Ezinsukwini ezithile, akunakwenzeka ukufaka ihora eligcwele le-yoga. Kodwa izinsuku eziningi zizovumela lokhu kulandelana kwamaminithi angu-10 kuya kwangu-15 okulula ngemuva, ama-hamstrings, nezinkalo. Lezi zindawo eziyinkinga kubantu abaningi. Cabanga ngalokhu kulandelana njengendlela yakho yesondlo. Kuzokugcina usebenza ngokushelela kuze kube yilapho ungena khona ukuze uphume ngokugcwele.
1 - Qala Ngama-Tilts AmaPelvic
Ambalwa ambalwa amathanga angaphansi kwe-pelvic azoveza noma yikuphi ukulandelana kobuhlungu obuncane bokubuya emuva nokuqina. Ngemuva kwemijikelezo engu-10 ukuya kwezingu-20, cishe uzozizwa unomkhawulo owengeziwe. Yenza kancane kancane futhi uqhubeke kuze kube yilapho inhlangano izwa iluhlaza futhi ihle.
Khumbula-ama-pelvic tilts ahlakaniphile. Uvele ugoqa izintambo zakho ebusweni bakho, njengoba kubonisiwe, ngaphandle kokuphakamisa uhlaka lwakho phansi. Kufanele uqale nge-back back yakho nje ephihliwe kancane, futhi njengoba wenza ukunyakaza kufanele uzizwe emuva kwakho phansi phansi ucindezela phansi.
2 - I-Cat-Cow isondela ukufudumala isihlahla somgogodla
Qhubeka ukufudumala emuva ngemuva kwezintambo ezinhlanu kuya kwezingu-10. Uma ukunyakaza kuzwa ukuthi uyazijwayele, kungenxa yokuthi i-pelvis ihamba ngendlela efana ncamashi njengokwenyuka kwe-pelvic. Ikati yokweba isilwane landisa ukuthi ukuhamba kuyo yonke umgogodla, kusiza ukuvusa nokuvuselela umzimba wakho wonke.
Qinisekisa ukuthi unake umoya wakho njengoba uhamba phakathi kwalezi zinto. Hamba lapho uvala ngemuva bese uphuma lapho ujikeleza umgogodla. Qalisa ukunyakaza ngalunye kusuka ku-tailbone yakho bese uvumele ukuthi iqhume umgogodla. Hambisa ikhanda lakho ekugcineni.
3 - Ukuhlehla Ukubhekana Nenja Kuhle Kumzimba Wakho Wonke
Cindezela emuva kuzinja ezibheke phansi . Ungabamba isikhundla noma ugobe imilenze, uguqe idolo elinye bese omunye. Bhonqa amadolo bese ufinyelela phezulu phezulu. Bese uqondisa kancane imilenze. Thatha noma yiziphi ezinye izinyathelo ezikusiza ukuthi ungene ngemvume. Uma uzizwa ulungele, bamba ukuma kwe-five to ten breaths.
4 - Lungisa ukuchofoza ama-Hips akho kanye nezintambo
Hamba unyawo lwakho lokunene phambili eduze kwesandla sakho sokunene, ungene endaweni ephansi. Ungase ufune ukuphonsa phansi emadolweni akho emuva phansi ukuze uqale ukwelula okuhle kokubili. Gcina umlenze onqenqemeni uma uqala ukuqala ukungena emigodini yakho, egijima ngaphesheya kwamathanga akho.
5 - Leg Leg Lunge
Lungisa umlenze ongemuva uma usuwise phansi phansi amadolo. Kancane kancane uqondise umlenze wangaphambili njengoba uphambili ukugoba phezu komlenze. Zama ukubeka phansi inyawo phansi bese ungaphoqeleli umlenze ukuba uqonde. Ungasebenzisa amabhlogo phansi kwezandla zakho uma ungafinyeleli kalula uma ulungisa umlenze wangaphambili.
Phindela ngakolunye uhlangothi bese ubuya inja ehla. Bese uhambisa unyawo olungakwesokunxele phambili ngakwesokunxele bese uthatha amaphaphu akho ngaphesheya. Buyela enja ehla uma usuqedile umlenze wesokunxele.
6 - Ukuphumula kweMlima nokuPhakamisa izikhali
Hamba ngezinyawo zakho phambi kombhede uze ume endaweni ehamba phambili. Bhonqa ngamadolo bese uhamba kancane kancane ukuma entabeni pose-tadasana .
