Umuzwa we-YouTube u-Kassandra Reinhardt usiza ukuthi usethe ivayibhu yosuku lwakho.
KASSANDRA REINHARDT
Kungekudala ngiqale ukwabelana ngezinqubo ze-yoga ku-YouTube, abafundi baqala ukubuza izinhlobo ezithile zemikhuba. Okwangimangaza, okwakubonakala sengathi amaphesenti angama-90 ezicelo bekungowokulandelana kweyoga yasekuseni eyimizuzu eyi-10. Ngokusobala, abantu baqonda ukuthi ungakanani umphumela ngisho ne-yoga encane engaba nayo ngosuku lwabo.
Yebo, ukwenza isikhathi seseshini ye-yoga yasekuseni esheshayo eyimizuzu eyi-10 kungakusiza ubhekane nanoma yimaphi ama-aches nama-kinks okungenzeka ukuthi wanqwabelana ebusuku. Kucabange njengengxenye yesimiso sakho, njengokuxubha amazinyo. Kodwa i-yoga yasekuseni ingaphezu nje kokuhambisa umgogodla wakho, ukwelula imisipha yakho, nokunakekela amalunga akho.
Ukuzithathela ngisho amaminithi ambalwa kukukhumbuza ukuthi ubeke izidingo zakho kuqala. Njengomkhuba wokucabanga, i-yoga iyindlela yokubamba isibuko kuwe futhi ungene ujule emzimbeni wakho wemizwa ukuze ubuze, ngizizwa kanjani? Kukuphi lapho ngizizwa ngiphile saka futhi ngimuhle? Ngingakusebenzisa kuphi ukunakekelwa okwengeziwe?
Kuphinde kwakha isikhala sokuthi ukhethe inhloso ehlobene nendlela ofuna ukuzizwa ngayo. Hlobo luni losuku ofuna ukuba nalo? Yini olangazelela ukuyithola? Sebenzisa inhloso yakho njengendawo okubambelela kuyo ongabuyela kulo ngesikhathi sokuzijwayeza kwe-yoga kanye nosuku lwakho lonke, okuhlanganisa lapho ulindile kuthrafikhi, uhlezi emihlanganweni, noma unakekela izingane zakho. Qhubeka ubuyela kuyo. Uma kudingeka, buza ukuthi ungazinakekela kanjani futhi namuhla?
https://youtu.be/4pKly2JojMw
Imizuzu eyi-10 Yokuzilolonga Yasekuseni Ye-Yoga Yokwelula Umzimba Ogcwele
Kungekudala ngiqale ukwabelana ngezinqubo ze-yoga ku-YouTube, abafundi baqala ukubuza izinhlobo ezithile zemikhuba. Okwangimangaza, okwakubonakala sengathi amaphesenti angama-90 ezicelo bekungowokulandelana kweyoga yasekuseni eyimizuzu eyi-10. Ngokusobala, abantu baqonda ukuthi ungakanani umphumela ngisho ne-yoga encane engaba nayo ngosuku lwabo.
Ukwelula Intamo
Qala uhlezi endaweni enethezekile, noma ngabe yini ebukeka kuwe. Hlala kude nomgogodla wakho, yehlisa amahlombe akho kude nezindlebe zakho, bese uqala ngesilevu sakho siqondane naphansi. Beka indlebe yakho yesokunxele ngasehlombe lakho lesokunxele, welule ohlangothini lwesokudla lwentamo yakho. Ikhanda lakho malibe nzima. Uma ungathanda ukuya phambili, ungakwazi ukukhasa iminwe yakho yesokudla isuke kuwe futhi uyikhiphele eceleni. Thatha ukuphefumula okungu-3-5 lapha, uthambisa imihlathi yakho futhi uxhume umoya wakho. Khulula futhi uphakamise ikhanda lakho ulibuyisele maphakathi. Shintsha izinhlangothi njengoba uwisa indlebe yakho yesokudla ngasehlombe lakho langakwesokudla.
Buyela phakathi nendawo futhi welule ngomgogodla wakho. Zibekele inhloso yakho yosuku oluzayo.
