Umculi we-YouTube uKassandra Reinhardt uyakusiza ukuthi uhlele isimo sosuku lwakho.
U-KASSANDRA REINHARDT
Ngemva nje kokuba ngiqale ukwabelana ngemikhuba ye-yoga ku-YouTube, abafundi baqala ukucela izinhlobo ezithile zemikhuba. Ngamangala ukuthi okwakubonakala sengathi amaphesenti angama-90 ezicelo kwakuwuchungechunge lwe-yoga yasekuseni lwemizuzu eyi-10. Ngokusobala, abantu babeqonda ukuthi ngisho ne-yoga encane ingaba nomthelela ongakanani osukwini lwabo.
Yebo, ukwenza isikhathi seseshini ye-yoga yasekuseni yemizuzu eyi-10 kungakusiza ukuthi uvivinye noma yiziphi izinhlungu ongase uziqoqe ebusuku. Cabanga ngakho njengengxenye yenqubo yakho, njengokuxubha amazinyo akho. Kodwa i-yoga yasekuseni ingaphezu nje kokunyakaza umgogodla wakho, ukwelula imisipha yakho, nokunakekela amalunga akho.
Ukuzinika imizuzu embalwa nje kukukhumbuza ukuthi ubeke izidingo zakho kuqala. Njengomkhuba wokuqaphela, i-yoga iyindlela yokuzibamba isibuko bese ungena emzimbeni wakho wemizwa ukuze uzibuze, ngizizwa kanjani? Ngizizwa ngiphilile futhi ngiphilile kuphi? Ngingakusebenzisa kuphi ukunakekelwa okwengeziwe?
Kuphinde kukwenzele ithuba lokukhetha inhloso ehlobene nendlela ofuna ukuzizwa ngayo. Luhlobo luni losuku ofuna ukuba nalo? Yini olangazelela ukuyizwa? Sebenzisa inhloso yakho njengendawo yokuqinisa ongabuyela kuyo ngesikhathi sokuzijwayeza kwakho i-yoga kanye nosuku lwakho lonke, okuhlanganisa nalapho ulinde emotweni, uhleli emihlanganweni, noma unakekela izingane zakho. Qhubeka ubuyela kuyo. Uma kudingeka, buza ukuthi ungazinakekela kanjani namuhla?
https://youtu.be/4pKly2JojMw
Umkhuba We-Yoga Wasekuseni Wemizuzu Eyi-10 Wokwelula Umzimba Wonke
Ngemva nje kokuba ngiqale ukwabelana ngemikhuba ye-yoga ku-YouTube, abafundi baqala ukucela izinhlobo ezithile zemikhuba. Ngamangala ukuthi okwakubonakala sengathi amaphesenti angama-90 ezicelo kwakuwuchungechunge lwe-yoga yasekuseni lwemizuzu eyi-10. Ngokusobala, abantu babeqonda ukuthi ngisho ne-yoga encane ingaba nomthelela ongakanani osukwini lwabo.
Ukwelula Intamo
Qala ngokuhlala ukhululekile, noma ngabe lokho kubukeka kanjani kuwe. Hlala uqonde umgogodla wakho, wehlise amahlombe akho ezindlebeni zakho, bese uqala ngesilevu sakho sihambisana phansi. Wehlise indlebe yakho yesobunxele iye ehlombe lakho lesobunxele, welule ohlangothini lwesokudla lwentamo yakho. Vumela ikhanda lakho libe nzima. Uma ungathanda ukuqhubeka, ungakhasa iminwe yakho yesokudla ikusukele uye ohlangothini. Phefumula izikhathi ezingu-3-5 lapha, uthambise umhlathi wakho bese uxhuma nomoya wakho. Khulula bese uphakamisa ikhanda lakho ulibuyisele phakathi nendawo. Shintsha izinhlangothi njengoba wehlisa indlebe yakho yesokudla iye ehlombe lakho lesokudla.
Buyela phakathi nendawo bese unwebeka umgogodla wakho. Zibekele inhloso yakho yosuku oluzayo.
