I-Yoga yokuqala ifuna ukuhlinzeka ngesisekelo sokugeleza okuqinile

-Delile

• Inja Ebheke Phansi
• Inja enemilenze emithathu
• IQhawe I
• UQhawe II
• Reverse Qhawe
• I-engela yohlangothi enwetshiwe
• Ipulangwe Eliphezulu
• IChaturanga
• Inja Ebheke Ngaphezulu
• Inja Ebheke Phansi
• Inja enemilenze emithathu
• IQhawe I
• UQhawe II
• Reverse Qhawe
• I-engela yohlangothi enwetshiwe
• Ipulangwe Eliphezulu
• IChaturanga
• Inja Ebheke Ngaphezulu
• Inja Ebheke Phansi
• Buyekeza kwe-

Uma uzame i-yoga kanye noma kabili, kodwa wancama ngemva kokubona ukuthi ukuma kwegwababa akulula njengoba kubukeka, manje yisikhathi esihle sokugqashula umata bese uphinda futhi. Ngemuva kwakho konke, i-yoga ithuthukisa amandla, ibhalansi, nokuguquguquka (usongo oluphindwe kathathu) futhi inezinzuzo eziningi zempilo yengqondo. Futhi, kukhona ukuzilolonga kwe-yoga laphaya kwawo wonke umuntu, noma ngabe ubheke ukujuluka noma ukususa ingcindezi. (Bheka nje lo mhlahlandlela wabaqalayo oya ezinhlotsheni ezahlukahlukene zeyoga.) Lokhu kugeleza okuvela kuSjana Elise Earp (yoga Instagrammer @sjanaelise) kufaka phakathi ukuma kweyoga okusebenza njengesisekelo sanoma imuphi umkhuba. (Ungambheka futhi kulokhu kugeleza okuhlezi ukuze uthole ukuguquguquka.)

Isebenza kanjani: Yenza konke okulandelayo ngokulandelana, ubambe ukuphefumula okuthathu kuya kwemihlanu.

Uzodinga: I-yoga mat

Inja Ebheke Phansi

A. Qala kuzo zonke izinyawo ezine ngamadolo ngqo ngaphansi kwezinqulu nezintende ngqo ngaphansi kwamahlombe. Phakamisa izinqulu uye kusilingi, qondisa imilenze, futhi uvumele ikhanda lehle njengoba uphusha amahlombe phansi nezinqulu ziphakeme.

Inja enemilenze emithathu

A. Qala enja ebheke phansi. Phakamisa umlenze oqondile wesokudla uye kusilingi, ugcine izinqulu ziyisikwele nephansi. Qaphela ukuthi ungagodli umhlane wakho.

IQhawe I

A. Kusuka enjeni enemilenze emithathu, shayela kwesokudla uye esifubeni bese ungena unyawo lwesokudla phakathi kwezandla.

B. Swing izingalo ukuze ufinyelele ophahleni, ugcine amahlombe ecindezelwe phansi.

UQhawe II

A. Kusuka kuqhawe I, vula izingalo ukuletha ingalo yangakwesokudla ngokulingana nomlenze wesokudla nengalo yesobunxele ifana nomlenze wesobunxele. Bheka phambili bese ucindezela amahlombe phansi.

Reverse Qhawe

A. Kusuka ku-warrior II, flip right palm to face plailing.

B. Nyakazisa i-torso ubheke emlenzeni wesobunxele, ngenkathi uletha ingalo yesobunxele ukuhlangabezana nomlenze wesobunxele nengalo yangakwesokudla ukuze ufinyelele ophahleni nangakwesobunxele.

I-engela yohlangothi enwetshiwe

A. Kusuka ku-warrior obuyela emuva, bend torso ngakwesokudla. Phumula indololwane kwesokudla edolweni kwesokudla.

B. Jika ingalo yesobunxele phansi bese ufinyelela ngakwesokudla.

Ipulangwe Eliphezulu

A. Ukusuka enhlangothini elengeziwe lendawo, beka izandla ngapha nangapha konyawo lwesokudla.

B. Buyisela unyawo lwakwesokudla emuva ukuhlangabezana nonyawo lwesobunxele epulangwe eliphakeme.

IChaturanga

A. Kusukela epulangeni eliphakeme, goba izindololwane, ukwehlisa umzimba kuze kufike izingalo ezifika ezinhlangothini ze-ribcage.

Inja Ebheke Ngaphezulu

A. Kusuka eChaturanga, cindezela ezandleni ukuletha isifuba phambili naphezulu, ngenkathi ungaxhumi izinzwane ukudlulisa isisindo ngaphezulu kwezinyawo.

Inja Ebheke Phansi

A. Kusuka enjeni ebheke phezulu, shintsha izinkalo uye ophahleni, uvumele ikhanda ukuba lehle, lidlulise isisindo kusuka ezihlokweni zezinyawo kuya emabhola ezinyawo.

Inja enemilenze emithathu

A. Kusuka enjeni ebheke phansi, phakamisa umlenze wesobunxele uye ophahleni, ugcine ukhalo lunesikwele phansi.

IQhawe I

A. Kusuka enjeni enemilenze emithathu, shayela idolo kwesokunxele uye esifubeni bese unyawo lwangakwesobunxele phakathi kwezandla.

B. Swing izingalo ukuze ufinyelele ophahleni, ugcine amahlombe ecindezelwe phansi.

UQhawe II

A. Kusuka kuqhawe I, vula izingalo ukuletha ingalo yangakwesobunxele ifana nomlenze wesobunxele nengalo yangakwesokudla ihambisane nomlenze wesokudla. Bheka phambili bese ucindezela amahlombe phansi.

Reverse Qhawe

A. Kusuka ku-warrior II, phenya isandla sesokunxele ubheke ophahleni.

B. Nyakazisa i-torso ubheke emlenzeni wangakwesokudla, ngenkathi uletha ingalo yangakwesokudla ukuhlangana nomlenze wangakwesokudla nesobunxele ukuze ufinyelele ophahleni nangakwesokudla.

I-engela yohlangothi enwetshiwe

A. Kusuka ku-warrior obuyela emuva, bend torso ngakwesokunxele. Ukuphumula kwesobunxele endolweni yesobunxele.

B. Swayipha ingalo yesokudla ukuze ufinyelele phansi bese uya kwesokunxele.

Ipulangwe Eliphezulu

A. Kusukela ku-engeli eseceleni enwetshiwe, beka izandla nhlangothi zombili zonyawo lwesokunxele.

B. Isinyathelo unyawo lwesobunxele emuva ukuhlangabezana nonyawo lwesokudla epulangwe.

IChaturanga

A. Ukusuka epulangweni eliphakeme, izindololwane zokugoba, ukwehlisa umzimba kuze kufike izingalo zangaphezulu ezinhlangothini zembambo.

Inja Ebheke Ngaphezulu

A. Kusuka eChaturanga, cindezela ezandleni ukuletha isifuba phambili naphezulu, ngenkathi ungaxhumi izinzwane ukudlulisa isisindo ngaphezulu kwezinyawo.

Inja Ebheke Phansi

A. Ukusuka enja ebheke phezulu, shintsha amahips uye kusilingi, uvumele ikhanda lehle, udlulise isisindo kusuka phezulu ezinyaweni kuya emabhola ezinyawo.

Buyekeza kwe-