Intwasahlobo lixesha elifanelekileyo lokuvuselela umzimba kunye nengqondo yakhoi-yoga Izibophelela ezinceda ukunciphisa ukudinwa, ukukhuthaza ukuphumla, kunye nokuchitha amandla amaninzi.
1, Isiqingatha senyanga pose
IMIYALELO: Qalisa kwindawo emi ngayo ngeenyawo zakho malunga negxalaba. Guqula unyawo lwakho lwasekunene kwicala lasekunene, gobela idolo lakho lasekunene, kwaye wandise umzimba wakho kwicala lasekunene, ubeka isandla sakho sasekunene malunga neesentimitha ezingama-30 ngaphandle konyawo lwakho lwasekunene. Phakamisa umlenze wakho oshiyekileyo emhlabeni kwaye wandise ngokuhambelana nomhlaba. Yongeza idolo lakho elifanelekileyo, vula ingalo yakho yasekhohlo uye kwisilingi, kwaye ujonge phezulu.
Izibonelelo: Iphucula ilungelelene kwaye ilungelelanise, yomeleza ukugxila, iphucula amandla omlenze, kwaye isolula isifuba.
Ukuphefumla: Gcina ukuphefumla kwendalo kwaye kuyagudileyo kulo lonke ixesha.
Amanqaku aphambili: Gcina iingalo zombini kumgca othe ngqo emhlabeni, kwaye uqinisekise ukuba umzimba wakho uhlala kwindiza enye, kunye nomlenze ophezulu ngokuhambelana nomhlaba.
Ukuphindaphinda: Iipesenti ezi-5 ukuya kwezi-5 ukuya kwezi-5 kwicala ngalinye.
2, Isiqingatha se-triangle twist pose
IMIYALELO: Qalisa kwindawo emi ngayo ngeenyawo zakho malunga negxalaba lobugxa. Hinge ezinqeni, beka izandla zakho emhlabeni, kwaye ulungelelanise umqolo wakho. Beka isandla sakho sasekhohlo ngokuthe ngqo esifubeni sakho, kwaye wandise ingalo yakho yasekunene ehambelana emhlabeni. I-Exhale njengoko ujijisa igxalaba lakho lasekunene kwisilingi kwaye ujike intloko yakho ukuze ujonge isilingi.
Izibonelelo: Ukuphucula ukuguquguquka komhlaba, ukubini ukubuyela umva kunye nemisipha yomlenze.
Ukuphefumla: I-Inhale njengoko uyolula umqolo wakho, kunye nokukhupha njengoko ujija.
Amanqaku aphambili: gcina i-pelvis igxile, kwaye ikhomba iinzwane zakho ngaphambili okanye kancinci ngaphakathi.
Ukuphindaphinda: Iipesenti ezi-5 ukuya kwezi-5 ukuya kwezi-5 kwicala ngalinye.
3, Icala le-angle i-twist pose
IMIYALELO: Qala kwindawo yokuguqa ngamadolo ngezandla zakho zibeke phambili emhlabeni. Thenga inyawo lwakho lasekhohlo ukuya phambili, wandise umlenze wakho wasekunene ngasemva kunye neenzwane ezixineneyo phantsi, kwaye inyibilika phantsi. Inhale njengoko uyolisa ingalo yakho yasekunene ukuya esibhakabhakeni, kunye ne-exhale njengoko ujijisa umqolo wakho ngasekhohlo. Yiza ne-Arpit yakho yasekunene kwidolo lasekhohlo, cinezela intende yakho kunye, kwaye udlulise iingalo zakho ngaphambili. Lungisa idolo lakho lasekhohlo, kwaye uzinze umkhondo ngelixa ujija intamo yakho ukuze ujonge isilingi.
Izibonelelo: womeleza izihlunu kumacala omabini eTorco, umva, kunye nemilenze, ikhulule ukungonwabi, kwaye isokola isisu.
Ukuphefumla: Inhale njengoko udlulisa umqolo wakho, kunye nokukhupha njengoko ujija.
Amanqaku aphambili: Simba amanqindi asezantsi kangangoko kunokwenzeka.
Ukuphindaphinda: Iipesenti ezi-5 ukuya kwezi-5 ukuya kwezi-5 kwicala ngalinye.
4, Ukuhlala phambili ugobe (isilumkiso seZifo ze-Lumbar disc)
Imiyalelo: Qala kwindawo ehleli kunye nomlenze wakho wasekunene wandise phambili kunye nedolo yakho yasekhohlo. Vula i-hip yakho yasekhohlo, yindawo yakho yesobuso sakho kwithanga elingaphakathi eliphakathi, kwaye uphose iinzwane zakho ezichanekileyo. Ukuba iyafuneka, sebenzisa izandla zakho ukutsala unyawo lwasekunene kuwe. Inhale njengoko uvula iingalo zakho phezulu, kunye nokukhupha njengoko usonga phambili, ugcina umva ngqo. Ukubamba unyawo lwakho lwasekunene ngezandla. Inhale yokwandisa umqolo wakho, kwaye ukhuphe ukwenze nzulu phambili kwi-SORTAL SOFT, uzisa isisu sakho, isifuba, kunye nebunzi eliya ngasekunene.
Izibonelelo: Zolula ii-hamstrings kunye nezihlunu zangasemva, ziphucula ukuguquguquka, kuphucula ukugaya, kunye nokukhuthaza ukujikeleza kwegazi kwegazi.
Ukuphefumla: I-Inhale yokwandisa umqolo, kwaye i-Exhale iyokusola phambili.
Amanqaku aphambili: gcina umva ngqo kwi-PESE.
Ukuphindaphinda: Imiphefumlo emi-5-10.
5, Ixhaswe yintlanzi yentlanzi
Imiyalelo: Qala kwindawo ehleli kuyo zombini imilenze yomibini yandiswa phambili. Beka ibhlokhi ye-yoga phantsi kwentsimbi yakho ye-Thorac, ivumela intloko yakho ukuba iphumle emhlabeni. Ukuba intamo yakho ithande ukungakhululeki, ungabeka enye ibhloko yeyoga phantsi kwentloko yakho. Zisa iingalo zakho ngaphezulu kunye ne-COSOS izandla zakho kunye, okanye zigobe ii-elbows zakho kwaye zibambelele kwi-elbows echaseneyo ukuze zininzi kakhulu.
Izibonelelo: Ivula isifuba kunye nentamo, yomeleza amagxa kunye nezihlunu zangasemva, kwaye inciphise uxinzelelo.
Ukuphefumla: I-Inhale yokwandisa umqolo, kunye nokukhupha ukwenze nzulu kwi-backbend.
Amanqaku aphambili: gcina i-hips iwile, kwaye uphumle esifubeni namagxa.
Ukuphindaphinda: Ii-10-20 zokuphefumla.
Intwasahlobo lixesha elifanelekileyo lokubandakanyeka kwimithambo yoluliweyo evusa umzimba kwaye ukhuthaze ukuphumla. Ukuzolula i-yoga ikhutshelwe kuphela ukubonelela ngeendlela zokuzolula kunye nezibonelelo ze-massage kodwa zikwanceda ekuqwalaseleni umzimba kunye nengqondo.
IXESHA LOKUQALA: APR-26-2024
