Phula umjuluko ngalokhu Kugeleza Okushisayo kweYoga Okushisa Imisipha Yakho

-Delile

• Sihlalo Posa Bamba
• Igwababa Pose
• Malasana Kriya
• IVinyasa Eyengeziwe Yokushisa
• I-Handstand Hops
• Buyekeza kwe-

Uyasazi isisho esithi "akudingeki usebenze kanzima, uhlakaniphe nje"? Yebo, nizokwenza kokubili phakathi nalokhu kuzivocavoca nge-yoga okusheshayo. Uzophonsela inselelo inqubo yakho ye-crow pose futhi uqeqeshe umzimba wakho ukuze ulungele ukuma ngesandla nalokhu kulandelana okwakha ukushisa kuwo wonke umzimba wakho ukuzivocavoca ngamandla ekhanda kuye ozwaneni. (Uma usukwazi lokhu kugeleza, uzofuna ukuthatha ukuzijwayeza kwakho wenze isinothi ngalokhu kuzivocavoca nge-yoga boot-camp.)

Isebenza kanjani: Uzohamba ngesimo ngasinye. Abanye bazodinga ukuthi ubambe ngokuqinile futhi uhlole ibhalansi yakho, kanti abanye bazokhuphula izinga lokushaya kwenhliziyo yakho ukuze uthole umfutho osheshayo we-cardio. Phinda ukugeleza konke izikhathi ezi-3 kuye kwezi-5.

Sihlalo Posa Bamba

A. Yima ngezinyawo ububanzi bokubanda ehlombe. Hofuzela bese uphakamisa izingalo ziqonde phezulu nangaphandle ukuze uzimele ubuso, ugcine amahlombe ehle nangemuva.

B. Khipha umoya bese wehlisela ku-pose ngokucindezela izinkalo zakho emuva futhi uguqe ngamadolo sengathi uhleli esihlalweni.

Bamba imizuzwana engama-30 kuye kumzuzu owodwa.

Igwababa Pose

A. Yima izinyawo zihlukene ngobubanzi bezinqulu nezingalo zinxane. Crouch and plant hands phansi.

B. Shintshela isisindo sakho ezandleni njengoba ukhuphukela ezingutsheni, uletha amadolo ukuze ahlale phezu kwezindololwane, izindololwane ezithambile; bheka phambili.

C. Jikela phambili kancane ukuze uphakamise izinyawo eyodwa ngesikhathi ukuze ulinganisele ezandleni.

Bamba imizuzwana engama-30 kuye kumzuzu owodwa.

Malasana Kriya

A. Yehlisa izinyawo phansi ukusuka egumbini leqhude, ukuze ube sesikhungweni esiphansi, esibanzi (iMalasana) esinezandla emkhulekweni phakathi kwemilenze yakho.

B. Cindezela ezithendeni zakho uze ume. Qhubeka ukushintshanisa phakathi kwe-squat nokuma, uxhuma umoya wakho, uphefumule njengoba u-squat nangaphandle njengoba umile.

Qhubeka iminithi elingu-1.

IVinyasa Eyengeziwe Yokushisa

A. I-Chaturanga: Qala nge-plank pose. Phindela emuva ngezithende, faka inkaba emgogodleni, bese uthambisa izindololwane, uwafinyelele uqonde emuva kuze kube yilapho izingalo zidla izinhlangothi zezimbambo. Thola umgogodla omude, bese ugcina isilevu kancane.

B. Inja ebheke phezulu: Donsa, cindezela izintende zezandla kanye nezicathulo ezinyaweni phansi ngenkathi welula izingalo, bese uphakamisa amathanga phansi. Vumela ama-hips ukuthi athambe kancane abheke kumata ngesikhathi esifanayo ephakamisa esifubeni.

C. Buyela emuva ngeChaturanga.

D. Pushisa izintende zezandla bese ufika endaweni ephezulu yamapulangwe.

E. UPike okhalweni phezulu, ecindezela izithende ezibheke phansi, eza esimweni se-V esiguquliwe esinezingalo ezelulwe zinde futhi zibheke phansi.

Yenza uVinyasa izikhathi ezi-3 ukuya kwezi-5.

I-Handstand Hops

A. Izandla zisemi phansi, khahlela umlenze wesobunxele uqonde futhi ugobise umlenze wangakwesokudla phezulu, ukhahlela unyawo lwesokudla uye ethangeni langakwesobunxele.

B. Mhlaba kancane ngonyawo lwesokudla, ugcine umlenze wangakwesokunxele uzulazula phansi bese uphinda i-handstand hop.

Yenza ama-hops ama-5 ngakwesokunene, bese u-5 amahops ngakwesobunxele.

Buyekeza kwe-