7 Chill Yoga Inobvisa Kuzvidya Mwoyo

Zvemukati

• Cat / Mombe
• Devotional Warrior
• Vakagara Mberi Peta
• Inotsigirwa Backbend
• Kumonyoroka
• Anosimudzira Kumadziro
• Inotsigirwa Headstand
• Ongororo ye

Kana uine zvakawanda zvekuita uye nguva shoma, kushungurudzika kunogona kunzwa kusingadzivisiki. Uye kana kushushikana kwako kuine simba rakazara (nekuda kwechikonzero chipi), kurara uye kufema kunowedzera kuoma, izvo zvinozoita kuti uwedzere kunetseka-ndiko kutenderera kwakashata! Nomuzvarirwo, ini ndinorayira iyo yoga sekugadzirisa. (Pano, mamwe maitiro mashoma ekuderedza kusagadzikana.)

Unogona kuyedza yoga yangu yekumisikidza yoga inoyerera pano kana kuenderera mberi kune imwe nhanho-nhanho tarisa kumwe kuyerera kuchakubatsira iwe kudzikamisa pfungwa dzako uye tsinga, chero nguva yaunenge uchichida.

Zvinomira pazasi zvakagadzirirwa kugadzika uye kudzikamisa pfungwa. (Unogona zvakare kuyedza nzira yekufema-senge imwe mhino yekufema-kurerutsa kushushikana uye kudzikamisa huropi hwakabatikana husingade kumira kupopota). Edza zvese zvinomwe zvakarongeka sekuyerera, kana tora mashoma ezvaunofarira kuti urambe uripo pese panotanga kunetseka kwako kukwira.

Cat / Mombe

Sei: Nepo izvi zviri zvehunyanzvi miviri yekumira, imwe haiwanzo kuitwa pasina imwe kupokana. Kusiyanisa pakati pezviitiko zvakati wandei mumutsara kwakabatana zvinobatanidza mweya wako nekufamba kwako uye kunodzikamisa pfungwa. (Katsi / mombe kudzokorora zvakare kununura chero dumbu rekurumwa kunokonzerwa nekushushikana, kuchichiita chikuru positi yekubatsira nePMS cramp, futi.)

Maitirwo acho: Huya kumakumbo mana nemaoko pasi pemapfudzi uye mabvi pasi pehudyu. Paunenge uchifema, tarisa kumusoro uye arch musana, uchitenderedza mapendekete kure nenzeve dzemhou. Sezvaunobuda, pinda pasi pasi nemaoko nemabvi, uye kukomberedza musana wako. Ita kanenge kashanu mhepo yekufema (shanu inhales / katsi uye shanu exhales / mhou).

Devotional Warrior

Sei: Iyi positi inovhura zvese mahudyu nemapendekete-nzvimbo mbiri dzinosunga kana tichishushikana-uye dzinobatsira kunatsa kutarisa.

Maitirwo acho:Kubva pasi imbwa, tsika rutsoka rworudyi kumberi, tenderedza musana wako chitsitsinho pasi, uye inhale maoko kumusoro kuti furemu musoro muWarrior I. Wobva wabvumira maoko kuti awire shure kwako, ubatanidze ivo kuseri kwegram, tora inhale hombe kuvhura chipfuva, uchishandisa yako exhale kuzvipeta mukati memabvi ako ekurudyi. Gara pano kweanosvika mashanu kufema kwakadzika, wobva wadzokorora kune rimwe divi.

Vakagara Mberi Peta

Sei: Iyi introspective pose inobatsira kugadzira kuzvifungira.

Maitirwo acho: Kubva panzvimbo yakagara, unza makumbo pamwe chete uye extlong pamberi pako, uchivachengeta pamwe chete. Kuchengeta mabvi akapfava, tora mweya wakadzika kuti uzvizadze nenzvimbo, uye shandisa exhale yako kusendamira mberi munzvimbo yauchangobva kugadzira. Kana uine kuzasi kwakasimba, gara pa block kana gumbeze. Tora kanomwe kufema kwakadzika pano.

