Intwasahlobo yisikhathi esifanele sokuvuselela umzimba nengqondo yakhoyoga Kubeka lokho okusiza ukukhathala ukukhathala, kukhuthaze ukuphumula, futhi kusetshenziswe amandla ngokweqile.
1, Isigamu senyanga
Imiyalo: Qala isikhundla esimi ngezinyawo zakho ngehlombe-ububanzi. Guqula unyawo lwakho lwesokudla ohlangothini lwesokunene, gobela idolo lakho elifanele, futhi unwebe umzimba wakho ngakwesokunene, ubeke isandla sakho sokudla cishe amasentimitha angama-30 ngaphandle konyawo lwakho lwesokudla. Phakamisa umlenze wakho wesobunxele emhlabathini bese unwebeka kufana nomhlaba. Nweba idolo lakho elifanele, vula ingalo yakho yangakwesobunxele ubheke ophahleni, bese ubheka phezulu ophahleni.
Izinzuzo: Kuthuthukisa ukulinganisela nokuxhumana, kuqinisa ukugxila, kuthuthukisa amandla emlenze, futhi welula isifuba.
Ukuphefumula: Gcina ukuphefumula kwemvelo nokubushelelezi kulo lonke.
Amaphoyinti asemqoka: Gcina zombili izingalo emugqeni oqondile zibheke phansi, futhi uqinisekise ukuthi umzimba wakho uhlala endizeni efanayo, ngomlenze ongenhla uhambisana nomhlaba.
Ukuphindaphinda: Ukuphefumula okungu-5-10 uhlangothi ngakunye.
2, Uhhafu wonxantathu osontekile
Imiyalo: Qala esimweni sokuma ngezinyawo zakho ngehlombe-ububanzi. Hinge okhalweni, beka izandla zakho emhlabathini, uqonde umgogodla wakho. Beka isandla sakho sobunxele ngqo ngaphansi kwesifuba sakho, bese unwebisa ingalo yakho yangakwesokudla ifana nomhlaba. Exhale njengoba ujikisa ihlombe lakho langakwesokudla ubheke ophahleni bese uguqula ikhanda lakho libheke ophahleni.
Izinzuzo: Kuthuthukisa ukuguquguquka komgogodla, welula emuva okuphansi nemisipha yemilenze.
Ukuphefumula: Inhale njengoba ubeka umgogodla wakho, futhi ukhiphe njengoba uptime.
Amaphuzu asemqoka: Gcina i-pelvis igxile, bese ikhomba izinzwane zakho phambili noma ngaphansi ngaphakathi.
Ukuphindaphinda: Ukuphefumula okungu-5-10 uhlangothi ngakunye.
3, Uhlangothi oluseceleni olusontekile
Imiyalo: Qala isikhundla sokuguqeka izandla zakho zibekwe phambili emhlabathini. Bhangeza unyawo lwakho lwesobunxele phambili, unwebe umlenze wakho wesokudla emuva ngezinzwane ezigoqekile ngaphansi, bese ucwila okhalweni lwakho phansi. Inhale njengoba unwebisa ingalo yakho yangakwesokunxele uye esibhakabhakeni, bese ukhipha njengoba ujikisa umgogodla wakho ngakwesobunxele. Letha i-armpit yakho yangakwesokudla edolweni elingakwesobunxele, cindezela izintende zezandla zakho ndawonye, futhi unwebe izingalo zakho phambili. Qelisa idolo lakho kwesobunxele, bese uqinisa ukuma ngenkathi usonta intamo yakho ukuze ubheke uphahla.
Izinzuzo: Qinisa izicubu ezinhlangothini zombili ze-torso, emuva, kanye nemilenze, ukhipha ukungaphatheki kahle emuva, futhi ahlukanise isisu.
Ukuphefumula: Hlela njengoba unwebisa umgogodla wakho, bese ukhipha umoya njengoba uptive.
Amaphuzu asemqoka: shona okhalweni oluphansi ngangokunokwenzeka.
Ukuphindaphinda: Ukuphefumula okungu-5-10 uhlangothi ngakunye.
4, Isihlalo sangaphambilini sokugoba (ukuqaphela kweziguli zezifo ze-lumbar disc)
Imiyalo: Qala endaweni ehleliwe ngomlenze wakho wesokudla enwetshiwe phambili naku-knee yakho yangakwesobunxele. Vula okhalweni lwakho lwesobunxele, beka kuphela onyaweni lwakho lwesobunxele ngokumelene nethanga langaphakathi lokunene, bese ubopha izinzwane zakho zokunene. Uma kudingeka, sebenzisa izandla zakho ukudonsa unyawo olufanele eduze kwakho. Inhale njengoba uvula izingalo zakho phezulu, bese ukhipha ukhungatheke njengoba ugoqa phambili, ugcina umhlane wakho uqonde. Bamba unyawo lwakho lwesokudla ngezandla zakho. Inhale ukwelula umgogodla wakho, bese ukhipha umoya ukuze ujulise isigaxa sangaphambili, ukuletha isisu sakho, isifuba, nebunzi elibheke ethangeni lakho lokunene.
Izinzuzo: welula ama-hamstrings nemisipha yangemuva, uthuthukisa ukuguquguquka kwe-hip, kuthuthukisa ukugaya, futhi kukhuthaza ukuhamba kwegazi okumnandi.
Ukuphefumula: Inhale ukunwebisa umgogodla, futhi ukhiphe ukuze ugoqe phambili.
Amaphoyinti asemqoka: Gcina emuva ngqo kukholise kuyo yonke indawo.
Ukuphindaphinda: Ukuphefumula okungu-5-10.
5, I-posish esekwe
Imiyalo: Qala endaweni yokuhlala kanye nemilenze yomibili eya phambili. Faka ibhulokhi ye-yoga ngaphansi komgogodla wakho we-thoracic, uvumele ikhanda lakho ukuba uphumule emhlabathini. Uma intamo yakho izwa ingakhululekile, ungabeka enye ibhulokhi ye-yoga ngaphansi kwekhanda lakho. Letha izingalo zakho ngaphezulu bese uhlanganisa izandla zakho ndawonye, noma ugobe ama-elbows akho bese ubambelela ezindongeni ezihlukile zokwelula okujulile.
Izinzuzo: Vula isifuba nentamo, uqinisa amahlombe nemisipha yangemuva, futhi unciphise ukungezwani.
Ukuphefumula: Inhale ukunwebeka umgogodla, bese ukhipha umoya ukuze ujulise emuva.
Amaphuzu asemqoka: Gcina okhalweni basuswe, bese uphumule isifuba namahlombe.
Ukuphindaphinda: Ukuphefumula okungu-10-20.
I-Spring isikhathi esifanele sokuzibandakanya ekuzivocavoca okwelule umzimba ovusa umzimba futhi ukhuthaze ukuphumula. Ukwelula i-yoga kubeka kuphela ukuhlinzeka ngezinzuzo zokwelula nokuzivocavoca kodwa futhi kusiza ukukwenza kabusha futhi kuvuselele umzimba nengqondo.
Isikhathi sePosi: Apr-26-2024
