Ngokukhulelwa okuvamile, asikho isizathu sokuthi awukwazi ukwenza i- vinyasa flow flows ku- trimester yakho yesithathu uma nje uzizwa. Kodwa-ke, njengoba isisu sakho sikhula kakhulu kunezimo ezithile eziphakanyisiwe ezihlelwe ku- classic sun salutation poses okuhloswe ukuba uzizwe ukhululekile futhi ukusiza ukulungiselela umzimba wakho ukulethwa. Ungaqala ukufaka lezi noma kunini ngesikhathi ukhulelwe, kokubili ekilasini nasekhaya. Isixwayiso selanga esilandelayo ngaphambi kokubeletha sisekelwe encwadini efundiswa uMia Borgatta weMa Yoga eNew York City.
1 - I-Armed Arms Pose - U-Urdhva Hastasana
Qala ngokuma ku- tadasana , kodwa thatha izinyawo zakho ububanzi njengombane wakho.
Faka.
Letha izandla zakho phezulu esikhungweni senhliziyo bese ufinyelela izingalo zakho edilini elifika e- urdhva hastasana . Izintende ziyakwazi ukucindezela ndawonye noma ungakwazi ukuhlukanisa ibanga lezintambo ezihlangene, noma yikuphi okukhululekile. Slayida amahlombe akho kude nezindlebe zakho.
2 - I-Pose's Pose
Exhale.
Bhonqa amadolo ngenkathi ugcina izinyawo zibanzi futhi zihambisana. Nciphisa izitja cishe kufane nephansi. Kulungile uma ungafiki ngempela lokho okuphansi. Letha izindophi zakho ezitheni zakho bese ucindezela izintende zezandla zakho esikhungweni senhliziyo yakho e- anjali mudra . Lokhu kubizwa ngokuthi i-camper's pose, ngezizathu ezicacile. Ihlinzekwa njengenye indlela ebhodini eligcwele eligcwele ngoba livumela isikhala sesisu, esivame ukuzwa kangcono emzimbeni okhulelwe, kuhlanganise nokuvuleka kwe-hip.
3 - Hlanganisa Ngesokunxele Sezinyawo
Faka.
Letha izintende zezandla ezinyaweni ngaphakathi kwezinyawo, uphinde uthathe unyawo olungakwesokudla ngemuva kombhede wakho kuya emgodini. Qaphela ukuthi unyawo lwesokunxele lungaphandle kwesandla sakho kule nguqulo yokubeletha. Nalapha, lokhu kwenza isikhala esiningi sesisu futhi kuvuleke ukuvulwa kwe-hip ngaphezulu kune-lunge yendabuko. Woza kumathiphu akho omunwe uma lokho kuzwa kangcono kunezintende zezandla.
4 - Pose Plank Pose
Exhale.
Hamba unyawo olungakwesokunxele emuva ukuze ujoyine ilungelo endaweni yeplanki . Uma ungasetshenziselwa ukwenza amapulangwe, khona-ke ungakwazi ukuphonsa amadolo akho phansi.
Ngokujwayelekile unganciphisa ukuxoxa noma amadolo, isifuba, isikhukhula emphefumulweni ofanayo. Kule ndlela, thatha i-inhale eplanini bese uqhubekela esiteji esilandelayo.
5 - Ukuguquka kweDandasana engakazalwa ngaphambi kokubeletha
Exhale.
Yehlisa amadolo phansi uma engekho kakade. Bend izimbongolo emuva ngqo njengoba isifuba sakho esiphansi kwisimo se- chaturanga dandasana . Amaqhubu, isifuba, isikhunta , ne- cobra azisebenzi lapha ngoba zenziwa ngesisu esisemhlabathini. Inja ebheke phambili iyavama ngoba ihle kakhulu emhlane ophansi nesisu esisakhulelwe.
Faka.
Lungisa izingalo zakho, ulethe i-torso emuva endaweni yeplanki.
Uma lokhu kuphakamisa kakhulu, yeqa bese ufika ngqo kusuka eplanini kuya emuva inja.
6 - Ngehla Ebhekene Nenja
Exhale.
Phindela emuva inja ebheke phansi . Lokhu kuhle kakhulu inja ephansi ephansi ngaphandle kokuthi ungathatha izinyawo zakho kancane kakhulu kunokujwayelekile uma uthanda.
Ngesikhathi esilandelayo ku-trimester yakho yesithathu, ungase ufune ukuqala ukugwema ngisho nokuguquka okuncane njengenja ephansi, ikakhulukazi uma ingane yakho isivele isesikhundleni esiphansi. Isikhundla esiphezulu se-four-fours is esikhundleni esihle.
7 - Lunga Ngezinyawo Ezifanele Ngaphambili
Faka.
Hamba unyawo olungakwesokudla phambili ngaphandle kwesandla sokunene esiza endaweni. Kulungile uma unyawo lwakho lungenzi phambi kombhede wakho ngesinyathelo esisodwa. Thatha izinyathelo ezimbalwa ezincane noma usize phambili ngesandla sakho uma kunesidingo.
8 - I-Pose's Pose
Exhale.
Hamba unyawo olungakwesokunxele phambi kombhede wakho ngaphandle kwesokunxele. Letha izibopho zakho ngamadolo akho ukuze ubuyele kumakheli wekhamera.
9 - I-Armed Arms Pose - U-Urdhva Hastasana
Faka.
Phakamisa imilenze yakho uphinde uphakamise izandla zakho esikhungweni senhliziyo yakho esendaweni lapho ubuyela khona lapho uqale khona.
Phinda ulandele konke ukuhamba ngezinyawo ngakwesokunxele kuqala.