I-12 Couples Yoga ibeka ukuqinisa ubudlelwane bakho (kunye noMongo wakho)

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Akufuneki sikuxelele zonke iindlela zokuziqhelanisa rhoqo neyoga ezinokuthi zincede ingqondo yakho, umzimba kunye nomoya, kodwa uya kusithanda okomzuzwana, ewe? Akumangalisi apha, kodwa i-yoga lukhetho oluhle kakhulu lokunyusa umoya kunye nokunciphisa amanqanaba oxinzelelo. I-Harvard Medical School's Stress Resource Centre iphawula ukuba i-yoga ibonakala imodareyitha iinkqubo zokuphendula uxinzelelo ngokunciphisa uxinzelelo olubonwayo kunye nokuxhalaba: Oku, kwakhona, kunciphisa ukuvuswa komzimba-umzekelo, ukunciphisa izinga lentliziyo, ukunciphisa uxinzelelo lwegazi kunye nokunciphisa ukuphefumula. Kukho ubungqina bokuba i-yoga inokunceda ukwandisa ukuguquguquka kwesantya sentliziyo, isalathisi sokukwazi komzimba ukuphendula uxinzelelo oluguquguqukayo.

Ukuba sele uqalisile ukwenza i-yoga eyedwa, kunokuba lixesha lokujonga i-yoga yezibini. Ukwenza i-yoga kunye neqabane lakho rhoqo yeyona ndlela ilungileyo yokuchitha ixesha kunye, ngelixa ukhulula uxinzelelo olunokuthi luphazamise ixesha lakho elisemgangathweni. I-yoga yamaqabane yindlela ebalaseleyo yokukhulisa ukuthembana, ukudala ubudlelwane obunzulu kwaye bonwabe kunye. Ikwakuvumela ukuba uzame ukuma onokuthi ngenye indlela awuyenzanga uwedwa.

Ngethamsanqa, akufuneki ube negobe njenge-pretzel ukuze uzame iipos ezininzi zeqabane. Funda kwi-yoga yabaqalayo, abaphakathi kunye nabaphambili. (Siya kuqaphela ukuba kufuneka uhlale ukhumbula ukumamela umzimba wakho kwaye uqinisekise ukuba awuzami nantoni na engaphaya kwemida yakho enokubangela ukwenzakala.)

ENXULUMENEYO : Hayi? Ashtanga? Nalu lonke uhlobo lweYoga, lucacisiwe

iqabane lula yoga ibeka

1. Ukuphefumla kweqabane

1. Qala kwindawo ehleli phantsi imilenze yakho iwele emaqatheni okanye ezinkomeni kwaye umqolo wakho uxhome omnye komnye.
2. Beka izandla zakho emathangeni okanye emadolweni akho, uzivumele ukuba udibanise neqabane lakho.
3. Qaphela indlela umoya wakho ovakalelwa ngayo njengoko uphefumla kwaye ukhupha-uthathela ingqalelo ngakumbi indlela umva wembambo oziva ngayo ngokuchasene neqabane lakho.
4. Ziqhelanise nemizuzu emithathu ukuya kwemihlanu.

Indawo entle yokuqala, le pozi yindlela emangalisayo yokunxibelelana neqabane lakho kwaye ukhululeke kwizinto ezinzima ngakumbi. Nokuba awuzimiselanga kuqhubekeka ukwenza inkqubo epheleleyo, ukuphefumla kweqabane yindlela ezolileyo nesebenzayo yokuzibeka kwindawo kwaye niphumle-kunye.

2. Itempile

1. Qalani ngokujongana ngokuma.
2. Ngokuhlukana kweenyawo zakho ububanzi be-hip-width, phefumlela, wandise iingalo zakho phezulu kwaye uqale ukujijela phambili esinqeni ude udibane nezandla kunye neqabane lakho.
3. Kancinci uqalise ukuya phambili ugobe, uzisa iingqiniba zakho, iingalo kunye nezandla ukuze ziphumlane.
4. Phumla ubunzima obulinganayo omnye komnye.
5. Bamba ukuphefumla kahlanu ukuya kwesixhenxe, uze uhambe ngokucothayo uye komnye, ubambe umzimba wakho ume nkqo kwaye ukhulule iingalo zakho phantsi.

