Zama oku: I-Yoga edibeneyo ye-21 inika iBond ngelixa usakha izihlunu

Umxholo

• Isiqhelo sokuqala
• Ukuphefumla
• Ukuma Phambili
• Ndihleli iTwist
• Iiposi ezimbini zomthi
• Itempile
• Sihlalo
• UMfazwe III
• Inkqubo yesiqhelo
• Ukubuza isikhephe
• Phambili Bend kunye iplanga
• Iposi yomntwana encedisiweyo
• Isiphatho sesandla
• Umdanisi kabini
• Ibhulorho kunye nokuma kwamagxa okuxhaswayo
• Sihlalo kunye neNtaba
• Inkqubo yesiqhelo
• Umkhosi wokubhabha
• Iiplanga ezimbini
• Inja ejonge ezantsi ephindwe kabini
• Igqabi elisongiweyo
• Itrone Pose
• Pose Star
• Imilenze enye
• Umgca wezantsi

Ukuba uyazithanda izibonelelo ezibonelelwa yiyoga- ukuphumla, ukuzolula, kunye nokomeleza- kodwa uphinde umbe ukusebenza nabanye, iqabane lakho leyoga lingangumsebenzi wakho omtsha owuthandayo.

Ubuhlobo babaqalayo yonke indlela eya kubuchwephesha, iqabane leyoga liya kuwucela umngeni umzimba wakho kunye nonxibelelwano lwakho kunye nokuthembela kumlingane wakho.

Apha ngezantsi, sidale imizila emithathu-yokuqala, ephakathi, kunye nephambili- ukukunceda ukuba ube liyoga lomlingane, emva koko kukuncede uyiqonde kakuhle. Thatha enye ebalulekileyo, umhlobo wakho osenyongweni, utata wakho, okanye umhlobo wokuzivocavoca, kwaye ufumane iZen!

Isiqhelo sokuqala

Kula maqabane e-yoga asaqalayo, uya kuqheleka ukusebenza nomnye umzimba xa usenza. Yazi ukuphefumla kunye neqabane lakho, kunye nokusebenzisa ulungelelwaniso kunye nokumelana.

Ukuphefumla

Qala kwesi sikhundla ukuvumelanisa umoya wakho kunye neenjongo zakho kunye neqabane lakho.

Kusebenza izihlunu ezinkulu:

• isisu
• Amaninzi
• irhomboid
• deltoids

Ukwenza oku:

1. Hlala unqamleze imilenze ujonge umqolo omnye komnye.
2. Cinezela imiqolo yakho ephezulu kunye, ukuvumela iingalo zakho ukuba zibeke kamnandi ecaleni kwakho.
3. Vala amehlo akho kwaye uphefumle, emva koko uphume, uthathe uthotho lokuphefumla okunzulu kunye.

Ukuma Phambili

Qala ukolula imisipha yakho yomlenze kwaye uvavanye ibhalansi yakho kunye neqabane eliPhambili.

Kusebenza izihlunu ezinkulu:

• isisu
• imisipha
• ii-quadriceps
• gastrocnemius

Ukwenza oku:

1. Yima ngomqolo omnye komnye, uthinte.
2. Umlingane ngamnye ugoba esinqeni, egcina imilenze iqonde kwaye ezisa ubuso babo emadolweni.
3. Zisa izandla zakho kwiingalo zeqabane lakho kwaye ubambe, uhambisa ukubambelela kwakho kufutshane namagxa abo njengoko uphefumla kwaye uzolula.

Ndihleli iTwist

Yolula umzimba wakho ongaphezulu ngokuhlala uhleli.

Kusebenza izihlunu ezinkulu:

• isisu
• Amaninzi
• abaxhasi

Ukwenza oku:

1. Thatha indawo yokuphefumla.
2. Inhale, kwaye kwi-exhale, omabini amaqabane ajika imicu yawo ngasekunene, abeke isandla sasekhohlo edolweni lasekunene kunye nesokunene kwidolo lasekhohlo lamaqabane abo, bejonge ngaphaya kwegxalaba labo.
3. Qhubeka uphefumla, ujija kancinci ngakumbi nangomoya ngamnye.

Iiposi ezimbini zomthi

Imilenze enye enemilenze efana noMthi ophindwe kabini uqala ukuvavanya ibhalansi yakho.

