Le Mbono Yokuphefumula YeBelly Izothuthukisa Umkhuba Wakho WeYoga

-Delile

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USadie Nardini (i-fave badass yogi yethu) ulapha ngenqubo yokuphefumula ezoshintsha kakhulu umkhuba wakho we-yoga. Uma ngabe uphefumula kahle ngokugeleza kwakho, kulungile futhi konke, kepha lo moya wesisu somlilo unezinzuzo eziningi ongasoze wabuyela kuzo.Ungazijwayeza le ndlela yokuphefumula uwedwa, kepha uma uyixuba ne-yoga yakho, uSadie uthi uzokwengeza ukushisa kwangaphakathi, wakhe ukwesekwa komgogodla nokhalo nokuzinza, futhi wandise imetabolism nokugayeka ngezindlela isifuba esijwayelekile- ukuphefumula kwe-yoga esindayo ngeke. Kunjalo-konke lokhu kusukela ekuphefumuleni okuhlukile phakathi nezinja zakho eziya phansi.

Qhubeka, uzame ngenkathi uhlezi. Bese, wengeze ekugelezeni kwakho okuyintandokazi (njengalokhu kuqeqeshwa kwe-yoga okuthuthukisa umzimba).

1. Qala ukuhlala ngokunethezeka, noma unqamule imilenze, uguqe ngamadolo noma uhlale kusofa. Cabanga ukuthi unamalangabi avutha enkabeni yesisu sakho.

2. Njengoba uhogela, phumula futhi uphefumulele esiswini sakho. Cabanga ukuthi ilangabi liya lifudumala, likhudlwana, futhi libanzi, linwebeka esiswini sakho esiphansi, phansi okhalweni, okhalweni naphansi emhlane.

3. Exhale, futhi uphakamise imisipha ye-pelvic ngaphakathi nangaphezulu, njengokungathi uzama ukugoqa ilangabi phezulu ngemuva kwenkaba.

4. Ungakwazi ukwengeza ukunyakaza kwengalo ukusiza ukubona ngeso lengqondo ilangabi likhula futhi lincipha. Qala ukubambana ngezandla ndawonye, ​​enye inqwabelene phezu kwesinye nezintende zibheke phezulu, phambi kwenkaba yakho. Ngesikhathi sokuhogela, khipha izingalo phansi nangaphansi sengathi uphethe ibhola elikhulu lokuzivocavoca phambi kwakho. Ngesikhathi ukhipha umoya, zibuyisele enkabeni yakho, isandla esisodwa usifake esibhakeleni esinye usifake ngaphansi.

Uma uzizwa (futhi unothando) the ~ fire ~ of the belly bonfire breath, you need to check out Sadie's 3-step yoga-meditation mash-up to cure insomnia.

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