Zama Lokhu: Ama-Yoga Ahlukanisiwe angama-21 ahlanganisa iBond ngenkathi Wakha Imisipha

-Delile

• Isimiso sokuqala
• Ukuphefumula
• Ukuma Phambili Phinda
• Uhleli uTwist
• I-Double Tree Pose
• Ithempeli
• Sihlalo
• UQhawe III
• Umkhuba ophakathi nendawo
• Isikebhe Pose
• Phambili Bend nepulangwe
• I-Pose Yezingane Esiziwe
• I-handstand
• Umdansi ophindwe kabili
• Ibhuloho Nokuma Kwamahlombe Asekelwayo
• Sihlalo neNtaba
• Inqubo ethuthukile
• Iqhawe Elindizayo
• Ipulangwe kabili
• Inja Ebheke Phansi Ebheke Phansi
• Iqabunga Eligoqiwe
• Isihlalo sobukhosi
• Inkanyezi Pose
• Isondo elinomlenze owodwa
• Okubalulekile

Uma uzithanda izinzuzo ezihlinzekwa yi-yoga - ukuphumula, ukuzelula, nokuqinisa - kepha futhi umbe ukusebenza nabanye, i-yoga yomlingani kungaba ukuqeqeshwa kwakho okusha okuthandayo.

Inobungani babaqalayo yonke indlela eya kobuhle, i-yoga yomlingani izophonsela inselelo umzimba wakho kanye nokuxhumeka kwakho nokwethemba uzakwenu.

Ngezansi, sidale izinqubo ezintathu - ezisanda kuqala, eziphakathi nendawo, nezithuthukile - ukukukwenza ube yi-yoga yozakwethu, bese sikusize ukuba uyiqonde kahle. Thatha omunye wakho obalulekile, umngani wakho omkhulu, ubaba wakho, noma umngani wokuzivocavoca, bese uthola iZen!

Isimiso sokuqala

Kulezi zibuko zozakwethu abaqalayo, uzojwayela ukusebenza nomunye umzimba ekwenzeni kwakho. Yazi ukuphefumula nomlingani wakho, futhi ukusebenzisele ibhalansi nokumelana.

Ukuphefumula

Qala kulesi sikhundla ukuze uvumelanise umoya wakho nezinhloso zakho nomlingani wakho.

Imisipha emikhulu yasebenza:

• izisu
• Amalati
• ama-rhomboids
• deltoids

Ukwenza lokhu:

1. Hlala unqamule imilenze ufulathele omunye nomunye.
2. Cindezela imihlane yakho ephezulu ndawonye, ​​uvumele izingalo zakho zilale kahle eceleni kwakho.
3. Vala amehlo akho bese udonsa, bese ukhipha, uthathe uchungechunge lokuphefumula okujulile ndawonye.

Ukuma Phambili Phinda

Qala ukwelula imisipha yakho yomlenze bese uvivinya ibhalansi yakho nomlingani Phambili Phinda.

Imisipha emikhulu yasebenza:

• izisu
• imisipha
• ama-quadriceps
• i-gastrocnemius

Ukwenza lokhu:

1. Yima ufulathele omunye nomunye, uthinte.
2. Umlingani ngamunye ugoba phambili okhalweni, egcina imilenze iqonde futhi eletha ubuso babo emadolweni.
3. Letha izandla zakho ezingalweni zomlingani wakho futhi ubambe, uhambise ukubamba kwakho eduze kwamahlombe abo njengoba uphefumula futhi uzinza.

Uhleli uTwist

Nweba umzimba wakho ongaphezulu nge-Seated Twist.

Imisipha emikhulu yasebenza:

• izisu
• Amalati
• ama-pectorals

Ukwenza lokhu:

1. Thatha ukuma kwe-Breathing.
2. Donsa umoya, naku-exhale, bobabili abalingani basonta imiqolo yabo ngakwesokunene, beka isandla sabo sobunxele edolweni langakwesokudla nesandla sabo sokudla edolweni lowakwabo elingakwesobunxele, bebheke ehlombe labo.
3. Qhubeka uphefumule, ujije kakhudlwana nge-exhale ngayinye.