Kusebenza izihlunu ezinkulu:

• isisu
• glutes
• isinqe
• quads
• imisipha

Ukwenza oku:

1. Yima ecaleni kwelinye kunye neqabane lakho, isinqe siyachukumisa.
2. Yandisa iingalo zakho zangaphakathi ngokuthe nkqo ngentla kwentloko yakho, uzilungelelanise ukuze iintende zakho zidibane.
3. Umlingane ngamnye uphakamisa unyawo lwangaphandle, agobe amadolo, kwaye abeke iinyawo zawo ethe tyaba ngakuthanga lwangaphakathi.
4. Yizisa iingalo zakho zangaphandle emzimbeni wakho, intlanganiso yesundu nentende.
5. Thatha uthotho lweempumlo kunye nokuphuma apha, ugxile ekugcineni ibhalansi kunye nokwandisa umzimba wakho.

Itempile

Fumana ukuzolula okunzulu kuwo wonke umzimba wakho kunye nohlobo lweTempile.

Kusebenza izihlunu ezinkulu:

• isisu
• isinqe
• quads
• imisipha
• Amaninzi

Ukwenza oku:

1. Yima ujongene neqabane lakho elinendawo eninzi phakathi kwakho.
2. Omabini la maqabane ajonge phambili esinqeni, ayeke xa iitorsos zifana nomhlaba.
3. Phakamisa iintloko zakho, uzise iingalo zakho ukuze umva weengalo zakho zijolise emhlabeni kunye neentende zakho ziyachukumisa.
4. Thatha uthotho lokuphefumla nzulu apha, ukutyhala kwimikhono yeqabane lakho kunye nokuziva wolule ngasemva kwemilenze yakho.

Sihlalo

Njenge-squat kodwa ngoncedo, uSihlalo we-Pose ikuvumela ukuba ungene nzulu esihlalweni ukuze ujolise imilenze yakho.

Kusebenza izihlunu ezinkulu:

• isisu
• ii-quadriceps
• imisipha
• glutes
• biceps
• Amaninzi

Ukwenza oku:

1. Yimani iinyawo zihlangene zijongane neqabane lakho, nigcine i-2-3 yeenyawo phakathi kwenu. Gcina ujonge ngqo komnye nomnye.
2. Bamba ubambe izihlahla zomnye kunye uphefumle. Kwi-exhale, squat usebenzisa iqabane lakho njengokumelana, uyeke xa amathanga akho ehambelana nomhlaba.
3. Yama umlenze wakho umva kancinci. Unokuhlengahlengisa ukubekwa kweenyawo zakho ukulungiselela oku.
4. Phefumla apha, ugcine ifom elungileyo.

UMfazwe III

Umceli mngeni kwibhalansi yakho, amandla, kunye nokuguquguquka kunye neqabane lakho loMlo III.

Kusebenza izihlunu ezinkulu:

• isisu
• glutes
• imisipha
• gastrocnemius
• Amaninzi
• irhomboid

Ukwenza oku:

1. Yima ujonge iqabane lakho kunye neenyawo ezi-4-5 phakathi kwakho.
2. Yandisa iingalo zakho ngaphezulu kwaye ujikeleze phambili esinqeni, uphakamise umlenze omnye emva kwakho kwaye ugcine ihips yakho isikwere emhlabeni. Wena kunye nomlingane wakho kufuneka ukhethe imilenze echaseneyo ukulinganisela.
3. Njengoko ujinga phambili, bamba iqabane lakho izandla okanye izihlahla, uyeke xa ii-torsos zakho zihambelana nomhlaba. Gcina ujonge emhlabeni.
4. Bhala kwaye uphefumle apha, usebenzisa iqabane lakho ukulinganisela.

Inkqubo yesiqhelo

Qala ukuthembela ngakumbi kumzimba weqabane lakho kule nkqubo iqabane eliphakathi leyoga. Ingcinga entle yokuzifudumeza kunye nezibonakaliso ezimbalwa ezivela kwisiqalo sokuqala ngaphambi kokutsiba apha.

Khumbula ukuphumla ngexesha lokuhamba okuphakathi, njengoko kuya kwenza kube lula ukwenza nokubamba.

Ukubuza isikhephe

Isiseko sakho siya kuba ngumceli mngeni kwiqabane Boat Pose.

Kusebenza izihlunu ezinkulu:

• isisu

Ukwenza oku:

1. Qala ukuhlala phantsi, ujonge iqabane lakho.
2. Gobisa imilenze yakho kwaye utyale izithende zakho emhlabeni, ubeke iinzwane zakho ngokuchasene.
3. Yandisa iingalo zakho phambi kwakho kwaye ubambe iingalo zomnye nomnye ngentla kwesihlahla.
4. Icala elinye ngexesha, qalisa ukuphakamisa iinyawo zakho emhlabeni, uvumele ukuba inye yakho ihlangane kwaye umlenze wakho wandise ngokupheleleyo. Imizimba yenu kufuneka yenze i-W xa isetelwe.
5. Ukuphefumla apha, ukugcina ulungelelwaniso kunye nefom elungileyo.

