I-Yoga ne- Pilates ziyalulaya futhi ziphelele, kodwa nazo ziyahambisana kakhulu. Ngezinye izikhathi, ukuhamba kusuka komunye kuya komunye kungabongela indlela entsha esibheke ngayo ekusebenziseni ukuzivocavoca noma ukusebenza kwethu kwe-yoga kanye ne-Pilates yonke. Lapha, sinesiqoqo se-yoga esingama-7 esingase sinikeze izindlela ezintsha zokujulisa umkhuba wakho we-Pilates.
Lokhu kulandelana kwe-yoga kungenziwa ngokwakho noma kuhlangene nomkhuba wakho we-Pilates. Zama lokhu kuhamba kwe-yoga futhi ubone ukuthi yini ongayithola nge-Pilates practice yakho ngokufaka i-yoga encane ngezikhathi ezithile.
Khumbula ukuthi bobabili i-yoga ne-Pilates basungulwa ngokusebenza ngomoya kanye nenhloso yokuhlanganisa nokuphakamisa umzimba, ingqondo nomoya. Funda kabanzi mayelana nama-Pilates ne-yoga ku -Yoga Pilates Connection .
1 - I-Mountain Pose, i-Arms Up
Qala ngokuqapha, ukuma okusebenzayo. Hlola ukuhamba kwakho . Izingibe zifana, i-hip distance apart , amahlombe akhululekile. Imisipha yomzimba ixhunyiwe kepha ayinamandla. Ama-ankles, amadolo, izinqulu, amahlombe, nezindlebe zisendleleni. Khangela ngaphambili.
Vumela amahlombe akho ehlombe ahlehlise phansi ngemuva kwakho njengoba ushaya izandla zakho ezinhlangothini bese uziletha ngqo phezulu. Izingalo zifana nezindwangu zibhekene.
Ngaphandle kokuphakamisa amahlombe akho, finyelela kusuka engxenyeni yakho kuyo yonke iminwe, ikakhulukazi i-pinkie.
Phakamisa isifuba sakho bese ubheka phezulu.
Yibani lokhu kuphefumula okungu-3 ukuya ku-5
Sebenzisa i-inhale ukuze unciphise umgogodla wakho bese ubuyela ekugcineni. Buyela ekusimeni okuyisisekelo.
Futhi, bona u- urdhva hastasana esigabeni sethu se-yoga.
I-Pilates iphawula: Enye yezindlela ezinhle kakhulu zokuqala noma yikuphi ukuvivinya umzimba, i-yoga noma i-Pilates, izoqala ngokuthola ibhalansi yakho nokwakha isikhungo esinamandla. Ukuqala ukuma kuyindlela enhle yokuguquka kusuka ekunyakeni kwakho kwansuku zonke ukuya emsebenzini wakho. Lesi yisikhathi sakho ukuphawula ukuqala. Qaphela ukuthi intaba, izingalo zihlanganisa izingalo eziyisisekelo ze-Pilates futhi zihamba kahle kakhulu emdongeni oqaqa (ngaphandle noma odongeni).
2 - Ukuhlehla Ukubhekana Nenja
Qala kuzo zonke ezine. Izandla ziyi-width-width eceleni, kancane phambi kwamahlombe akho.
Spread iminwe yakho, ngomunwe ophakathi ukhomba phambili.
Phendulela izingalo zakho ezingenhla ngaphandle ukuze uvule isifuba.
Amadolo akho ahlangene nendawo ye-hip-distance.
Hamba izinzwane zakho phansi bese ucindezela ngezinyawo futhi izandla zakho ziphakamise izinyathelo emoyeni.
Thumela amandla phansi ngokusebenzisa izithende zakho nangaphandle kwezandla zakho njengoba amathambo akho ehlala phansi efika phezulu nangemva.
Zama ukwakha isikhala emkhatsini wethanga lakho nesisu esiswini.
Imisipha yakho yesisu isuswe kancane futhi ingene, futhi emuva kwakho kuqondile.
Bamba lokhu kuphefumula amahlanu.
Bona futhi i- adho mukha savasana .
UPilates uthi: Lokhu kungenye yezindlela ezizithandayo ze-yoga zanamuhla. Iqinisa futhi ilula, ibeka umthwalo wemithwalo emahlombe nasezingalweni, futhi yandisa ukusakaza komzimba ophezulu. Inja ephansi, njengoba lokhu kuvame ukubizwa ngokuthi, kudala ukuvivinya umzimba okuhle kakhulu kusuka phansi kuze kumile. Zama ukuhamba phansi inja njengoba wenza ukuphuma ku- Pilates uphakamisa . Umgogodla wakho ophansi cishe uzoba ngephambano ngaphezulu kuleli phuzu ekuphumeni, kodwa ungayeka isikhashana ukuze uthole phansi inja, ihlale isikhathi eside futhi ujabulele, bese uphindela emuva ku-Pilates ukuhamba-phandle ube iplanki uye ku-Pilates uphakamise (qaphela ukufana ku-yoga's chaturanga dandasana) . Kungaba nokufundisa kakhulu ukushintsha emuva nangemva ngale ndlela.
