I-Y7-Inspired Hot Vinyasa Yoga Flow Ongayenza Ekhaya

-Delile

• Isiginesha Ukugeleza Kwe-Yoga Okushisayo
• Buyekeza kwe-

I-Y7 Studio esizinze eNew York City yaziwa ngokujuluka kwayo, nokushaya-bumping okushisayo kweyoga. Ngenxa yezitudiyo zabo ezishisayo, ezikhanyiswe ngamakhandlela kanye nokuntuleka kwezibuko, konke kumayelana nokugxila ekuxhumekeni kwengqondo nomzimba, nokusebenzisa umculo we-hip-hop ukuze ukukhuthaze ekugelezeni kwakho. (Okuningi kulokho lapha: Ngabe Isigaba Sakho Sokuthambekela Sokuqina Sokuqina Sase-Hip-Hop Sisathathwa Njenge- "Real" Yoga?)

Uma ungahlali eNew York noma e-LA (uMeghan Markle ngokwakhe waziwa ngokuya endaweni yaseWest Hollywood), ungazenzela okuhlangenwe nakho okufanayo ekhaya ngokulandela ukugeleza kweVinyasa komsunguli kaSarah Levey. (Isikhala-heater siyazikhethela!) Hambisa umoya wakho kusuka ku-pose ngayinye njengoba uzakhela amandla nokugxila. (Kusha ku-yoga? Qalisa ngokufunda izeluleko eziyi-12 eziphezulu zama-yogis aqalayo.)

Ungakwenza kanjani: Bamba ukuma ngakunye ukuphefumula kathathu ngaphambi kokugelezela kokulandelayo. Bese uphinda ukulandelana kolunye uhlangothi. Okulandelayo, shesha ukugeleza kwakho kube umoya owodwa, ukunyakaza okukodwa.

Isiginesha Ukugeleza Kwe-Yoga Okushisayo

Iposi Lengane

A. Guqa ngamadolo uhlukane kancane bese ukhasa izandla phambili. Ukugcina izingalo zinde futhi phambi kwakho, vumela isiphongo siphumule phansi.

Inja ebheke phansi

A. Woza kuzo zozine. Gcoba izinzwane futhi uphakamise izinqulu phezulu, ufinyelele amathambo e-sitz ophahleni. Buyisa izithende emuva ngasemata ngaphandle kokuthinta. Idedela ikhanda ngakho-ke intamo yinde.

B. Ama-wrist creases ahlala eceleni kwephambili lomugqa. Cindezela emaqulwini omunwe wangaphambili nezithupha ukuze wehlise ingcindezi evela ezihlakaleni.

Lunge ephezulu

A. Ukusuka enja eya phansi, phakamisa umlenze wesokudla uye kusilingi bese unyathela phakathi kwezandla uye ephahleni eliphansi.

B. Dlulisa isisindo ezinyaweni bese ufinyelela izingalo phezulu ophahleni, ubuso bokwakha. Gcina idolo langakwesokudla ligobile nge-engela engu-90 degree. Qiniseka ukuthi idolo alisuki ngale kweqakala.

UQhawe II

A. Ukusuka ephahleni eliphezulu, phenduka isithende sesokunxele phansi unyawo lubheke ngaphandle kancane.

B. Izingalo ze-Windmill zivulekile. Ingalo yangakwesobunxele ifinyelela emuva komata futhi ingalo yangakwesokudla ifinyelela ngaphambili kukasa, izintende zibheke phansi. Gcina idolo langakwesokudla nge-engela engu-90 degree, ngokuhambisana neqakala langakwesokudla.

C. Beka amahlombe kude nezindlebe, ithambo lomsila, bese uhlanganisa izimbambo zangaphambili. Ukubheka kuphezu komunwe ophakathi nendawo wesandla sangaphambili.

Reverse Qhawe

A. Kusuka kuQhawe II, ncika emuva, uvule isifuba ukuya kwesokunxele, uphumule ingalo yesokunxele kushin noma ethangeni futhi unwebe ingalo yesokudla ukuya ophahleni.

B. Gcina idolo langaphambili ngqo phezu kweqakala langaphambili bese uphonsa amahlombe kude nezindlebe.

I-engela yohlangothi enwetshiwe

A. Kusuka kwimpi ebuyela emuva, beka isandla sokudla phansi ngaphambi konyawo lwesokudla bese unweba ingalo yangakwesokunxele ngaphezulu.

Unxantathu

A. Kusukela ku-engeli eseceleni enwetshiwe, qondisa umlenze wesokudla bese uhambisa inqulu yesokunxele emuva, ugcine isandla sokudla onyaweni lwesokudla kanye nengalo yesokunxele ngaphezulu.

INyanga yeNyanga

A. Ngokugoba okuthambile edolweni lesokudla kanye neminwe yesandla sokudla ibekwe kancane phansi, yelula kusukela okhalweni olungaphambili kuze kuyofika kumakhwapha, kubamba umzimba oseceleni nomgogodla ukuze uhlale ulula eminweni.

B. Bheka phansi endaweni ebalulekile ngaphambi kokuhambisa ukugcina ibhalansi yakho. Bese usebenzisa amandla omlenze wangakwesokudla ukusiza ukuphakamisa umlenze ongemuva phansi, ujikeleze ukufaka lonke uhlangothi lwesobunxele lomzimba phezulu kwesokudla ngenkathi ingalo yangakwesokudla ifinyelela ophahleni.

Buyekeza kwe-