Lokhu akuboniswa, kodwa kusuka lapha ungase ufune ukwenza izingxenye eziningana ze- sun salutations . Uma unesikhathi nesikhombiso, ungenza izixwayiso zelanga ezigcwele lapha esikhundleni salokho.
Kusuka entabeni yonke, thatha izingalo ohlangothini oluya phezulu. Cindezela izintende zezandla, ufike ezingeni eliphakanyisiwe-u-urdhva hastasana . Qiniseka ukuthi uslayida amahlombe akho phansi, kude nezindlebe zakho.
7 - Ukuma phambili Bend-Uttanasana Ukusebenza on the Hamstrings
I-Swan iwela phansi ibheke phambili i-bend-uttanasana . Khuphuka uphinde uthumele isikhumba emuva ku-uttanasana. Ukuze uthole i-hamstring enhle, yenza lokhu kancane kancane.
Ngenkathi kulesi bhinqa phambili, ungase ufune ukwenza ukuhluka okumbalwa ukuze uzenze ngokujulile ukungena. Ungazama ukuthatha ukhiye wezinyosi ze-yogi ngeminwe yakho ugibele ezungeze izinzwane zakho ezinkulu ukujula ipolisi yakho phambili. Uma kulula lokho, zama ukuphonsa izintende zezandla zakho eziphakanyisiwe ngaphansi kwezinyawo zakho. Omunye omuhle ukuguqa ngamadolo bese uletha izintende zezandla ezibhekene nezinyawo zakho. Bese usebenza ekuqondiseni imilenze ngenkathi ubeka izintende zezandla. Qinisekisa ukuthi ubeka isisindo emaqenjini ezinyawo zakho ukuze izinyathelo zakho zihlale ngqo phezu kwezinyawo zakho. Uma wenza lokhu ubeka ekhaya, ungathatha isikhathi esiningi njengoba ufuna ukuphuma, ithuba lokuthi ungangeni ekilasini.
8 - Pigeon Pose-Eka Pada Rajakapotasana
Ukuze uvule i-hip yakho, ingabe i- pigeon pose , ubeka isikhwama ngaphansi kwesihlalo lapho kudingekile. Kungcono ukuhlala emgodleni ohamba phambili enhlanini yokuphefumula okujulile ukunikeza isikhathi somzimba wakho ukukhulula. Uma wenza lokhu nsuku zonke, uzobona ngempela umehluko.
Uma ukhetha, thatha iso le-sindles pose esikhundleni. Lokhu kubaluleke kakhulu ukulingana okufanayo kodwa wenze amanga ngemuva kwakho. Kungaba mnandi uma i-pigeon inamandla kakhulu.
9 - Ukukhetha kukaJogi-Yenze Yakho
Buza umzimba wakho ukuthi yisiphi isimo esidinga ngempela namhlanje. Hlanganisa kulokho okuzizwa luqinile bese ugxila lapha. Ungakhathazeki ngisho noma isikhundla sakho asiyona yogayela evamile. Uma usulungele ukuphefumula phansi, umntwana ojabulayo noma i- supine twist yizinketho ezinhle.
Uma uzizwa unamandla, thatha leli thuba ukuze usebenze kwi-pose ofuna ukuyithuthukisa, mhlawumbe ukuguqulwa okunjenge- headstand noma ibhalansi yesandla njengenhlanzi. Ukuchitha nje imizuzu embalwa ngosuku ngosuku oluyinkimbinkimbi kwenza umehluko omkhulu njengoba uthola ukuzethemba futhi usebenze ngamandla akho futhi uguquguquke.
10 - Ukuphumula e-Body Pose-Savasana
Sebenzisa imizuzu embalwa ukuphumula emzimbeni ukuze uvumele umzimba wakho uzuze izinzuzo zomkhuba wakho ngaphambi kokuqhubeka nosuku lwakho. Ukusebenzisa izisetshenziswa ngesikhathi savasana kungasiza ukwenza lokhu kube lula futhi kuphumule.
Izwi elivela
Ukuchitha imizuzu engu-10 kuya kwangu-15 ngosuku kulezi zimo kuzothuthukisa umkhuba wakho we-yoga. Ngokuhamba kwesikhathi, uzobona umphumela omuhle owenza njalo lezi zinsuku kuzinhlelo zakho zokuhlala isikhathi eside.