Okuqukethwe
I-Yoga isiza ekubuyiseni amandla. Kanjani? 'Noma' Yini? Ukuma okuhlukene kwenza kube nokwenzeka ukuqinisa isimiso sokujikeleza kwegazi, ukuthulisa isimiso sezinzwa nokuqinisa yonke imisipha. Ekugcineni, ngokomzimba nangokwengqondo kubuyelwa yi-pep!
U-Julia Truffaut, uthisha we-yoga, uchaza izikhundla ezine okulula ukuzenza ekhaya.
Ukubuyisela amandla ekuseni: ukuma kweqhawe II
Igxathu emvakwe gxathu. Ukuma izinyawo zihlukene ngobubanzi be-hip. Beka umlenze wesokunxele emuva, unyawo ku-45 °. Idolo eligobile lakwesokudla lingaphezulu kweqakala. Qondisa umlenze wakho wesokunxele. Gcina isifuba sakho siqondile futhi uqondise izingalo zakho. Adonse umoya kancane. Kumelwe kwenziwe phezu 10-15 ukuphefumula.
Yinhle ku... vuselela umzimba, uvuselele ingqondo, ukhulule i-sciatica. Lesi simo sinika amandla, sibuye silungele ukubuyisela ukuzethemba!
Bonus Isebenza imisipha yangemuva, izingalo nemilenze, futhi ithuthukisa ibhalansi.
Ukuze uzithuthukise phakathi nosuku: Ukuma Kwenja Ephansi
Igxathu emvakwe gxathu. Qala kuzo zonke ezine. Ngenkathi ukhipha umoya, phakamisa ukhalo uye esibhakabhakeni ngenkathi uphusha izandla nezinyawo. Izandla zihlukene ngobubanzi bamahlombe, futhi iminwe yendlaleke phansi. Yelula intamo ibheke phansi bese ukhulula amahlombe. Hlala kanjena ukuphefumula okungu-10-15.
Yinhle ku... qinisa umzimba. Nibhekise ikhanda phansi, lokhu
ukuma kunikeza umfutho wangempela.
Bonus Iqinisa ingemuva futhi yelula yonke imisipha yangemuva yemilenze nezingalo.
Ukuxosha ingcindezi: Ukuma Kwengane
Igxathu emvakwe gxathu. Hamba ngawo omane, amadolo ahlukane kancane. Adonse umoya aphushe izinqa azibhekise ezithendeni. Qondisa umhlane wakho bese ubeka izingalo zakho phansi nhlangothi zombili, izintende zibheke phezulu. Hlala isikhathi eside ngangokunokwenzeka ukuze uzizwe uzolile.
Yinhle ku... phefumula kangcono futhi ngaleyo ndlela uthole umoya-mpilo ongcono.
Bonus Ukuma okwelula imisipha yomgogodla ophansi, futhi kusebenza i-pelvis ne-perineum.
Ukugxilisa ingqondo okungcono: I-Viparita Karani Posture
Igxathu emvakwe gxathu. Ulale ngomhlane, welula imilenze yakho ngo-90 ° odongeni. Shiya izingalo zakho ezinhlangothini zakho noma uzihlukanise, noma ubeke izandla zakho esiswini sakho. Gxila emphefumulweni wakho. Hlala isikhathi eside ngangokunokwenzeka ukuze uzizwe uzolile.
Yinhle ku... gcwalisa amandla akho, ngoba lesi sikhundla, esibizwa nangokuthi "Imilenze odongeni", sisiza ukuzola nokuthulisa isimiso sezinzwa. Ilungele ukugxila kanye nokusebenza kahle kakhulu emsebenzini!
Bonus
Ikhuthaza ukujikeleza kwegazi okungcono emilenzeni.