Le 5-Minute Yoga Flow iya kukunceda (ekugqibeleni!) Bethelela i-Handstand

Umxholo

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Nokuba ufuna ukongeza isuntswana letyala elongezelelweyo lengalo yetyala okanye usebenze kwi-handstand post-flow, esi sesona songezo sifanelekileyo kuqheliselo lwakho lweyoga oluqhelekileyo. Le mizuzu emi-5, ukuhamba kwamanyathelo ama-4 ukusuka kwi-rocker yogi uSaide Nardini uyakwakha ingalo yakho kunye namandla angundoqo kwaye ufumane ukhululeke ngakumbi kunangaphambili ngokukhaba ukuya kwindawo yokubamba ngesandla. (Amanyathelo alandelayo endlela yokubethelela isiphatho sesandla, zama isikhombisi sokuma ngesandla.)

1. Qala kuzo zonke ezine, iminwe isasazeke ngokubanzi kunye namagxa phezu kwezihlahla. Ukuphefumla, ukugoba iingqiniba kwaye utshintshe isinqe ngasemva phezu kwezithende ukuze i-torso yehle i-intshi ezimbalwa. Emva koko ukhuphe umoya ukuze ubuyele kuzo zonke ezine, iingalo ezithe tye, kumnqonqo ongathathi hlangothi kunye ne-core tight. Yenza i-12 reps.

2. Tuck iinzwane phantsi uphinde uphinde, ngeli xesha uphakamisa amadolo ngeesentimitha ezimbalwa ukusuka phantsi ngexesha lokukhupha, ukugcina ingqonkqo engqingqwa kunye nomqolo ongathathi cala. Yenza i-12 reps.

3. Hlala emva kwezithende uhlale, uthambise izihlahla nganye nganye. Hlanganisa izandla ngasemva, iminwe ikhombe ezantsi ngokuvula kakuhle esifubeni kunye ne-arch ngasemva. Khupha uze ugoqe phambili phezu kwamadolo, uchukumise ibunzi emethini kunye nokuphakamisa iingalo usiya eluphahleni ngasemva. Inhale, emva koko ukhuphe kwaye uphakamise umva ukuba uhlale.

4. Buyela kuzo zone, emva koko phakamisa isinqe ukuya kwinja esezantsi. Hamba iinyawo kwiisentimitha ezimbalwa usondele ezandleni, ukuze zibe phantsi ngqo ngqo kwethambo lomqolo. Yolula umlenze wasekhohlo ngasemva kwaye ugobe umlenze wasekunene, uphakamise isithende sasekunene kwaye ugobe iingqiniba. Hlaba emlenzeni wasekunene kwaye ukhabe ngomlenze wasekhohlo, uzama ukunyuka ixesha ngalinye ukuze imilenze iphele kwindawo eyi-L, enye iqonde ngqo esilingini enye ihambelane nomgangatho. Umhlaba ubuye umlenze wasekunene umlenze wasekhohlo usolule umva ngokuthe ngqo. Yenza i-10 reps, uze uphinde kwelinye icala.

Zama ukuphola ngaphandle kokumpompa? Zama ukucamngca kukaSadie phambi kokuba alale/i-yoga mash-up kunye nobuchule bakhe obukhethekileyo bokuphefumla esiswini.

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