Ukuziva kuYouTube uKassandra Reinhardt kukunceda usete ivibe yosuku lwakho.
KASSANDRA REINHARDT
Kungekudala emva kokuba ndiqalise ukwabelana ngezenzo ze-yoga kuYouTube, abafundi baqala ukucela iintlobo ezithile zokuziqhelanisa. Okothusayo kukuba, oko kwakubonakala ngathi iipesenti ezingama-90 zezicelo yayizezolandelelwano lweyoga lwasekuseni lwemizuzu eli-10. Ngokucacileyo, abantu babeqonda ukuba ingakanani impembelelo nokuba neyoga encinci enokuba nayo ngosuku lwabo.
Ewe, ukwenza ixesha leseshini ye-yoga yasekuseni ekhawulezayo ye-10 kunokukunceda ukuba usebenze naziphi na iintlungu kunye neekinks onokuthi uziqokelele ebusuku. Yicinge njengenxalenye yesiqhelo sakho, njengokuxubha amazinyo. Kodwa i-yoga yasekuseni ingaphezulu nje kokuhambisa umqolo wakho, ukolula imisipha yakho, kunye nokunyamekela amalungu akho.
Ukuthatha nokuba yimizuzu embalwa ngokwakho kukukhumbuza ukuba ubeke iimfuno zakho kuqala. Njengoqheliselo lokuqonda, i-yoga yindlela yokubamba isipili kuwe kwaye ungene nzulu emzimbeni wakho weemvakalelo ukuze ubuze, ndiziva njani? Apho ndiziva ndidlamkile kwaye ndilungile? Ndingalusebenzisa phi ukhathalelo olongezelelekileyo?
Kwakhona kudala indawo yokuba ukhethe injongo enxulumene nendlela ofuna ukuziva ngayo. Loluphi usuku ofuna ukuba nalo? Yintoni ojonge ukuyifumana? Sebenzisa injongo yakho njengendawo yokubambelela onokuthi ubuyele kuyo ngexesha lokuziqhelanisa neyoga kunye nemini yakho yonke, kubandakanya xa ulinde kwitrafikhi, uhleli ezintlanganisweni, okanye ukhathalele abantwana bakho. Qhubeka ubuyela kuyo. Xa kuyimfuneko, buza ukuba yiyiphi enye indlela onokuzinyamekela ngayo namhlanje?
https://youtu.be/4pKly2JojMw
Ukuziqhelanisa neYoga yeMizuzu eyi-10 yasekuseni yokuzolula umzimba ogcweleyo
Kungekudala emva kokuba ndiqalise ukwabelana ngezenzo ze-yoga kuYouTube, abafundi baqala ukucela iintlobo ezithile zokuziqhelanisa. Okothusayo kukuba, oko kwakubonakala ngathi iipesenti ezingama-90 zezicelo yayizezolandelelwano lweyoga lwasekuseni lwemizuzu eli-10. Ngokucacileyo, abantu babeqonda ukuba ingakanani impembelelo nokuba neyoga encinci enokuba nayo ngosuku lwabo.
INtamo Yolula
Qala ukwindawo ehleli kamnandi, nokuba yintoni na ekhangeleka kuwe. Hlala umde ngomqolo wakho, wehlise amagxa akho kude neendlebe zakho, kwaye uqale ngesilevu sakho sihambelana nomgangatho. Beka indlebe yakho yasekhohlo ngasegxalabeni lakho lasekhohlo, wolule ngecala lasekunene lentamo yakho. Intloko yakho mayibe nzima. Ukuba ungathanda ukuya phambili, ungarhubuluza iincam zakho zeminwe zasekunene umke kuwe kwaye uphumele ecaleni. Thatha i-3-5 ukuphefumla apha, uthambisa umhlathi wakho kwaye udibanise nomoya wakho. Khulula kwaye uphakamise intloko yakho ubuyisele embindini. Tshintsha amacala njengoko uwisa indlebe yakho yasekunene kwicala lasekunene.
Buyela embindini kwaye wandise ngomqolo wakho. Misela injongo yakho yosuku oluzayo.