Inotsigirwa Backbend

Sei: Mabheji ekuseri kwebhodhi anovhura chipfuva uye wedzera saizi yekufema kwako. Nekudaro, mabhendi anoshanda kumashure anogona kunakidza kwazvo, uye izvo zvinogona kuwedzera kushushikana. Mukusiyana uku kwakatsigirwa, nzvimbo yechipfuva inokwanisa kuwedzera pasina chero kuyedza kunodiwa kune backbend inoshanda, inotungamira mukuzorora.

Maitirwo acho: Paunenge ugere, isa nzvimbo yepakati-kureba kumashure kwako pasi peapo panogona kurara mashizha ako epafudzi (unogona zvakare kushandisa rimwe bharoko seiri mutsago wemusoro wako). Rega muviri wako uzorore zvinyoronyoro pachivharo, uchigadzirisa kuiswa kusvikira wagadzikana, nemaoko akazorora kuseri kwemusoro wako. Gara pano kweanosvika mashanu kufema kwakadzika.

Kumonyoroka

Sei: Bvisa chero simba risina kunaka kana pfungwa dzisingadiwe nekumonyoroka. Nekufemeruka kwega kwega, zvifananidze uchidzungaira sesiponji, uchibvisa zvausingadi kana kuda mumuviri wako kana mupfungwa.

Maitirwo acho: Wakarara pasi, kumbundira ibvi rekuruboshwe muchipfuva, "T" maoko kunze kune rimwe divi, uye bvumira ibvi rekuruboshwe kuwira kurudyi. Iwe unogona kugara nemutsipa usingarereki kana, kana ichinzwa zvakanaka, tarisa kuruboshwe. Iwe unogona zvakare kutora ruoko rwerudyi kune chidya kuruboshwe kubvumira huremu hweruoko rwako kugadzika gumbo rako rakamonyoroka. Gara pano kweanenge mashanu kufema kwakadzika, uye wobva wadzokorora kune rimwe divi.

Anosimudzira Kumadziro

Sei: Iyi pose inobvumira sisitimu yako yetsinga kuti itonhore, inodzosera kutenderera, inomisa iwe, uye inokudzosera iwe kune ikozvino.

Maitirwo acho: Gara padivi padyo nemadziro wobva warara nedivi, wakatarisana kure nemadziro uine bata uchiibata. Uchishandisa maoko, simudza makumbo kumadziro paunenge uchikunguruka uchienda kumashure. Rega maoko awire kudivi rako. (Michindwe inogona kutarisana nekusvinura kana kutarisana pasi kune imwe nhanho yekumisikidza.) Gara pano kweanopfuura mashanu kufema kana, kana iwe uchinzwa zvakanaka, sekureba sekuda kwako.

Inotsigirwa Headstand

Sei: Musoro wemusoro unowedzera kutenderera kweropa uye oxygen kuuropi, ichidzikamisa pfungwa. Sezvo zvisina kuchengetedzeka kuti mitsipa yese iite musoro, ini ndinokurudzira iyi kusiyaniswa kwakatsigirwa pamadziro.

Maitirwo acho: Yera chinhambwe chegumbo kubva kumadziro kuti uone pekuisa magokora. Zviso zviri kure nemadziro pamakumbo mana. Isa zvigaro zvepasi pasi, gadzira tswanda nemaoko, uye zvinyoronyoro zorora musoro pasi, zvinyoro-nyoro kudzosera musoro wemusoro mumaoko. Kubva ipapo, famba tsoka kumusoro kumadziro kusvikira muviri uri mune "L" chinzvimbo. Kana iwe uine mutsipa unonetsekana, pinda zvakasimba muma forearm kuitira kuti musoro ungori pamusoro pevhu. Gara pano kweanosvika mashanu kufema kwakadzika, wobva waburukira pasi wotora poindi yemwana kweanenge mashanu akadzika kufema kuti aenzanise musoro wemusoro, kugadzirisa kutenderera, uye kudzikamisa pfungwa zvakanyanya.

Ongororo ye