3 - Ukuma Kwamahlombe
Qala ukulala emhlane wakho ngamadolo akhohliwe, izinyawo zihlala phansi phansi.
Izingalo zakho zisezinhlangothini zakho ezineminyango yezingalo namahlombe ukucindezela kancane ukuya emathini ukuvula isifuba.
Bhala: Phakamisa amadolo, uphuthukise ama-crease ezinqulwini.
I-Exhale: Hlanganisa imisipha yakho yesisu bese ucindezela phansi ngezingalo zezingalo zakho nezintende zezandla ukuze unwebe imilenze yakho futhi ubenze phezu kwekhanda lakho, uphakamise izinyathelo zakho ukuze imilenze yakho ibe ngamasentimitha angaba ngu-45 phansi ngemuva kwakho. Isisindo sisemahlombe akho nasezingalweni, hhayi entanyeni yakho.
Letha izandla zakho ngemuva kwezinkalo ukuze usize ukusekela umgogodla.
Yelula intamo yakho-ikhanda kude namahlombe, amahlombe ahamba phansi ngemuva.
Qhubeka ufinyelela emzimbeni wakho ophansi phezulu, ukwandisa izinyathelo nemilenze ekubhekeni. Ungangeni emanzini nasesikhumeni.
Bamba ukuphefumula okunguhlanu noma ngaphezulu.
Letha imilenze yakho phansi phansi ebusweni bakho ngaphambi kokuba uphume ukuze uqhube umgogodla wakho phansi.
Bona futhi i- sarvangasana .
I-Pilates iyaphawula: Lokho okushiwo yi-shoulder shoulder kuyindlela esekelwe yokusebenza ngesimo esiphendukekile kwezinye ze-Pilates zokuzivocavoca njengejack umsila nokulinganisela kokulawula. E-Pilates, sivame ukuhamba ngalolu hlobo ngezingalo eceleni kombhede. Lapha, ukwesekwa ezandleni kungakusiza ukuthola indawo efanele emahlombe akho, hhayi entanyeni yakho, ukusabalalisa isisindo kanye nasemhlane wezingalo . Futhi, ukubambelela kwesigcawu esisekelwayo kuzokusiza ukuthi uthole ukuphakama emgqeni wezintambo kanye nasezinkalweni okudingeka wenze i-Pilates yokuzivocavoca okusekelwe ekusebenzeni.
4 - Pose Pose
Qala ukulala emhlane wakho ngamadolo akhohliwe, izinyawo zihlala phansi phansi.
Izingalo zakho zisezinhlangothini zakho ezineminyango yezingalo ezigxilisa kancane ematheni, evula isifuba.
Bhala: Thatha amadolo akho uphinde ukhulise i-crease ezinqulwini.
I-Exhale: Cindezela phansi phansi ngemuva kwezingalo zakho nezindwangu. Yandisa imilenze yakho bese uwaletha phezu kwekhanda lakho. Qhubeka ukuhamba, Ukuphakamisa izinkalo zakho ukuze imilenze yakho ibe ngu-45 degrees phansi ngemuva kwakho. Isisindo sisemahlombe akho nasezingalweni, hhayi entanyeni yakho.
Letha izandla zakho ngemuva kwezinkalo ukuze usize ukusekela umgogodla.
Faka: Hamba intamo yakho-ikhanda kude namahlombe, amahlombe ahamba phansi ngemuva.
Exhale: Thatha imilenze yakho phansi emva kwakho. Yiya kuphela ngangokunokwenzeka ngaphandle kokuthatha isisindo entanyeni yakho. Gcina imilenze yakho iqondile futhi ndawonye ngangokunokwenzeka.
Ukusekela lokhu kuthutha ngokugcina isikhathi somgudu; ukuhambisa amathanga phezulu, kude nesisu nangokusebenzisa imisipha yakho yesisu ukuze uthole usizo kulo lonke.
Bamba umzuzu owodwa kuya kwemihlanu.
I-Exhale ukugoqa umgogodla phezu kombhede. Ukusekela ukuqhutshwa phansi ngokucindezela emgqeni onemigqa yezingalo zakho nezindwangu kanye nokusebenzisa imisipha yakho yesisu ukuze ulawule.
Futhi bheka halasana .
I-Pilates ithi: Ungase ubone okuningi kwama- Pilates roll-over namanye ama-Pilates umzimba. Okuphuma ngaphandle kokuhlala emkhaleni, indawo evulekile kakhulu yokuzivocavoca, yithuba lokuthola ngempela ukuphakama kwemisipha yomzimba eyenza lokhu kube kuhle kakhulu emuva futhi hhayi ukuwa kwesisindo emgodleni nasemagxeni. Ungaxhomeki ekusekeleni kwezandla zakho, kodwa sebenzisa ukuze uthole ukuphakama, ukulungisa isimo sakho somlenze nokusetha leli phuzu engqondweni / umzimba wakho ukuze ukwazi ukushaya kahle njengoba uhamba ngama-exercises e-Pilates. Amanye ama-Pilates ajwayelekile ekusebenziseni umshini kanye nemishini ayithathi izinyawo kuze kube sekugcineni, ngaphezulu, isibonelo, kepha izimiso ziyafana.
