Zama Le Vidiyo Yokuzivocavoca Ye-Yoga Evula Inhliziyo Lapho Udinga Ukuletha Amandla Avumayo

-Delile

• Ihlengethwa Pose
• Ukuma Kwexoxo Elinomlenze owodwa
• Ikamela Ikamela
• Inhloko-kuya-emadolweni Pose
• Ukuguqulwa kwekhanda okuguquliwe
• I-Angle Pose eboshiwe eboshiwe
• Buyekeza kwe-

Uzizwa umunyu, uhlukanisiwe, noma udinga amavayibhu amahle ajwayelekile? Shanela ukuzithanda namandla ebudlelwaneni bakho ngokuvula i-chakra yenhliziyo yakho ngalokhu kugeleza kwe-yoga okuvula inhliziyo. Yayiphethwe yisikhulu se-yoga ye-CorePower Yoga u-Heather Peterson futhi iboniswa lapha nguChristie Klach, umqeqeshi we-CorePower eNew York City. (I-Pssst: ICorePower yaziwa ngekilasi labo le-epic Yoga Sculpt elinesisindo.)

“Lezi zimo zizoqinisa ikhono lakho lokuthanda labo abaseduze kwakho,” kusho uPeterson. "Ukuzijwayeza ukuma ngendlela elandelanayo kuzokusiza ukuthambisa imisipha ebophela inhliziyo yakho. Jabulela ukuthamba namandla owakhile kulo mkhuba uthathe lokho okudalile wakwenza osukwini lwakho." (Faka lokhu ukuzindla okuqondisiwe, okuvula inhliziyo ekugcineni kosuku lwe-zen.)

Ngaphandle kwazo zonke izinzuzo zangaphakathi zokuzizwa kahle, lokhu kugeleza futhi kuvula isifuba sakho, amahlombe, nezinqulu (i-godsend yanoma ngubani ohlala etafuleni usuku lonke). Ulungele ukugeleza? Landela iKlach ngenhla.

Uzodinga: Umata we-yoga noma indawo evulekile kukhaphethi namabhulokhi amabili e-yoga. (Awekho amabhulokhi? Sebenzisa i-bolster noma imicamelo esikhundleni salokho.)

Yima ekumiseni kwentaba. Hofuzela ukuze welule izingalo phezulu bese ukhipha umoya ukuze uncike phambili ezinqulwini, uze ungene phambili. Hlanganisa ukutshala izandla kumata ngaphandle kwezinyawo bese ubuyela emuva epulangwe eliphezulu.

Ihlengethwa Pose

Kusuka eplankini, yehlisa zombili izindololwane emsamo, ucindezele izintende zezandla zombili phansi ngezikhonkwane zeminwe zikhombe ngaphambili kukamete. Shifta izinqulu uye phezulu ukuze ungene enja eya phansi ngezindololwane. Gcoba amadolo amancane bese uzungeza amathanga angaphakathi kwelinye ukuze unwebe iqolo eliphansi. Dweba izimbambo zangaphambili bese welula ithambo lomsila ukuze unwebe umgogodla. Bamba ukuphefumula oku-3 kuya kwemihlanu.

Ukuma Kwexoxo Elinomlenze owodwa

Shintshela phambili epulangwe eliphansi, imilenze ephansi kanye nezinqulu emethini, nezinyawo ezingafakwanga ukuze ungene ku-sphinx pose. Goba idolo langakwesokudla bese ufinyelela isandla sokudla emuva ukuze ubambe ngaphakathi konyawo lwesokudla. Donsela isithende phansi uye ku-glute kwesokudla ngenkathi ugcina inqulu yesokudla icindezelwe emhlabathini ukuze uthole ukuma kwesele okunomlenze owodwa. (Ngokuzikhethela: Shaya unyawo lwangakwesokudla ukuze udonse ohlangothini lwesokunene sesifuba uvule umnsalo womlenze owodwa, njengoba kukhonjisiwe ngenhla). Bamba ukuphefumula okungu-3 kuye ku-5. Phinda ohlangothini lwesobunxele.

Ikamela Ikamela

Woza ume ngamadolo womabili. Faka futhi wandise umgogodla, bese ukhipha umoya ukuze uhlanganyele umnyombo ngokudweba izimbambo zangaphambili phansi nangaphambili ukhombe phezulu. Beka izintende zezandla emuva okuphansi ngeminwe ekhombe phansi. Phakamisa isifuba phezulu bese ugoqa ingaphambili lamahlombe uvuleke, cindezela u-shins ungene emethini, udwebe intamo ende, bese uphonsa ikhanda kancane emuva. Bamba ukuphefumula okungu-3 kuye ku-5.

Inhloko-kuya-emadolweni Pose

Qala endaweni yokuhlala bese unweba umlenze wangakwesokudla cishe ngama-degree angama-45. Gobisa idolo lesokunxele bese ugoqa unyawo lwesokunxele ungene ethangeni elingaphakathi kwesokudla. Zungezisa i-torso ngaphezulu komlenze wangakwesokudla bese ufinyelela phambili ukucwebezela, amaqakala, noma izinyawo, ukufaka iminwe phakathi kwebhola lonyawo lwakho (uma kungenzeka). Umgogodla oyindilinga kanye nebunzi eliphansi libheke edolweni, ukugoba idolo ngokudingekayo. Bamba ukuphefumula okungu-3 kuye ku-5.

Ukuguqulwa kwekhanda okuguquliwe

Kusukela ekumiseni kwekhanda kuye edolweni, ginqa kancane uye phezulu ukuze uhlale ubude. Bese udweba isandla sokudla noma umphambili ungene ngaphakathi komlenze wesokudla, bese uzungezisa isifuba kude nomlenze oweluliwe. Finyelela engalweni yesokunxele ngaphezulu bese ubamba ngaphandle konyawo lwesokudla, iqakala, noma i-shin, noma uyigcine emoyeni ifinyelela phambili. Yandisa uhlangothi lwesokunxele lomzimba bese udweba indawo ehlala kwesokunxele ithambo lifike empandeni futhi andise umgogodla. Bamba ukuphefumula okungu-3 kuye ku-5. Phinda ikhanda liye edolweni futhi ikhanda liye edolweni elizungezayo ohlangothini lwesobunxele.

I-Angle Pose eboshiwe eboshiwe

Kancane ulale ubuye emsamo. Gobisa amadolo ukuze ulethe amathe ezinyawo zombili, ubeke ibhulokhi ngaphansi kwedolo ngalinye. Beka izandla enhliziyweni nasesiswini. Bamba ukuphefumula oku-3 kuya kwemihlanu.

Hlala kancane ususe amabhlokhi. Thatha ibhlokhi uyibeke endaweni ephakeme emaphakathi ngokuhambisana nomgogodla kanye nebhulokhi ekuphakameni okude lapho ikhanda lakho lizoba khona. Lala emuva kumabhulokhi bese uvula izingalo zombili ububanzi ngezintende phezulu. (Uma ungenawo amabhulokhi, ungasebenzisa i-bolster noma umcamelo esikhundleni.) Thatha umoya ojulile, lala kule ndawo kuze kube yimizuzu emi-5.

Buyekeza kwe-