Amakilasi e-Yoga avame ukuphela ngochungechunge lwezintambo zokuhlala. Thatha isikhathi sokugxila kule ndawo ekupheleni komkhuba wakho ukuze usebenzise ukushisa okwakhileyo ngokuma okumile. Imisipha ezungeze ezinqulwini ijwayele ukuba yindawo yokuqina lapho ukucindezeleka kugcinwa khona. Ukusebenza ngemisipha efudumele kukuvumela ukuba ujule futhi ukhulule okuningi. Uhlezi ubeka njengesenzo sakho sokupholisa, ukuguqula ekuphumuzeni kokugcina .
Izinto ezikulolu chungechunge zivame ukubizwa ngokuthi abavuli be-hip , kodwa lokho kuyinto encane. Okulandelayo okulandelayo ku-5 kunweba izintambo zangaphakathi nezangaphandle, ama-hamstrings, i-piriformis, neqembu lemisipha ebizwa ngokuthi i-hip flexors. Zonke lezi zinhlanzi ziqina uma uchitha isikhathi esiningi uhlezi ezihlalweni. Ukubambelela kungasiza ekunciphiseni nasekuvimbeleni ubuhlungu emuva kanye ne- sciatica .
Kuzo zonke izinto ezihamba phambili, qinisekisa ukuthi uhamba ukusuka ku-pelvis yakho. Cabanga ngesifuba njengesitsha samanzi. Uma uphuma phambili, iziphuzo zamanzi zisuka phambi kwesitsha.
Uma indawo ezungeze iziqhenqo zakho ziqinile, kuyasiza ukuba ube nezingubo zokugqoka kanye ne- yoga ezihlelekile . Uma ungenayo lezi zinsuku, ungasebenzisa izinto zasendlini kunalokho.
I-Cobbler's Pose - Baddha Konasana
1. Qala lokhu kulandelana okuhleliwe ku -pose ye-cobbler - baddha konasana .
2. Hlala phezulu ngengubo noma uvimbele uma lokho kukhululekile. Ungakwazi futhi ukubeka amabhlogo ngaphansi kwamadolo akho ukuze uthole ukusekelwa uma bekude kakhulu nephansi.
3. Hlala endaweni eqondile yokuphefumula amahlanu. Bese ubopha ezinqeni zakho ukuba ufinyelele emaphethelweni uma kungenzeka. Hlala ebhontshini phambili ngenani elilinganayo lokuphefumula.
Knee to Ankle Pose - Agnistambhasana
1. Kusukela ku-baddha konasana, dlulisa isifuba sakho sokudla ngakwesobunxele sakho ukuze uzenzele emadolweni ukuze ufike emagcekeni akho kanye nomlenze wesokudla phezulu. Ibhande elilungile liqondile ngqo kwesikhumba esingakwesokunxele.
2. Qinisekisa ukuthi ukugcina ama-shins afana ne-front of the mat and ama-ankle akho aguquguquke. Ungaslayida ingubo ngaphansi kwedolo lakho langakwesokudla uma kukhona isikhala esikhulu phakathi kwamadolo kanye ne-ankle.
3. Thatha ukuphefumula okuyisihlanu okujulile. Uma i-pose izwa kahle kakhulu, hlala lapho ukhona. Uma ufuna okungaphezulu, faka ukugoba phambili phezu kwemilenze yakho ukuphefumula amahlanu.
4. Lungisa imilenze yakho kubasebenzi - dandasana bese ususa imilenze.
5. Phinda i-pose nomlenze wesokunxele phezulu.
I-Cow Face Pose - iGomukhasana
1. Gcoba idolo lakho langakwesokudla phezulu kwedolo lakho lesobunxele ukuze ubheke ubuso bezinkomo . Izinyawo zakho zizoba ngaphandle kwamathanga akho. Ungangena phambili ezandleni nasemadolweni ukukusiza ungene endaweni efanele.
2. Njengoba sigxile ezinkalweni lapha, isikhundla sekhanda yisinqumo se-yogi . Ungathatha isikhundla sendabuko yendabuko, thatha indawo yokuthandazela inhliziyo yakho noma ulethe izandla zakho phansi.
3. Thatha amafutha ayisihlanu endaweni eqondile. Bese ungena emaphethelweni angaphambili okuphefumula amahlanu uma kunokwenzeka.
4. Phinda i-pose nomlenze wesokunxele phezulu.
Hamba Ukuya Knee Knee - Janu Sirsasana
1. Buyela ku-pose yezinkukhu.
2. Ukugcina umlenze wesobunxele usuke ungene ekuguleni, wandisa umlenze wesokudla ngqo phambi kwakho.
3. Flex unyawo lwakho lokunene kakhulu. Vula isikhala sakho isikhathi eside futhi uhambise isikhonkwane ngaphezu komlenze wakho wokunene ukuze ungene ku- janu sirsasana .
4. Uma ungafinyelela enyaweni yakho yokunene, ubambe ngezandla zakho. Uma ungakwazi nje ukubambelela ku-shin yakho.
5. Lungisa umgogodla wakho ekuvuleni kwakho futhi ujulise ukugoba kwakho phambili ekuphumeni kwakho kokuphefumula amahlanu.
6. Buyela emuva nge-pose yezinkuni bese usula umlenze wesokunxele ukuze wenze janu sirsasana ngaphesheya.
Uhleli i-Wide Legged Straddle - Upavistha Konasana
1. Hlanganisa imilenze yakho ibe yindawo enkulu.
2. Flex zombili izinyawo futhi bahlanganyele zombili imilenze phansi kakhulu, beza upavistha konasana.
3. Phambili ukugoba esikhungweni, ukwandisa umgogodla emathonjeni akho futhi ukhulise umfutho ku-exhale yakho.