I-Double Tree Pose

Izimo ezinemilenze eyodwa njengesihlahla esiphindwe kabili ziqala ukuhlola ibhalansi yakho.

Imisipha emikhulu yasebenza:

• izisu
• glutes
• okhalweni
• ama-quads
• imisipha

Ukwenza lokhu:

1. Yima eceleni nomlingani wakho, izinkalo zithinte.
2. Yelula izingalo zakho zangaphakathi ziqonde ngenhla kwekhanda lakho, uzishintshe ukuze izintende zakho zihlangane.
3. Umlingani ngamunye uphakamisa unyawo lwakhe lwangaphandle, agobise amadolo abo, futhi abeke unyawo lwabo lubheke ethangeni langaphakathi.
4. Letha izingalo zakho zangaphandle emzimbeni wakho, uhlangabeze intende yesandla.
5. Thatha uchungechunge lwama-inhales nezikhipha lapha, ugxile ekugcineni ibhalansi nokwandisa umzimba wakho.

Ithempeli

Thola ukwelula okujulile kuwo wonke umzimba wakho ngenguqulo yozakwethu yethempeli.

Imisipha emikhulu yasebenza:

• izisu
• okhalweni
• ama-quads
• imisipha
• Amalati

Ukwenza lokhu:

1. Yima ubheke umlingani wakho unesikhala esiningi phakathi kwakho.
2. Bobabili abalingani babheka phambili okhalweni, bayama lapho ama-torsos ehambelana nomhlabathi.
3. Phakamisa amakhanda akho, ulethe izingalo zakho phezulu ukuze emuva kwezingalo zakho kuqondane nomhlabathi nezintende zezandla zakho zithinte.
4. Thatha uchungechunge lokuphefumula okujulile lapha, uphushele ezingalweni zomlingani wakho futhi uzwe ukunwebeka ngemuva kwemilenze yakho.

Sihlalo

Njengesikwele kodwa ngosizo, uSihlalo wozakwethu uPose ukuvumela ukuthi ungene shí esihlalweni ukukhomba imilenze yakho.

Imisipha emikhulu yasebenza:

• izisu
• ama-quadriceps
• imisipha
• glutes
• ama-biceps
• Amalati

Ukwenza lokhu:

1. Yima ngezinyawo ndawonye nibheke kumlingani wakho, nigcine izinyawo eziyi-2-3 phakathi kwenu. Gcina iso lakho liqonde ngqo.
2. Bamba izihlakala zomunye nomunye bese uhogela. Ku-exhale, squat usebenzisa umlingani wakho njengokumelana, ume lapho amathanga akho ehambelana nomhlabathi.
3. Cindezela isifuba sakho emuva kancane. Ungaguqula ukuma kwezinyawo zakho ukwamukela lokhu.
4. Phefumula lapha, ugcine ifomu elihle.

UQhawe III

Inselele ibhalansi yakho, amandla, nokuvumelana nezimo nomlingani wakho uWarrior III.

Imisipha emikhulu yasebenza:

• izisu
• glutes
• imisipha
• i-gastrocnemius
• Amalati
• ama-rhomboids

Ukwenza lokhu:

1. Yima ubheke umlingani wakho ngezinyawo ezi-4-5 phakathi kwakho.
2. Yelula izingalo zakho ngaphezulu bese ubheka phambili okhalweni, uphakamise umlenze owodwa uqonde ngemuva kwakho futhi ugcine izinkalo zakho zikwele phansi. Wena nomlingani wakho kufanele ukhethe imilenze ehlukile yokulinganisela.
3. Njengoba uya phambili, bamba izandla noma izihlakala zomlingani wakho, ume lapho ama-torsos akho ehambisana nomhlabathi. Gcina ukubuka kwakho phansi.
4. Faka futhi ukhiphe lapha, usebenzisa umlingani wakho ukuthola ibhalansi.

