Ekupheleni kweseshini ye-yoga, thatha isikhathi sokupholisa phansi nabanye abavula ama-hip, ukuguquka okunciphile, nokuguquka okungahambi kahle. Lezi zimo zingase zihlale zodwa uma ufuna nje ukuphumula umzimba wakho, kodwa uzoya ngokujulile uma ushisa. Izincomo zinconywa ezinye izimo futhi zingasetshenziswa njalo ekuhlangenwe nakho okubuyisela okunye.
I-Pigeon Pose (Eka Pada Rajakapotasana)
Qala ngokuthatha ijuba elide ohlangothini ngalunye. Qala ngomlenze wesokudla phambili. Qinisekisa ukuthi uzenzele ngengubo noma uvimbele ngaphansi kwesigqondi esifanele uma ungafihleli phansi uqobo. Kubalulekile ukuthi uzizwe uxhaswa lapha ukuze ukhululeke futhi ukhululekile.
Ngena emgodleni owedlule, uvumele isisindo se-torso yakho sihlale emlenzeni wakho wangaphambili. Ungaphakamisa phansi futhi uphansi izikhathi ezimbalwa ngaphambi kokungena endaweni ehlanjwe. Uma izibikezelo zakho zingafinyeleli phansi, sebenzisa i-block noma ezimbili ngaphansi kwazo. Uma izibikezelo zakho zifika phansi phansi kalula, welula izingalo zakho futhi ulethe ikhanda lakho emathini noma ebhodini.
Yenza ukunaka kwakho ezinqulwini zakho. Owesokunxele angase abe mkhulu kunokunene kusukela ukuthambekela ukugoqa kancane ngakwesokudla. Zama ukuzilinganisa. Hlala imizuzu emibili noma cishe ukuphefumula okungamashumi amabili. Bese uphinda inqubo ngomlenze wesokunxele phambili.
2 - iBridge Bridge
Roll over on your back. Bhonqa ngamadolo bese uletha izinyawo zakho phansi phansi eduze kwe-butt yakho. Yiba ne- block eduze. Uma uphumule, phakamisa izinyathelo zakho phansi futhi ulayishe ibhulogi ngaphansi kwe-sacrum yakho, ungene ebhuloho elisekelwayo .
I-block inezinhlangothi ezintathu ezingafani, ngakho-ke sinqume ukuthi ufuna ukuphakama kangakanani. Njengoba siphelile phansi, gcina ukhululekile. Vumela i-sacrum ihlale ku-block. Gcwalisa amahlombe akho phansi bese uhlala ukuphefumula kuka-10-20.
Ukuze uphume, cindezela izinyawo zakho ngokuqinile futhi uphakamise izinyathelo ngaphambi kokukhipha ibhulogi bese ukhulula umgogodla wakho phansi. Thatha izinyawo zakho ububanzi njengombane wakho futhi uvumele amadolo akhoke ndawonye. Hlala lapha ukuphefumula eziningana.
3 - Kunqatshelwe i-Goddess Pose (Supta Baddha Konasana)
Letha izinyawo zezinyawo zakho ndawonye eduze kwe-butt yakho futhi uvumele amadolo akho avulekele ohlangothini kunkulunkulukazi . Kunezinhlobo zezindlela ezahlukene zokusakaza lapha.
Ukuze uthole okuhlangenwe nakho okuphumuzayo kakhulu, ulethe izingubo ezigoqiwe , i-block, noma i-bolster ngaphansi kwamadolo onke uma engasondeli phansi. Hlala ukuphefumula kuka-10-20.
4 - Supine Twist Spin (Supta Matsyendrasana)
Lungisa imilenze yomabili bese ususa noma yiziphi izisetshenziswa. Bhonqa idolo lakho lokunene bese ulidweba esifubeni sakho. Scoot yakho ekhohlo ngakwesokunene njengoba uhola idolo lakho langakwesokudla emzimbeni wakho phansi, ungena ku- spine twist spist .
Nweba ingalo yakho yangakwesokudla nge-perpendicular emzimbeni wakho bese uvula ikhanda lakho ngakwesokudla. Faka ukucindezela komnene ngesandla sakho sobunxele ngakwesokudla sakho. Vala iso lakho bese ubala ukuphefumula kuka-10-20. Bese ubuyela emuva emadolweni akho esifanele esifubeni sakho bese ushintsha izinhlangothi.
5 - Baby Happy (Ananda Balasana)
Zondeza zomabili amadolo esifubeni sakho bese ubanika isikhonkwane. Bese uhlukanise amadolo akho emigodini yezandla zakho bese uvula izinyawo zakho ezinyaweni. Ama-shins akho azoba yi-perpendicular kuya phansi. Ungakhetha ukubamba ngaphakathi noma ngaphandle kwezinyawo zakho, noma yikuphi ozizwa kangcono. Lona umntwana ojabule . Ngomusa udonsa izinyawo zakho phansi. Hlanganisa kancane ohlangothini ngalunye, uhlasele i-sacrum, uma lokho kukuzwa kahle. Thatha okungenani ukuphefumula kweshumi.
6 - Imithwalo Ephezulu Ngodonga (Viparita Karani)
Hambisa odongeni. Ukuze ungene ku-viparita karani, ulale ngakwesokunene sakho ngamadolo akho ngokuqinile esifubeni sakho nesikhumbuzo sakho odongeni. Roll ngakwesobunxele bese wandisa imilenze yakho ngqo phezu kodonga. Ungakwenza lokhu nge-bolster ngaphansi kwe-butt yakho uma uthanda. Ungazama futhi ukuthatha imilenze ibe nesimo esikhulu V. Ukuze uphume, bhonqa amadolo esifuba sakho bese uqaqa ngakwesinye icala.
7 - I-Body Pose (Savasana)
Ukuze ulungiselele i- savasana , hlala kude nodonga bese ulala phansi ngemuva kwakho. Hlanganisa imilenze yakho kancane bese uvumela izinyawo zakho ukuba ziwele ngaphesheya. Vula izintende zezandla zakho ukuze ubheke phezulu. Qinisekisa ukuthi awuthinti lutho futhi ungazitholela ngokuphelele. Nanka amanye amathiphu we- savasana namaprosesa angathuthukisa isipiliyoni sakho. Setha i-timer bese uhlala lapha imizuzu eyishumi.
8 - I-Easy Pose (Sukhasana)
Ngemuva kwe-savasana yisikhathi esihle sokuhlala ekuzindleni imizuzu embalwa uma ufuna. Hlala lula ngokufaka ngengubo eboshwe noma i-bolster ngaphansi kwesihlalo sakho. Vumela izandla zakho ziphumule emadolweni akho noma emathangeni akho. Vala amehlo akho bese ugxila ekuphefumuleni kwakho. Uma ingqondo yakho ihambela, yibuyisele emuva emuva emakhompheni akho nangama-exhales. Setha i-timer imizuzu emihlanu noma eyishumi.