Nokuba uyimbaleki ezimiseleyo okanye usaqala ukuzilolonga, irejimeni yeyoga eqhelekileyo iya kukunceda wakhe amandla, ube bhetyebhetye kunye nokuphumla. Nalu uthotho olukhawulezayo lwezikhundla ze-yoga (okanye i-asanas) yakho, ukusuka kwiigophe ukuya kwezolula ezinzulu ukuya kwizivula zentliziyo. Ezi asanas ziyilelwe onke amanqanaba amava, ke beka umzimba wakho kwaye wenze ngokwenyani ube yi-OM yakho.
Ibhegi eyandisiweyo yabantwana
Finyelela kwindawo yetafile ezandleni nasemadolweni. Ihlombe kufuneka lifakwe ezandleni nasezinqeni emadolweni. Thatha iinzwane zakho kunye ukuze ubambe ngasemva kwakho. Hamba amadolo akho ukuya kububanzi bemethi yakho okanye nantoni na eyona nto ikhululekile emzimbeni wakho. Thatha isinqe sakho kwizithende zakho kwaye ubeke isifuba sakho phakathi kwemilenze yakho. Beka ipani kwimethi. Yandisa iingalo zakho ngqo phambi kwakho. Ngokuphefumla ngakunye, umva uyakhula kwaye iincam zeminwe ziqhubela phambili. Nge-exhale nganye, tyhala isinqe sakho kwizithende zakho. Esi sisiseko esihle sokuqalisa inkqubo yakho yeyoga kwaye ungabuyela kulo lonke ulandelelwano lweyoga xa kufuneka ikhefu.
Uhlengahlengiso: Zama ingxowa yemveli yomntwana enemilenze efakwe phantsi kwesifuba kunye neengalo emacaleni akho.
Inja ejonge ezantsi
Oku kukuhle kakhulu kwimihlana emide emilenzeni ngelixa uqinisa iingalo. Kwakhona, ukusuka kwindawo yetafile kunye namagxa phezu kwezihlahla kunye nezinqe phezu kwamadolo, phakamisa isinqe kunye nemilenze ixesha elide, udala i-"V" eguqulweyo kunye nomzimba wakho. Iintende kufuneka zibe ububanzi bamagxa kunye neenyawo zibe ububanzi besinqe. Ngokuphefumla ngakunye, tyhala isifuba sakho sibuyele emilenzeni yakho kunye neebiceps zakho ezindlebeni zakho. Nge-exhale nganye, tyhala izithende zakho ukuya kwi-mat (qaphela: izithende zakho akufuneki zichukumise i-mat kwaye kulungile!).
Ukuguqulwa: Vumela ukuba amadolo aguqe kancinci ukuba i-hamstrings iqinile. Ukugoba amadolo akho kuya kuthatha uxinzelelo kwiingalo zakho kunye nomqolo osezantsi.
Isikhundla sosihlalo
Phakama uye encotsheni yomandlalo wakho. Bamba iinzwane kunye nesithende kunye ukuze ubambe. Goba emadolweni akho kwaye ubuyisele isinqe sakho emva njengoko uhleli esitulweni. Finyelela iingalo zakho kunye nekomityi yeebhiceps zakho ezindlebeni zakho. Nciphisa ubunzima kwizithende zakho, ubambe i-tailbone kwaye uphumule emagxeni akho ehlombe. Uya kuva umlilo uvutha ngokukhawuleza kule ndawo - ungamandla okwakha!
Utshintsho: Yandisa iingalo zakho kwaye wenze imilo "Y" ngomzimba wakho ongaphezulu. Iinyawo ziyakwazi ukwahlulahlula.
Umphunga wembaleki
Ukusuka kwinja esezantsi, zisa unyawo lwakho lwasekunene phakathi kwezandla zakho. Beka unyawo lwakho phantsi, zonke iinzwane ezilishumi ngaphambili nangasemva, zikhomba phambili. Umlenze wakho wasekunene uya kugoba idolo lakho libekwe ngqo phezu kweqakala lakho. Gcina umlenze wakho wasekhohlo wolulelwe emva kwakho. Nyathela unyawo lwakho lwasekunene kwikona ephezulu ngasekunene yomethi wakho kwaye uthathe izandla zozibini ukuya ngaphakathi komlenze wakho wasekunene. Unokuhlala ezintendeni zakho okanye, ngokugoba okunzulu, uphonsa kwi-forearm yakho. Khulula intamo yakho kunye nokuphefumla. Phinda kwakhona kwelinye icala.
Ukuguqulwa: Beka umqolo wakho edolweni phantsi.
Igorha lesi-2
Ukulungiselela iQhawe lesi-2 kufana nomphunga wembaleki ngokubeka unyawo lwakho lwasekunene phakathi kwezandla zakho. Kodwa phakamisa amahlombe akho phezu kwezinqe zakho kwaye ujike isinqe sakho sijonge ecaleni. Jika iinzwane zakho zomva ziye kwikona ephezulu ekhohlo yemethi, neenzwane zakho zasekunene zijongise phambili. Goba ngokunzulu kwidolo lakho lasekunene, ulibeke ngqo phezu kweqakala lakho lasekunene. Yandisa iingalo zakho ecaleni kwaye ufikelele kwiminwe yakho. Phinda kwakhona kwelinye icala.
Ukuguqulwa: ukugoba kancinci kwidolo langaphambili.
