Kungakhathaliseki ukuthi ungumdlali ozimisele noma usanda kuqala ukujima kwakho, uhlobo olujwayelekile lwe-yoga luzokusiza ukwakha amandla, ukuguquguquka nokukhululeka. Nali uchungechunge olusheshayo lwezikhundla ze-yoga (noma i-asanas) zakho, kusukela ekugobeni kuya ekujuleni okujulile kuya kuzivula zenhliziyo. Lawa ma-asanas aklanyelwe wonke amazinga esipiliyoni, ngakho hlonipha umzimba wakho futhi uwenze ngempela i-OM yakho.
Isikhwama esinwetshiwe sezingane
Finyelela endaweni yetafula phezu kwezandla nasemadolweni. Ihlombe kufanele lihlanganiswe ezandleni nasezinqulwini emadolweni. Thatha izinzwane zakho ndawonye ukuze uthinte ngemuva kwakho. Hamba amadolo akho ebubanzini bombhede wakho noma noma yini elungele umzimba wakho. Thatha ama-hips akho ezithendeni zakho bese ubeka isifuba sakho phakathi kwemilenze yakho. Beka i-pan kumata. Nweba izingalo zakho ziqonde phambi kwakho. Ngokuhogela ngakunye, ingemuva liyakhula futhi iminwe iya phambili. Ngokukhipha umoya ngakunye, phushela okhalweni lwakho ngasezithendeni zakho. Lesi isisekelo esihle sokuqala umkhuba wakho we-yoga futhi ungabuyela kukho konke ukulandelana kwe-yoga uma kudingeka ikhefu.
Ukushintsha: Zama isaka lendabuko lomntwana elinemilenze efakwe ngaphansi kwesifuba nezingalo emaceleni akho.
Inja ebheke phansi
Lokhu kuyisimo esihle semihlane emide emilenzeni ngenkathi kuqinisa izingalo. Futhi, ukusuka endaweni ephezu kwetafula elinamahlombe phezu kwezihlakala nezinqulu phezu kwamadolo, phakamisa izinqulu nemilenze ibe yinde, udale umumo othi "V" ohlanekezelwe ngomzimba wakho. Izintende kufanele zibe ububanzi behlombe ngokuhlukana futhi izinyawo zibe ububanzi be-hip-wid. Ngokuhogela ngakunye, phushela isifuba sakho emuva ngasemilenzeni yakho kanye nama-biceps akho ngasezindlebeni zakho. Ngokukhipha umoya ngakunye, phusha izithende zakho ubheke kumata (qaphela: izithende zakho akufanele neze zithinte umata futhi lokho kulungile!).
Ukuguqulwa: Vumela amadolo ukuba aguqe kancane uma ama-hamstrings aqinile. Ukugoba amadolo akho nakho kuzokhipha ingcindezi ezingalweni zakho kanye nomhlane ophansi.
Isikhundla sikasihlalo
Khuphuka uye phezulu komata wakho. Bamba izinzwane nesithende ndawonye ukuze uthinte. Goba emadolweni bese uhlehlisa izinqe zakho njengoba uhlezi esihlalweni. Finyelela izingalo zakho bese ubeka ama-biceps akho ezindlebeni zakho. Yehlisa isisindo ezithendeni zakho, ubambe ithambo lomsila futhi uphumule emahlombe akho. Uzozwa umlilo uvutha ngokushesha kule ndawo - ungamandla okwakha!
Ukushintsha: Khulisa izingalo zakho bese wenza umumo othi “Y” ngomzimba wakho ongaphezulu. Izinyawo nazo zingahlukaniswa.
Iphaphu Lomgijimi
Kusukela enja eya phansi, letha unyawo lwakho lwesokudla phakathi kwezandla zakho. Beka unyawo lwakho phansi, zonke izinzwani eziyishumi ngaphambili nangemuva, zibheke phambili. Umlenze wakho wesokudla uzogotshwa idolo lakho libekwe phezu kweqakala lakho. Gcina umlenze wakho wesokunxele unwetshiwe ngemuva kwakho. Nyathela unyawo lwakho lwesokudla ekhoneni eliphezulu kwesokudla socansi lwakho bese uthatha izandla zombili ubheke ngaphakathi komlenze wakho wesokudla. Ungahlala ezintendeni zezandla zakho noma, ngokugoba okujulile, uphonsa ingalo yakho. Khululeka intamo yakho nokuphefumula. Phinda ngakolunye uhlangothi.
Ukuguqulwa: Beka umhlane wakho edolweni lakho phansi.
Iqhawe 2
Ukulungiselela iQhawe 2 kufana nephaphu lomgijimi ngokubeka unyawo lwakho lwesokudla phakathi kwezandla zakho. Kodwa phakamisa amahlombe akho phezu kwezinqulu zakho bese uphendulela izinqe zakho zibheke eceleni. Jikela izinzwane zakho zangemuva ubheke ekhoneni elingaphezulu kwesokunxele le-mata, izinzwane zakho zesokudla zibheke phambili. Gobela ujule edolweni lakho lesokudla, ulibeke phezu kweqakala lakho langakwesokudla. Nweba izingalo zakho eceleni bese ufinyelela eminweni yakho. Phinda ngakolunye uhlangothi.