(Isithombe: Kassandra Reinhardt)
Ikati-Inkomo
Kusukela uhleli phansi, yiya ezandleni nasemadolweni akho uye endaweni yetafula, amadolo akho angaphansi kwezinqe zakho. Yelula iminwe yakho ibe banzi ngeminwe yakho ephakathi neyokukhomba ibheke phezulu komata. Njengoba uphefumula, yehlisa isisu sakho bese uphakamisa amehlo akho nge-Cow Pose.
(Isithombe: Kassandra Reinhardt)
Khipha umoya bese uzungeza umgogodla wakho, ulethe isilevu sakho esifubeni sakho ku-Cat. Thatha eminye imijikelezo emithathu ye-Cat and Cow.
(Isithombe: Kassandra Reinhardt)
Faka inaliti nge-Gate Pose Variation
Ukusuka ku-Tabletop, yelula umlenze wakho wesokudla uqonde ohlangothini ukuze iqakala lakho, idolo, kanye nesinqe konke kube emgqeni owodwa. Cindezela wonke amakhona amane onyawo lwakho lwesokudla phansi. Finyelela ingalo yakho yesobunxele esibhakabhakeni bese ukhipha umoya bese ufaka ingalo yakho yesobunxele ngaphansi kwakho, ulethe ihlombe lakho lesobunxele nendlebe yakho kumata. Uma kuseduze, ungabamba uzwane lwakho olukhulu lwesokudla ngeminwe yakho yokuthula yesobunxele. Isandla sakho sokudla singangena kumata, ungangena ezinyaweni zakho, noma ungagoba ingqiniba yakho yesokudla bese uletha isandla sakho sokudla ngemuva kwakho emhlane wakho ophansi ukuze ujikeleze kahle umgogodla. Zama ukukhulula intamo yakho. Lolu hlobo lwe-Thread the Needle nge-Gate Pose lungenye yezinto engizithandayo kakhulu ukwenza into yokuqala ekuseni.
(Isithombe: Kassandra Reinhardt)
Ukunwetshwa Komzimba Ohlangothini
Kusukela ku-Thread the Needle, cindezela isandla sakho sokudla ku-mat bese ufinyelela ingalo yakho yesobunxele esibhakabhakeni futhi ngaphambi kokuyehlisa ku-mat. Shanela umlenze wakho wesokudla ngemuva kwakho bese uwela unyawo lwakho lwesokudla phezu konyawo lwakho lwesobunxele, uwuyise kude ngangokunokwenzeka ngakwesobunxele. Zama ukubheka phezu kwehlombe lakho lesobunxele bese welula umzimba ohlangothini.
(Isithombe: Kassandra Reinhardt)
Ukuma Kwesibankwa
Ukusuka ku-Side Body Stretch, letha umlenze wakho wesokudla uqonde ngemuva kwakho bese uhambisa unyawo lwakho lwesokudla phambili eceleni komphetho wangaphandle wesandla sakho sokunene nge-Lizard Pose. Yehlisa idolo lakho langemuva ku-mat. Faka idolo lakho lesobunxele bese ubeka amabhlogo ngaphansi kwezintende zezandla zakho uma lokho kukhululekile. Gxila ekuphakamiseni inhliziyo yakho bese wehlisa izinqe zakho.
(Isithombe: Kassandra Reinhardt)
Ukujikijela Okuphansi Kwe-Lunge
Kusuka kuLizard, susa izinzwane zakho zangemuva, phakamisa idolo lakho langemuva kusuka kumati, bese ugcina isandla sakho sobunxele simile kumati njengoba ufinyelela ingalo yakho yesokudla phezulu. Bheka phezulu kuphela uma kukhululekile. Faka uzwane lwakho olukhulu lwesobunxele ukuze ungagingqiki uye emaphethelweni angaphandle onyawo lwakho lwangemuva. Phefumula ekuphendukeni kwakho.
(Isithombe: Kassandra Reinhardt)
Inja Ebheke Phansi
Ukusuka ku-Low Lunge Twist, khipha umoya njengoba wehlisa isandla sakho sokunene uye kumata bese uphakamisa izinqe zakho ungene eNja yakho yokuqala Ebheke Phansi. Into yokuqala ekuseni, kungase kuzwakale kungcono ukuthi izinyawo zakho zibe zibanzi kunebanga eliphakathi kwezinqe. Phequlula izinyawo zakho, ugobe umlenze owodwa bese uqondisa omunye ngenkathi udonsela isisu sakho esiphansi emhlane wakho ophansi. Nyikinya ikhanda lakho kancane bese ususa noma yikuphi ukugoba entanyeni yakho. Phefumula ngokujulile, ngaphakathi nangaphandle, ngekhala lakho.
