Kungakhathaliseki ukuthi usuzoba yingcweti ukuma kwesihlahla sesandla esisodwa noma uthanda ukugqoka amabhulukwe e-yoga, ukuma kwe-yoga yangaphambi kokubeletha kungaba usizo olumangalisayo uma kuziwa ekulawuleni izinhlungu kanye nokulungiselela ukuzala. Kodwa njengoba ukuya estudio izinyanga eziyisikhombisa abaqalayo bangase bazizwe sengathi badonsa kanzima, sithole ishidi lokukopela elivela e-Chicago-based Karen Alexander, uthisha obhalisiwe we-yoga (kanye nomama ozoba khona) onesitifiketi se-yoga yokubeletha neyokubuyisela esimweni. (Qinisekisa ukuthi ukhuluma nodokotela wakho ngaphambi kokuzama.)
OKUhlobene: Izinto Eziyi-10 Okungekho Umuntu Okutshela Ngazo Ngokukhulelwa
i-alum / Getty IzithombeUkuma kwekati/Inkomo
Kuhle ku : Ubuhlungu obuphansi nokuqina komgogodla.
Setha: Hamba kuzo zonke ezine, beka amahlombe akho phezu kwezihlakala zakho futhi uqondise izinqulu zakho phezu kwamadolo akho.
Indlela yokwenza: Ukuze ungene endaweni yenkomo, donsa umoya njengoba uphonsa isisu sakho kumata, phakamisa isilevu sakho nesifuba bese ubuka phezulu ophahleni. Khulisa amahlombe akho bese ususa amahlombe akho kude nezindlebe zakho. Njengoba ukhipha umoya, ngena endaweni yekati ngokushintsha amehlo akho abheke esiswini sakho bese ugoba kancane umhlane wakho uwenze i-arched. Hamba kulezi zimo ezimbili ngejubane lakho, uxhumanise umoya nokunyakaza. (Ungabuyela kulokhu ekuqaleni komsebenzi.)
Ukulungiswa: Khulisa imilenze yakho ukuze ubambe iqhubu lakho noma usebenzise ingubo ukuze uguqe amadolo.
Fizkes / Getty IzithombeSquatting Pose
Kuhle ku : Ubuhlungu emhlane ongezansi kanye nokucinana kwe-pelvis. Iphinde iqinise imilenze futhi yelule umgogodla (iwusizo ngesikhathi sokubeletha ukuvula isifunda se-pelvic futhi isize ukulungiselela isigaba sokuphusha).
Setha: Yima izinyawo zakho zibe banzi kancane kunezinqulu zakho—noma, uma udinga ukwesekwa okwengeziwe, ufake amabhlogo ngaphansi kwezinqe noma izingubo zokulala ngaphansi kwezithende zakho.
Indlela yokwenza: Adonse umoya. Khona-ke, njengoba ukhipha umoya, guqa amadolo akho futhi uzehlise ukuze izinqe zakho zibe yi-intshi eyodwa noma amabili kuphela ukusuka phansi. Gcina amadolo akho abe banzi nezithende zakho phansi. Hlanganisa izandla zakho endaweni yokuthandaza, ubeke izindololwane zakho ngaphakathi kwamadolo akho. Bamba lesi simo kuze kube amaminithi ambalwa.
*Ama-squat angasekelwe awaziswa uma uhlangabezana nanoma yiziphi izimpawu zokusikwa ngaphambi kwesikhathi noma uma ingane ibelesele.
i-alum / Getty IzithombeEhlezi Eceleni Bend
Kulungele: Ukudala ubude nokuvuleka okhalweni oluseceleni, okhalweni nasezinqulwini.
Setha: Sebenzisa ingubo ukupheqa ithambo lomsila; hlala endaweni enemilenze ephambene phansi futhi uqondise umgogodla wakho ngaphezu kwamathambo akho ahlezi.
Indlela yokwenza: Yelulela ingalo yakho yesokudla eceleni kwakho. Vumela umhlabathi ukusekele njengoba ufinyelela phezulu nangaphezulu ngesandla sakho sobunxele, intende ibheke phansi. Khululeka amahlombe kude nezindlebe zakho. Ngomusa ncika kwesokudla futhi uthole ubude nhlangothi zombili. Thatha ukuhogela okubushelelezi kanye nokukhipha umoya bese ubuyela maphakathi. Phinda ngakolunye uhlangothi.
OKUhlobene: Izinto Eziyi-10 Okungekho Umuntu Okutshela Ngazo Ngokukhulelwa
i-alum / Getty IzithombeI-Transverse Abdominal (TVA) Ukuqinisa
Kulungele: Ukuqinisa isifunda sesisu ngokuphepha ngesikhathi sokukhulelwa. Lokhu kunyakaza kudala inkumbulo yemisipha engakusiza ukuthi uphushe ingane yakho ngesikhathi sokubeletha. Ingase futhi isetshenziselwe ukubuyisela amandla esisu ngemva kokubeletha.
Setha: Hlala uphambanise imilenze uthole isihlalo eside. (Ungakwenza lokhu ngodonga ukuze uthole ukwesekwa okwengeziwe ngomhlane noma ngengubo ebekwe ngaphansi kwakho ukuze uthole ukuphakama okwengeziwe.) Beka izandla zakho emadolweni akho noma uzibeke esiswini sakho. Ukuze uthole i-TVA, beka izandla zakho esiswini sakho futhi ukhwehlele.
Indlela yokwenza: Hola umoya, uvumele isisu sakho sintante siye phambili. Bese ukhipha umoya, udonsa isisu sakho emuva emgogodleni wakho. Kungaba usizo ukwenza umsindo ophansi ekukhipheni umoya—njengokuthi 'haa' noma 'sss'—ukufinyeza izisu ngokwemvelo futhi ugxile emisipheni. Qhubeka nomjikelezo kancane, uphefumula ngaphakathi nangaphandle, uhlose ukuphindaphinda kwe-100.
Izithombe ze-Wavebreakmedia/GettyImibuthano Ye-Hip Emile
Kulungele: Ukwehlisa iqolo nenqulu. Lokhu kuthutha kungasetshenziswa futhi kusenesikhathi lapho ebeletha ukukhuthaza umntwana ukuthi aye ezansi okhalo ukuze azalwe, okuletha ukugeleza kwegazi namandla endaweni.
Setha: Yima izinyawo zakho okungenani zibe ububanzi be-hip-width (noma ububanzi njengoba ukhululekile kuwe). Beka izandla zakho okhalweni lwakho. Gcina ukugoba kancane emadolweni.
Indlela yokwenza: Gcoba izinqulu zakho kwesokudla, bese emuva, kwesokunxele nangaphambili. Yenza lezi zibe zinkulu noma zibe zincane ngendlela ozizwa ukhululekile ngayo kuwe. Shintsha izikhombisi-ndlela ngemva kokuphindaphinda okuyishumi. Zithokozise ngalena: vula umculo bese uthola i-groove. Ungakwazi ngisho nokwenza amajamo we-figure-isishiyagalombili ngezinqulu uma uzizwa uhlanya.
OKUhlobene: Izinto Ezi-5 Okufanele Uzenzele Isikhumba Sakho Ngenkathi Ukhulelwe