Phambili Bend kunye iplanga

Nyusa iplanga eliqhelekileyo ngokusebenzisa iqabane lakho njengepropu.

Izihlunu ezinkulu zisebenzele iqabane loku-1:

• isisu
• quads
• imisipha
• gastrocnemius

Izihlunu ezinkulu zisebenzele iqabane 2:

• isisu
• triceps
• deltoids
• abaxhasi
• glutes
• imisipha
• gastrocnemius

Ukwenza oku:

1. Iqabane loku-1 lithathe uQobo oluPhambili.
2. Iqabane 2 lithathe iplanga eliphezulu kumlingani ophantsi we-1: Nyusa umlenze omnye ngexesha, uphumle iintloko zeenyawo zakho kumqolo we-1.

Iposi yomntwana encedisiweyo

Iqabane lesi-2 liya kongeza ubunzima kumlinganiso womntwana o-1, ebavumela ukuba batshone nzulu kunyawo. Banikana amathuba kwindawo nganye.

Kusebenza izihlunu ezinkulu:

• isisu

Ukwenza oku:

1. Iqabane loku-1 lithatha iPosi yoMntwana: Hlala kwizithende zakho, amadolo asasazeke, kwaye ubeke isidumbu sakho phakathi kwemilenze yakho, wolule iingalo zakho ngaphambili.
2. Umlingani 2 uhlala ngobumnene kumlingani we-1 ongezantsi, ubeka umqolo wakho phantsi ngokuchasene neqabane lakhe le-2 kwaye wandise imilenze yakho ngaphandle.

Isiphatho sesandla

Iqabane 2 linokuziqhelanisa nokuma ngesandla kunye nenkxaso yeqabane 1. Shintsha izikhundla ukuba kunokwenzeka ukuze ningene nobabini kulonwabo.

Kusebenza izihlunu ezinkulu:

• isisu
• abaxhasi
• deltoids
• Amaninzi

Ukwenza oku:

1. Iqabane 1 lilele emhlabeni, iingalo zolulelwe ngaphambili.
2. Iqabane 2 lithatha indawo ephezulu yeplanga ngaphezulu kweqabane 1, beka izandla zabo kumaqatha amaqabane kunye namaqatha kwizandla zomlingani 1.
3. Inhale, kwaye kwi-exhale, iqabane loku-1 liqala ukuhlala ngelixa iqabane elingu-2 lixhomekeke esinqeni. Yima xa iqabane elingaphezulu le-2 lomzimba lijikeleze umhlaba.

Umdanisi kabini

Yenza le pose ifanelekileyo nge-Instagram ukukhuthaza ubhetyebhetye kwaye uzive wolule kakhulu kwi-hip flexor yakho kunye ne-quad.

Kusebenza izihlunu ezinkulu:

• isisu
• glutes
• imisipha
• quads

Ukwenza oku:

1. Qala ukuma, ujonge iqabane lakho malunga neenyawo ezimbini phakathi kwakho. Dibanisa iqabane loku-1 unyawo lwasekunene kunye neqabane lokunene.
2. Omabini la maqabane aphakamisa iingalo zawo zasekunene ngaphezulu, ezisa iintende zokuhlangana phakathi.
3. Omabini amaqabane abamba amaqatha abo asekhohlo, ezisa iinyawo zabo emazantsi.
4. Qala ukugoba esinqeni komnye komnye, ucinezele ezandleni zakho kwaye ukhokele unyawo lwakho ukuya esibhakabhakeni.
5. Bhala kwaye uphefumle apha, uzama ukuzisa unyawo lwakho phezulu nangomphunga ngamnye.

Ibhulorho kunye nokuma kwamagxa okuxhaswayo

Ikhonkco lakho lonke elingasemva- okanye umva womzimba wakho- uyakufumana ukuzilolonga ngale ndawo. Tshintshanani kwindawo nganye, ukuba kuyenzeka.

Kusebenza izihlunu ezinkulu:

• isisu
• imisipha
• glutes

Ukwenza oku:

1. Iqabane loku-1 lathatha indawo yokuma kweBhulorho: amadolo agobile, iinyawo zithe tyaba emhlabeni, kunye neempundu kunye nomqolo osezantsi ucinezelwe ukuya esibhakabhakeni.
2. Iqabane 2 lithatha igxalaba elixhaswayo lima ngaphandle kweqabane 1: Beka iinyawo zakho kumadolo eqabane 1, ubuye umcaba emhlabeni. Umlingani wesi-2 kufuneka acinezele phezulu ngeenyawo zabo, benze umgca othe ngqo ukusuka emadolweni kuye emagxeni.

