I-5-Minute Yoga-Meditation Mash-Up Eqeda Ukuqwasha

-Delile

• 1. I-Belly Breath Technique
• 2. Ukuzindla kwesivunguvungu
• 3. Ukuzihlikihla Ngokushesha kanye Nokwelula
• Buyekeza kwe-

Phakamisa isandla sakho uma usuka ekuzingeleni ku-Netflix noma ngokuskrola kokuphakelayo kwakho kwe-Instagram ukuze uvale amehlo akho futhi uzame ukulala. Yebo, nathi. Phakamisa isandla sakho uma futhi unesikhathi esinzima sokulala. Silapho kanye nawe. (Uma uzoskrola ku-Insta, okungenani landela laba bama-Instagrammers abazindlayo.)

Mhlawumbe uzwile ukuthi kufanele ufunde incwadi (njenge, incwadi yangempela, evula amakhasi-wakho) noma iphephabhuku noma wenze enye into ehlobene nokuzola nokungeyona ubuchwepheshe ngaphambi kokulala. Kepha mhlawumbe awufuni ukuthatha isikhathi ukukwenza. Ngemuva kwakho konke, sonke sizama ukungena esikhaleni esiningi ngangokunokwenzeka, akunjalo? I-Cue: Le mash-up yokuzindla ye-yoga evela ku-yogi Sadie Nardini ezokusiza ukuthi unciphise ukucindezeleka osukwini lwakho futhi ulungele ukusnuza emizuzwini embalwa nje.

1. I-Belly Breath Technique

Ukuphefumula nje esifubeni sakho kungadala impendulo yokukhathazeka, kusho uNardini. Ngale ndlela, uzogxila ekuphefumuleni ngokujulile esiswini sakho ukuze ukhulule yonke le serotonin ezwa kahle.

A. Thatha umoya ojulile ngekhala lakho, ugcwalise isisu (hhayi isifuba). Cabanga ukuthi unelanga elishisayo maphakathi nesisu sakho. Njengoba uhogela, phefumulela ngaphakathi bese uyivumela ifudumele futhi inabe kuzo zonke izinhlangothi.

B. Khipha ngamakhala akho, uyeke wonke umoya futhi ubuke noma yikuphi ukunganaki okushiya nomzimba wakho. Ongakukhetha: Ngenkathi ukhipha umoya, cindezela bese uphakamisa imisipha yakho ye-pelvic ukwengeza ukumelana okwengeziwe. Phinda cishe imizuzu emibili. (P.S. Lokhu futhi kuyindlela enhle yokuzola lapho ukhipha i-eff.)

2. Ukuzindla kwesivunguvungu

Bona ngeso lengqondo ukuthi unohlobo oluthile lwenkundla yokuphoqelela okuzungezile. (Ungaphinde ucabange ukuthi ungaphakathi kwendlu noma into efanayo.) Njengoba kufika imicabango engqondweni yakho, cabanga ukuthi iyisihlabathi noma imvula, futhi uma ishaya inkundla noma amafasitela endlu okuyo. , bavele bawe. (Uma kwenzeka uyidinga, nansi ukuzindla okuphelele okuqondisiwe ukuze ube nengqondo ehlanzekile.)

3. Ukuzihlikihla Ngokushesha kanye Nokwelula

Zinikeze ukuzilolonga okusheshayo, ulethe igazi nemfudumalo emisipheni yakho. Naka amathole akho, ama-quads, nemisipha yakho, futhi usebenze ngendlela yakho izingalo zakho, ama-biceps, nama-triceps. Uma imisipha isifudumele, yelule kancane (zama lezi zindlela ezingu-7 ze-yoga ezikhulula ukucindezeleka ngaphambi kokulala), bese uzinyakazise kahle, futhi ulungiselele ukulala kwasebusuku okungcono kakhulu.

Buyekeza kwe-