Abagibeli bavame ukuzwa ukuqina emaceleni amakhulu ama-muscle asetshenziselwa ukugibela ibhayisikili: amathole, ama-quadriceps, ama-hamstrings, ama-glutes, iziqhwa, amahlombe, nentamo ikakhulukazi adinga ukunwetshwa njalo. Lolu chungechunge oluncane lwe-yoga poses lenzelwe umqhudelwano wezokuzilibazisa futhi kufanele lwenziwe uma imisipha ishisa kakade. Kuwusizo ukuba nezindawo ezimbalwa ezisezingeni eliphezulu , nakuba ungakwazi ukungena endaweni yezindlu uma ungenabo (ibhande lisebenza njengengubo, amabhuku noma amabhokisi angama emabhuloki).
1 - Ama- Tilts asePelvic
Qala ngalolukhululo oluhle, olunomusa we-back back. Cabanga ngesikhumba sakho njengesitsha samanzi. Ngenkathi ulele emhlane wakho ngamadolo akhohliwe, thinta i-pelvis yakho emuva ukuze amanzi agcwale esiswini sakho kanye nezinkinobho zakho zomgogodla zensimbi phansi. Faka futhi ukhululeke. Phinda lokhu cishe izikhathi eziyishumi. Ukunyakaza kuyinkimbinkimbi kodwa kuyasebenza.
2 - Supine Twist Spin - Supta Matsyendrasana
A welula for glutes, emuva, namahlombe. Uma intamo yakho ikukhathaza, ungayigcina endaweni engathathi hlangothi esikhundleni sokuyijika ohlangothini. Qiniseka ukuthi wenza izinhlangothi zombili.
3 - Uhlezi Ngaphambi Kokugqama - I-Paschimottanasana
I-classic hamstring stretch, isitayela se-yoga. Lokhu kusho ukuthi akukhona konke ngokuthinta izinzwane zakho. Sebenza ekuthutheleleni ebhontshini phambili ngokushintshanisa kusuka esikhwameni sakho (njengokwakheka kwe-pelvic, ngenhla) ngenkathi ugcina isikhathi somgudu esikhundleni sokungena kuwo. Futhi sebenzisa ukuphefumula kwakho, ukwandisa umgogodla ngamunye ukufaka futhi ukujula ukugoba phambili ekuphumeni kwakho konke.
4 - I- Cow Face Pose - iGomukhasana
Sibheka phambili ekugxileni kwehlombe lapha, ngakho-ke uma unamadolo azwelayo, vele ugcine imilenze yakho nje njengenhla yangaphambili. Sebenzisa ibhande phakathi kwezandla zakho uma kunesidingo.
5 - Ikamela Elikhulu - Ustrasana
I-quads, imisipha emikhulu phambi kwamathanga, ikakhulukazi kunesidingo sokweluleka. Ingabe ikamela linamabhuloki ngaphansi kwezandla zakho ukuze kugcizelele i-quad elula ngaphezu kokugoba emuva. Gcina intamo yakho isikhathi eside esikhundleni sokuvumela ikhanda lihlehlise.
6 - Lunge
Ama-lunges ahlukene kakhulu ama-flexible hip, iqembu lezinsimba ezilawula ukunyakaza kwemilenze ekubhekaneni ne-torso. Yenza zombili izinhlangothi. Ungaphonsa ibhande elingemuva emgqeni uma lokho kukhululekile kakhulu.
7 - Malasana - Garland Pose
A welula for the hips, groins, kanye nezinyawo. Zama ukugcina isikhathi somgudu esikhundleni sokuqhubekela phambili. Thatha i-padding, njengengubo ehlanganisiwe, ngaphansi kwezithende uma ingafiki phansi. Uma ukuxubha kunzima kakhulu kuwe, ibhokisi lokubeka ngaphansi kwe-butt yakho ukuhlala kulo lingasiza.
8 - Iphiko Elikhulu Elimnyama - U-Utthita Hasta Padangusthasana
Ukuze ujabule, zama ukungena kulokhu kusuka ku-odlule, i-garland pose. Gcina ithoyizi lakho elikhulu lesokudla ngakwesokunene se- Yogi ngenkathi usu-squat. Woza ukuma ngokuqondisa umlenze wesobunxele ngenkathi ubamba izinyawo. Uma umile emlenzeni wesobunxele, sandisa umlenze wesokudla ukuqondisa ngqo. Sebenzisa i-strap uma kunesidingo ukuze uthole ukulula okuhle ekhalini. Bese uvule umlenze wesokudla bese wehlisa phansi ku-squat ukwenza olunye uhlangothi. Lokhu kusebenza kuzophinde kuthuthukise amandla akho omzimba nokulinganisela. Uma ufuna ukuthatha kalula, yenza inguqulo ekhonjiwe yalokhu pose.
9 - Pigeon Pose - Eka Pada Rajakapotasana (Mermaid Ukushintsha)
Ukuvula okukhulu kwe-hip futhi welula ama-glutes. Qala nge-pigeon prep prep for the back leg. Uma uzwa ukhululekile lapha futhi ufuna enye i-quad elula, hamba kulesi simo sokuhluka kwe-mermaid ne-knee bent back.
10 - Imisongo Phezu Kwodonga - Viparita Karani
Qedela ngokunikeza imilenze yakho ukuphumula okuhle kulokhu kuthunyelwa kokubuyisela .