Yogi Squat
Ukusuka kwinja esezantsi, beka iinyawo zakho phezulu kwebhedi yakho, ngaphandle kwezandla zakho. Beka isinqe sakho kwizithende zakho. Thatha izandla zakho kunye entliziyweni. Tyhiliza iingqiniba zakho emadolweni akho kwaye ikomityile amagxa akho emva kwakho. Yalatha ithambo lakho lomsila emhlabeni kwaye uhlale phezulu.
Uhlengahlengiso: Beka ibhloko ye-yoga phantsi kwe-boom yakho ukuze ufumane inkxaso eyongezelelweyo.
Ukhozi
Kwindawo ehleliyo, yizisa ingalo yasekunene phantsi kwengalo yasekhohlo, ugobe iingqiniba kwaye, ukuba kunokwenzeka, izihlahla. Ngelixa ubambe isaphetha edolweni lasekhohlo, phakamisa umlenze wasekunene phezulu nangaphezulu kwengalo yasekhohlo, uwele ithanga. Ukongeza umceli mngeni, bhinqisa umphezulu wonyawo lwakho lwasekunene ngasemva kwethole lasekhohlo. Ukuba usasebenza kwibhalansi yakho, beka iinzwane kwiinzwane zasekunene phantsi, ngaphandle komlenze wasekhohlo. Buyisela ubunzima kwisithende sakho kwaye uphakamise isifuba sakho ukuze ubeke amahlombe akho phezu kwezinqe zakho.
Utshintsho: Ukuba uneentlungu zamagxa, fikelela kwingalo yakho yasekunene phantsi kwengqiniba yakho yasekhohlo kwaye ufikelele kumagxa achaseneyo neentende zakho.
Isiqingatha sehobe
Ukusuka kwinja ejonge ezantsi, yizisa idolo lakho lasekunene kwisihlahla sasekunene kunye neqatha lasekunene kwisihlahla sasekhohlo. Beka i-shin yakho ihambelana phezulu kwi-mat yakho. Izinqe ezisezantsi kwimethi. Gweba iqatha lakho lasekunene. Yandisa umlenze wakho wasekhohlo emva kwakho. Qala ngokutyibilikisa izandla zakho esinqeni sakho ukuze uhlale phezulu. Emva koko, thoba isinqe sakho kwaye uzise isifuba sakho phezu komlenze wasekunene. Fumana indawo yokuphumza intloko yakho, nokuba kukwimethi, iingalo ezipakishwe ngaphambili, okanye kwibhloko. Zivumele uphumle apha, fumana i-hip flexor stretch stretch. Qhubeka uphefumlela ngokunzulu ukolula. Phinda kwakhona kwelinye icala.
Nzululwazi: Lala ngomqolo. Goba amadolo omabini kwaye ubeke iinyawo zakho phantsi. Bamba iqatha lasekunene phezu kwedolo lasekhohlo. Ngoku yiya phakathi kwemilenze kwaye ubambe umva wethanga lasekhohlo. Phakamisa umlenze wakho wasekhohlo kwaye uwutsalele ngasesifubeni sakho.
Kamel
Fumana indawo ye-tabletop ezandleni nasemadolweni. Yiza emadolweni akho, amadolo malunga ne-hip-width ngaphandle, kwi-mat. Beka iintende zakho kumqolo wakho ongezantsi, ugobe iingqiniba zakho kunye nomqolo wakho ukhombe. Hlanganisa amagxa akho emva kwakho. Thatha umoya onzulu kwaye uqale ukulandela amehlo akho. Tyhiliza isinqe sakho phambili ukuze sihlale sipakishwe phezu kwamadolo akho. Gxininisa ngakumbi esifubeni, kunokuba uncike ngasemva. Qhubeka ujonge kangangoko unako.
Uhlengahlengiso: Nciphisa inani lokunyuswa kunye nokubuyela umva.
Imilenze eludongeni
Hambisa ukulala ngomqolo wakho, wolule imilenze yakho ende. Emva kokuba amathanga akho angaphakathi ehlangene, yandisa imilenze yomibini ukuya kwisilingi kwaye wenze i-angle ye-90-degree. Sebenzela ukugoba amadolo akho kangangoko kunokwenzeka. Faka umbala kwiinyawo zakho ebusweni bakho. Ngalo lonke ixesha kukho ukuphefumla ngakumbi.
Ukuguqulwa: Gqibezela indawo efanayo eludongeni.
I-twist ephakanyisiweyo
Ngelixa ulele ngomqolo wakho, beka idolo lakho lasekunene esifubeni sakho. Gcina umlenze wasekhohlo wandiswa ixesha elide. Xhuma iminwe yakho phezulu kwe-chandelier yakho kwaye uvumele umlenze wakho udibanise. Khulula isiphatho kwaye usebenzise isandla sakho sasekhohlo ukukhokela idolo lakho lasekunene kuwo wonke umzimba wakho, ukuya ngasekhohlo. Yandisa ingalo yakho yasekunene kwicala lakho kwaye wenze imilo "T" ngomzimba wakho. Jonga ngasekunene. Yandisa umqolo ngokuphefumlela ngakunye kwaye ujije nzulu kancinci ngomphefumlo ngamnye. Phinda kwakhona kwelinye icala.
Ukuguqulwa: Nciphisa iqondo lokujija.