Le pose inceda ukuvula amagxa kunye nesifuba, nto leyo eyenza umzimba wakho uphezulu ukuba ufumane izikhundla zokurhafisa. Ngaphandle koko, kuvakala kumnandi kakhulu.

3. Iqabane Phambili Fold

1. Ukusuka kwindawo yokuhlala ejongene, yolula imilenze yakho ukuze wenze ukumila kuka-‘V’ obanzi, iminqwazi yamadolo ijonge ngqo phezulu kwaye iintende zeenyawo zakho ziyadibana.
2. Yolula iingalo zakho omnye komnye, ubambe intende yesandla ukuya kwingalo.
3. Ukuphefumlela kwaye wandise phezulu ngomqolo.
4. Ukuphefumla njengoko omnye umntu esonga phambili ukusuka esinqeni aze omnye ahlale ngasemva, egcina umqolo neengalo zakhe zithe tye.
5. Khululeka kwindawo yokuma kahlanu ukuya kwesixhenxe.
6. Ukuphuma kwi-pose, khulula iingalo zomnye nomnye kwaye uzise i-torsos ngokuthe tye. Phinda kwelinye icala, uzisa iqabane lakho kwisibaya sangaphambili.

Esi sithuba sisivula esimangalisayo sokuvula i-hamstring, kwaye sinokuthomalalisa kakhulu ukuba uphumle ngokwenene kwisibaya sangaphambili kwaye uyonwabele loo miphefumlo emihlanu ukuya kwesixhenxe phambi kokuba utshintshe izikhundla neqabane lakho.

4. Uhleli uTwint

1. Qalisa ukuma uhleli umva-umva imilenze yakho iwele.
2. Beka isandla sakho sokunene ethangeni lasekhohlo lomlingane wakho kunye nesandla sakho sasekhohlo kwidolo lakho lasekunene. Iqabane lakho kufuneka lizimise ngendlela efanayo.
3. Ukuphefumla ngelixa wolula umnqonqo wakho kwaye ujije njengoko ukhupha umoya.
4. Bamba imiphefumlo emine ukuya kwemithandathu, ungajingi kwaye uphinde emva kokutshintsha amacala.

Njengokunyakaza kwe-solo, le pose inceda ukunweba umqolo kunye nokuphucula ukugaya, ukuncedisa ekucoceni kunye nokukhupha umzimba. (Musa ukuxhalaba ukuba umqolo wakho uqhekeka kancinci njengoko ujija-ingakumbi ukuba awufudumalanga ngokupheleleyo, kuqhelekile.)

5. I-Bandbend / Forward Fold

1. Ukuhlala ngasemva kunye nemilenze yakho enqamlezileyo, nxibelelana ngubani oya kugoba phambili kwaye ngubani oza kungena kwi-backbend.
2. Umntu osongayo uya kufikelela izandla zakhe phambili aze abeke ibunzi lakhe phantsi emethini okanye alibeke kwibhloko ukuze axhase. Umntu owenza i-backbend uya kungqiyama kumqolo weqabane lakhe kwaye avule umphambili wentliziyo kunye nesifuba.
3. Phefumlela ngokunzulu apha kwaye ubone ukuba niyakuva ukuphefumla komnye nomnye.
4. Hlalani kule ndawo yokuphefumla emihlanu, kwaye nitshintshe xa nobabini nilungile.

Enye i-pose evumela wena kunye neqabane lakho ukuba nolule amalungu ahlukeneyo omzimba wakho, oku kudityaniswa kwii-yoga classics, i-backbend kunye ne-fold fold, zombini ezimangalisayo zokuzifudumeza ukuze uzame ukumisa nzima.

