Kungani Kufanele Wengeze Ukuzivocavoca Nge-Yoga Kuhlelo Lwakho Lokuqina

-Delile

• I-6 Yoga Poses Engengezwa kunoma yikuphi Ukuzivocavoca kwe-Yoga
• Thola isitayela sakho se-Yoga Workout
• Buyekeza kwe-

Uzabalaza ukuthola isikhathi sokuthi “ommm” phakathi kwamakilasi akho e-HIIT, izikhathi zamandla ekhaya, kanye nempilo? Ngilapho, ngikuzwile lokho.

Kodwa ubufakazi obuningi buyanqwabelana ukufakazela ukuthi ukuzilolonga kwe-yoga *ngakho* kuwufanele ukutshalwa kwezimali kwesikhathi.

Nazi izizathu ezintathu zokuthi kungani kufanele ucabange ukwenza ukuzivocavoca kwe-yoga kube umkhuba:

1. Awudingi imishini yokuzivocavoca esezingeni eliphezulu. Isisindo somzimba wakho sikunikeza konke ukumelana okudingayo ukuze uqinise futhi ubumbe kusukela ekhanda kuye ozwaneni.
2. Ukusebenza kwe-Yoga kukwenza okuningi. Le yindlela enhle yokuwela isitimela ngoba i-yoga yelula imisipha eqinile, inyusa ibanga lokunyakaza, ithuthukise ibhalansi, futhi ithuthukise ukuqondanisa.
3. Kulungele umzimba nengqondo yakho. I-Yoga ikhulisa amandla futhi ikuthobise njengoba ikufundisa ukuqaphela, ukugxila, nokubekezela. (Bheka ezinye izinzuzo eziyi-10 ze-yoga ezenza i-badass ngokuphelele.)

I-6 Yoga Poses Engengezwa kunoma yikuphi Ukuzivocavoca kwe-Yoga

Manje njengoba wazi ukuthi kungani kufanele uzame ukusebenzisa i-yoga, nazi izimo ezinhle kakhulu ongazifaka. Ukuzivocavoca okuhle kwe-yoga kufaka izinhlobo eziyisithupha zokubhekisisa, kusho uRoger Cole, Ph.D., isazi sokusebenza kwengqondo nomfundisi weyoga. "Ngokubambisana, bathuthukisa ukuqondanisa, amandla, ukuguquguquka, nokuphumula." Ukuma okumile kwakha amandla nokuqina. Izilinganiso zokulinganisela ngokusobala zenzelwe ukuthuthukisa ibhalansi, kepha futhi zithuthukisa ukugxila. (Zama lokhu kuhlolwa kokulinganisela ukuze uhlole isimo sakho samanje sokulinganisa — nokuqapha ukuthuthuka kwakho) Phambili ukugoba kunwebeka emuva futhi kuqinisa imisipha; ukugoba emuva kuthuthukisa ukuphefumula. Ukusonteka kusiza ekugayekeni nasekusebenzeni kwethoni. Futhi ukuguqulwa kukhuphula ukusakazeka, kukushiye uzolile kepha unamandla. (Kuhlobene: Lokhu Kugeleza Kwe-Yoga Yemizuzu emi-5 Kuzoshintsha Umjikelezo Wakho We-A.M.)

Ngezansi uzothola ukuzivocavoca kwe-yoga ngokuma okukodwa eqenjini ngalinye, kanye nokulungiswa ukwenza kube lula ngama-newbies. Yenza umsebenzi ngamunye kanye ngokulandelana okunikeziwe. Khipha i-yoga mat yakho bese ulungiselela ukuvula i-zen yakho.

1.UWarrior II (ukuma ukuma)

Kuqinisa isibunu namathanga; welula amahips

• Yima imilenze iqhelelene ngamafithi amathathu kuya kwangu-4, uphendule unyawo lwesokudla lube ngamadigri angama-90 nolwesobunxele lube kancane.
• Letha izandla zakho okhalweni lwakho bese uphumule amahlombe akho, bese welula izingalo zakho ziye ezinhlangothini, izintende phansi.
• Gobisa idolo kwesokudla ama-degree angama-90, ugcine idolo phezu kweqakala; ubheke isandla sokudla. Hlala umzuzu owodwa.
• Shintsha izinhlangothi bese uphinda.

Yenza lesi simo se-yoga sibe lula: Shiya izandla zakho okhalweni futhi ungaguqi amadolo ngokujulile; esikhundleni salokho, gxila ekwandiseni umgogodla.