Buyisela amadolo akho kumatilasi e-Tabletop. Bese uthola i-Thread the Needle yakho kanye ne-Gate Pose ngakolunye uhlangothi. Qhubeka ne-Side Body Stretch, i-Lizard, i-Low Lunge Twist, kanye ne-Down Dog.
(Isithombe: Kassandra Reinhardt)
Ukugoba Ngaphambili Okumi
Kusukela ku-Down Dog, hambisa izandla zakho ngemuva komata bese ugoqa udoli ogoqiwe njengoba ungena ku-Standing Forward Bend. Amadolo akho angagoba kakhulu futhi ungavumela isisu sakho siphumule emathangeni akho, mhlawumbe ubambe izingqiniba eziphambene bese ushukumisa uhlangothi nohlangothi. Lokhu kungaba usizo uma imisipha yakho ye-hamstrings iqine kakhulu into yokuqala ekuseni.
(Isithombe: Kassandra Reinhardt)
Ukugoqana
Kusukela ekugobeni kwakho phambili, letha iminwe yakho kumata. Phendula izinzwane zakho kancane, goba amadolo akho, wehlise izinqe zakho, bese ugoba. Hlanganisa izandla zakho enhliziyweni yakho, usebenzisa izindololwane zakho ukuze ucindezele amadolo akho abe banzi kancane. Yelula umgogodla wakho.
(Isithombe: Kassandra Reinhardt)
Ukuma kwepulangwe
Khulula izandla zakho ziye kumata. Hambisa izandla zakho phambili bese uqondisa imilenze yakho ukuze ifike ku-Plank Pose. Dweba amahlombe akho emhlane wakho. Phefumula bese ukhipha umoya ungene esiswini sakho esingezansi bese uhlala uqinile ngaphakathi kwenhliziyo yakho.
(Isithombe: Kassandra Reinhardt)
Ukuma kwe-Sphinx
Ukusuka ePlank, yehlisa uye kumata, sondela ezingalweni zakho, bese ukhomba izinzwane zakho emuva ngqo njengoba ufika ku-Sphinx Pose. Letha izindololwane zakho kancane phambi kwamahlombe akho, cindezela izingalo zakho ezingaphezulu emuva, bese ucindezela amahlombe akho ndawonye ukuze uphakamise isifuba sakho kancane. Phefumula kakhulu enhliziyweni bese ukhipha umoya ukuze ukhululeke.
(Isithombe: Kassandra Reinhardt)
Ukuma Kwengane
Ukusuka ku-Sphinx Pose, cindezela izinqe zakho emuva ku-Child's Pose. Hlanganisa izinzwane zakho ezinkulu namadolo akho abanzi ngendlela ongathanda ngayo. Hambisa izandla zakho phambili bese ugoqa isifuba sakho uye ku-mat. Phefumula umoya ojulile izikhathi ezi-5.
(Isithombe: Kassandra Reinhardt)
Isihlalo Esikhululekile
Kusukela ku-Child's Pose, hambisa izandla zakho ziye esifubeni sakho bese uhlanganisa amadolo akho. Hlala esihlalweni esikhululekile, uguqe noma uhleli ugobile imilenze, bese uvala amehlo akho.
Kusukela kulesi sikhala sokucaca, qaphela ukuthi uzizwa kanjani manje ngokungafani nesikhathi owafika ngaso okokuqala embhedeni wakho ekuqaleni kokuzijwayeza kwakho kwe-yoga ekuseni kwemizuzu eyi-10. Skena umzimba wakho, imicabango yakho, kanye nemizwa yakho. Lokho makube yisiqalo obuyela kuso phakathi nosuku lwakho.
Funda isihloko sokuqala: https://www.yogajournal.com/practice/10-minute-morning-yoga-practice-full-body-stretch/
Isikhathi sokuthunyelwe: Agasti-02-2023