Umkhuba ophakathi nendawo

Qala ukuthembela kakhulu emzimbeni womlingani wakho kule nqubo yozakwethu ophakathi nendawo. Kungumqondo omuhle ukuzifudumeza ngamaposi ambalwa kusuka enkambisweni yokuqala ngaphambi kokungena lapha.

Khumbula ukuphumula ngesikhathi sokuhamba okuphakathi, ngoba kuzokwenza kube lula ukwenza nokubamba.

Isikebhe Pose

Umnyombo wakho uzobekelwa inselelo nozakwethu Boat Pose.

Imisipha emikhulu yasebenza:

• izisu

Ukwenza lokhu:

1. Qala ukuhlala phansi, ubheke umlingani wakho.
2. Goba imilenze yakho bese utshala izithende zakho emhlabathini, ubeke izinzwane zakho komunye nomunye.
3. Yelula izingalo zakho phambi kwakho bese ubamba izingalo zomunye nomunye ngaphezulu kwesihlakala.
4. Uhlangothi ngalunye ngasikhathi, qala ukuphakamisa izinyawo zakho emhlabathini, uvumele owakho ahlangane nomlenze wakho ukunwebe ngokugcwele. Imizimba yakho kufanele yakhe i-W lapho isethiwe.
5. Phefumula lapha, ugcine ibhalansi nefomu elihle.

Phambili Bend nepulangwe

Khuphula ipulangwe elijwayelekile ngokusebenzisa umlingani wakho njengesiphakamiso.

Imisipha emikhulu isebenzele umlingani 1:

• izisu
• ama-quads
• imisipha
• i-gastrocnemius

Imisipha emikhulu isebenzele umlingani 2:

• izisu
• ama-triceps
• deltoids
• ama-pectorals
• glutes
• imisipha
• i-gastrocnemius

Ukwenza lokhu:

1. Uzakwethu 1 uthathe i-Forward Fold.
2. Uzakwethu 2 uthathe ipulangwe eliphezulu kumqansa ophansi womlingani 1: Beka umlenze owodwa ngasikhathi, ubeke izihloko zezinyawo zakho emuva kozakwethu 1.

I-Pose Yezingane Esiziwe

Uzakwethu 2 uzongeza isisindo ku-1's Child's Pose wozakwethu, okubavumela ukuthi bacwile kakhulu ekujuleni. Shintshanani endaweni ngayinye.

Imisipha emikhulu yasebenza:

• izisu

Ukwenza lokhu:

1. Uzakwethu 1 uthatha iPose yengane: Hlala ezithendeni zakho, amadolo asatshalaliswe, bese ubeka i-torso yakho phansi phakathi kwemilenze yakho, welula izingalo zakho ngaphambili.
2. Uzakwethu 2 uhlala kamnandi kumhlane ongezansi wozakwethu, ubeka umqolo wakho phansi umelane nozakwethu 2 futhi welula imilenze yakho ngaphandle.

I-handstand

Uzakwethu 2 angazijwayeza ama-handstands ngokusekelwa nguzakwethu 1. Shintshanani ngezikhundla uma kungenzeka ukuze nobabili ningene kumnandi.

Imisipha emikhulu yasebenza:

• izisu
• ama-pectorals
• deltoids
• Amalati

Ukwenza lokhu:

1. Uzakwethu 1 ulele phansi, izingalo zolulwe ngaphambili.
2. Uzakwethu 2 uthatha isikhundla sepulangwe eliphezulu ngaphezulu kukazakwethu 1, bebeka izandla zabo emaqakaleni nasemaqakaleni ophathina 1 ezandleni zomlingani 1.
3. Donsela phezulu, naku-exhale, umlingani 1 uqala ukuhlala phansi ngenkathi umlingani wakhe e-2 okhalweni okhalweni. Misa lapho umzimba ongaphezulu womlingani 2 ubhekabheka phansi.