Ukushintsha: ukugoba kancane edolweni langaphambili.
I-Yogi Squat
Kusukela enja eya phansi, beka izinyawo zakho phezulu komta wakho, ngaphandle kwezandla zakho. Beka izinqe zakho ezithendeni zakho. Thatha izandla zakho kanyekanye enhliziyweni. Phusha izindololwane zakho emadolweni akho bese ubeka amahlombe akho ngemuva kwakho. Khomba ithambo lomsila phansi bese uhlala phezulu.
Ukulungiswa: Faka ibhulokhi ye-yoga ngaphansi kwe-boom yakho ukuze uthole ukwesekwa okwengeziwe.
Ukhozi
Lapho uhlezi, letha ingalo yesokudla ngaphansi kwengalo yesobunxele, ugoqe izindololwane futhi, uma kungenzeka, izihlakala. Ngenkathi ubambe umnsalo edolweni lesokunxele, phakamisa umlenze wesokudla phezulu nangaphezulu kwengalo yesobunxele, weqa ithanga. Ukuze ungeze inselele, bopha ingaphezulu lonyawo lwakho lwesokudla ngemuva kwenkonyane kwesokunxele. Uma usasebenza ngebhalansi yakho, beka izinzwani ezinzwaneni ezingakwesokudla phansi, ngaphandle komlenze wesokunxele. Buyisela isisindo esithendeni sakho bese uphakamisa isifuba sakho ukuze ubeke amahlombe akho phezu kwezinqulu zakho.
Ukushintsha: Uma unobuhlungu behlombe, finyelela ingalo yakho yesokudla ngaphansi kwendololwane yakho yangakwesobunxele bese ufinyelela emahlombe abhekene nezintende zezandla zakho.
Ijuba eliyisigamu
Kusukela enja ebheke phansi, letha idolo lakho langakwesokudla uye esihlakaleni sokudla kanye neqakala lakho langakwesokudla uye esihlakaleni kwesokunxele. Beka i-shin yakho ngokuhambisana phezulu kumata wakho. Izinqe ezingezansi kumata. Gubha iqakala lakho langakwesokudla. Nweba umlenze wakho wesokunxele kude ngemuva kwakho. Qala ngokuhambisa izandla zakho okhalweni ukuze uhlale phezulu. Okulandelayo, goba ukhalo lwakho futhi ulethe isifuba sakho phezu komlenze wesokudla. Thola indawo yokuphumuza ikhanda lakho, kungakhathaliseki ukuthi kumata, izingalo ezipakishiwe, noma kubhulokhi. Zivumele uphumule lapha, thola ukunwebeka kwe-hip flexor ejulile. Qhubeka uphefumula ujule ekujuleni. Phinda ngakolunye uhlangothi.
Ukulungiswa: Lala ngomhlane. Goba amadolo womabili bese ubeka izinyawo zakho phansi. Bamba iqakala langakwesokudla phezu kwedolo elingakwesokunxele. Manje ngena phakathi kwemilenze futhi ubambe ngemuva kwethanga lesokunxele. Phakamisa umlenze wakho wesokunxele uwudonsele esifubeni sakho.
kamel
Thola indawo ye-tabletop ezandleni nasemadolweni. Woza uguqe ngamadolo, amadolo aqhelelane ngobubanzi be-hip, kumata. Beka izintende zakho emhlane wakho ongezansi, izindololwane zakho zigobile futhi umhlane wakho ukhombe. Letha amahlombe akho ndawonye ngemuva kwakho. Thatha umoya ojulile bese uqala ukulandela amehlo akho. Phusha ama-hips akho phambili ukuze ahlale enqwabelene phezu kwamadolo akho. Gxila kakhulu esifubeni, kunokuncika emuva. Qhubeka ubheke ngokunethezeka ngangokunokwenzeka.
Ukuguqulwa: Yehlisa inani lokukhushulwa kanye nokuhlehla.
Imilenze odongeni
Hamba ulale ngomhlane wakho, welule imilenze yakho ibe yinde. Uma amathanga akho angaphakathi esehlangene, nweba imilenze yomibili ifike ophahleni bese udala i-engeli engu-90-degree. Sebenzela ukugoba amadolo akho ngangokunokwenzeka. Faka umbala ezinyaweni zakho ebusweni bakho. Njalo kukhona ukuphefumula okwengeziwe.
Ukushintsha: Qedela ukuma okufanayo odongeni.
I-twist ehlanganisiwe
Ngenkathi ulele ngomhlane wakho, beka idolo lakho langakwesokudla esifubeni sakho. Gcina umlenze wesokunxele unwetshiwe isikhathi eside. Xhuma iminwe yakho phezulu kwe-chandelier yakho futhi uvumele umlenze wakho uncinze. Dedela isibambo bese usebenzisa isandla sakho sobunxele ukuze uqondise idolo lakho langakwesokudla emzimbeni wakho, kwesokunxele. Yelula ingalo yakho yesokudla eceleni kwakho bese udala umumo othi “T” ngomzimba wakho. Bheka kwesokudla. Nweba umgogodla ngokuhogela ngakunye bese usonta ujule kancane ngokuphefumula ngakunye. Phinda ngakolunye uhlangothi.
Ukuguqulwa: Yehlisa izinga lokusonta.