Ufuna ukuthuthukisa amandla akho omlenze nencazelo ye-muscular nge-yoga? Imibuzo emihle iyindlela yokuhamba. Ukuze ube namandla, zama ukukhulisa izikhathi zakho zokubamba kuzo zonke lezi zimo. Qala ngemiphefumulo emihlanu kuya kwemihlanu bese usebenza phezulu lapho. Sivame ukuhamba masinyane ngokusebenzisa lezi zikhundla ekilasini lokugeleza, kodwa ukubamba isikhathi eside kunomphumela ohlukile. Gcina amathanga ahlanganyela kulo lonke futhi udwebe ngamadolo akho.
Imilenze yakho ingagubha ekuqaleni kodwa kunjalo. Izilinganiso ezimileyo kuyindlela enhle yokugxila emandleni omlenze kodwa futhi ukuletha ingqikithi.
Abaqalayo
Ngaphansi Ukubhekana Nenja - Adho Mukha Svanasana
I-Downdog ivame ukubizwa ngokuthi ukuphumula, kodwa konke okuyiwona ngempela kuyizingalo zakho. Qaphela ukuthi isisindo sakho sibuyele emilenzeni yakho, ngokuvamile evame ukuqina kwesisindo, inika izingalo zakho ukuphumula ekuthwaleni isisindo sakho. Ngakho qiniseka ukuthi ugcine izinyathelo zakho phezulu futhi izithende zihambela phansi kule pose.
I-Angle Side Extended Pose - Utthita Parsvakonasana
Kuvame ukugcizelela ukuma kwesandla kule nkinga, kodwa akukhathaleki ukuthi ngabe uhlala phansi emthonjeni wakho noma ulethe isandla sakho kuze kube sekugcineni uma uhlala ejulile emadolweni akho ngaphambili. Gxila ekwenzeni ithanga lakho lifanele phansi phansi ngamadolo phezu kwesikhumba bese uvumela ingalo iwele lapho ingase khona.
Intaba yezintaba - Tadasana
Ngisho nokuma okulula kokuma kungase kube ukuqeqeshwa uma uhlala uhlanganyela.
Ukuze imilenze, lokhu kusho ukusakaza izinzwane zakho ngokubanzi futhi udwebe emisipha yethanga. Amathanga abe nokujikeleza okungaphakathi ngaphakathi, okwenyuka kwamathambo ahlala.
Piramidi Pose - Parsvottonasana
Futhi, konke okuphathelene nokugcina imisipha yakho isebenzayo kule nkinga, izintambo ezincane zidonsa amadolo.
I- microbend emgqeni wangaphambili izosindisa ukujoyina kwakho ngokuhamba kwesikhathi, ikakhulukazi uma ujwayele ukucindezeleka.
Amandla Aphakanyisiweyo Aphelile - U-Urdhva Hastasana
Ukuqhubeka nokubandakanyeka nokulungiswa okwenzile entabeni pose (ngenhla).
Ukumiswa Okuphambili - Uttanasana
Enye indlela esiyenza ngayo kaningi ukuthi kulula ukuyibuka ngaphezu kokusondela ngaso sonke isikhathi. Ukuze ujulise ukugoba kwakho phambili, vumela ukujikeleza kwakho kuvele kwesikhumba esikhundleni sokubuyela emuva.
I-Standing Straddle Forward Bend - iPrasarita Padottanasana
Kufana ne-uttanasana, kodwa ngezinyawo ezahlukana. Nakuba ngokuvamile kucatshangwa ukuthi "umgomo" walokhu kuzama ukuthola ikhanda lakho phansi, akusilo ngempela lokho. Eqinisweni, ngivame ukubona abafundi bethatha isimo esikhulu kakhulu ukuze baguqule amakhanda abo phansi. Ngincoma ukuthatha izinyawo ngokubanzi kunamaphesenti angama-3.5 (unike noma uthathe, kuye ngokuthi ubude bakho) ngoba ukuvuleka kwakho kwavula amaqabunga akho kuze kube yilapho ubheka futhi uchitheka.
Isihlahla Sezihlahla - Vrksasana
Ukulinganisa kokuqala kubangelwa abantu abaningi. Buka lapho ubeka khona unyawo lwakho uma ufaka emlenzeni ohlukile. Hamba ngenhla noma ngezansi kwegolo, ugweme ukujoyina uqobo. Ungaba yi-wobbly futhi kuhle.
