Ama-Yoga Hip Openers Azogcina Ekhulule Umzimba Wakho Osezansi

-Delile

• I-Pose Yengane
• Inja ebheke phansi
• I-Hip Opener
• Uhafu Wejuba
• Chusha Inaliti
• Ukwelula Okugcwele Komlenze
• Savasana
• Buyekeza kwe-

Maningi amathuba okuthi uchithe isikhathi esiningi sosuku ezinqeni zakho ngisho noma uzivocavoca. Cabanga nje ngaso sonke isikhathi osichitha upake etafuleni lakho, ubuke iNetflix, upheqa nge-Instagram, uhleli emotweni yakho, njll.

Ukwelula izinkalo zakho kuzogcina yonke into isendaweni ejabule-kusuka kuzintambo zakho kanye ne-glutes kumhlane wakho ophansi. ' wehlise umoya noma umake ekupheleni kweseshini ye-yoga egcwele.

Landela kanye noDanielle kuvidiyo, noma hamba esinyathelweni ngasinye ngezansi. (Usacinene? ​​Zama lezi ezinye izivuli ze-yoga ze-hip ukuze welule ngokujulile.)

I-Pose Yengane

A. Qala endaweni yethebulethi kuzo zonke ezine.

B. Exhale ukuze uhlale izinqe uphumule ezithendeni, ukhulule i-torso iwe phezu kwemilenze. Amadolo angasondelana noma abanzi, kuya ngokuthanda kwakho. Izingalo zingelulelwa phambili, izintende zezandla phansi, noma zelulwe emuva ngezinqulu, izintende zikhuphuke. Bamba imimoya emi-2.

Inja ebheke phansi

A. Kusuka kokuma kwengane, donsela emuva ukuze ubuyele etafuleni.

B. Khipha umoya bese uphonsa izithende bese uphakamisa izinqulu ukuze wenze umumo othi "V" obheke phansi (inja ebheke phansi), ucindezela izintende zibe phansi iminwe ivuleke kakhulu. Bamba ukuphefumula okungu-2.

I-Hip Opener

A. Kusuka enjeni eyehla, hamba izinyawo zombili uye ezandleni bese uhogela ukuhlehlisa i-swan dive (ukuphakamisa izingalo, ikhanda nesifuba) ukuze ume (mountain pose). Cindezela izintende ndawonye ngaphezulu bese ukhipha umoya, wehlise izandla esifubeni endaweni yokuthandaza.

B. Shifta isisindo emlenzeni wesobunxele bese uhogela ukuze uphakamise umlenze wesokudla, ugobe nge-engeli engu-90-degree, phambi komzimba. Vula idolo eceleni, bese uwela iqakala langakwesokudla phezu kwethanga lesokunxele ngenhla nje kwedolo lesokunxele.

C. Exhale, ucwila ku-half squat, emlenzeni wesobunxele, izandla zisathandaza (i-hip opener). Bamba ukuphefumula okungu-2. Buyisela emuva ukunyakaza uncross umlenze wangakwesokudla, phakamisa ngedolo eliphakeme, bese wehla uye phansi. Phinda ngakolunye uhlangothi, bese ubuyela entabeni ukuma.

Uhafu Wejuba

A. Ukusuka ekumiseni kwentaba, khipha umoya ukuya ku-swan dive ukuze usonge phambili phezu kwemilenze eqondile. Faka futhi uphakamise uhhafu maphakathi ngomhlane oyisicaba, bese ukhipha umoya bese uyadedela ukuze ugoqe imilenze.

B. Beka izintende phansi phansi bese ubuyela emuva enjeni ephansi. Faka futhi unwebe umlenze wangakwesokudla ubheke emuva nasemuva, bese uguqula amahlombe ngaphezulu kwezihlakala bese udweba idolo langakwesokudla ngaphansi kwezinqe, ucishe uqonde ngaphambili kukamete.

C. Beka umlenze wesokudla phansi kule ndawo, uvule izinzwane zesokunxele, bese ugoqa kancane phambili phezu komlenze wesokudla, ugcine isisindo simaphakathi phakathi kwezinqulu. Bamba ukuphefumula okungu-2.

D. Cindezela i-torso phezulu futhi uvule ngokucophelela umlenze wesokudla ukuze ubuyele enja eya phansi. Phinda ngakolunye uhlangothi.

Chusha Inaliti

A. Ukusuka kwesigamu sejuba elingakwesokunxele, jikisa imilenze ukuzungeza uhlale kumata, izinyawo ziyisicaba namadolo akhombe phezulu. Faka umoya bese uphefumula, wehlise kancane i-vertebra nge-vertebra ukuze ulale ubheke phansi.

B. Gcina unyawo lwesokunxele luphansi phansi, phakamisa umlenze wangakwesokudla bese uwela iqakala langakwesokudla phezu kwethanga langakwesokunxele. Phakamisa umlenze wesobunxele phansi bese uhlanganisa izingalo ukuze ubambelele ethangeni lesobunxele. Bamba imimoya emi-2.

C. Ngezansi unyawo lwesobunxele phansi bese uqaqa kancane umlenze wangakwesokudla. Phinda ngakolunye uhlangothi.

Ukwelula Okugcwele Komlenze

A. Nweba umlenze wesobunxele phansi.

B. Ukubamba iqakala noma inkonyane, donsa uqonde (kodwa ungakhiyiwe) umlenze wangakwesokudla ubheke ebusweni. Bamba ukuphefumula okungu-2.

C. Imilenze yesikisi ukuze ishintshe, yelule umlenze wangakwesokudla phansi bese yelula umlenze wesobunxele ubheke ebusweni.

Savasana

A. Ukusuka ekunwebeni umlenze ogcwele wesobunxele, wehlise kancane umlenze wesobunxele emethini bese unweba izingalo ngapha nangapha, izintende zibheke phezulu.

B. Khulula yonke imisipha emzimbeni. Bamba ukuphefumula okuningi njengoba kudingeka.

Buyekeza kwe-