I-Yoga Ehlezi Kalula Yelula Ukuze Ukhulise Isibalo Sakho Sokuguquguquka

-Delile

• Iposi Elula
• I-Easy Pose Side Bend
• Pose Easy nge Phambili Phinda
• Ukusonga Phambili Ngomlenze Owodwa
• I-Angle Ebanzi Ihlezi Phambili Songa
• Half Lord of the Fishes
• ISupine Twist
• Buyekeza kwe-

Ukuskrola ku-Instagram kungakunika kalula umbono ongamanga wokuthi wonke ama-yogis yi-bendy AF. (Ngenye yezinganekwane ezivame kakhulu nge-yoga.) Kepha akudingeki ukuthi ube ngumuntu ophikisayo ukuze usebenzise i-yoga, ngakho-ke ungavumeli lokho kukuvimbe ekuzameni. Akunandaba ukuthi uguquguquka kangakanani, ungavumelana nezidingo zakho ngokuqala ngezimo zokuqala bese uguqula lapho kudingeka. U-Sjana Elise Earp (ongase umazi njengo-@sjanaelise ku-Instagram) uhlanganise lolu chungechunge lwama-yoga stretches azokuvumela ukuthi uthuthukise ukuguquguquka kwakho, kungakhathaliseki ukuthi uyi-yogi enolwazi noma uqala ku-square one. (Nawa amathiphu amane okwandisa ukuguquguquka kwakho.) Njengoba ukungaguquguquki kubalulekile lapho wakha ukuguquguquka, zijwayeze lokhu kwelulwa kwe-yoga njalo ukuthola imiphumela emihle. (Njengoba ebanda kakhulu, isikhathi esikahle silungile ngaphambi kokulala.)

Isebenza kanjani: Bamba ukuma ngakunye njengoba kukhonjisiwe, ugxile ekuthatheni umoya ojulile.

Uzodinga: I-yoga mat

Iposi Elula

A. Hlala endaweni enemilenze ephambanayo unyawo olulodwa luphambi kolunye, izandla zisendaweni yokuthandaza phambi kwesikhungo senhliziyo.

Bamba ukuphefumula oku-3 kuya kwemihlanu.

I-Easy Pose Side Bend

A. Hlala endaweni enemilenze ephambanayo unyawo olulodwa luphambi kolunye, izandla zisendaweni yokuthandaza phambi kwesikhungo senhliziyo.

B. Beka isandla sobunxele phansi amasentimitha ambalwa ukusuka enqeni yangakwesokunxele. Goba indololwane yesobunxele ngenkathi ufinyelela ingalo yangakwesokudla phezulu nangaphezulu ngakwesobunxele, welula ohlangothini lwesokunene lomzimba, ubheke phezulu ophahleni.

Bamba ukuphefumula oku-3 kuya kwemihlanu.Shintsha izinhlangothi; phinda.

Pose Easy nge Phambili Phinda

A. Hlala endaweni enemilenze ephambene nonyawo olulodwa phambi kolunye.

B. Vala izandla ngemuva, amaqupha abheke phansi, futhi uqondise izingalo ukuze ucindezele izandla emuva, welule isifuba sivuleke futhi udedele ikhanda liwele kancane emuva. Bamba umoya owodwa.

C. Khipha izandla bese uzihambela phambili phambi kwemilenze. Gobela phambili, wehlisela ezingalo.

Bamba ukuphefumula oku-3 kuya kwemihlanu.

Ukusonga Phambili Ngomlenze Owodwa

A. Hlala uguqe ngamadolo wangakwesokudla futhi umlenze wangakwesobunxele welulelwe ohlangothini, unyawo lwesokudla lucindezela ethangeni langaphakathi elingakwesobunxele.

B. Gweba phambili, uhambisa izandla phansi ukuze ubambe onyaweni lwesobunxele, iqakala, noma ithole.

Bamba ukuphefumula oku-3 kuya kwemihlanu. Shintsha izinhlangothi; phinda.

I-Angle Ebanzi Ihlezi Phambili Songa

A. Hlala ubambekile, imilenze yelulwe yaya ezinhlangothini ngobubanzi ngangokunokwenzeka ngamadolo abheke phezulu nezinyawo ziguquguquka.

B. Finyelela izingalo phambili nezingalo ezingezansi phansi, ugoqe ngangokunokwenzeka ngaphandle kokuvumela amadolo ukuba aqhubekele phambili.

Bamba ukuphefumula oku-3 kuya kwemihlanu.

Half Lord of the Fishes

A. Hlala umlenze wangakwesokudla welulwe ngaphambili, idolo lesobunxele ligobile unyawo lwesobunxele luphumule kwesokudla kwethanga langakwesokudla.

B. Finyelela ophahleni ngesandla sokudla, intende ibheke kwesobunxele.

C. Ingalo engezansi ukucindezela indololwane yangakwesokudla ngakwesokunxele sedolo langakwesobunxele, ujikelezisa umzimba ongaphezulu ngakwesobunxele futhi ubheke ehlombe langakwesokunxele nomqhele wekhanda ufinyelela ophahleni.

Bamba ukuphefumula oku-3 kuya kwemihlanu. Shintsha izinhlangothi; phinda.

ISupine Twist

A. Lala ubheke phansi.

B. Gobisa idolo elingakwesokunxele liye ngasesifubeni, bese usonta idolo elingakwesokunxele liye phansi liye kwesokudla somzimba. Gcina womabili amahlombe eyisikwele phansi.

Bamba ukuphefumula oku-3 kuya kwemihlanu. Shintsha izinhlangothi; phinda.

Buyekeza kwe-