Umdansi ophindwe kabili

Yenza le pose efanele i-Instagram ukukhuthaza ukuguquguquka kwemvelo futhi uzizwe unwebeka kakhulu ku-hip flexor ne-quad yakho.

Imisipha emikhulu yasebenza:

• izisu
• glutes
• imisipha
• ama-quads

Ukwenza lokhu:

1. Qala ukuma, ubheke umlingani wakho cishe ngamamitha amabili phakathi kwakho. Qondanisa unyawo lwangakwesokudla lukazakwethu no-2 lwangakwesokudla.
2. Bobabili abalingani baphakamisa izingalo zabo zangakwesokudla ngaphezulu, beletha izintende zokuhlangana phakathi.
3. Bobabili abalingani babamba amaqakala abo wesobunxele, beletha unyawo lwabo ezansi.
4. Qala ukugoba okhalweni komunye nomunye, ucindezele ezandleni zakho bese uqondisa unyawo lwakho phezulu esibhakabhakeni.
5. Faka futhi ukhiphe lapha, uzama ukuletha unyawo lwakho phezulu nangaphezulu.

Ibhuloho Nokuma Kwamahlombe Asekelwayo

Uchungechunge lwakho lonke lwangemuva - noma ngemuva komzimba wakho - luzothola ukuzivocavoca ngale pose. Shintshanani endaweni ngayinye, uma kungenzeka.

Imisipha emikhulu yasebenza:

• izisu
• imisipha
• glutes

Ukwenza lokhu:

1. Uzakwethu 1 uthathe isikhundla seBhuloho: amadolo agobile, izinyawo ziyisicaba phansi, ne-butt ne-back back icindezelwe yaya esibhakabhakeni.
2. Uzakwethu 2 uthatha ukuma kwehlombe elisekelwayo eceleni kozakwethu 1: Beka izinyawo zakho emadolweni ozakwethu 1, ubuyele emuva phansi. Uzakwethu 2 kufanele acindezele phezulu ngezinyawo zakhe, enze umugqa oqondile kusuka emadolweni kuye emahlombe.

Sihlalo neNtaba

Uzakwethu 1 wenza umsebenzi omningi lapha, esizwa ukungalingani kukazakwethu 2.

Imisipha emikhulu isebenzele umlingani 1:

• izisu
• ama-quads
• imisipha
• glutes
• Amalati
• ama-rhomboids
• ama-triceps

Imisipha emikhulu isebenzele umlingani 2:

• izisu
• ama-quads
• i-gastrocnemius

Ukwenza lokhu:

1. Uzakwethu 1 uthatha uSihlalo uPose, behleli emuva ngenkathi belula izingalo zabo ngaphambili.
2. Uzakwethu 2 ubeka izinyawo zabo ngasikhathi sinye emadolweni kazakwethu 1, bobabili babamba izandla noma izihlakala zomunye nomunye, kuyilapho umlingani 1 emi.
3. Uzakwethu 1 uncika emuva ngokuzenzakalela ukusekela isisindo sikazakwethu 2.

Inqubo ethuthukile

Amasondo okuqeqesha acishiwe kule nqubo esezingeni eliphakeme, lapho uzohlola amandla akho, ibhalansi, nokuhamba kwakho kanye nesibopho - nokwethembana - onakho nomlingani wakho.

Eziningi zalezi zinyathelo zibhekwa njenge-acro yoga, okuyinhlanganisela yeyoga kanye ne-acrobatics.

Uma umkhulu kunomlingani wakho (noma okuphambene nalokho), hlela ukuqala endaweni enesisekelo nize nobabili nikhululeke ngokwanele ukuphuma egatsheni.