5 - I-Twist Cross-Legged Twist
Hlala ubude phansi phansi. Ungase ufune izinyathelo zakho ziphakanyiswe kancane ngengubo eboshwe.
Faka futhi ujikeleze isibindi sakho ngakwesokudla. Inhloko yakho ihlala ehambisana ne-torso. Izinkalo zakho zihlale ngisho.
Njengoba uvula, faka isandla sakho sobunxele ngaphandle kwegama lakho langakwesokudla.
Ingalo yakho yangakwesokudla iphuma ngqo kusuka ehlombe langakwesokudla . Vumela isandla sokunene sithole phansi.
Bamba ukuphefumula kwamathathu kuya kwabahlanu.
Bhala ukuze ukwandise umgogodla wakho njengoba ubuyela emuva ubheke phambili.
Phinda ngaphesheya.
I-Pilates iyaphawula: Lesi sici esilula sinikeza isisekelo esiqinile futhi sinokulawula okuningi njengoba usebenzisa ukulandelana komnene ukwandisa ukuqhuma kwesibindi. Sebenzisa lo msebenzi ukuze uqonde ukuqonda kwakho ukuthi umgogodla wakho ungakhuphuka kanjani e-pelvis esitebeleni ekuzivocavoca njenge- spine twist noma ekuqaleni kwama- Pilates . Ukuthatha isikhathi sakho nge-twist kungakusiza ukuthi ufunde indlela yokuguqula ngayo amahlombe akho okulinganiselayo futhi ikhanda lakho lihambisana nomgogodla wakho kunokuhamba phambili, okuvame ukwenzeka njengoba sihamba ngezintambo zesikhala.
6 - I-Bridge Pose
Qala ukulala emhlane wakho ngamadolo akhohliwe, izinyawo zihlala phansi phansi.
Zizwa umgogodla wakho ude kakhulu phansi njengoba udweba imisipha yakho esiswini nangaphezulu.
I-Inhale: Cindezela ngezinyawo zakho ukuphakamisa izinyathelo zakho ngqo lapho amahlombe akho, izinqulu, namadolo akho emgqeni ohlangene. Ungakwazi ukungena emgqeni omkhulu ukusuka lapho uma ukwenza ukunyakaza okude, hhayi ukukhuphuka emuva. Gcina imilenze yakho ihambisana. Qinisekisa ukuthi isisindo sakho sihlala emahlombe akho, hhayi entanyeni yakho.
Phendulela amahlombe akho ngaphandle bese ulethe izingalo zakho eziqondile ngaphansi kwakho emathini ukuze ukwazi ukuhlanganisa iminwe yakho.
Bamba ukuphefumula kwamathathu kuya kwahlanu.
I-Exhale ukubeka umgogodla wakho ematheni, ama-vertebrae ngama-vertebrae.
Bona futhi: Setu Bandha Sarvangasana
UPilates uyaphawula: Senza okuningi kokuzivocavoca phambili phambili ePilates, ngakho-ke kufanele siqaphele amathuba esinawo wokuzivocavoca emuva kwesikhathi . I-Yoga bridge pose ifana ne- Pilates shoulder bridge , ngaphandle kokuthi ungayithatha i-arc uma izwa kahle, futhi kukhona ukuvula okunye kwamahlombe njengoba izingalo zingena ngaphansi kweminwe. Zama lokhu kuvula amahlombe ngezikhathi ezithile njengoba wenza i-Pilates bridge noma udinga ukugoba emuva .
I-7 - I-Corpse Pose
Lala phansi phansi imilenze yakho iqonde futhi ihlukane kancane.
Izingalo zakho ziqondile, kancane kancane ezinhlangothini zakho, izintende.
Hambisa amahlombe akho phansi, kude nezindlebe zakho.
Hlanganisa umzimba wakho wonke, kufaka phakathi ubuso bakho nentamo.
Yenza ukunaka kwakho emoyeni wakho.
Qhubeka uvumela umzimba wakho ukuba uphumule futhi ukhululeke phansi.
Phumla ngamaminithi angu-10 noma ngaphezulu.
Futhi ubone i- savasana .
I-Pilates ithi: Ukuphumula okujulile ngemuva kokuzivocavoca kudumisa imijikelezo yemvelo nokuphumula okusigcina thina, nezwe esiphila kulo, silinganisela. Lokhu kuhlale kuyingxenye ye-hatha yoga, kodwa e-Pilates, ngezinye izikhathi sibuyele emuva ngqo osukwini lwethu, okulungile. Kodwa i-savasana ngezikhathi ezithile kuyindlela enhle yokuhlanganisa umsebenzi owenzile ku-Pilates noma i-yoga.
Ngendlela, uJillian Hessel, umfundi oqondile wePilates Elder Carola Trier, uthi uCarola wenza wonke umfundi aphumule ezindlini zokuphumula ngemuva kokusebenza kwama-Pilates.