Sihlalo kunye neNtaba

Iqabane loku-1 lenza umsebenzi omninzi apha, lincediswa liqabane elilinganayo le-2.

Izihlunu ezinkulu zisebenzele iqabane loku-1:

• isisu
• quads
• imisipha
• glutes
• Amaninzi
• irhomboid
• triceps

Izihlunu ezinkulu zisebenzele iqabane 2:

• isisu
• quads
• gastrocnemius

Ukwenza oku:

1. Iqabane loku-1 lithatha uSihlalo wePosi, behleli ngasemva ngelixa besolula iingalo zabo ngaphambili.
2. Umlingani 2 ubeka iinyawo zabo ngexesha elinye kumadolo eqabane 1, bobabini bebamba ukubambana ngezandla okanye izihlahla, ngelixa iqabane loku-1 limi.
3. Iqabane loku-1 ngokuzenzekelayo liyame umva ukuxhasa ubunzima beqabane 2.

Inkqubo yesiqhelo

Amavili oqeqesho acinyiwe kule nkqubo iphambili, apho uya kuvavanya amandla akho, ibhalansi, kunye nokuhamba kunye ne-bond-kunye nethemba-onalo neqabane lakho.

Uninzi lwezi ntshukumo luthathwa njenge-acro yoga, eyindibaniselwano yeyoga kunye nee-acrobatics.

Ukuba umkhulu kunomlingane wakho (okanye ngokuchaseneyo), cwangcisa ukuqala kwindawo ohleli kuyo de ube nobabini nikhululekile ngokwaneleyo ukuba niphume.

Umkhosi wokubhabha

Njengenye yezinto ezisisiseko- kwaye kumnandi! - iqabane elihamba phambili leyoga lihamba, igorha eliphaphazelayo likuvumela ukuba ukhululeke xa elinye iqabane lihamba emoyeni.

Izihlunu ezinkulu zisebenzele iqabane loku-1:

• isisu
• imisipha
• quads
• gastrocnemius

Izihlunu ezinkulu zisebenzele iqabane 2:

• isisu
• glutes
• imisipha
• Amaninzi

Ukwenza oku:

1. Iqabane lokuqala liqala ukulala phantsi.
2. Umlingani 1 uphakamisa imilenze yabo emhlabeni, amadolo agobile, ukuze iqabane 2 libeke eyabo ngokuchasene neenyawo ze1.
3. Ukubamba izandla ngenkxaso, iqabane loku-1 landisa imilenze yabo, baphakamisa iqabane labo 2 emhlabeni. Iqabane 2 ligcina imizimba yabo ithe tye.
4. Xa nobabini niziva nizinzile, khululani izandla zenu, neqabane 2 nisolula iingalo zabo phambi kwabo.

Iiplanga ezimbini

Iiplanga ezimbini zibhetele kunenye. Vavanya amandla omzimba wakho uphela ngale ntshukumo.

Kusebenza izihlunu ezinkulu:

• isisu
• abaxhasi
• deltoids
• glutes
• imisipha

Ukwenza oku:

1. Iqabane 1 lithatha iplanga ephezulu.
2. Iqabane 2 lithatha iplanga eliphezulu ngaphezulu kweqabane 1: Bambelela esinqeni sabo, beka izandla zakho emaqatheni, emva koko nyusa ngononophelo iinyawo zakho kunye namaqatha phezu kwamagxa abo, umlenze omnye ngexesha.

Inja ejonge ezantsi ephindwe kabini

Yolula kwaye womeleze inja ejonge ezantsi ephindwe kabini. Ukuba usebenza kwi-handstand, oku kuyindlela enhle.

Kusebenza izihlunu ezinkulu:

• isisu
• deltoids
• imisipha

Ukwenza oku:

1. Iqabane loku-1 lilele lijongise emhlabeni, izandla neenyawo zikwindawo yokunyusa ukuya kwiNja ejonge ezantsi-izandla kwinqanaba lesifuba kunye neenyawo ngaphandle.
2. Iqabane 2 lithatha inja ejonge ezantsi ngaphezulu kweqabane 1 - iqabane 2 iinyawo kumqolo osezantsi weqabane 1 nezandla malunga nonyawo olunye phambi kweqabane 1.
3. Iqabane loku-1 lenyuka kancinci liye kwiNja ejonge ezantsi ngelixa iqabane 2 lihlala lizinzile kwimeko yabo.
4. Umzimba weqabane le-2 uyakuphela usenza umva, umva-phantsi L.