(Ifoto: Kassandra Reinhardt)
Ikati-Inkomo
Ukusuka kwindawo ehleli phantsi, yiza ezandleni zakho nasemadolweni kwindawo yeThebhulethi ngamadolo akho phantsi kwesinqe sakho. Yasaza iminwe yakho ibe banzi ngombindi wakho kunye neminwe yesalathisi ejongise phezulu kwimethi. Njengoko uphefumla, yehlisa isisu sakho kwaye uphakamise amehlo akho kwi-Cow Pose.
(Ifoto: Kassandra Reinhardt)
Khupha umoya kwaye ujikeleze umqolo wakho, uzisa isilevu sakho esifubeni sakho eKati. Thatha imijikelo emi-3 ngaphezulu yeKati neNkomo.
(Ifoto: Kassandra Reinhardt)
Umsonto weNaliti kunye neSango lokumisa ukwahluka
Ukusuka kwiThebhulethi, wandisa umlenze wakho wasekunene ngqo kwicala ukuze i-ankle yakho, idolo, kunye ne-hip zonke zibe kumgca omnye. Cinezela zone iikona zonyawo lwakho lwasekunene emgangathweni. Finyelela ingalo yakho yasekhohlo esibhakabhakeni kwaye emva koko ukhuphe umoya kwaye udibanise ingalo yakho yasekhohlo phantsi kwakho, uzise igxalaba lakho lasekhohlo kunye nendlebe yakho kwi-mat. Ukuba ikumgama owubambayo, ungabamba ubhontsi wakho wasekunene ngeminwe yoxolo yasekhohlo. Isandla sakho sasekunene sinokutyhala kwi-mat, ungangena kwiminwe yakho, okanye ungagoba ingqiniba yakho yasekunene kwaye uzise isandla sakho sasekunene emva kwakho ngokuchasene nomqolo wakho ophantsi ukuze ujikeleze kakuhle. Zama ukukhulula intamo yakho. Lo Msonto weNaliti kunye nokwahluka kweSango lokumisa yenye yezinto endizithandayo ukwenza into yokuqala ekuseni.
(Ifoto: Kassandra Reinhardt)
Ukolula uMzimba ecaleni
Ukusuka kuMsonto weNaliti, tyhala isandla sakho sasekunene kwimethi kwaye ufikelele kwingalo yakho yasekhohlo ukuya esibhakabhakeni kwakhona ngaphambi kokuba usehlisele emethini. Tshayela umlenze wakho wasekunene emva kwakho kwaye uwele unyawo lwakho lwasekunene phezu konyawo lwakho lwasekhohlo, uthabathe kangangoko unako ukuya ngasekhohlo. Zama ukujonga ngaphaya kwegxalaba lakho lasekhohlo kwaye uthathe ukolula umzimba wecala.
(Ifoto: Kassandra Reinhardt)
ILizard Pose
Ukusuka kwi-Side Body Stretch, yizisa umlenze wakho wasekunene emva kwakho kwaye unyathele unyawo lwakho lwasekunene phambili ecaleni komda wesandla sakho sasekunene kwiLizard Pose. Yehlisa idolo lakho elingasemva kwimethi. Gcoba idolo lakho lasekhohlo kwaye ubeke iibhloko phantsi kwezandla zakho ukuba oko kukhululekile. Gxininisa ekuphakamiseni intliziyo yakho kwaye uwise isinqe sakho.
(Ifoto: Kassandra Reinhardt)
Low Lunge Twist
Ukusuka kwiLizard, phakamisa iinzwane zakho zomqolo, phakamisa idolo lakho elingasemva kwi-mat, kwaye ugcine isandla sakho sasekhohlo sityalwe emethini njengoko ufikelela kwingalo yakho yasekunene phezulu. Jonga phezulu kuphela xa ikhululekile. Tyhila kuzwane lwakho lwasekhohlo olukhulu ukuze ungaqengqeleki uye kumda wonyawo lwakho lwangasemva. Faka umoya kwi-twist yakho.
(Ifoto: Kassandra Reinhardt)
Inja ejonge phantsi
Ukusuka kwi-Low Lunge Twist, khupha umoya njengoko uzisa isandla sakho sasekunene ezantsi kwi-mat kwaye uphakamise isinqe sakho kwiNja yakho yokuqala ejonge ezantsi. Into yokuqala kusasa, kunokuziva kungcono ukuba iinyawo zakho zibe banzi kunobubanzi be-hip-width kude. Gcoba iinyawo zakho, ugobe umlenze omnye kwaye ulungelelanise omnye ngelixa uzobe isisu sakho esisezantsi kumqolo wakho ophantsi. Gcoba ngobumnene intloko yakho kwaye ulahle nayiphi na i-kinks entanyeni yakho. Thatha umoya onzulu, ngaphakathi nangaphandle, ngeempumlo zakho.
