I-7 Chill Yoga ibanga lokuThoba ixhala

Umxholo

• Ikati / Inkomo
• Igorha lokuzinikela
• Uhleli Phambili
• I-Backbend exhaswayo
• Jija
• Imilenze Eludongeni
• I-Headstand exhaswayo
• Uphengululo lwe

Xa unomsebenzi omninzi kwaye ixesha elincinci kakhulu, uxinzelelo lunokuziva lungenakuthintelwa. Kwaye xa uxinzelelo lwakho luxinekile (nokuba siyintoni na isizathu), ukulala nokuphefumla kuya kusiba nzima, nto leyo edala unxunguphalo-ngumjikelo ombi! Ngokwemvelo, ndiyalela i-yoga njengokulungiswa. (Apha, ezinye izicwangciso ezimbalwa zokunciphisa ixhala.)

Ungazama enye ye-yoga yam esezantsi equkuqela apha okanye uqhubeke ujonge inyathelo ngenyathelo kwenye into eya kukunceda uzole ingqondo yakho kunye nemithambo-luvo, nangaliphi na ixesha xa uyifuna.

Le mizobo ingezantsi ijolise ekumiseni nasekumiseni ingqondo. (Ungaphinda uzame ubuchule bokuphefumla-njengenye indawo yokuphefumla impumlo-ukuthomalalisa unxunguphalo kunye nokuthomalalisa ingqondo exakekileyo engafuni kuyeka ukudubuleka). Zama zonke isixhenxe ngokulandelelana kwazo njengokuhamba, okanye ukhethe ezimbalwa ozithandayo ukuze uhlale usesandleni nanini na xa uxinzelelo lwakho luqala ukunyuka.

Ikati / Inkomo

Ngoba: Ngelixa ezi zinto zibini zibekwa, enye ayenziwa rhoqo ngaphandle kwelinye ukuphikisa. Ukutshintsha phakathi kwala maxesha aliqela ngokulandelelana uqinisa umoya wakho ekuhambeni kwakho kwaye kuthoba ingqondo. (Ukuphindwaphindwa kwekati / kweenkomo kukwasusa nasiphi na isinqe esiswini esibangelwa luxinzelelo, sisenza ukuba kube sisimo esihle sokunceda kwiincampu ze-PMS, nazo.)

Uyenza njani: Yiza kuzo zonke ezine ngezandla phantsi kwamagxa kunye namadolo phantsi kwezinqe. Njengoko uphefumlela phezulu, jonga phezulu kwaye ubambe umqolo, ujikeleze amagxa kude neendlebe zenkomo. Njengoko uphuma, cinezela phantsi ngezandla kunye namadolo, kwaye ujikeleze umqolo wakho. Yenza imijikelo yokuphefumla ibe mihlanu (inhales / iikati ezintlanu) kunye nokuphefumla ezintlanu / iinkomo).

Igorha lokuzinikela

Ngoba: Le pose ivula zombini isinqe kunye namagxa-amabini iindawo eziqinayo xa sinexhala-kwaye sinceda ukuphucula ukugxila.

Uyenza njani:Ukusuka ezantsi inja, nyathela unyawo lwasekunene phambili, jija isithende sakho ezantsi, kwaye uphefumlele iingalo phezulu ukuya kwifreyimu yentloko kwi-Warrior I. Emva koko vumela izandla ziwe emva kwakho, zibambe emva kwe-sacrum, thatha umoya omkhulu ukuvula isifuba, usebenzisa phefumlela phezulu ukuze uzisonge ngaphakathi kwedolo lakho lasekunene. Hlala apha ubuncinane kahlanu ngokuphefumla nzulu, uze uphinde kwelinye icala.

Uhleli Phambili

Ngoba: Lo mboniso wokuma unceda ukuvelisa ukuzihlaziya.

Uyenza njani: Ukusuka kwindawo ohleli kuyo, zisa imilenze kunye kwaye yolule phambi kwakho, uyigcine kunye. Ukugcina amadolo ethambile, thatha umoya ophefumlayo ukuzalisa ngendawo, kwaye usebenzise umphunga wakho ukuxhomekeka phambili kwisithuba osenzile. Ukuba unomqolo ongezantsi, hlala kwibhloko okanye ngengubo. Thatha umoya ezintlanu ubuncinane apha.

