Umculi we-YouTube uKassandra Reinhardt uyakunceda ukuba ulungiselele umoya wosuku lwakho.
UKASSANDRA REINHARDT
Kungekudala emva kokuba ndiqalise ukwabelana ngeendlela zokuzilolonga zeyoga kwiYouTube, abafundi baqala ukucela iintlobo ezithile zeendlela zokuzilolonga. Okundimangalisileyo kukuba, oko kwakubonakala ngathi yi-90% yezicelo yayizezokwenza i-yoga yasekuseni yemizuzu eli-10. Ngokucacileyo, abantu babeqonda ukuba ingakanani na impembelelo nokuba yi-yoga encinci enokuba nayo ngosuku lwabo.
Ewe, ukwenza ixesha leseshoni yeyoga yasekuseni yemizuzu eli-10 ekhawulezileyo kunokukunceda uvavanye naziphi na iintlungu onokuba uziqokelele ebusuku. Yicinge njengenxalenye yesiqhelo sakho, njengokuxubha amazinyo akho. Kodwa iyoga yasekuseni ingaphezulu nje kokuhambisa umqolo wakho, ukolula izihlunu zakho, kunye nokunyamekela amalungu akho.
Ukuzinika imizuzu embalwa kukukhumbuza ukuba ubeke iimfuno zakho kuqala. Njengoqheliselo lokuziqhelisa, i-yoga yindlela yokuzibamba isibuko uze ungene nzulu emzimbeni wakho weemvakalelo ukuze uzibuze, ndiziva njani? Ndiziva phi ndiphilile kwaye ndiphilile? Ndingayisebenzisa phi inyameko engaphezulu?
Ikwadala ithuba lokuba ukhethe injongo enxulumene nendlela ofuna ukuziva ngayo. Luhlobo luni losuku ofuna ukuba nalo? Ulangazelela ntoni? Sebenzisa injongo yakho njengendawo yokuqinisa onokubuyela kuyo ngexesha lokuziqhelanisa neyoga kwaye yonke imihla yakho, kuquka xa ulinde kwizithuthi, uhleli ezintlanganisweni, okanye unyamekela abantwana bakho. Qhubeka ubuyela kuyo. Xa kuyimfuneko, buza ukuba ungazenzela njani enye into namhlanje?
https://youtu.be/4pKly2JojMw
Ukuziqhelanisa neYoga Yasekuseni Yemizuzu Eli-10 Ukuze Uzolule Umzimba Opheleleyo
Kungekudala emva kokuba ndiqalise ukwabelana ngeendlela zokuzilolonga zeyoga kwiYouTube, abafundi baqala ukucela iintlobo ezithile zeendlela zokuzilolonga. Okundimangalisileyo kukuba, oko kwakubonakala ngathi yi-90% yezicelo yayizezokwenza i-yoga yasekuseni yemizuzu eli-10. Ngokucacileyo, abantu babeqonda ukuba ingakanani na impembelelo nokuba yi-yoga encinci enokuba nayo ngosuku lwabo.
Ukolula Intamo
Qala uhleli kwindawo ekhululekileyo, nokuba injani na kuwe. Hlala uphakame udlule emqolo, wehlise amahlombe akho kude neendlebe zakho, uze uqale ngesilevu sakho sihambelana nomgangatho. Wehlise indlebe yakho yasekhohlo uye egxalabeni lakho lasekhohlo, wolule ngecala lasekunene lentamo yakho. Vumela intloko yakho ibe nzima. Ukuba ungathanda ukuya phambili, ungatsala iminwe yakho yasekunene isuke kuwe uye ecaleni. Thabatha umoya ka-3-5 apha, uthambise umhlathi wakho kwaye uqhagamshelane nomoya wakho. Yikhulule kwaye uphakamise intloko yakho ubuyele embindini. Tshintsha amacala njengoko uwisa indlebe yakho yasekunene uye egxalabeni lakho lasekunene.
Buyela embindini uze ude ujikeleze umqolo wakho. Zibekele usukelo lwakho losuku oluzayo.