(Isithombe: Kassandra Reinhardt)
Ikati-Inkomo
Kusukela uhlezi, woza ezandleni zakho namadolo endaweni ye-Tabletop ngamadolo akho ngaphansi kwezinqulu zakho. Sabalalisa iminwe yakho phakathi nendawo kanye neminwe yenkomba ebheke phezulu komata. Njengoba udonsa umoya, yehlisa isisu sakho bese uphakamisa amehlo akho nge-Cow Pose.
(Isithombe: Kassandra Reinhardt)
Exhale futhi uzungeze umgogodla wakho, ulethe isilevu sakho esifubeni sakho ngekati. Thatha eminye imizuliswano emi-3 yeKati neNkomo.
(Isithombe: Kassandra Reinhardt)
Faka inaliti Nge-Gate Pose Variation
Kusuka ku-Tabletop, nweba umlenze wakho wesokudla uqonde eceleni ukuze iqakala lakho, idolo, ne-hip konke kube emgqeni owodwa. Cindezela wonke amakhona onyawo lwakho lwesokudla ngokumelene nephansi. Finyelela ingalo yakho yesokunxele esibhakabhakeni bese ukhipha umoya bese ufaka ingalo yakho yesobunxele ngaphansi kwakho, ulethe ihlombe lakho lesobunxele nendlebe yakho kumata. Uma kungaphakathi kwebanga lokubamba, ungakwazi ukubamba uzwane lwakho lwesokudla ngeminwe yakho yokuthula yesokunxele. Isandla sakho sokudla singaphushela kumata, ungafika eminweni yakho, noma ungagoba indololwane yakho yesokudla futhi ulethe isandla sakho sokudla ngemuva kwakho ngokumelene nomhlane wakho ophansi ukuze ujikeleze kahle umgogodla. Zama ukukhulula intamo yakho. Le ntambo yenaliti enokwehluka kwe-Gate Pose ingenye yezinto engizikhonzile ukwenza into yokuqala ekuseni.
(Isithombe: Kassandra Reinhardt)
Side Body Stretch
Kusuka ku-Thread Inaliti, cindezela isandla sakho sokudla kumata bese ufinyelela ingalo yakho yesokunxele esibhakabhakeni futhi ngaphambi kokusehlisela kumata. Shanela umlenze wakho wesokudla ngemuva kwakho bese weqa unyawo lwakho lwesokudla phezu konyawo lwakho lwesokunxele, uluyise kude ngangokunokwenzeka kwesokunxele. Zama ukubheka phezu kwehlombe lakho lesokunxele futhi uthathe ukwelula komzimba ohlangothini.
(Isithombe: Kassandra Reinhardt)
I-Lizard Pose
Kusuka ku-Side Body Stretch, letha umlenze wakho wesokudla uqonde ngemuva kwakho bese unyathela unyawo lwakho lwesokudla phambili eduze komphetho wangaphandle wesandla sakho sokudla ku-Lizard Pose. Yehlisa idolo lakho elingemuva kumata. Gcoba idolo lakho langakwesokunxele bese ubeka amabhulokhi ngaphansi kwezandla zakho uma lokho kukhululeka. Gxila ekuphakamiseni inhliziyo yakho futhi uwise ama-hips akho.
(Isithombe: Kassandra Reinhardt)
I-Low Lunge Twist
Ukusuka kuLizard, susa izinzwane zakho zangemuva, phakamisa idolo lakho langemuva umata, futhi ugcine isandla sakho sobunxele sitshalwe kumata njengoba ufinyelela ingalo yakho yesokudla phezulu. Bheka phezulu kuphela uma kukhululekile. Phusha kuzwane lwakho lwesokunxele olukhulu ukuze ungagingqiki uye emaphethelweni angaphandle onyawo lwakho lwangemuva. Faka umoya ku-twist yakho.