Igqabi elisongiweyo

Apha, iqabane loku-1 liya kuxhasa iqabane labo 2 ngelixa bephefumla kancinci.

Izihlunu ezinkulu zisebenzele iqabane loku-1:

• isisu
• umsonto
• quads
• gastrocnemius

Izihlunu ezinkulu zisebenzele iqabane 2:

• isisu
• glutes
• imisipha

Ukwenza oku:

1. Thatha indawo yokulwa ngenqwelomoya.
2. Makhe siyeke izandla zomnye nomnye.
3. Umlingani 2 ugoba esinqeni, avumela iingalo zabo kunye nomzimba ukuxhoma.

Itrone Pose

Thatha itrone yakho! Apha kwakhona, iqabane loku-1 liya kuba liwuthathile umthwalo ngelixa iqabane 2 liza kudinga ukulinganisa.

Izihlunu ezinkulu zisebenzele iqabane loku-1:

• isisu
• imisipha
• quads
• gastrocnemius
• abaxhasi
• deltoids

Izihlunu ezinkulu zisebenzele iqabane 2:

• isisu
• imisipha
• gastrocnemius

Ukwenza oku:

1. Iqabane 1 lilele ngomqolo, imilenze yonyuswe yenyuka.
2. Iqabane 2 limi lijongane neqabane 1, iinyawo kwicala ngalinye lentamo yomlingani 1.
3. Umlingani 1 ugoba amadolo.
4. Iqabane 2 lihlala emva kwiqabane 1 iinyawo.
5. Iqabane loku-1 landisa imilenze yabo phezulu.
6. Umlingani 2 ugoba imilenze, ebeka iinyawo zakhe kwizandla zomlingani wakhe.

Pose Star

Zive ukhululekile ukuba ujonge phantsi kwi-Star Pose yeqabane.

Izihlunu ezinkulu zisebenzele iqabane loku-1:

• isisu
• quads
• imisipha
• gastrocnemius
• abaxhasi
• deltoids
• triceps

Izihlunu ezinkulu zisebenzele iqabane 2:

• isisu
• triceps
• glutes
• imisipha

Ukwenza oku:

1. Iqabane 1 lilele ngomqolo, imilenze yonyuswe yenyuka.
2. Iqabane 2 limi kwintloko yomlingani 1, emva koko bobabini babambana ngezandla.
3. Iqabane 2 libeka emagxeni abo ezinyaweni zeqabane labo 1, emva koko batsibe umzimba wabo osezantsi emoyeni, besebenzisa iingalo zabo ukufumana ibhalansi.
4. Nje ukuba uzinze kwindawo yokuhamba ngomoya, yeka imilenze iwele ngaphandle.

Imilenze enye

Uya kudinga ubhetyebhetye obukhulu kunye nokuhamba kweVili elinemilenze-enye kunye kukuba ukwenza oku kushukuma neqabane kuya kukubonelela ngozinzo.

Kusebenza izihlunu ezinkulu:

• isisu
• deltoids
• Amaninzi
• glutes
• imisipha

Ukwenza oku:

1. Omabini amaqabane aqala ngokulala ngomqolo, amadolo agobile, iinyawo zithe tyaba phantsi, iinzwane zichukumisa.
2. Beka iintende zakho ngeminwe ejonge iinyawo zakho - kuyakufuneka ufike izandla zakho phezulu kwaye ujikeleze ukwenza njalo.
3. Pushisa ezintendeni zeenyawo zakho nasezinyaweni zakho, wandise iingalo nemilenze ukuze umzimba wakho wenze i-U.
4. Kancinci phakamisa umlenze omnye emhlabeni, wandise ngokupheleleyo, kwaye uhlangane nonyawo lweqabane lakho phakathi.

Umgca wezantsi

Ukusuka kwabasaqalayo ukuya phambili, iqabane leyoga yindlela eyahlukileyo yokubopha ngelixa usakha izihlunu. Hlala ujonge kwinto yonxibelelwano, ngokuthe chu ukusebenza ngendlela yakho ukuya kwiintshukumo ezinzima ngakumbi - kwaye ungalibali ukonwaba ngelixa usenza!

UNicole Davis ngumbhali osekwe eMadison, WI, umqeqeshi wabucala, kunye nomqeqeshi weqela lomzimba onjongo yakhe ikukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Xa engasebenzi nomyeni wakhe okanye eleqa intombi yakhe encinci, ujonge ulwaphulo-mthetho kwiinkqubo zikamabonwakude okanye wenza isonka esimuncu kwasekuqaleni. Mfumane I-Instagram ukulungiselela ukutya, # ubomi, kunye nokunye.