Iqhawe Elindizayo

Njengenye yezinto eziyisisekelo - futhi ezimnandi! - umlingani osezingeni eliphezulu we-yoga uhamba, iqhawe elindizayo likuvumela ukuthi ngamunye wakho anethezeke ngomlingani oyedwa ohamba emoyeni.

Imisipha emikhulu isebenzele umlingani 1:

• izisu
• imisipha
• ama-quads
• i-gastrocnemius

Imisipha emikhulu isebenzele umlingani 2:

• izisu
• glutes
• imisipha
• Amalati

Ukwenza lokhu:

1. Uzakwethu 1 uqala ukulala phansi.
2. Uzakwethu 1 uphakamisa imilenze yabo isuke phansi, amadolo agobile, ngakho-ke umlingani 2 angabeka eyabo ebhekene nezinyawo zomlingani wakhe.
3. Ukubamba izandla ukusekela, umlingani 1 welula imilenze yakhe, ephakamisa umlingani wakhe 2 emhlabathini. Uzakwethu 2 ugcina imizimba yabo iqonde.
4. Lapho nobabili nizizwa nizinzile, dedelani izandla, nozakwethu 2 welula izingalo zabo phambi kwabo.

Ipulangwe kabili

Amapulangwe amabili angcono kunelilodwa. Hlola amandla omzimba wakho wonke ngalokhu kuhamba.

Imisipha emikhulu yasebenza:

• izisu
• ama-pectorals
• deltoids
• glutes
• imisipha

Ukwenza lokhu:

1. Uzakwethu 1 uthatha ipulangwe eliphezulu.
2. Uzakwethu 2 uthatha ipulangwe eliphezulu ngaphezulu kukazakwethu 1: Bopha ukhalo lwabo, beka izandla zakho emaqakaleni abo, bese ubeka ngokucophelela izinyawo namaqakala phezu kwamahlombe abo, umlenze ngamunye ngasikhathi.

Inja Ebheke Phansi Ebheke Phansi

Nweba futhi uqinise ngenja ephindwe kabili ebheke phansi. Uma usebenzela i-handstand, lokhu kuwumkhuba omuhle.

Imisipha emikhulu yasebenza:

• izisu
• deltoids
• imisipha

Ukwenza lokhu:

1. Uzakwethu 1 ulele ubheke phansi, izandla nezinyawo usesimweni sokudlulela enjeni ebheke ezansi - izandla zibheke esifubeni nasezinyaweni ziqhelelene.
2. Uzakwethu 2 uthatha inja ebheke phansi ebheke phezulu kozakwethu 1 - izinyawo zomlingani 2 emuva okuphansi kozakwethu 1 nezandla mayelana nonyawo olulodwa phambi kukazakwethu 1.
3. Uzakwethu 1 ukhuphuka kancane aye Enjeni Ebheke Phansi ngenkathi umlingani 2 ehlala ezinzile kokuma kwakhe.
4. Umzimba kazakwethu 2 uzogcina wakhe i-backward, ibheke phezulu-phansi L.

Iqabunga Eligoqiwe

Lapha, uzakwethu 1 uzokweseka umlingani 2 ngenkathi bethatha ukuphefumula okumbalwa.

Imisipha emikhulu isebenzele umlingani 1:

• izisu
• imisipha
• ama-quads
• i-gastrocnemius

Imisipha emikhulu isebenzele umlingani 2:

• izisu
• glutes
• imisipha

Ukwenza lokhu:

1. Thatha isikhundla seFlying Warrior.
2. Adedelane izandla.
3. Uzakwethu 2 ugoba phambili okhalweni, avumele izingalo zabo nesifuba zilenge.

Isihlalo sobukhosi

Thatha isihlalo sakho sobukhosi! Lapha futhi, uzakwethu 1 uzobe ebeka umthwalo ngenkathi umlingani 2 ezodinga ukuqonda ibhalansi.

