I-Yoga ehleli ngokulula izolulela ukonyusa izinga lakho lokuguquguquka

Umxholo

• Iposi elula
• I-Easy Pose Side Bend
• Ukuma okuLula ngeGonga eliPhambili
• Umlenze omnye oPhambili
• I-engile ebanzi ehleli Phambili
• Isiqingatha seNkosi yeentlanzi
• Supine ukujija
• Uphengululo lwe

Ukuskrola nge-Instagram kunokukunika ngokulula umbono wobuxoki wokuba yonke i-yogis yi-bend ye-AF. (Enye yezona ntsomi zixhaphakileyo malunga neyoga.) Kodwa awunyanzelekanga ukuba ube ngumqokeleli wokuziqhelanisa neyoga, ke musa ukukuvumela oko kukugcine ekuzameni. Kungakhathaliseki ukuba ungaguquguquki kangakanani, unako ukuhambelana neemfuno zakho ngokuqala ngokuqala kunye nokuguqula xa kuyimfuneko. USjana Elise Earp (onokuthi umazi njengo @sjanaelise kwi-Instagram) ubeke olu luhlu lwee-yoga eziza kukuvumela ukuba uphucule ubhetyebhetye, nokuba uyiyoga enamava okanye uqala kwisikwere sokuqala. (Nazi iingcebiso ezine zokwandisa ubhetyebhetye.) Kuba ukungqinelana kubalulekile xa usakha ubhetyebhetye, ziqhelanise neyoga ngokuthe rhoqo kwiziphumo ezilungileyo. (Ekubeni zibanda kakhulu, ixesha elifanelekileyo lilungile ngaphambi kokulala.)

Ingaba isebenza kanjani: Bamba indawo nganye njengoko kubonisiwe, ugxile ekuphefumleni ngokunzulu.

Uya kudinga: Ibhedi yeyoga

Iposi elula

A. Hlala kwindawo enemilenze enqamlezileyo ngonyawo olunye phambi kolunye, izandla kwindawo yokuthandaza phambi kweziko lentliziyo.

Bamba imiphefumlo emi-3 ukuya kwemi-5.

I-Easy Pose Side Bend

A. Hlala kwindawo emilenzeni enqamlezileyo unyawo olunye phambi kolunye, izandla kwindawo yokuthandaza phambi kweziko lentliziyo.

B. Beka isandla sasekhohlo phantsi iisentimitha ezimbalwa kude nesinqe sasekhohlo. Ibhokhwe ekhohlo ekhohlo ngelixa ufikelela kwisandla sasekunene ngaphezulu nangaphezulu ngasekhohlo, wolulela kwicala lasekunene lomzimba, ujonge phezulu ujonge esilingini.

Bamba imiphefumlo emi-3 ukuya kwemi-5.Tshintsha amacala; phinda.

Ukuma okuLula ngeGonga eliPhambili

A. Hlala kwindawo emilenzeni enenyawo phambi kwelinye.

B. Qhoba izandla ngasemva, amaqupha ajonge ezantsi, kwaye zolule iingalo ukucinezela izandla ngasemva, wolule isifuba sivuleke kwaye uyeke intloko ngobunono ibuyele ngasemva. Bamba umphefumlo omnye.

C. Khulula izandla uze uziqhubele phambili phambi kwemilenze. Bend phambili, ukwehla ukuya ngaphambili.

Bamba imiphefumlo emi-3 ukuya kwemi-5.

Umlenze omnye oPhambili

A. Hlala ngedolo lasekunene eligotyiweyo kwaye umlenze wasekhohlo wolulelwe ecaleni, unyawo lwasekunene ucinezele ethangeni elingaphakathi lasekhohlo.

B. Songa phambili, utyibilikisa izandla emgangathweni ukuze ubambe unyawo lwasekhohlo, iqatha, okanye ithole.

Bamba imiphefumlo emi-3 ukuya kwemi-5. Tshintsha amacala; phinda.

I-engile ebanzi ehleli Phambili

A. Hlala kwindawo ye-straddle, imilenze yolulelwe emacaleni ngokubanzi ngamadolo ajonge phezulu kunye neenyawo eziguquguqukayo.

B. Finyelela iingalo ngaphambili kwaye usezantsi iingalo zangaphambili emgangathweni, usonge kangangoko ngaphandle kokuvumela amadolo ukuba aqengqelekele phambili.

Bamba imiphefumlo emi-3 ukuya kwemi-5.

Isiqingatha seNkosi yeentlanzi

A. Hlala umlenze wasekunene wolulelwe ngaphambili, idolo lasekhohlo ligobile unyawo lwasekhohlo luphumle ukuya ngasekunene kwethanga lasekunene.

B. Finyelela kwisilingi ngesandla sasekunene, intende yesandla ijonge ngasekhohlo.

C. Ingalo engezantsi ucofe ingqiniba yasekunene kwicala lasekhohlo ledolo lasekhohlo, ujija umzimba ongasentla ngasekhohlo kwaye ujonge ngaphezulu kwegxalaba lasekhohlo kunye nesithsaba sentloko esifikelela eluphahleni.

Bamba imiphefumlo emi-3 ukuya kwemi-5. Tshintsha amacala; phinda.

Supine ukujija

A. Xoka ujonge phantsi.

B. Gobela idolo lasekhohlo ubhekise esifubeni, emva koko ujike ngasekhohlo edolweni uye emazantsi kwicala lasekunene lomzimba. Gcina omabini amagxa esikwere emgangathweni.

Bamba imiphefumlo emi-3 ukuya kwemi-5. Tshintsha amacala; phinda.

Uphengululo lwe