Kutheni kufuneka wongeze iYoga Workout kwindlela yakho yokuzilolonga

Umxholo

• I-Yoga Poses enokongezwa nakweyiphi na i-Yoga Workout
• Fumana isitayile sakho seYoga sokuSebenza
• Uphengululo lwe

Ukuzabalaza ukufumana ixesha lokuthi "ommm" phakathi kweeklasi zakho ze-HIIT, iiseshini zamandla ekhaya, kunye nobomi? Ndilapho, ndaziva ukuba.

Kodwa ubungqina obuninzi nangakumbi buqokelelana ukubonisa ukuba ukuzilolonga kweyoga *ngoko* kulifanele ixesha lokutyalwa kwemali.

Nazi izizathu ezintathu zokuba kutheni kufuneka uthathele ingqalelo ukwenza ukusebenza kweyoga kube ngumkhwa:

1. Awudingi izixhobo zokuzilolonga ezintle. Ubunzima bomzimba wakho bunikezela konke ukuxhathisa okufunekayo ukomeleza kunye nokukrola ukusuka entloko ukuya ezinzwaneni.
2. Ukusebenza kweYoga kwimisebenzi emininzi. Le yeyona ndlela ifanelekileyo yokuwela uloliwe kuba i-yoga yolula izihlunu eziqinileyo, inyusa uluhlu lokuhamba, inyusa ibhalansi, kwaye iphucula ulungelelwaniso.
3. Ilungile emzimbeni nasengqondweni yakho. I-Yoga yonyusa amandla kwaye ikuncede njengoko ifundisa ukwazisa, ukugxila kunye nomonde. (Jonga ezinye iinzuzo ezili-10 zeyoga eziyenza ibe mbi ngokupheleleyo.)

I-Yoga Poses enokongezwa nakweyiphi na i-Yoga Workout

Ngoku uyazi ukuba kutheni kufuneka uzame ukuzilolonga kwe-yoga, nazi ezona meko zilungileyo zokubandakanya. Ukuzilolonga okufanelekileyo kweyoga kubandakanya iindidi ezintandathu zokuma, utsho uRoger Cole, Ph.D., ugqirha wengqondo kunye nomhlohli weyoga. "Ngokudibeneyo, baphucula ulungelelwaniso, amandla, ukuguquguquka, kunye nokuphumla." Ukuma okumileyo kwakha amandla kunye namandla. Ulungelelwaniso lokumisa ngokucacileyo lwenzelwe ukuphucula ibhalansi, kodwa lukhuthaza nokugxila. (Zama olu vavanyo lokulinganisa ukujonga imeko yakho yangoku yokulinganisa- kunye nokujonga ukuphucuka kwakho) Phambili ukugoba kolula umva kunye nemisipha yomsipha; ukugoba umva kuphucula ukuphefumla. Ukujija kunceda ekwetyisweni kunye nakwitoni ye-abs. Kwaye inversions yonyusa ukujikeleza, ikushiye uzolile kodwa womelele. (Inxulumene: Oku kuqukuqela kweYoga yeMizuzu emi-5 kuyakuguqula indlela yakho ye-AM)

Apha ngezantsi uyakufumana ukuzilolonga kweyoga ngesimo esinye kwiqela ngalinye, kunye nokulungiswa ukwenza kube lula kwii-newbies. Yenza umthambo ngamnye kube kanye ngokulandelelana kwawo. Khupha ibhedi yakho yeyoga kwaye ulungiselele ukufumana i-zen yakho.

1.Igorha II (ukuma ngxi)

Yomeleza iimpundu namathanga; wolula isinqe

• Yima ngemilenze 3 ukuya kwi-4 yeenyawo ngaphandle, ujika unyawo lwasekunene ukhuphe iidigri ezingama-90 kunye nonyawo lwasekhohlo kancinci.
• Yizisa izandla zakho ezinqeni kwaye uphumle amagxa akho, emva koko wandise iingalo zakho emacaleni, ezintendeni phantsi.
• Bend idolo lasekunene i-90 degrees, ugcine idolo phezu kwe-ankle; jonga ngasekunene. Hlala umzuzu omnye.
• Guqula amacala kwaye uphinde.

Yenza le yoga pose ibe lula: Shiya izandla zakho ezinqeni zakho kwaye musa ukugoba idolo lakho ngokunzulu; endaweni yoko, gxininisa ekwandiseni umqolo.