2. Isihlahla (ukulinganisa ukuma)

Yelula futhi iqinise izinqe, amathanga, amathole, amaqakala, isifuba namahlombe; kuthuthukisa ibhalansi

• Yima ngezingalo ezinhlangothini.
• Shifta isisindo emlenzeni wesokunxele bese ubeka ingxenye yonyawo lwesokudla ngaphakathi kwethanga lesokunxele, ugcine izinqulu zibheke phambili.
• Uma usulinganisele, letha izandla phambi kwakho endaweni yokuthandaza, izintende zihlangene.
• Lapho uhogela umoya, yelula izingalo phezu kwamahlombe, izintende zihlukaniswe futhi zibhekane. Hlala imizuzwana engama-30.
• Yehlisa bese uphinda ngakolunye uhlangothi.

Yenza le yoga ibe lula: Letha unyawo lwakho lokunene ngaphakathi kweqakala lakho lesobunxele, ugcine izinzwane zakho phansi zibhalansi. Njengoba uba namandla futhi uthuthuka kangcono, hambisa unyawo lwakho ngaphakathi kwethole lakho langakwesobunxele. (Okuhlobene: Kungani Ukuthola Ibhalansi Kuyinto Engcono Kakhulu Ongayenza Ngomjikelezo Wezempilo Yakho)

3. Inja Eya Phansi (inguquko eyingxenye)

Welula imisipha namathole, kuqinisa amahlombe

• Qala ngazo zozine; cindezela ukusabalalisa iminwe ngokuqinile phansi.
• Letha amadolo akho phansi njengoba uphakamisa umsila ubheke ophahleni.
• Kancane kancane qondanisa imilenze ngokuguqula amathanga uhlehlise emuva, ucindezele izithende ubheke phansi.
• Cindezela amahlombe phansi bese ugcina ikhanda phakathi kwezingalo. Hlala umzuzu owodwa.

Yenza le yoga ibe lula: Uma unezintambo eziqinile (yisho, kusuka kulawa ma-toner abuyela emuva), gcina amadolo akho egobile kancane noma ehambisa izinyawo ngokushintsha izithende zibheke phansi.

4.Wide-Imilenze Phambili Phinda (phambili bend)

Iqinisa amathanga; welula ama-hamstrings namathole

• Yima ngezinyawo izinyawo ezi-3, izandla okhalweni.
• Faka, bese ukhipha bese ukhomba phambili kusuka okhalweni kuze kube isifuba sifana phansi, izandla phansi ngqo ngaphansi kwamahlombe.
• Exhale, bese ugoba izindololwane bese ujulisa ukwehlisa ikhanda ngokuwehlisa phansi, izintende zicindezele phansi nezingalo ezingaphezulu ziqonde phansi. Bamba umzuzu owodwa.

Yenza lesi simo se-yoga sibe lula: Sekela ikhanda lakho kubhulokhi ye-yoga. (i-yoga Block, Ithenge, $ 5.99, amazon.com)

Ithiphu: Gcina umhlathi wakho uthambile futhi amahlombe akho ecindezelwe kude nezindlebe zakho, noma ngabe usebenza kanzima ku-pose. Uma ukhululekile, imisipha yakho izokhulula, okwandisa ukuguquguquka. (Okuhlobene: Yini Okubaluleke Kakhulu, Ukuzivumelanisa Nezimo noma Ukuhamba?)

5. I-Bridge Pose (i-back back)

Welula isifuba namathanga; inweba umgogodla

• Lala phansi uguqe ngamadolo futhi ngqo phezu kwezithende.
• Beka izingalo ezinhlangothini, izintende phansi. Exhale, bese ucindezela izinyawo phansi njengoba uphakamisa okhalweni.
• Hlanganisa izandla ngaphansi komhlane ongezansi bese ucindezela izingalo phansi, uphakamise okhalweni kuze kube yilapho amathanga ehambelana naphansi, uletha isifuba ngasekhoneni. Bamba umzuzu owodwa.

Yenza lokhu kuhamba kwe-yoga kube lula: Beka inqwaba yemicamelo ngaphansi kwethambo lakho lomsila.