(Isithombe: Kassandra Reinhardt)
Inja Ebheke Phansi
Kusukela ku-Low Lunge Twist, khipha umoya njengoba uletha isandla sakho sokudla phansi kumata futhi uphakamise izinqulu zakho ungene Inja yakho yokuqala Ebheke Phansi. Okokuqala ekuseni, kungase kuzwakale kungcono ukuba izinyawo zakho zibe banzi kunebanga eliqhelelene nobubanzi benyonga. Gcoba izinyawo zakho, ugobisa umlenze owodwa futhi uqondise omunye ngenkathi udweba isisu sakho esiphansi ngasemhlane wakho ophansi. Gcoba kahle ikhanda lakho bese ususa noma yimaphi ama-kinks entanyeni yakho. Thatha umoya ojulile, ngaphakathi nangaphandle, ngamakhala akho.
Buyisela amadolo akho kumata ku-Tabletop. Futhi thola i-Thread Inaliti yakho ne-Gate Pose ngakolunye uhlangothi. Qhubeka neSide Body Stretch, Lizard, Low Lunge Twist, kanye neDog Down.
(Isithombe: Kassandra Reinhardt)
IGobela Phambili
Kusukela ku-Dog Down, hamba izandla zakho uye ngemuva komata bese uthatha i-rag doll fold njengoba ufika ku-Standing Forward Bend. Amadolo akho angakwazi ukugoba ngesandla esivulekile futhi ungakwazi ukuvumela isisu sakho siphumule emathangeni akho, mhlawumbe ubambelele ezindololwaneni eziphambene futhi unyakaze kancane uye eceleni. Lokhu kungaba usizo uma ama-hamstrings akho eqinile kakhulu into yokuqala ekuseni.
(Isithombe: Kassandra Reinhardt)
Squat
Kusukela ekujikeni kwakho okuya phambili, letha iminwe yakho kumata. Vula izinzwane zakho kancane, ugobe amadolo akho, wehlise ama-hips akho, futhi ungene ku-Squat. Hlanganisa izandla zakho enhliziyweni yakho, usebenzisa izindololwane zakho ukusunduza amadolo akho abe banzi kancane. Yelula ngomgogodla wakho.
(Isithombe: Kassandra Reinhardt)
I-Plank Pose
Yethula izandla zakho kumata. Hamba izandla zakho phambili futhi uqondise imilenze yakho ukuze ungene ku-Plank Pose. Dweba amahlombe akho emhlane wakho. Donsa umoya bese uwukhiphela esiswini sakho esingaphansi futhi uhlale uqinile phakathi nendawo yakho.
(Isithombe: Kassandra Reinhardt)
I-Sphinx Pose
Kusuka ePlank, zehlise uze ufike kumata, uze ungene ezingalweni zakho, bese ukhomba izinzwane zakho emuva ngqo njengoba ungena ku-Sphinx Pose. Letha izindololwane zakho kancane phambi kwamahlombe akho, buyisela izingalo zakho ezingenhla, bese ucindezela amahlombe akho ndawonye ukuze uphakamise isifuba sakho phezulu kancane. Thatha umoya omkhulu enhliziyweni bese ukhipha umoya ukuze ukhulule.
(Isithombe: Kassandra Reinhardt)
Isimo Sengane
Kusukela ku-Sphinx Pose, cindezela u-hips wakho ubuyele ku-Pose Yengane. Hlanganisa izinzwani zakho ezinkulu futhi amadolo akho abe banzi ngendlela ongathanda ngayo. Hamba izandla zakho phambili bese ugoqa isifuba sakho ngasemata. Thatha umoya ka-5.
(Isithombe: Kassandra Reinhardt)
Isihlalo Esikhululekile
Ukusuka Ekumeni Kwengane, hambisa izandla zakho esifubeni sakho bese uhlanganisa amadolo akho. Thatha isihlalo esinethezekile, uguqe ngamadolo noma uhlale uphambanise imilenze, bese uvala amehlo akho.
Kusukela kulesi sikhala sokucaca, qaphela ukuthi uzizwa kanjani manje ngokungafani nalapho uqala ukuza kucansi lwakho ekuqaleni kwemizuzu engu-10 yokuzilolonga ye-yoga yasekuseni. Skena umzimba wakho, imicabango yakho, nemizwa yakho. Lokho makube isisekelo obuyela kuso usuku lonke.
Funda isihloko sokuqala:https://www.yogajournal.com/practice/10-minute-morning-yoga-practice-full-body-stretch/
Isikhathi sokuthumela: Aug-02-2023