2. Umthi (ukulinganisa ukuma)

Ukolula kwaye uqinise iimpundu, amathanga, amathole, amaqatha, isifuba namagxa; kuphucula ibhalansi

• Yima ngeengalo emacaleni.
• Shifta ubunzima kumlenze wasekhohlo kwaye ubeke intsika yonyawo lwasekunene ngaphakathi kwethanga lasekhohlo, ugcine isinqe sijonge phambili.
• Nje ukuba ulungelelene, zisa izandla phambi kwakho kwindawo yokuthandaza, iintendelezo kunye.
• Kwi-inhalation, yandisa iingalo phezu kwamagxa, iintendelezo zihlukaniswe kwaye zijongene. Hlala imizuzwana engama-30.
• Yehlisa kwaye uphinde kwelinye icala.

Yenza le yoga ibe lula: Zisa unyawo lwakho lwasekunene ngaphakathi kweqakala lakho lasekhohlo, ugcine iinzwane zakho phantsi ukuze ulungelelane. Njengoko usiya usomelela kwaye usiya ukhula ngokulinganayo, yisa unyawo lwakho ngaphakathi kwethole lakho lasekhohlo. (Eyeleleneyo: Kutheni ukufumana ibhalansi yeyona nto ilungileyo onokuthi uyenzele indlela yakho yezempilo)

3. Inja esezantsi (inversion inxenye)

Ukolula imisipha kunye namathole, komeleza amagxa

• Qala kuzo zone; cinezela usasaze iminwe ngokuqinileyo emgangathweni.
• Yizisa ngamadolo akho emgangathweni njengoko uphakamisa umsila oya eluphahleni.
• Yolula imilenze ngokuthe ngcembe ngokutshintsha amathanga ngasemva, ucinezele izithende emgangathweni.
• Cinezela amagxa ezantsi kwaye ugcine intloko phakathi kweengalo. Hlala umzuzu omnye.

Yenza le yoga ibe lula: Ukuba unemisipha exineneyo (yithi, kwezi toner zangasemva zisebenzayo), gcina amadolo egobe kancinci okanye unyawo lwakho ngokutshintsha izithende emgangathweni.

4.Wide-Imilenze Phambili Phinda (phambili ukugoba)

Womeleza amathanga; wolule imisipha kunye namathole

• Yima ngeenyawo iinyawo ezintathu ngaphandle, izandla esinqeni.
• Inhale, emva koko ukhuphele ngaphandle kunye nehenjisi phambili ukusuka esinqeni kude kube esifubeni kufana nomgangatho, izandla phantsi ngokuthe ngqo phantsi kwamagxa.
• Exhale, uze ugobe iingqiniba kwaye ujonge ukolula ngokuhlisa intloko ukuya emgangathweni, iintende zixinzelela ezantsi kunye neengalo ezingaphezulu ezihambelana nomgangatho. Bamba umzuzu omnye.

Yenza le yoga ibe lula: Xhasa intloko yakho kwibhloko yeyoga. (Ibhloko yeYoga yeyogaYithenge, $ 5.99, amazon.com)

Ingcebiso: Gcina umhlathi wakho uthambile kwaye amagxa akho ecinezelwe kude neendlebe zakho, nangona usebenza nzima kwi-pose. Xa ukhululekile, izihlunu zakho ziya kukhulula, nto leyo eyonyusa ubhetyebhetye. (Idibeneyo: Yintoni ebaluleke ngakumbi, ukuBhetyebhetye okanye ukuHamba?)

5. Ukuma kweBridge (ukugoba ngasemva)

Wolula isifuba namathanga; yandisa umqolo

• Lala emgangathweni uguqe ngamadolo ngokuthe ngqo kwizithende.
• Beka iingalo emacaleni, izintende phantsi. Khupha umoya, uze ucinezele iinyawo emgangathweni njengoko uphakamisa isinqe.
• Bamba izandla phantsi komqolo ongezantsi kwaye ucinezele iingalo phantsi, uphakamisa isinqe kude kube ngamathanga ahambelana nomgangatho, uzisa isifuba kwisilevu. Bamba umzuzu omnye.

Yenza le yoga ihambe lula: Beka inqwaba yemithwalo phantsi komsila wakho.