6. Ukuma Phambili

1. Qala ukuma, ujonge kude neqabane lakho, izithende zakho malunga nee-intshi ezintandathu ukuqelelana
2. Songa phambili. Finyelela izandla zakho ngasemva kwemilenze yakho ukuze ubambe umphambili weentsini zeqabane lakho.
3. Bamba imiphefumlo emihlanu emva koko uyeke.

Le yeyona ndlela ibalaseleyo yokwenza nzulu umqolo wakho ongaphambili ngaphandle koloyiko lokuwa, kuba iqabane lakho liyakuxhasa kwaye uyalixhasa.

7. Iqabane Savasana

1. Lala phantsi emqolo, nibambene ngesandla.
2. Zivumele ukonwabele ukuphumla okunzulu.
3. Phola apha imizuzu emihlanu ukuya kwelishumi.

Asazi ngawe, kodwa iSavasana yenye yeendawo esizithandayo kuyo nayiphi na iklasi yeyoga. Oku kuphumla kokugqibela lixesha elibalulekileyo lokuba umzimba kunye nenkqubo ye-nervous izolile kwaye uzive ngokwenene iziphumo zokuziqhelanisa kwakho. Xa uyenziwe kunye neqabane, i-Savasana ikuvumela ukuba uzive unxibelelwano lomzimba kunye namandla kunye nenkxaso phakathi kwakho.

iqabane eliphakathi yoga libeka

8. Umthi wamawele

1. Qala le ndawo ngokuma ecaleni komnye nomnye, nijonge kwicala elinye.
2. Yima ngokuqelelana ngeenyawo ezimbalwa, hlanganisa iintende zezandla zangaphakathi uze uzitsalele phezulu.
2. Qalisa ukuzoba yomibini imilenze yakho yangaphandle ngokugoba idolo kwaye uchukumise amazantsi onyawo lwakho ukuya emathangeni omlenze wakho ongaphakathi omile.
3. Lungelelanisa le ndawo ukuphefumla kahlanu ukuya kwesibhozo uze uyeke kancinci.
4. Phinda umise ngokujonga kwelinye icala.

Ukuma komthi, okanye iVrikshasana, kunokuba nzima ukwenza ngokugqibeleleyo xa uwedwa. Kodwa iwele ukuma komthi, okubandakanya abantu ababini, kufuneka kuninike inkxaso eyongezelelweyo kunye nokulinganisela ukuyibethelela ngokwenene.

9. Usihlalo wokubuyela emva

1. Yima ngasemva kunye neqabane lakho unyawo lwakho luqelelene ngobubanzi benyonga uze uhambe kancinci uye ungqiyame kumaqabane akho ngasemva ukuze akuxhase. Ungadibanisa iingalo zakho ukuze uzinze ukuba uziva ukhululekile ukwenza njalo.
2. Kancinci, squat phantsi kwisitulo sesihlalo (amadolo akho kufuneka abe ngqo phezu kwamaqatha akho). Unokudinga ukulungelelanisa iinyawo zakho ngakumbi ukuze ukwazi ukufikelela kwisitulo sesihlalo.
3. Qhubeka utyhalana emqolo ukuze uzinze.
4. Yibambe le ndawo ukuphefumla nje kancinci, uze ubuye kancinci ubuye uhambe ngeenyawo zakho ungene.

Yiva ukutsha, akunjalo? Esi simo someleza ii-quads zakho kunye nokuthembela kwakho kwiqabane lakho, kuba nixhomekeke komnye nomnye ukuze ningawi.

10. Ukuma kwephenyane

1. Qala ngokuhlala kumacala ahlukeneyo emethini, ugcine imilenze kunye. Bamba izandla zeqabane lakho ngaphandle kwesinqe sakho.
2. Gcina umqolo wakho uthe tye, phakamisa imilenze yakho kwaye uchukumise eyedwa kwiqabane lakho. Zama ukufumana ibhalansi njengoko ulula imilenze yakho ukuya esibhakabhakeni.
3. Unokuqala ukuziqhelanisa le pose ngokulungisa umlenze omnye kuphela ngexesha, de ufumane ibhalansi.
4. Hlala kule ndawo imiphefumlo emihlanu.