Imisipha emikhulu isebenzele umlingani 1:

• izisu
• imisipha
• ama-quads
• i-gastrocnemius
• ama-pectorals
• deltoids

Imisipha emikhulu isebenzele umlingani 2:

• izisu
• imisipha
• i-gastrocnemius

Ukwenza lokhu:

1. Uzakwethu 1 ulele ngomhlane, imilenze yelulwe yaya phezulu.
2. Uzakwethu 2 umi ubhekene nozakwethu 1, izinyawo ngapha nangapha kwentamo kazakwethu 1.
3. Uzakwethu 1 ugoba amadolo.
4. Uzakwethu 2 uhlala emuva ezinyaweni zikazakwethu 1.
5. Uzakwethu 1 welula imilenze yabo phezulu.
6. Uzakwethu 2 ugoba imilenze yakhe, abeke izinyawo zakhe ezandleni zomlingani 1.

Inkanyezi Pose

Khululeka ukuhlala ubheke phezulu ku-Star Pose kazakwethu.

Imisipha emikhulu isebenzele umlingani 1:

• izisu
• ama-quads
• imisipha
• i-gastrocnemius
• ama-pectorals
• deltoids
• ama-triceps

Imisipha emikhulu isebenzele umlingani 2:

• izisu
• ama-triceps
• glutes
• imisipha

Ukwenza lokhu:

1. Uzakwethu 1 ulele ngomhlane, imilenze yelulwe yaya phezulu.
2. Uzakwethu 2 umi ekhanda likazakwethu 1, bese bobabili babambana ngezandla.
3. Uzakwethu 2 ubeka amahlombe ezinyaweni zikazakwethu 1, bese egxumela umzimba wabo ongezansi emoyeni, esebenzisa izingalo zabo ukuthola ibhalansi.
4. Uma usuzinzile endaweni yomoya, vumela imilenze iwele ngaphandle.

Isondo elinomlenze owodwa

Uzodinga ukuguquguquka okukhulu nokuhamba kweWili elinomlenze owodwa - okuhlanganisiwe ukuthi ukwenza lokhu kuhamba nomlingani wakho kuzokunikeza ukuzinza okuthile.

Imisipha emikhulu yasebenza:

• izisu
• deltoids
• Amalati
• glutes
• imisipha

Ukwenza lokhu:

1. Bobabili abalingani baqala ngokulala ngomhlane, amadolo agobile, izinyawo ziyisicaba phansi, izinzwane ziyathintana.
2. Beka izintende zezandla zakho ngeminwe ebheke ezinyaweni zakho - kuzodingeka ukuthi ufinyelele izandla zakho phezulu nxazonke ukwenza kanjalo.
3. Phusha ezintendeni zezandla nasezinyaweni ngomgogodla wakho, welula izingalo nemilenze ukuze umzimba wakho wakhe i-U.
4. Khulisa kancane umlenze owodwa phansi, uwunwebise ngokugcwele, bese uhlangabezana nonyawo lomlingani wakho phakathi.

Okubalulekile

Kusukela ekuqaleni kuya kokuthuthukile, i-yoga yomlingani kuyindlela eyingqayizivele yokubopha ngenkathi kwakhiwa imisipha. Hlala ugxile entweni yokuxhuma, usebenze kancane indlela yakho kuze kube sekuhambeni okuyinkimbinkimbi - futhi ungakhohlwa ukuzijabulisa ngenkathi uyenza!

UNicole Davis ungumbhali ozinze eMadison, WI, umqeqeshi womuntu siqu, kanye nomqeqeshi weqembu lokuqina komzimba inhloso yakhe ukusiza abesifazane baphile impilo eqinile, enempilo, nenenjabulo. Lapho engasebenzi nomyeni wakhe noma ejaha indodakazi yakhe encane, ubuka imibukiso ye-TV yobugebengu noma enza isinkwa somuncu kusukela ekuqaleni. Mthole evulekile Instagram okokuzilolonga, # impilo, nokuningi.