UJessica Alba Ucinezelekile ukusuka kwiVeki yeHolide kunye nale Miselo yeYoga yokuPhumla

Umxholo

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Ukufumana ixesha lokuzilolonga ngexesha leeholide kunokuba nzima nakubantu abathanda impilo qete. Kodwa uJessica Alba wenze nje imeko yokuveza ixesha lokuzinakekela emva kokukrola i-turkey, ekhonza inkuthazo enkulu yokubetha i-yoga mat njengendlela yokuphumla kunye noxinzelelo emva kokubhiyozela iholide.

UAlba uthumele iifoto zomthendeleko wakhe wokubulela kwi-Instagram emva kokonwabela "ukutya okumnandi, amaxesha amnandi, kunye nokuhleka okuninzi edlala iPictionary" kunye nabathandekayo bakhe-kodwa hayi ngaphambi kokwabelana ngeevidiyo zokuhamba kwakhe kweyoga emva kweholide. (Idibeneyo: UJessica Alba kunye neNtombi yakhe eneminyaka eli-11 ubudala bathathe i-6 AM yeQela lokuHamba ngebhayisikile kunye)

Umsunguli weNkampani ethembekileyo ucofe iseshoni kunye noCornelius Jones Jr. (umqeqeshi weyoga esekwe eLos Angeles asebenze naye iminyaka) kwaye wabelana ngevidiyo ephelelwe lixesha yokuhamba kwabo kwi-Instagram.

Kwividiyo, uAlba noJones bahamba ngeendlela ezininzi zokubuyisela i-yoga kwaye kamva babonakala besenza inguqu yolandelelwano lweSibuliso seLanga B-yeyona ndlela ibalaseleyo yokukhathalela ingqondo yakho.kwaye umzimba emva kweholide exakekileyo, utsho uMonisha Bhanote, M.D., ugqirha oneziqinisekiso zebhodi ezintathu kunye notitshala weYoga Medicine®. (Eyeleleneyo: I-Yoga ebalulekileyo ibeka abaQalayo)

U-Alba waqala ukuhamba nokuhamba komntwana oqhelekileyo, intshukumo enokunceda ukukhulula izihlunu ezingaphambili komzimba ngelixa usolula izihlunu emzimbeni ongasemva, ucacisa uGqirha Bhanote. Le poso inokuthomalalisa ingqondo emva kwempelaveki exakekileyo, "ukuvumela" ukuba ungene ngaphakathi kwaye ujonge kuwe, utshilo. Kwaye, ukuphumla isisu sakho emathangeni akho kule pose kunokuba luncedo ekucoleni ukutya, utshilo-into enokukunceda emva kokonwabela isidlo esimnandi sokubulela.

Emva koko, uAlba unokubonwa esenza inkomo yekati ngentambo ngenaliti. "Ukuma kwenkomo yekati kuvusa umqolo kwaye kuzise ubhetyebhetye kunye nokufudumala kuwo, kunceda ekwenzeni ulwazi lwasemva kwendalo," ucacisa uGqirha Bhanote. Ukucofa inaliti, kwelinye icala, kuyanceda ukukhulula uxinzelelo phakathi kwamagxa, kunye nasentanyeni nasemqolo, utshilo. Ngokudibanisa ezi zinto zimbini, "uyakwazi ukutshintsha, wandise kwaye ujikeleze umqolo wakho konke kubenye," onokuziva kamnandi ngakumbi emva kokuba ume ngeenyawo zakho iiyure upheka isidlo seeholide okanye unceda ukukhonza abathandekayo ethekweni. (Idibeneyo: Izibonelelo ezili-10 zeYoga ezenza ukuba uMsebenzi usebenze ngokupheleleyo kwi-Badass)

Ngexesha lokuhamba kwakhe emva kweholide, u-Alba wenza inja esezantsi yeklasikhi, inversion enokunceda ukonyusa ukujikeleza emzimbeni, utshilo uGqirha Bhanote. "[Inja esezantsi] yolula umva wemilenze, yomeleza iingalo, kwaye yenze umqolo ube mde ngelixa uzisa ulwazi ngokuphefumla kwakho," uyongeza. (Zama ezi mithambo zi-3 zokuphefumla kwixesha elizayo xa unestresi.)

IUkugqitywa kwe-LA Umdlali weqonga emva koko washenxisela indlela yakhe kwindawo ephantsi eneengalo zakhe kwisithuba sokukora (iingqiniba zivulekele emacaleni). "Le pose inika ukunwebeka okunzulu njengoko ibandakanya i-quadriceps, i-hamstrings, i-groin, i-hips, kunye namathanga," kuchaza uDkt Bhanote. "Njengabanye abavula iintliziyo, iphucula ukuphefumla, yonyusa ukujikeleza kwegazi, inyusa ukuhanjiswa kweoksijini kumalungu nakwizihlunu, kwaye inokuphucula ukwetyisa."

U-Alba emva koko wenza ulwahlulo lwe-Sun Salutation B ngokulandelelana, kubandakanya intshukumo enjenge-pose pose, isitulo se-pose, i-warrior I, i-warrior II, kunye ne-warrior eguqukayo ekuhambeni kwayo. "Ukwenza imibuliso yelanga kuvusa ingqondo kunye nomzimba," kusho uDkt Bhanote. Ezi ntshukumo, xa zenziwe rhoqo, zinokunceda ekuphuculeni ukujikeleza kwegazi, ukuvumela i-oksijini ukuba yondle izihlunu kuwo wonke umzimba wakho-into enokuthi ivakalelwa ngokukhethekileyo ukubuyisela emva kweveki yeholide.

Ukulandela oku kulandelelana, u-Alba wafudukela kwi-boat pose, engenako ukuqinisa kuphela izihlunu zesisu sakho, kodwa unokuphucula ibhalansi kunye nokugaya ngokuvuselela izintso, i-thyroid, kunye namathumbu, kuchaza uDkt Bhanote. (Idibeneyo: IziBonelelo eziPhambili zeNgqondo kunye neMizimba yokuSebenza)

UAlba ugqibile ukuhamba kwakhe ngeplanga yeklasikhi kunye neplanga elisecaleni, combo enokunceda ekwakheni amandla asisiseko kuwo onke amacala, utshilo uGqirha Bhanote. "Ukuba nesiseko esomeleleyo kuvumela izihlunu ukuba zisebenze ngokufanelekileyo," ucacisa. "Undoqo oqinileyo wenza kube lula ukwenza ezinye izinto zomzimba kwaye unokunceda ukukhusela ukulimala kwemisipha kunye nokuphucula intlungu emva."

Ngaba uziva uphefumlelwe ngu-Alba? Zama isandla sakho kwezi zimo zeyoga ziphucukileyo ukuze uhlaziye indlela yakho yeVinyasa.

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