(Umfanekiso: Kassandra Reinhardt)
Inkomo yekati
Ukusuka ehleli phantsi, yiya ezandleni zakho namadolo akho kwindawo yetafile, amadolo akho angaphantsi kwezinqe zakho. Yandisa iminwe yakho ngokubanzi ngeminwe yakho ephakathi neyokwalatha ijonge phezulu kwimathi. Njengoko uphefumla, yehlisa isisu sakho kwaye uphakamise amehlo akho kwiCow Pose.
(Umfanekiso: Kassandra Reinhardt)
Ukukhupha umoya uze ujikeleze umqolo wakho, uzise isilevu sakho esifubeni sakho kwiCat. Thatha ezinye ii-rounds ezintathu zeCat and Cow.
(Umfanekiso: Kassandra Reinhardt)
Faka inaliti ngeSango lokutshintsha kwePosi
Ukusuka kwiTabletop, yolula umlenze wakho wasekunene uye ngqo ecaleni ukuze iqatha lakho, idolo, kunye nesinqe sakho zonke zibe kumgca omnye. Cinezela zonke iikona ezine zonyawo lwakho lwasekunene phantsi. Fikelela ingalo yakho yasekhohlo esibhakabhakeni uze ukhuphe umoya kwaye ufake ingalo yakho yasekhohlo phantsi kwakho, uzise igxalaba lakho lasekhohlo kunye nendlebe yakho kwimathi. Ukuba ikufutshane, ungabamba uzwane lwakho olukhulu lwasekunene ngeminwe yakho yoxolo yasekhohlo. Isandla sakho sasekunene singangena kwimathi, ungangena kwiminwe yakho, okanye ungagoba ingqiniba yakho yasekunene uze uzise isandla sakho sasekunene ngasemva kwakho ngasemva kwakho ukuze ujikeleze umqolo wakho ongezantsi. Zama ukukhulula intamo yakho. Olu hlobo lwe-Thread the Needle with a Gate Pose yenye yezona zinto ndizithandayo ukuzenza kuqala kusasa.
(Umfanekiso: Kassandra Reinhardt)
Ukolula Umzimba Osecaleni
Ukusuka kwi-Thread the Needle, tyhala isandla sakho sasekunene kwi-mat uze ufikelele kwingalo yakho yasekhohlo esibhakabhakeni kwakhona ngaphambi kokuba uyihlise kwi-mat. Tshayela umlenze wakho wasekunene ngasemva kwakho uze uwele unyawo lwakho lwasekunene phezu konyawo lwakho lwasekhohlo, uluse kude kangangoko unako ngasekhohlo. Zama ukujonga phezu kwegxalaba lakho lasekhohlo uze wolule umzimba ecaleni.
(Umfanekiso: Kassandra Reinhardt)
Indlela yokuma kweLizard
Ukusuka kwi-Side Body Stretch, sondeza umlenze wakho wasekunene ngasemva kwakho uze unyathele unyawo lwakho lwasekunene phambili ecaleni komphetho wangaphandle wesandla sakho sasekunene usebenzisa i-Lizard Pose. Yehlisa idolo lakho langasemva liye kumatrasi. Faka idolo lakho lasekhohlo uze ubeke iibhloko phantsi kwezandla zakho ukuba oko kuyakhululeka. Gxila ekuphakamiseni intliziyo yakho kunye nokuwisa amanqe akho.
(Umfanekiso: Kassandra Reinhardt)
Ukujika okuphantsi kweLunge
Ukusuka kwiLizard, beka iinzwane zakho zangasemva, phakamisa idolo lakho langasemva kwimathi, kwaye ugcine isandla sakho sasekhohlo simile kwimathi njengoko ufikelela ingalo yakho yasekunene phezulu. Jonga phezulu kuphela ukuba ikhululekile. Tyhala uzwane lwakho olukhulu lwasekhohlo ukuze ungaqengqeleki uye kumda ongaphandle wonyawo lwakho lwangasemva. Phefumla umoya wakho.
(Umfanekiso: Kassandra Reinhardt)
Inja Ejonge Phantsi
Ukusuka kwi-Low Lunge Twist, khupha umoya njengoko uhlisa isandla sakho sasekunene uye kumatrasi uze uphakamise isinqe sakho ungene kwinja yakho yokuqala ejonge phantsi. Okokuqala kusasa, kusenokuvakala kungcono ukuba iinyawo zakho zibe banzi kunomgama ophakathi kwesinqe. Phequlula iinyawo zakho, ugobe umlenze omnye uze ulungise omnye ngelixa utsala isisu sakho esisezantsi siye emqolo wakho ongezantsi. Vuthulula intloko yakho kancinci uze ususe naziphi na iziqwenga entanyeni yakho. Phefumla nzulu, ngaphakathi nangaphandle, ngempumlo yakho.