I-Triangle Pose - Trikonasana
Njengoba nje ku-prasarita padottonasana (ngenhla), ungalingeka ukuba uthathe umlenze wakho ububanzi ngomzamo wokuthola isandla sakho eduze.
I-pose ayikho ngempela lokho. Ngokuphathelene nokwakha isisekelo esiqinile emilenzeni evumela ukuthi uvula isifuba ngokugcwele.
I-I-Virabhadrasana I
I-Warrior poses yindawo enhle ukuqala ukulandelana kokuma kokuma . Ngesibindi mina, izinkalo zibhekene phambili. Zama ukwehlukanisa izinyawo zakho ezinhlangothini zombhede wethu uma uzizwa kunzima ukugcina iphuzu le-hip emlenzeni wakho wangemuva ubheke phambili.
I-Warrior II - i-Virabhadrasana II
I-Warrior Ii ijwayele ukulandela izithende zempi mina, kodwa idinga ukuvulwa kwezinyathelo eceleni kombhede. Hlala ngokujulile emadolweni angaphambili ukuze usebenzise imisipha yamathanga.
Okuphakathi
Usihlalo we-Awkward - Utkatasana
Ukugxila emilenzeni, kungakhathaliseki ukuthi ungaphansi kangakanani nokuthi ungayibamba isikhathi esingakanani. Ngithola kuyasiza ukugcina izithamela zicindezela ndawonye futhi zicabange ngemilenze njengeyunithi eyodwa. Ukuphefumula kweJjayi nakho kubalulekile.
I-Eagle Pose - i-Garudasana
U-Eagle ungalandela kusuka ku-utkatasana (ngenhla nje) ngoba imilenze yakho isivele isesimweni esifanelekile. Ukuphazamisa imilenze yakho nokulinganisa kwenza lokhu kube umqinisi oyinhloko futhi.
I-Half Moon Pose - i-Ardha Chandrasana
Enye ithuba lokusebenza emandleni omlenze nokulinganisa. Umlenze ophakanyisiwe udinga ukuhlala nje njengoba usebenza lapha njengomlenze wokuma.
King Dancer Pose - Natarajasana
Ukuqhubeka komsebenzi kwaqala ngomuthi pose (ngenhla). Kuyasiza ibhalansi yakho ibe ne- drishti noma iphuzu elibalulekile elingashukuthi.
I-Reverse Warrior
Ukuze usebenze imilenze, khumbula ukuthi njengoba nje isifuba sakho sigxilile emuva, umlenze wangaphambili udinga ukuhlala uguqa ngokujulile ngamadolo akho phezu kwe-ankle.
I-Triangle Pose Yokuvuvukala - iParivritta Trikonasana
Ukusethwa kwemilenze kugeleza kahle kusuka emipiramidi pose (ngenhla). Imilenze yenza njengendawo yokugcina i-ankle ye-pose, ihlinzeka indawo lapho isifuba singavulwa khona, ngakho-ke baqhubeke besebenza ngokuqinile ngaphandle kokuvala amadolo akho.
I-Warrior III - i-Virabhadrasana III
Ngincoma ukwenza lokhu ngezandla zakho ezinqulwini zakho ukuze uzizwe uma zisezingeni. Kungenzeka ukuthi ohlangothini lomlenze ophakanyisiwe uzodinga ukulala, ngakho-ke sebenzela ukuyihlunga ngenkathi ugcina umlenze wakho ufana phansi.
Okuthuthukisiwe
I-Half Moon Plevolved Revolution - Parivritta Ardha Chandrasana
Le pose ihamba kakhulu futhi konke kuxhomeke ekuzinzekeni komlenze wakho wokuma. Ukulinganisela nokuguqulwa ngumsebenzi omningi, ungasho ukuthi ukugcina umlenze ophakanyisiwe uphakeme futhi uqonde.
Wheel Pose - U-Urdhva Dhanurasana
I-wheel pose idinga imilenze enamandla ukuphakamisa umzimba wakho nokuthwala ubunzima obuningi lapho ubamba isikhundla. Kubalulekile ukugcina izinyawo zakho zingapheli futhi amadolo agxila ngasekuqaleni kwakho.