Musa ukuxhalaba ukuba awukwazi ukulinganisa kunye neenyawo zombini ezichukumisa iqabane lakho-uya kuhlala ufumana ukolula okukhulu ngonyawo olunye oluchukumisayo (kwaye xa uqhuba ngakumbi, ngokukhawuleza uya kufumana zombini iinyawo emoyeni).

iqabane eliphambili kwi-yoga

11. Inja ezantsi kabini

1. Zombini ziqala kwindawo yetafile, amagxa phezu kwezihlahla, elinye phambi kwelinye. Hamba ngamadolo kunye neenyawo zakho emva kwee-intshi ezintlanu okanye ezintandathu, uqhube iinzwane phantsi ukuze ube kwiibhola zeenyawo.
2. Xa ukhupha umoya, phakamisa amathambo ahlala phezulu uze umzimba ube kwindawo yenja ejonge ezantsi.
3. Qala ukuhamba ngokucothayo iinyawo nezandla umva de kube kufikeleleka ukuba uhambe ngobunono iinyawo zakho ukuya ngaphandle komqolo wabo osezantsi, ufumane umva wesinqe sabo de nibe nobabini kwindawo ezinzileyo kwaye ekhululekile.
4. Nxibelelana omnye nomnye njengoko nihamba kutshintsho, niqinisekisa ukuba umntu ngamnye ukhululekile ngokupheleleyo ukuba uzityhala kangakanani na.
5. Bamba imiphefumlo emihlanu ukuya kwesixhenxe, emva koko yenza iqabane lakho ligobe amadolo ngokuthe chu, ukwehlisa isinqe ukuya kwi-tabletop, emva koko ukuma komntwana, njengoko ukhulula iinyawo phantsi kancinci. Ungaphinda nomntu ochaseneyo njengenja esezantsi.

Oku kukuguqulwa okuthambileyo okuzisa ubude kumqolo. Ikwakhuthaza unxibelelwano nokusondelelana. Eli qabane lenja elisezantsi liziva lilungile kubo bobabini abantu, kuba umntu ongezantsi ufumana ukukhululwa okusezantsi kunye nokwelula kwemisipha, ngelixa umntu ongaphezulu esebenza ngamandla akhe aphezulu ekulungiseleleni ukwenza izandla.

12. Iplanga ephindwe kabini

1. Qala ngeqabane elinamandla kunye / okanye elide kwindawo yeplanga. Qinisekisa ukuba ulungelelanisa izihlahla zakho phantsi kwamagxa, kunye ne-core braced kunye nemilenze eqondile kwaye yomelele. Cela iqabane lesibini lijonge ezinyaweni zelinye iqabane ngeplanga, lize linyathele esinqeni sakhe.
2. Ukususela ekumeni, songa phambili uze ubambe emaqatheni eqabane elikwiplanga. Qinisa iingalo zakho, kwaye ugcine undoqo ubandakanyekile, kwaye udlale ngokuphakamisa unyawo olunye phezulu, ulubeke phezulu ngasemva kwegxalaba lomlingane wakho. Ukuba oko kuvakala kuzinzile, zama ukongeza unyawo lwesibini, uqinisekise ukuba ubambelele ngokuthe nkqi kunye neengalo ezithe tye.
3. Bamba le ndawo ukuphefumla kathathu ukuya kwemihlanu, uze uhlehle ngononophelo unyawo olunye ngexesha.

Lo msebenzi, onokuthi uthathwe njengesiqalo se-AcroYoga, ufuna amandla omzimba kunye nonxibelelwano phakathi kwakho neqabane lakho.

ENXULUMENEYO : Eyona 8 yeyoga yoBuyiselo iBalaseleyo ibeka isiqabu soxinzelelo

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Ndithumele Nge-Imeyile Veza Kwindawo