Uyenza njani iMfazwe endiyibeke kwi-Yoga

Umxholo

• Umlo I ukwahluka kunye nezibonelelo
• Uyenza njani iQhawe I
• Uphengululo lwe

UMfazwe I (oboniswe apha ngumqeqeshi osekwe e-NYC uRachel Mariotti) yenye yezona zinto zibalulekileyo kuhambo lwakho lweVinyasa-kodwa ngaba ukhe wema ukuyicinga nokuyichitha? Ukwenza oko kunokukunceda ukuba ungene kwizihlunu ezingakumbi. "Yeyona nto iphambili kuqheliselo lweyoga ngenxa yokulula kunye nobungqongqo," utshilo uHeather Peterson, igosa eliyintloko leyoga kwiCorePower Yoga. "Njengoko ukhulisa ulwazi lwakho lomzimba olupheleleyo, kuya kusiba ngakumbi nangakumbi kwaye akuyeki ukukucela umngeni." (Kuyafana nakwezinye i-yoga zokuqala ukuba mhlawumbi wenza okungalunganga.)

Kwindidi yeyoga yeklasi, unokufumana umkhosi endiwenzileyo emva kokufudumeza ukubulisa elangeni A nakwisibuliso selanga B okanye uthotho lokuma. Ukuba uziqhelisa ngokwakho, uPeterson ucebisa ngokungena kwindawo yenja ejonge ezantsi. Emva kokuphefumla okumbalwa, unokulandela ngokubhekisa phambili ekujongeni imilenze njengephiramidi, unxantathu ojikelezayo, kunye nomdanisi oguqukayo. Uthi: “Mfondini ndingumqobo wokwakha ezo ndawo ziphambili.

Umlo I ukwahluka kunye nezibonelelo

"Igorha ndidala ukugxila engqondweni kwaye ndinika amandla imo ngokufaka ingqondo yomlo," utshilo uPeterson. Uya kuyomeleza yonke imisipha yemilenze, kubandakanya imisipha yakho, amathanga angaphakathi nangaphandle, kunye nokuqaqamba. Oku kukwayindlela entle yoqeqesho kunye nokuthambisa idigri yakho eyi-360, utshilo.

Ukuba unamaqatha, idolo, okanye iintlungu zenyonga, ungayiguqula le posi ngokuthatha icala elibanzi ukuya kwicala okanye ukunciphisa imeko yakho, utshilo uPeterson. Abantu abane-back back okanye iintlungu ezihlangeneyo ze-SI banokutshintsha indawo yokubeka ngokuthatha i-hips ukuya kuma-45 degrees kunokuba isikwere ukuya ngaphambili. (Okanye zama ezi yoga zibhekisa ngqo kwiintlungu ezisezantsi.)

Ngaba ujonge omnye umceli mngeni? Ukulungelelanisa isithende sakho sangaphambili kunye ne-arch yakho yangemuva, yizisa iintende zakho ekuthandazeni phezulu, ujonge phezulu, kwaye ungeze ukugoba okuncinci ngelixa ugcina ulawulo lwenqobo yakho. Ngona kunzima? Vala amehlo akho.

Uyenza njani iQhawe I

A. Ukusuka kwinja esezantsi, thabatha unyawo lwasekunene phakathi kwezandla kwaye ujikeleze unyawo olusezantsi kwi-angle ye-45-degree, isithende sangasemva ngokuhambelana nesithende sangaphambili.

B. Phakamisa i-torso kwaye uphakamise iingalo ngaphezulu kweentende.

C. Bend phambi kwedolo ukuya kuma-90 degrees, ukhomba phambili ngqo kwiziko lekepusi ngokuhambelana nomnwe wesibini.

Bamba imiphefumlo emi-3 ukuya kwemi-5, emva koko uqhubeke nokuhamba kwakho. Phinda ubhekise kwelinye icala.

Igorha ndenze iingcebiso

• Gcoba umgca wangaphandle weenyawo zangasemva phantsi njengoko udweba i-arch yangasemva. Jika umva wethanga lakho ukuya eludongeni olungasemva.
• Zoba i-hip crease yangaphambili kudonga olungasemva ukuze ubandakanye izihlunu zangaphakathi kunye nezangaphandle zethanga kwaye uncede izinqe ezikwere ngaphambili.
• Zoba umsila phantsi kwaye uvale iimbambo zakho (zoba iingongoma ezisezantsi zeembambo zakho ezinqeni) ukutshisa isiseko sakho.

Uphengululo lwe