U-Y7-oPhefumlelweyo oshushu weVinyasa Yoga Ukuhamba onokukwenza ekhaya

Umxholo

• Utyikityo lokuHamba kweYoga eshushu
• Uphengululo lwe

I-Studio ye-Y7 eseNew York City yaziwa ngokuba ngumbilo-uvuza, ukubetha-ukusebenza ngokungqongqo kwe-yoga. Enkosi kwizitudiyo zabo ezishushu, ezikhanyiswe ngamakhandlela kunye nokunqongophala kwezibuko, konke kumalunga nokugxila kunxibelelwano lwengqondo nomzimba, kunye nokusebenzisa umculo wehip-hop ukukukhuthaza ekuhambeni kwakho. (Ngakumbi apha: Ngaba iKlasi yakho ye-Yoga ye-Hip-Hop ye-Yoga isathathelwa ingqalelo "yenyani" yeYoga?)

Ukuba awuhlali eNew York okanye e-LA (UMeghan Markle ngokwakhe waziwa ngokuhlala esiya eWest Hollywood), ungazenzela amava afanayo ekhaya ngokulandela ukuhamba kweVinyasa yomsunguli kaSarah Levey. (Isifudumezi-sithuba siyazikhethela!) Hambisa umoya wakho kwiposi nganye njengoko usakha amandla kunye noxinzelelo. (Umtsha kwiyoga? Qalisa ngokufunda iingcebiso ezili-12 eziphezulu zeyogi yabaqalayo.)

Uyenza njani: Bamba indawo nganye yokuphefumla kathathu ngaphambi kokuba uye kwelandelayo. Emva koko phinda ulandelelwano kwelinye icala. Okulandelayo, khawulezisa ukuhamba kwakho emphefumlweni omnye, intshukumo enye.

Utyikityo lokuHamba kweYoga eshushu

Isikhundla somntwana

A. Guqa ngamadolo ngaphandle kwaye ukhase izandla phambili. Ukugcina iingalo ubude kwaye phambi kwakho, vumela ibunzi liphumle emhlabeni.

Inja esezantsi

A. Yiza kuwo omane. Bamba iinzwane kwaye uphakamise isinqe phezulu, ufikelele kumathambo e-sitz ukuya kwisilingi. Finyelela izithende ngasemva kwimethi ngaphandle kokubamba. Lahla intloko ukuze intamo ibe nde.

B. Iimpawu zentsimbi zihlala zihambelana nomda ongaphambili wemat. Cinezela kwi-knuckles ye-forefinger kunye nesithupha ukuze unciphise uxinzelelo oluvela ezihlahleni.

Lunge ephezulu

A. Ukusuka kwinja esezantsi, phakamisa umlenze wasekunene uye kwisilingi kwaye unyathele phakathi kwezandla ukuya kumjikelo ophantsi.

B. Dlulisa ubunzima ezinyaweni kwaye ufike kwiingalo ukuya phezulu eluphahleni, ubuso bokwenza ubuso. Gcina idolo lasekunene ligobile kwi-90-degree angle. Qiniseka ukuba idolo alishukumi ngaphaya kweqakala.

Iqhawe II

A. Ukusuka kumngxunya ophakamileyo, jikele isithende sasekhohlo ezantsi ngeenyawo ngaphandle kancinci.

B. Iingalo Windmill evulekileyo. Ingalo yasekhohlo ifikelela ngasemva kwimethi kwaye ingalo yasekunene ifikelela ngaphambili kwimethi, iintende zijonge phantsi. Gcina idolo lasekunene kwi-angle ye-90-degree, ngokuhambelana ne-ankle yasekunene.

C. Beka amagxa akho kude neendlebe, ithambo lomsila, kwaye udibanise iimbambo zangaphambili. Ujongo luphezu komnwe ophakathi wesandla sangaphambili.

Ukujika umkhosi

A. Ukusuka kwiQhawe II, ngqiyama ngasemva, uvule isifuba ukuya ngasekhohlo, uphumle ingalo yasekhohlo kwi-shin yasekhohlo okanye ethangeni kunye nokwandisa ingalo yasekunene ukuya kwisilingi.

B. Gcina idolo langaphambili ngqo phezu kweqatha langaphambili kwaye ubeke amagxa kude neendlebe.

I-engile yecala eyandisiweyo

A. Ukusuka kwigorha elingasemva, beka isandla sasekunene emgangathweni phambi konyawo lwasekunene kwaye wandise ingalo yasekhohlo ngaphezulu.

Unxantathu

A. Ukusuka kwi-angle eyongeziweyo yecala, lungisa umlenze wasekunene kwaye utshintshe i-hip yasekhohlo ngasemva, ugcine isandla sokunene kunyawo lwasekunene kunye nengalo yesobunxele ngaphezulu.

Isiqingatha seNyanga

A. Ngokugoba kakuhle edolweni lasekunene kunye neempuphu zasekunene ezibekwe kancinci emgangathweni, wolule ukusuka esinqeni esingaphambili kuyo yonke indlela engaphantsi kwekhwapha, ubandakanye umzimba wecala kunye nomongo wokuhlala ukhanya kwiminwe yakho.

B. Khangela phantsi kwindawo ephambili ngaphambi kokuba uhambe ukuze ugcine ibhalansi. Emva koko sebenzisa amandla omlenze wasekunene ukunceda ukuphakamisa umlenze ongasemva emhlabeni, ujikeleze ukupakisha lonke icala lasekhohlo lomzimba phezulu ngasekunene ngelixa ingalo yasekunene ifikelela kwisilingi.

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