6. Uhlezi u-Spinal Spinal (twist)

Welula amahlombe, izinqe, nomhlane; kwandisa ukusakazwa kwegazi; amathoni esisu; kuqinisa izibopho

• Hlala phansi uvule imilenze yakho.
• Wela unyawo lwesokudla ngaphandle kwethanga lesobunxele; goba idolo langakwesobunxele. Gcina idolo langakwesokudla likhombe ophahleni.
• Beka indololwane engakwesokunxele ngaphandle kwedolo langakwesokudla nasesandleni sokudla phansi ngemuva kwakho.
• Sonta kwesokudla ngangokunokwenzeka, usuka esiswini sakho; gcina izinhlangothi zombili zesinqe sakho phansi. Hlala umzuzu owodwa
• Shintsha izinhlangothi bese uphinda.

Yenza le yoga ibe lula: Gcina umlenze ongezansi uqonde bese ubeka izandla zombili emadolweni aphakanyisiwe. Uma umhlane wakho ophansi uzungeza phambili, hlala ngengubo eligoqiwe.

Thola isitayela sakho se-Yoga Workout

"Izinzuzo zeYoga emzimbeni, ngokomzwelo nangokwengqondo zixhumene ngokungenakuhlukaniswa," kusho uCole. "Ukwelula kusiza ukudedela ukungezwani okweqile, kuyilapho ukwakha amandla kukhulisa ukuzethemba komzimba," esho. "Futhi, ukubamba ukuma umzuzu owodwa noma ngaphezulu kuthuthukisa ukugxila kwakho futhi kukunikeza ithuba lokuqonda okungokomoya." (Funda ukuthi ungakwenza kanjani ukuzivocavoca kwe-yoga kube nzima kakhulu.)

Ngakho-ke nakuba ungase ungaphumi ekilasini le-yoga ngokuhlakanipha kwe-swami, okungenani uzobe uvumelana nawe kakhulu. Qhubeka ufunda ukuze ufunde kabanzi mayelana nokuthi yisiphi isitayela sokujima se-yoga, ukusuka ku-Hatha ukuya ku-Hot, esikulungele, bese unikeza intandokazi yakho (noma konke!) ishothi ngokusebenza kokusakaza kwe-yoga kwamahhala.

Hatha

• Okuhle kakhulu kwabaqalayo
• Yize kuyisikhathi sesambulela sayo yonke imikhuba ye-yoga yomzimba, kuvame ukusetshenziswa njengegama lamakilasi wabaqalayo afaka phakathi izinto eziyisisekelo, umsebenzi wokuphefumula nokuzindla.
• Zama lokhu kuqeqeshwa kwe-yoga: I-Hatha Yoga Flow yabaqalayo

Ukubuyisela

• Okuhle kakhulu: Ukuqhamuka kwengcindezi
• Izisetshenziswa ezinjengama-bolster nezingubo zokulala zisekela umzimba wakho ukuze ukhululeke ngokuphelele. (Zama lezi zimo eziyishumi ze-yoga ukuze uphole ngaphambi kokulala.)
• Zama lokhu kuqeqeshwa kwe-yoga: Ukugeleza kweYoga kokubuyisela

Iyengar

• Okuhle kakhulu: Ukuphelelisa ifomu lakho
• Lo mkhuba ugcizelela ukuqondanisa okuqondile futhi kuthuthukisa amandla nokuguquguquka.
• Zama lokhu kuqeqeshwa kwe-yoga: Ukugeleza Kwe-Yoga Okuphefumulelwe

I-Bikram

• Okungcono kakhulu: Ukwenza umjuluko
• Uchungechunge lwama-poses angama-26 luqhutshelwa egumbini elifudunyezwe ngama-degree angama-105 ukukhulisa ukuguquguquka.
• Zama lokhu kuzivivinya kwe-yoga: Imizuzu engama-60 Yokuzivocavoca kwe-Bikram Yoga

UVinyasa

• Okuhle kakhulu: Ukukhulisa isilinganiso senhliziyo yakho
• Lokhu kugeleza okuqhubekayo kokunyakaza okugelezayo okuhambisana nomoya akumi kuze kube yilapho ukuphumula kokugcina.
• Zama lokhu kuzivivinya kwe-yoga: Ukugeleza Kwe-Vinyasa Yama-30-Minute

I-Ashtanga

• Okuhle kakhulu: Ukubaza umzimba wakho ongaphezulu
• Ukulandelana okumisiwe kokuma kwezemidlalo okuxhuma ukunyakaza nomoya.
• Zama lokhu kuzivivinya kwe-yoga: Izisekelo ze-Ashtanga Yoga

Buyekeza kwe-