Buyisela amadolo akho kwi-mat ekwi-Tabletop. Uze ufumane i-Thread the Needle kunye ne-Gate Pose yakho kwelinye icala. Qhubeka ne-Side Body Stretch, i-Lizard, i-Low Lunge Twist, kunye ne-Down Dog.
(Umfanekiso: Kassandra Reinhardt)
Ukuma Phambili Ukugoba
Ukusuka kwiDown Dog, hambisa izandla zakho ngasemva komata uze uthathe irag doll fold njengoko ungena kwiStanding Forward Bend. Amadolo akho anokugoba kakhulu kwaye ungavumela isisu sakho siphumle emathangeni akho, mhlawumbi ubambe iingqiniba ezichaseneyo uze ujike kancinci kwicala ukuya kwelinye. Oku kunokuba luncedo ukuba imisipha yakho yethanga iqine kakhulu into yokuqala kusasa.
(Umfanekiso: Kassandra Reinhardt)
I-Squat
Ukusuka ekugobeni kwakho phambili, sondeza iminwe yakho kwi-mat. Jika iinzwane zakho ziphume kancinci, goba amadolo akho, wehlise amanqe akho, uze ulale. Zisa izandla zakho entliziyweni yakho, usebenzisa iingqiniba zakho ukutyhala amadolo akho ukuba abe banzi kancinci. Yandisa umqolo wakho.
(Umfanekiso: Kassandra Reinhardt)
Indawo yeplanga
Yeka izandla zakho ziye kwi-mat. Hamba izandla zakho ziye phambili uze ulungise imilenze yakho ukuze ifike kwi-Plank Pose. Tsala amahlombe akho ezantsi emqolo wakho. Phefumla uze ukhuphe umoya ungene esiswini sakho esisezantsi uze uhlale uqinile ngaphakathi kwentliziyo yakho.
(Umfanekiso: Kassandra Reinhardt)
Indlela yokuma yeSphinx
Ukusuka kwiPlank, yehla uye kumathi, yiza kwiingalo zakho, uze ukhombe iinzwane zakho ngasemva njengoko ungena kwiSphinx Pose. Zisa iingqiniba zakho phambi kwamagxa akho, tyhala iingalo zakho ezingaphezulu ngasemva, uze ucinezele amagxa akho ukuze uphakamise isifuba sakho phezulu kancinci. Tsala umoya omkhulu entliziyweni uze ukhuphe umoya ukuze ukhululeke.
(Umfanekiso: Kassandra Reinhardt)
Indlela Yokuma Komntwana
Ukusuka kwiSphinx Pose, cinezela izinqe zakho ubuyele kwiChild's Pose. Hlanganisa iinzwane zakho ezinkulu kunye namadolo akho abanzi kangangoko ufuna. Hamba izandla zakho phambili uze ugobe isifuba sakho uye kwimathi. Phefumla kahlanu nzulu.
(Umfanekiso: Kassandra Reinhardt)
Isihlalo Esikhululekileyo
Ukusuka kwi-Child's Pose, hambisa izandla zakho ziye esifubeni sakho uze udibanise amadolo akho. Hlala phantsi kamnandi, nokuba uguqile okanye uhleli phantsi unqamleze imilenze, uze uvale amehlo akho.
Ukusuka kweli thuba lokucaca, qaphela indlela oziva ngayo ngoku ngokungafaniyo naxa wawuqala ukungena ebhedini yakho ekuqaleni kokuziqhelanisa kwakho neyoga yasekuseni yemizuzu eli-10. Skena umzimba wakho, iingcinga zakho, kunye neemvakalelo zakho. Loo nto mayibe yindlela oza kubuyela kuyo yonke imihla yakho.
Funda inqaku lokuqala: https://www.yogajournal.com/practice/10-minute-morning-yoga-practice-full-body-stretch/
Ixesha lokuthumela: Agasti-02-2023