Buyisela amadolo akho kwi-mat kwi-Tabletop. Kwaye ufumane umsonto wakho weNaliti kunye neSango lokumisa kwelinye icala. Qhubeka ngeSide Body Stretch, Lizard, Low Lunge Twist, kunye neDog Down.
(Ifoto: Kassandra Reinhardt)
Ukuma Phambili Gobela
Ukusuka kwiNja ephantsi, hamba izandla zakho uye ngasemva kwimethi kwaye uthabathe unodoli we-rag ugobe njengoko usiza kwi-Standing Forward Bend. Amadolo akho anokugoba ngesisa kwaye unokusivumela isisu sakho siphumle emathangeni akho, mhlawumbi ubambelele kwiingqiniba ezichaseneyo kwaye ushukuma kwicala elincinane ukuya kwelinye. Oku kunokuba luncedo ukuba i-hamstrings yakho iqinile kakhulu into yokuqala ekuseni.
(Ifoto: Kassandra Reinhardt)
Squat
Ukusuka kwigophe lakho elingaphambili, zisa iincam zeminwe yakho kwi-mat. Jika iinzwane zakho kancinci, ugobe amadolo akho, uwise isinqe sakho, kwaye ungene kwi-squat. Hlanganisa izandla zakho entliziyweni yakho, usebenzisa iingqiniba zakho ukutyhala amadolo akho banzi kancinci. Yandisa ngomqolo wakho.
(Ifoto: Kassandra Reinhardt)
I-Plank Pose
Khulula izandla zakho kwi-mat. Hamba izandla zakho phambili kwaye wolule imilenze yakho ukuze ungene kwiPlank Pose. Zoba amagxa akho ezantsi emqolo wakho. Inhale kwaye ukhuphe kwisisu sakho esisezantsi kwaye uhlale womelele ngombindi wakho.
(Ifoto: Kassandra Reinhardt)
Isikhundla seSphinx
Ukusuka kwiPlank, zehlisele kwi-mat, yiza kwiingalo zakho, kwaye ukhombe iinzwane zakho ngasemva njengoko ungena kwi-Sphinx Pose. Zisa iingqiniba zakho kancinci phambi kwamagxa akho, buyisela iingalo zakho ezingaphezulu ngasemva, kwaye ucinezele amagxa akho kunye ukuze uphakamise isifuba sakho phezulu kancinci. Thatha umoya omkhulu entliziyweni kwaye ukhuphe umoya ukukhulula.
(Ifoto: Kassandra Reinhardt)
Isikhundla somntwana
Ukusuka kwi-Sphinx Pose, cofa isinqe sakho ubuyele kwiPose yoMntwana. Hlanganisa iinzwane zakho ezinkulu kwaye amadolo akho abe banzi njengoko ungathanda. Hamba izandla zakho phambili kwaye usonge isifuba sakho ngakwimethi. Thatha umphefumlo ka-5.
(Ifoto: Kassandra Reinhardt)
Isihlalo esikhululekileyo
Ukusuka kwi-Pose yoMntwana, hambisa izandla zakho esifubeni sakho kwaye udibanise amadolo akho. Thatha isitulo esitofotofo, nokuba uguqe okanye uhlale unqumle imilenze, kwaye uvale amehlo akho.
Ukusuka kwesi sithuba sokucaca, qaphela ukuba uziva njani ngoku ngokungafaniyo nokufika kwakho kwi-mat yakho ekuqaleni kwemizuzu eli-10 yokuziqhelanisa neyoga ekuseni. Jonga umzimba wakho, iingcinga zakho kunye neemvakalelo zakho. Mayibe sisiseko obuyela kuso kulo lonke usuku lwakho.
Funda inqaku lokuqala:https://www.yogajournal.com/practice/10-minute-morning-yoga-practice-full-body-stretch/
Ixesha lokuposa: Aug-02-2023
