Lokhu Kugeleza Kwe-Yoga Yemizuzu emi-5 Kuzokusiza (Ekugcineni!) Nayilela i-handstand

-Delile

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Noma ngabe ufuna ukwengeza okuthe xaxa kwe-credit arm toning noma usebenze ekuphumeni kwe-handstand yakho, lesi isengezo esihle kumkhuba wakho we-yoga ojwayelekile. Lokhu kugeleza kwemizuzu emi-5, okuyizinyathelo ezi-4 kusuka ku-rocker yogi uSaide Nardini kuzokwakha ingalo yakho namandla ayisisekelo futhi kukulethele ngokunethezeka kunanini ngaphambili ngokukhahlela ku-handstand. (Ukuze uthole izinyathelo ezilandelayo zokuthi uyibethela kanjani i-handstand, zama umhlahlandlela wethu we-handstand.)

1. Qala kuzo zonke izinyawo ezine, iminwe isakazeke kabanzi ngamahlombe ngaphezu kwezihlakala. Donsa, ugoqe izindololwane bese uhambisa okhalweni emuva phezu kwezithende ukuze isifuba sehlise amasentimitha ambalwa. Bese ukhipha umoya ukuze ubuyele kuzo zone izinyawo, izingalo ziqonde, emgogodleni ongathathi hlangothi nomgogodla oqinile. Yenza ama-reps ayi-12.

2. Faka izinzwani ngaphansi bese uphinda, kulokhu uphakamise amadolo ngamasentimitha ambalwa ukusuka phansi ngesikhathi ukhipha umoya, ugcine umgogodla oqinile kanye nomgogodla ongathathi hlangothi. Yenza ama-reps ayi-12.

3. Hlala ezithendeni futhi uhlale, uzihlikihle izihlakala esisodwa ngesikhathi. Hlanganisa izandla ngemuva, iminwe ibheke phansi ngokuvuleka okuthambile esifubeni kanye ne-arch ngemuva. Khipha umoya bese ugoqa phambili phezu kwamadolo, uthinte isiphongo kumata futhi uphakamise izingalo ubheke ophahleni ngemuva. Faka, bese ukhipha umoya bese uphakamisa emuva ukuze uhlale.

4. Buyela kuzo zozine izinyawo, bese uphakamisela okhalweni uye enjeni ebheke phansi. Hamba izinyawo ngamasentimitha ambalwa usondele ezandleni, ukuze zibe ngaphansi kwamathambo ngqo. Nweba umlenze wesobunxele emuva bese ugoba umlenze wangakwesokudla, uphakamise isithende sangakwesokudla futhi ugoba izindololwane. Gxuma umlenze wangakwesokudla bese ukhahlela phezulu ngomlenze wesobunxele, uzama ukukhuphuka isikhathi ngasinye ukuze imilenze igcine ngokuma ngo-L, eyodwa iqonde phezulu ophahleni bese enye ifane naphansi. Ukubuyela emuva emlenzeni wesokudla umlenze wangakwesobunxele uselulekela emuva ngqo. Yenza ama-reps ayi-10, bese uphinda ngakolunye uhlangothi.

Zama ukuphuma ngaphandle kokumpompa? Zama ukuzindla kukaSadie ngaphambi kokulala / i-yoga mash-up kanye nenqubo yakhe ekhethekile yokuphefumula isisu.

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