Intwasahlobo yisikhathi esihle kakhulu sokuvuselela umzimba nengqondo yakho ngasoi-yoga izimo ezisiza ekudambiseni ukukhathala, zikhuthaze ukuphumula, futhi zisebenzise amandla amaningi.
1, I-Half Moon Pose
Imiyalelo: Qala umile izinyawo zakho ziqhelelane ngobubanzi bamahlombe. Jikela unyawo lwakho lwesokudla ohlangothini lwesokudla, gobisa idolo lakho langakwesokudla, bese welula umzimba wakho ohlangothini lwesokudla, ubeke isandla sakho sokudla cishe ngamasentimitha angama-30 ngaphandle konyawo lwakho lwesokudla. Phakamisa umlenze wakho wesokunxele emhlabathini futhi uwunwebe ngokuhambisana nomhlabathi. Nweba idolo lakho langakwesokudla, vula ingalo yakho yesobunxele ngasesilingini, bese ubheka phezulu ophahleni.
Izinzuzo: Ithuthukisa ibhalansi nokuxhumana, iqinisa ukugxila, ithuthukisa amandla emilenze, futhi yelula isifuba.
Ukuphefumula: Gcina ukuphefumula kwemvelo nokushelela kulo lonke.
Amaphuzu Abalulekile: Gcina izingalo zombili zihamba ngomugqa oqondile obheke phansi, futhi uqinisekise ukuthi umzimba wakho uhlala endizeni efanayo, umlenze ongaphezulu uhambisana nomhlaba.
Ukuphindaphinda: 5-10 ukuphefumula ohlangothini ngalunye.
2, I-Half Triangle Twist Pose
Imiyalelo: Qala umile izinyawo zakho ziqhelelane ngobubanzi bamahlombe. Gxila ezinqulwini, beka izandla zakho phansi, futhi uqondise umgogodla wakho. Beka isandla sakho sobunxele ngqo ngaphansi kwesifuba sakho, futhi welule ingalo yakho yesokudla ihambisane nomhlabathi. Exhale njengoba usonta ihlombe lakho langakwesokudla ubheke ophahleni bese uphendulela ikhanda lakho ukuze ubheke ophahleni.
Izinzuzo: Ithuthukisa ukuguquguquka komgogodla, yelula imisipha engezansi nemilenze.
Ukuphefumula: Faka umoya njengoba welula umgogodla wakho, futhi ukhiphe njengoba usonta.
Amaphuzu Abalulekile: Gcina i-pelvis igxile, bese ukhomba izinzwane zakho phambili noma ngaphakathi kancane.
Ukuphindaphinda: 5-10 ukuphefumula ohlangothini ngalunye.
3, I-Side Angle Twist Pose
Imiyalelo: Qala endaweni yokuguqa izandla zakho zibekwe phambili phansi. Nyathela unyawo lwakho lwesokunxele phambili, welula umlenze wakho wesokudla ubheke emuva izinzwane uzigoqe ngaphansi, bese ucwilisa izinqulu zakho phansi. Donsa umoya njengoba unweba ingalo yakho yesokudla phezulu esibhakabhakeni, bese ukhipha umoya njengoba usonta umgogodla wakho kwesokunxele. Letha ikhwapha lakho langakwesokudla edolweni elingaphandle kwesokunxele, cindezela izintende zakho ndawonye, futhi welule izingalo zakho phambili. Qinisa idolo lakho langakwesokunxele, futhi uzinzise ukuma ngenkathi usonta intamo yakho ukuze ubuke ophahleni.
Izinzuzo: Iqinisa imisipha ezinhlangothini zombili zomzimba womzimba, umhlane, nemilenze, ikhulula ubuhlungu beqolo, futhi ibhucunga isisu.
Ukuphefumula: Faka umoya njengoba unweba umgogodla wakho, futhi ukhiphe njengoba usonta.
Amaphuzu Abalulekile: Zika okhalweni phansi ngangokunokwenzeka.
Ukuphindaphinda: 5-10 ukuphefumula ohlangothini ngalunye.
4, I-Bend Forward Forward (Isixwayiso Seziguli Ze-Lumbar Disc Disease)
Iziyalezo: Qala endaweni ehlezi umlenze wakho wesokudla unwebe phambili futhi idolo lakho lesobunxele ligobile. Vula inqulu yakho yesokunxele, beka phansi unyawo lwakho lwesokunxele ethangeni elingaphakathi kwesokudla, bese uhuqa izinzwane zakho zesokudla emuva. Uma kudingeka, sebenzisa izandla zakho ukudonsa unyawo lwesokudla eduze nawe. Adonse umoya njengoba uvula izingalo zakho phezulu, futhi awukhiphe umoya njengoba ugoqa phambili, ugcine umhlane wakho uqondile. Bamba unyawo lwakho lwesokudla ngezandla zakho. Donsa umoya ukuze welule umgogodla wakho, bese uwukhipha umoya ukuze ujulise igobolondo elingaphambili, ulethe isisu, isifuba, nebunzi lakho ngasethangeni lakho lesokudla.
Izinzuzo: Yelula ama-hamstrings nemisipha yangemuva, ithuthukisa ukuguquguquka kwe-hip, ithuthukisa ukugaya, futhi ikhuthaze ukujikeleza kwegazi komgogodla.
Ukuphefumula: Hofuza ukuze welule umgogodla, futhi awukhiphe ukuze usonge phambili.
Amaphuzu Abalulekile: Gcina ingemuva liqondile kuyo yonke indawo.
Ukuphindaphinda: 5-10 ukuphefumula.
5, I-Fish Pose Esekelwe
Iziyalezo: Qala endaweni ehlezi kuyo yomibili imilenze yelulelwe phambili. Beka i-yoga block ngaphansi komgogodla wakho we-thoracic, uvumele ikhanda lakho liphumule phansi. Uma intamo yakho izizwa ingakhululekile, ungabeka enye i-yoga block ngaphansi kwekhanda lakho. Letha izingalo zakho phezulu bese uhlanganisa izandla zakho, noma ugobise izindololwane zakho bese ubambelela ezindololwaneni eziphambene ukuze unwebe ngokujulile.
Izinzuzo: Ivula isifuba nentamo, iqinise amahlombe nemisipha yangemuva, futhi iqede ukungezwani.
Ukuphefumula: Hofuza ukuze welule umgogodla, futhi awukhiphe ukuze ujulise ingemuva.
Amaphuzu Abalulekile: Gcina ama-hips aphansi, futhi ukhulule isifuba namahlombe.
Ukuphindaphinda: 10-20 ukuphefumula.
Intwasahlobo yisikhathi esihle kakhulu sokuzibandakanya ekuzilolongeni okuvusa umzimba futhi kukhuthaze ukuphumula. Ukwelula ukuma kwe-yoga akuhlinzeki nje ngezinzuzo zokunwebeka nokubhucunga kodwa futhi kusiza ukuvuselela nokuvuselela umzimba nengqondo.
Isikhathi sokuthumela: Apr-26-2024
