I-Yoga Hip Openers eya kuthi ekugqibeleni ikhulule uMzimba wakho osezantsi

Umxholo

• Iposi yomntwana
• Inja esezantsi
• Umvuli weHip
• Isiqingatha sehobe
• Umsonto weNaliti
• Ukolula umlenze opheleleyo
• Savasana
• Uphengululo lwe

Kukho ithuba elihle lokuba uchithe ixesha elininzi kwi-butt yakho nokuba uyajima. Khawufane ucinge ngalo lonke ixesha olichitha upake edesikeni yakho, ubukele iNetflix, uskrola kwi-Instagram, uhleli emotweni yakho, njl.njl.

Ukolula isinqe sakho kuya kugcina yonke into kuloo ndawo iyonwabile-ukusuka kwimisipha yakho kunye nokuqaqamba kumqolo wakho osezantsi. (Kwaye ukuba uyimbaleki, ukuba nezinqe ezibuthathaka kunokukunika iintlungu ezinzulu.) Le ndlela elula yokuhamba yeyoga evela ku-yogi UDanielle Cuccio waseCuccio Somatology uyakukukhokela kwii-open hip hip openers onokuzibandakanya kuqeqesho lwakho ukuphola okanye ithegi ekupheleni kweseshoni epheleleyo yeyoga.

Landela kunye noDanielle kwividiyo, okanye uhambe kwinqanaba ngalinye elingezantsi. (Usacinezelekile? Zama ezi zinto zivula i-yoga hip ukuze wolule nangakumbi.)

Iposi yomntwana

A. Qala kwindawo yetafile kuzo zone i4.

B. Exhale ukuze uhlale esinqeni umva ukuze uphumle kwizithende, ukhulule umziba ukuba uwe phezu kwemilenze. Amadolo anokusondelelana okanye abe banzi, kuxhomekeke kukhetho lomntu. Iingalo zinokuolulwa ziye phambili, iintende zezantsi, okanye zongezwe ngomva esinqeni, ziisundu phezulu. Gcina imiphefumlo emi-2.

Inja esezantsi

A. Ukusuka kwindawo yokuma yomntwana, inhale ukubuyela kwitafile yetafile.

B. Khupha umoya kwaye uwise izithende kwaye uphakamise isinqe ukwenza umlo ojonge phantsi "V" (inja ezantsi), ucinezele iintende emgangathweni ngeminwe ebanzi. Gcina imiphefumlo emi-2.

Umvuli weHip

A. Ukusuka kwinja esezantsi, nyathela iinyawo zombini ukuya kwizandla kwaye ungene ngaphakathi ukuze ubuyise i-swan dive (ukuphakamisa iingalo, intloko nesifuba) ukuze ume (intaba yentaba). Cinezela iintende kunye kunye nokukhupha, ukuthoba izandla ukuya esifubeni kwindawo yokuthandaza.

B. Shift ubunzima kumlenze wasekhohlo kunye nokuphefumlela ukuphakamisa umlenze wasekunene, ugobe nge-engile ye-90-degree, phambi komzimba. Vula idolo uye ecaleni, kwaye uwele i-ankle yasekunene ngaphezulu kwethanga lasekhohlo ngaphezulu kwedolo lasekhohlo.

C. Khupha umoya, uzike kwisiqingatha se squat, kumlenze wasekhohlo, izandla zisathandaza (ukuvula isinqe). Bamba imiphefumlo emi-2. Ukubuyisela umva intshukumo ukuya kunqumla umlenze wasekunene, phakamisa idolo eliphezulu, kwaye usezantsi emhlabeni. Phinda kwelinye icala, emva koko ubuyele kwintaba.

Isiqingatha sehobe

A. Ukusuka kwimo yentaba, exhale ukuya kwi-swan dive ukuze usonge phambili phezu kwemilenze ethe tye. Ukungenisa kunye nokuphakamisa isiqingatha ukuya phezulu ngomqolo othe tyaba, emva koko uphefumle kwaye ukhulule ukugoba ngaphezulu kwemilenze.

B. Beka iintende phantsi phantsi kwaye ubuyele kwinja esezantsi. Tsala umoya kwaye wandise umlenze wasekunene phezulu nasemva, emva koko ususe amagxa ngaphezulu kwezihlahla uze uzobe idolo lasekunene phantsi kwethanga, ulinganise ngokungqinelana nomphambili womethi.

C. Lala umlenze wasekunene phantsi kwesi sikhundla, vula iinzwane ezisekhohlo, kwaye ngokukhawuleza ugobe phambili phezu komlenze wasekunene, ugcine ubunzima phakathi kwezinqe. Gcina imiphefumlo emi-2.

D epheleleyo. Cinezela i-torso phezulu kwaye ngononophelo ungafaki umlenze wasekunene ukuze ubuyele kwinja esezantsi. Phinda kwelinye icala.

Umsonto weNaliti

A. Ukusuka kwisiqingatha sehobe sasekhohlo, jiwuzisa imilenze ukuze uhlale emethini, iinyawo zisicaba namadolo ajonge phezulu. Inhale uze uphefumle, ucofe kancinci i-vertebra nge-vertebra ukulala ngobuso emethini.

B. Gcina inyawo lasekhohlo licaba emhlabeni, phakamisa umlenze wasekunene kwaye uwele iqatha lasekunene phezu kwethanga lasekhohlo. Phakamisa umlenze wasekhohlo emhlabeni kwaye unqumle iingalo ukuze ubambelele ethangeni lasekhohlo. Bamba imiphefumlo emi-2.

C. Unyawo olusezantsi lwasekhohlo emhlabeni kwaye ngokuthe ngcembe uncross umlenze wasekunene. Phinda kwelinye icala.

Ukolula umlenze opheleleyo

A. Yandisa umlenze wasekhohlo emhlabeni.

B. Ukubamba iqatha okanye ithole, tsala ngokuthe tye (kodwa ungatshixwanga) umlenze wasekunene uwubhekise ebusweni. Gcina imiphefumlo emi-2.

C. Imilenze yesikere ukuswitsha, wandise umlenze wasekunene emhlabeni kwaye wolule umlenze wasekhohlo ujonge ebusweni.

Savasana

A. Ukusuka ekunxele kwemilenze egcweleyo yasekhohlo, kancinci kancinci umlenze wasekhohlo ukuya emethini kwaye wandise iingalo ngamacala, iintende zijonge phezulu.

B. Khulula zonke izihlunu emzimbeni. Gcina imiphefumlo emininzi njengoko kufuneka.

Uphengululo lwe