I-Backbend exhaswayo

Ngoba: I-backbend ebhodini ivule isifuba kwaye yonyuse ubungakanani bokuphefumla kwakho. Nangona kunjalo, ukubuyela umva ngokusebenzayo kunokuba yinto evuyisayo, kwaye oko kunokonyusa uxinzelelo. Kolu umahluko uxhaswayo, indawo yesifuba iyakwazi ukwandisa ngaphandle kwayo nayiphi na imizamo efunekayo yomqolo osebenzayo, okhokelela ekuphumleni.

Uyenza njani: Ngelixa uhleli, beka ibhloko yokuphakama okuphakathi emva kwakho ngaphantsi apho amagxa egxalaba akho azakubeka khona (ungasebenzisa enye ibhloko njengomqamelo wentloko yakho). Vumela umzimba wakho ukuba uphumle kamnandi kwibhloko, uhlengahlengise ukubekwa de ube ukhululekile, iingalo ziphumle emva kwentloko yakho. Hlala apha ubuncinane kahlanu ngokuphefumla nzulu.

Jija

Ngoba: Cima nawaphi na amandla amabi okanye iingcinga ezingafunekiyo ngokujija. Ngomkhuhlane ngamnye, mfanekiso-ngqondweni wakho ujikeleza ngathi sisiponji, ulahla into ongayifuniyo okanye ongayifuniyo emzimbeni nasengqondweni.

Uyenza njani: Ukulala phantsi, ukuwola idolo lasekhohlo esifubeni, "T" iingalo ziye kwelinye icala, kwaye vumela idolo lasekhohlo ukuba liwele ngasekunene. Ungahlala unentamo engathathi hlangothi okanye, ukuba uziva ulungile, jonga ngasekhohlo. Ungathatha kwakhona isandla sokunene ukuya ethangeni lasekhohlo ukuvumela ubunzima besandla sakho ukuba unciphise umlenze wakho ojijekileyo. Hlala apha ubuncinci ukuphefumla okuhlanu, uphinde uphinde kwelinye icala.

Imilenze Eludongeni

Ngoba: Le pose ivumela inkqubo yakho ye-nervous ukuba ipholile, iphinde ijikeleze ukujikeleza, ikubeke phantsi, kwaye ikubuyisele ngoku.

Uyenza njani: Hlala ecaleni ecaleni kodonga uze ulale ecaleni, ujonge kude nodonga uyichukumise. Sebenzisa iingalo, phakamisa imilenze phezulu eludongeni njengoko uziqengqela ngasemva. Vumela iingalo ukuba ziwele macala akho. (Iintende zezandla zinokujongana phezulu ukuze zivuleke okanye zijonge phantsi ukuze ufumane inqanaba elongezelelweyo lokumisa.) Hlala apha ubuncinci imiphefumlo emihlanu okanye, ukuba uziva ulungile, ixesha elide njengoko uthanda.

I-Headstand exhaswayo

Ngoba: Ukuma kwentloko kwandisa ukujikeleza kwegazi kunye neoksijini kwingqondo, kuthoba ingqondo. Njengoko kungakhuselekanga ukuba zonke iintamo zenze i-headstand, ndincoma le ntlukwano exhaswayo eludongeni.

Uyenza njani: Linganisa umgama womlenze ukusuka eludongeni ukumisela indawo omawubeke kuyo iingqiniba. Jonga kude nodonga kuzo zone i4. Beka iingalo phantsi, wenze ibhasikidi ngezandla, kwaye uphumle ngobumnene intloko phantsi, ucinezele ngokukhawuleza umva wentloko ezandleni. Ukusuka apho, hamba iinyawo phezulu eludongeni de umzimba ukwindawo ethi "L". Ukuba unentamo ebuthathaka, cinezela ngokuqinileyo kwiingalo zangaphambili ukuze intloko ibe ngaphezu komhlaba. Hlala apha ubuncinci ukuphefumla okunzulu okuhlanu, emva koko uhle kwaye uthathe indawo yomntwana ubuncinci ukuphefumla okunzulu kahlanu ukuze ulungelelanise i-headstand, ukulungelelanisa ukuhamba kwegazi, kwaye uzole ingqondo ngakumbi.

Uphengululo lwe