Ah, umngane wethu wanyanga zonke. Kuyinto esiye safunda ukuyibekezelela, kodwa lokho akukwenzi kube buhlungu kangako. Ngakho sabambisana noKatie Richey, uthisha e Lyons Den Amandla Yoga eNew York City, ukukulethela ukuma kwe-yoga emihlanu ukukusiza uzizwe ungcono emizuzwini eyishumi. (Futhi mhlawumbe landela ukwenza kwakho ngo-ayisikhilimu kashokoledi. Namaste.)
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Lyons Den Amandla YogaUDOLI WENDWANGU
Yima uhlukanise izinyawo zakho ngobubanzi benqulu. Goba amadolo akho kuze kube yilapho izimbambo zakho ezingezansi zihlezi emathangeni akho (kulungile ngokuphelele uma kufanele uthathe ukugoba okukhulu). Gobisa izingalo zakho ukuze isandla sakho sobunxele sibambe indololwane yakho yesokudla futhi isandla sakho sokudla sibambe indololwane yakho yesobunxele. Phefulela kakhulu esiswini sakho futhi uzivumele uzilengise. Qhubeka nokudonsa umoya bese uwukhipha umoya kaningi. Uma unengubo ye-yoga (noma ithawula eligoqiwe), yibeke phakathi kwamathanga akho nesisu sakho esingezansi.
Kungani kusiza: Ukucindezela kwamathanga akho ngokumelene nesisu sakho esingaphansi, kanye nokunyakaza kokuphefumula kwakho, kuzobhucunga izitho zakho ngaphakathi futhi kusize ukukhulula ubuhlungu beqolo.
Lyons Den Amandla YogaISIHLALO SIPHENDUKE
Izinyawo zakho zihlangene, guqa amadolo akho bese uthumela izinqulu zakho emuva sengathi uhlezi esihlalweni esicatshangelwayo. Hlanganisa amadolo namathanga ndawonye. Letha izandla zakho enhliziyweni yakho bese ucindezela izintende zakho ndawonye. Thatha indololwane yakho yesokunxele uye edolweni lakho langakwesokudla ukuze udale i-twist yomzimba ongaphezulu. Phefumulela ukuze ande, phefumula ukuze ujike ujule. Thumela umoya ezinqeni zakho ezingezansi futhi uvumele wonke ama-twist massage izitho zakho zangaphakathi. Phinda ngakolunye uhlangothi.
Kungani kusiza: Ukusonteka kuphumuza isibeletho sakho futhi kudambise ukuminyana. Umlilo emilenzeni yakho kanye nokusonteka komgogodla kuzosiza ukukhulula ubuhlungu emuva futhi kukwenze uzizwe unamandla.
Lyons Den Amandla YogaI-MERMAID LLUNG TWIST
Beka unyawo lwakho lwesokudla phambili nolwesobunxele emuva, bese ugoba idolo lakho langakwesokudla ukuze uzehlise ungene ephahleni elide neliphansi. (Uma uzizwa ukhathele, yehlisa idolo lakho lesobunxele kumata.) Beka isandla sakho sokudla phezu kwethanga lakho lesokudla. Beka isandla sakho sobunxele phansi ngaphansi kwehlombe lakho lesokunxele bese usonta kancane kwesokudla. Phefulela emaceleni, ezinso nangaphansi kwesisu. Phinda ngakolunye uhlangothi.
Kungani kusiza: Lesi simo siyi-psoas (i-aka groin muscle) kanye nesivuli somzimba wangaphambili. I-detoxing twist ngokusebenzisa i-abdominals engezansi isiza ekudambiseni ama-cramps, futhi i-hip opener isiza ukukhulula ubuhlungu obuphansi emuva phakathi nomjikelezo wakho.
Lyons Den Amandla YogaIJUBA UHAFU
Letha idolo lakho langakwesokudla kumata bese welula umlenze wakho wesobunxele uqonde ngemuva kwakho. Misa i-shin yakho yesokudla ukuze icishe ilingane ngaphambili komata wakho futhi unyawo lwakho lwesokudla luhambisane nohlangothi lwesobunxele lomzimba wakho. Gcoba inqulu yakho yangakwesokudla ibheke ngemuva komata wakho kuze kube yilapho izinqulu zakho ziyisikwele. Bese wehlisa umzimba wakho phezu komlenze wakho wesokudla bese ubeka ikhanda lakho phezu kwebhlokhi noma ithawula. Yelula izingalo zakho phambi kwakho. Ungakwazi ukufaka izinzwane zakho zangemuva ngaphansi ukuze uthole ukwesekwa okwengeziwe. Phinda ngakolunye uhlangothi.
Kungani kusiza: I-Half pigeon iyi-deep hip opener. Ukuvula izinqulu kukhulula ingcindezi emgogodleni ophansi futhi ukuphefumula kule pose kuzothumela igazi elisha ezithweni zakho zangaphakathi.
Lyons Den Amandla YogaI-SUPINE TWIST
Lala ngomhlane ubeke idolo lakho langakwesokudla esifubeni bese unweba umlenze wakho wesobunxele. Donsa idolo lakho langakwesokudla emzimbeni wakho lize lithinte ohlangothini lwesobunxele locansi. Nweba ingalo yakho yesokudla kwesokudla bese uthumela amehlo akho phezu kwesithupha sakho sokudla. Adonse umoya bese uyaphinda ngakolunye uhlangothi.
Kungani kusiza: I-supine twist yenza izinze futhi yenza i-pelvis ibe lula ngenkathi ikhulula izitho zakho zangaphakathi ngobuqili, okusiza ekubambeni. Ukwelula kungase futhi kunciphise ukungezwani komgogodla.
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