
I- Eye ye-Needle Pose (i-Sucirandhrasana)
Buyela ekulaleni ngemuva kwakho ngamadolo akhokile. Phakamisa idolo lakho langakwesokudla bese ulifaka ngaphakathi esifubeni sakho. Bese ubeka isikhumba sakho sokunene phezulu kwekhanga lakho lesobunxele ngaphezu kwesondo lesobunxele. Vumela amadolo afanele avule. Uma lokhu kuzwakalisa okwanele, hlala lapha. Ukuze welule ngokujulile, phakamisa unyawo lwakho lwesobunxele phansi. Hlanganisa izandla zakho phezulu kwe-shin yakho noma ngemuva kwethanga lesokunxele bese udweba ithanga lakho lesobunxele kuya esifubeni sakho. Leli yeso le-needle pose. Uma ufuna, wakho angasebenzisa i-elbow yakho yesokudla ukukhuthaza idolo lakho lesobunxele ukuvula kancane kancane. Bamba ukuphefumula amahlanu bese ushintsha imilenze.
11 - Supine Twist (Supta Matsyendrasana)
Hamba ibhande lakho langakwesokudla esifubeni sakho futhi ngenkathi ukwandisa umlenze wesobunxele ngqo. Hamba izintambo zakho ngamasentimitha amancane ngakwesokudla bese uletha amadolo akho angakwesokudla emzimbeni wakho ngasehla ngakwesokunxele. Vula izingalo zakho nomhlabathi kokubili emahlombe phansi. Hlala kulokhu kuphazamisa ukuphefumula okwezinhlanu kuya kwezingu-10 bese ubuyela esikhungweni bese wenza olunye uhlangothi.
12 - I-Cobber's Pose (Baddha Konasana)
Woza endaweni ehlezi. Uma kunzima kuwe ukuba uhlale uqondile , faka ibhakha noma izingubo ezimbalwa eziboshwe ngaphansi kwe-butt yakho ukuze uphakanyise izinyathelo zakho. Bhonqa amadolo bese uletha izinyawo zakho izinyawo ndawonye. Vumela amadolo akho awe ehlangothini. Uma ukhetha, ubambe izinyawo zakho uvule njengoba uvula incwadi. Hlala lapha ukuphefumula okungu-5 kuya kweyishumi.
13 - I-Thunderbolt Pose (Vajrasana)
Yelulela izintambo neziqongo zezinyawo zakho ngokuduma. Woza ukuhlala ezintendeni zakho ngamadolo akhokile. Vala amehlo akho uthathe ukuphefumula okuyishumi okujulile.
Ukwelula izinyawo ezinyaweni, tincula ngezandla zakho phansi bese uphakamisa izithende zakho, ulethe isisindo sakho emabhola ezinyawo zakho. Gcina i-butt yakho ezithendeni zakho. Hamba kancane ukuze uqinise ukulula.
14 - I- Body Pose (Savasana)
Qeda yonke iseshini ye-yoga ngemizuzu emihlanu kuya kweyishumi ekufeni. Lokhu kunikeza umzimba wakho isikhathi sokubamba imiphumela yomkhuba wakho. Kungase kube esinye sezikhathi ezimbalwa ngosuku lwakho lapho ungakhululeka futhi ungenzi lutho. Zama ukukhulula noma yikuphi ukungezwani okubambe emzimbeni wakho, ukuphefumula ngokwemvelo, futhi usule ingqondo yakho ngemicabango evame ukuyikhathaza. Lokhu kuphambana kwengqondo kubalulekile njengoba i-yoga yomzimba ibonisa ukuthi usanda kuyenza.