6. Uhleli phantsi ujije

Wolula amagxa, iinyonga, kunye nomqolo; kwandisa ukujikeleza; iithoni zesisu; yomeleza ii-obliques

• Hlala phantsi uyongeze imilenze.
• Qhawula unyawo lwasekunene ngaphaya kwethanga lasekhohlo; Goba idolo lasekhohlo. Gcina idolo lasekunene lijonge esilingini.
• Beka ingqiniba yasekhohlo ngaphandle kwedolo lasekunene nakwisandla sasekunene kumgangatho osemva kwakho.
• Jika ngasekunene kangangoko unako, usuka esiswini sakho; gcina omabini amacala empundu yakho phantsi. Hlala umzuzu omnye
• Guqula amacala kwaye uphinde.

Yenza le yoga ibe lula: Gcina umlenze ongezantsi uthe tye kwaye ubeke izandla zozibini kwidolo eliphakanyisiweyo. Ukuba umva wakho osezantsi ujikeleze phambili, hlala ngengubo esongiweyo.

Fumana isitayile sakho seYoga sokuSebenza

"Izinto zeYoga zomzimba, ezemvakalelo nezengqondo zidibene ngokungenakwahlukaniswa," utshilo uCole. "Izolula zinceda ukukhulula uxinzelelo, ngelixa ukwakha amandla kubangela ukuzithemba komzimba," utshilo. "Kwaye, ukubamba indawo yokuma umzuzu okanye nangaphezulu kuphucula ukugxila kwakho kwaye kukunike ithuba lokuqonda ngokomoya." (Funda indlela yokwenza naluphi na uqeqesho lwe-yoga lube nzima ngakumbi.)

Ke ngelixa ungekhe uphume ngaphandle kweklasi yeyoga ngobulumko beswami, ubuncinci uya kuba uzilungele ngokwakho. Qhubeka ufunda ukuze ufunde ngakumbi malunga nokuba sesiphi isitayile sokuzilolonga se-yoga, ukusuka eHatha ukuya eHot, ekulungeleyo, emva koko unike okuthandayo (okanye konke!) ukudubula ngokusasaza simahla kweyoga ukuzilolonga.

Hatha

• Eyona nto ibhetele: Abaqalayo
• Nangona lixesha lesambrela sazo zonke iinkqubo zeyoga zomzimba, ihlala isetyenziswa njengegama leeklasi zabaqalayo ezibandakanya iimeko ezisisiseko, umsebenzi wokuphefumla, kunye nokucamngca.
• Zama oku kuzilolonga kweyoga: Ukuhamba kweHatha Yoga kwabaQalayo

Ukubuyisela kwimeko yesiqhelo

• Eyona ilungeleyo: Ukuxinzelela uxinzelelo
• Iipropu ezinje ngeebhanti kunye neengubo zixhasa umzimba wakho ukuze ukhululeke ngokupheleleyo. (Zama ezi 10 ze-yoga ukuze uphumle ngaphambi kokulala.)
• Zama oku kuzilolonga kweyoga: Ukuhamba kweYoga yokubuyisela

Iyengar

• Eyona ilungeleyo: Ukugqibezela ifom yakho
• Lo mkhuba ugxininisa ulungelelwaniso oluchanekileyo kwaye ukhulisa amandla kunye nokuguquguquka.
• Zama le yoga ukuzilolonga: Ukuhamba kweYoga ephefumlelweyo ye-Iyengar

IBikram

• Eyona ilungeleyo: Ukusebenza ukubila
• Uluhlu lweendlela ze-26 ezisetyenzisiweyo kwigumbi elishushu ukuya kwii-degrees ze-105 ukwandisa ukuguquguquka.
• Zama oku kuzilolonga kweyoga: Imizuzu engama-60 ye-Bikram Yoga Workout

UVinyasa

• Eyona ilungeleyo: Ukuphakamisa izinga lokubetha kwentliziyo yakho
• Lo mjelo uzinzo weentshukumo eziqukuqelayo ezilungelelaniswe nomoya awuyeki de ibe yindawo yokugqibela yokuphumla.
• Zama oku kuzilolonga kweyoga: Imizuzu engama-30 yaMandla okuVela kweVinyasa

Ashtanga

• Eyona nto ingcono: Ukukrola umzimba wakho ongaphezulu
• Ulandelelwano olumiselweyo lweembaleki ezithi zidibanise iintshukumo kunye nokuphefumla.
• Zama oku kuzilolonga kweyoga: Isiseko seAshtanga Yoga

Uphengululo lwe