Zama le Vidiyo yokuzivocavoca yeYoga evula intliziyo xa ufuna ukuzisa amandla aqinisekileyo

Umxholo

• Iposi yeDolphin
• Inyawo Elinemilenze Elinye
• Indawo yeCamel
• I-Head-to-Knee Pose
• Ukuphuculwa kweNtloko ukuya kwi-Knee Pose
• Inkxaso ye-Angle Pound eQinisekisiweyo
• Uphengululo lwe

Ngaba uziva ukrakra, ulikheswa, okanye ufuna ii-vibes ezilungileyo ngokubanzi? Isiteshi ukuzithanda kunye namandla kubudlelwane bakho ngokulungisa iintliziyo zakho ze-chakra ngale ndlela yokuvula i-yoga. Yayijongwa ligosa eliyintloko le-yoga le-CorePower Yoga uHeather Peterson kwaye iboniswa apha nguChristie Klach, umqeqeshi weCorePower kwisiXeko saseNew York. (Pssst: I-CorePower iyaziwa ngeklasi yabo ye-Yoga Sculpt enobunzima.)

"Ezi milo ziya komeleza amandla akho okuthanda abo bakungqongileyo," utsho uPeterson. "Ukuziqhelanisa nokuma kolu luhlu kuya kukunceda uthambise izihlunu ezifaka intliziyo yakho. Yonwabela ukuthamba kunye namandla owakhileyo ekwenzeni kwaye uthathe into oyenzileyo wayenza yosuku lwakho." (Yongeza oku kucetyiswayo, ukucamngca kwentliziyo evulekileyo ekupheleni kolona suku lwe-zen.)

Ngaphandle kwazo zonke izibonelelo zangaphakathi zokuziva ulungile, oku kuhamba kuvula isifuba sakho, amagxa, kunye nesinqe (i-godend kuye nakubani na ohleli edesikeni imini yonke). Ulungele ukuhamba? Landela kunye neKlach apha ngasentla.

Uya kudinga: Imethi yeyoga okanye indawo evulekileyo kwikhaphethi kunye neebhloko ezimbini zeyoga. (Akukho bhloko? Sebenzisa i-bolster okanye iipilo endaweni yoko.)

Yima kwindawo yokuma entabeni. Ukuphefumlela ukunweba iingalo ngaphezulu kwentloko kwaye ukhuphe umoya ukuze ujike phambili esinqeni, ungena ngaphambili. Phefumlela ngaphakathi ukutyala izandla kwimethi ngaphandle kweenyawo kwaye ubuyele umva kwiplanga eliphezulu.

Iposi yeDolphin

Ukusuka kwiplanga, thoba iingqiniba zozibini kwimethi, ucinezele iintende zezandla zozibini ezantsi ngeminwe ejonge ngaphambili kwimethi. Shifta isinqe umva kwaye unyuke uze kwinja ejonge ezantsi ngeengqiniba. Amadolo e-Micro-bend kunye nokujikeleza kwamathanga angaphakathi komnye nomnye ukwandisa umva osezantsi. Zoba iimbambo zangaphambili kwaye wandise ithambo lomsila ukuze wandise umqolo. Bamba imiphefumlo emi-3 ukuya kwemi-5.

Inyawo Elinemilenze Elinye

Shift uye phambili kwiplanga esezantsi, imilenze esezantsi kunye nesinqe emethini, kunye neenyawo ezingafakwanga ukuze ungene kwi-sphinx pose. Goba idolo lasekunene kwaye ufikelele kwisandla sasekunene ukuze ubambe ngaphakathi konyawo lwasekunene. Tsala isithende ezantsi uye ngasekunene xa ugcina isinqe sasekunene sicinezelwe emhlabeni ukuze umilenze ibe linye. (Ngokuzikhethela: Khaba kunyawo lwasekunene ukutsala icala lasekunene lesifuba uvule isaphetha esinomlenze omnye, njengoko kubonisiwe ngasentla). Gcina i-3 ukuya kwi-5 yokuphefumla. Phinda kwicala lasekhohlo.

Indawo yeCamel

Yiza ume ngamadolo omabini. Ukuphefumla kwaye wandise umnqonqo, emva koko ukhuphe umoya ukuze ubandakanye ingundoqo ngokuzoba iimbambo zangaphambili ezantsi kunye namanqaku angaphambili e-hip phezulu. Beka iintende kumqolo ophantsi ngeminwe ejonge phantsi. Phakamisa isifuba kwaye uvule umphambili wamagxa, cinezela i-shins kwi-mat, zoba intamo ende, emva koko unike intloko emva kancinci. Bamba imiphefumlo emi-3 ukuya kwemi-5.

I-Head-to-Knee Pose

Qala kwindawo ehleliyo kwaye wandise umlenze wokunene malunga nama-45 degrees. Gobela idolo lasekhohlo uze uligoqe inyawo lasekhohlo ungene ethangeni elingaphakathi. Jikelezisa i-torso phezu komlenze wasekunene kwaye ufikelele phambili kwi-shins, i-ankle, okanye iinyawo, udibanise iminwe ejikeleze ibhola yonyawo lwakho olongezelelweyo (ukuba kunokwenzeka). Umqolo ojikelezayo kunye nebunzi elisezantsi emadolweni, ukugoba idolo kangangoko kufanelekile. Bamba imiphefumlo emi-3 ukuya kwemi-5.

Ukuphuculwa kweNtloko ukuya kwi-Knee Pose

Ukusuka kwintloko ukuya emadolweni, cofa kancinci ukuze uhlale ubude. Emva koko zoba isandla sasekunene okanye isikhombisi ngaphakathi kumlenze wasekunene, kwaye ujikeleze isifuba kude nomlenze owandisiweyo. Finyelela ingalo yasekhohlo ngaphezulu kwaye ubambe ngaphandle konyawo lwasekunene, i-ankle, okanye i-shin, okanye uyigcine emoyeni ifikelela phambili. Yandisa icala lasekhohlo lomzimba kwaye uzobe ngasekhohlo kuhlala amathambo phantsi kwiingcambu kwaye wandise umqolo. Bamba imiphefumlo emi-3 ukuya kwemi-5. Phinda intloko ukuya edolweni kwaye ujikeleze intloko ukuya edolweni kwicala lasekhohlo.

Inkxaso ye-Angle Pound eQinisekisiweyo

Cotha ubuye umva emethini. Goba amadolo ukuzisa iintende zeenyawo zombini ukuba zichukumise, ubeke ibhloko phantsi kwedolo ngalinye. Beka izandla entliziyweni nasesiswini. Bamba imiphefumlo emi-3 ukuya kwemi-5.

Kancinci hlala kwaye ususe iibhloko. Thatha ibhloko kwaye uyibeke kubude obuphakathi ngokuhambelana nomqolo kunye nebhloko ekuphakameni okude apho intloko yakho iya kuba khona. Lala ngasemva kwiibhloko kwaye uvule iingalo zombini ububanzi kunye neentende eziphakamileyo. (Ukuba awunayo iibhloko, ungasebenzisa i-bolster okanye umqamelo endaweni yoko.) Ukuthatha umoya ophefumlayo, lala kule ndawo ukuya kuthi ga kwimizuzu emi-5.

Uphengululo lwe