Yekutanga Yoga Inomira Kupa Iyo Nheyo Yekuyerera Kwakasimba

Zvemukati

• Pasi-Yakatarisana Imbwa
• Imbwa Yemakumbo Matatu
• Warrior I
• Murwi II
• Reverse Warrior
• Yakawedzerwa Side Angle
• High Plank
• Chaturanga
• Imbwa-Yakatarisana Imbwa
• Pasi-Yakatarisana Imbwa
• Imbwa Yemakumbo Matatu
• Warrior I
• Murwi II
• Reverse Warrior
• Yakawedzerwa Side Angle
• High Plank
• Chaturanga
• Imbwa-Yakatarisana Imbwa
• Pasi-Yakatarisana Imbwa
• Ongororo ye

Kana iwe wakaedza yoga kamwe kana kaviri, asi ukakanda mapfumo pasi mushure mekuona gunguwo kuti hazvisi nyore sezvazvinotaridzika, ino inguva yakanaka yekuputsa mat uye uipe imwe kuenda. Mushure mezvose, iyo yoga inovandudza simba, kuenzanisa, uye kushanduka (tyisidziro katatu) uye ine toni yehutano hwepfungwa. Uyezve, pane iyo yoga yekudzidzira kunze uko kune wese munhu, kunyangwe iwe uri kutsvaga kudikitira kana kudzikisira. (Ingotarisa gwara rekutanga remhando dzakasiyana dzeyoga.) Uku kuyerera kubva kuSjana Elise Earp (yoga Instagrammer @sjanaelise) kunosanganisira iyo yoga poses inoshanda senheyo kune chero maitiro. (Unogona zvakare kumutarisa kunze kweichi chigaro chichiyerera kuti achinje.)

Inoshanda sei: Ita chimwe nechimwe chezviitiko zvinoteedzana, uchibata yega yega matatu kusvika mashanu kufema.

Iwe uchada: A yoga mat

Pasi-Yakatarisana Imbwa

A. Tanga pamakumbo mana nemabvi akananga pazasi pehudyu nemichindwe yakananga pazasi pemapfudzi. Simudza chiuno wakananga kumatenga, uchitwasanudza makumbo, uye uchibvumira musoro kudonha apo iwe unosundira mapepa epafudzi pasi uye chiuno chakakwirira.

Imbwa Yemakumbo Matatu

A. Tanga nembwa yakatarisa pasi. Simudza gumbo rakatwasuka kurudyi kumusoro kumusoro, chengeta chiuno chakaenzana nepasi. Ngwarira kuti usapfuga musana.

Warrior I

A. Kubva imbwa ine makumbo matatu, tyaira ibvi kurudyi kusvika pachipfuva uye tsoka tsoka yekurudyi pakati pemaoko.

B. Swing maoko kuti usvike padenga, kuchengetedza mapendekete akatsikirirwa pasi.

Murwi II

A. Kubva pamurwi I, vhura maoko kuti ndiunze ruoko rwerudyi parutivi rwegumbo rerudyi uye ruoko rweruboshwe rwakafanana negumbo reruboshwe. Tarisa mberi uye dzvanya mapendekete pasi.

Reverse Warrior

A. Kubva murwi II, flip muchanza chekurudyi kuenda kune sirin'i.

B. Tilt torso kugumbo rekuruboshwe, uku uchiunza ruoko rwekuruboshwe kuti usangane negumbo rekuruboshwe uye ruoko rwerudyi kuti usvike padenga uye kuruboshwe.

Yakawedzerwa Side Angle

A. Kubva kumashure murwi, bend torso yakananga kurudyi. Zorora pagokora rekurudyi.

B. Svetera ruoko rweruboshwe pasi wobva wasvika kurudyi.

High Plank

A. Kubva pane yakatambanudzwa yemakona kona, isa maoko parutivi rworutsoka.

B. Nhanho yekurudyi tsoka kuti usangane netsoka yekuruboshwe mupuranga rakakwirira.

Chaturanga

A. Kubva papuranga rakakwirira, kotamisa magokora, uchidzikisa muviri kusvika maoko asvika kumativi embabvu.

Imbwa-Yakatarisana Imbwa

A. Kubva kuChaturanga, dzvanya mumaoko kuunza chipfuva kumberi uye kumusoro, uchisunungura zvigunwe zvekutamisa huremu kumusoro kwetsoka.

Pasi-Yakatarisana Imbwa

A. Kubva pambwa yakatarisa kumusoro, shandura hudyu uchienda kusirin'i, uchibvumira musoro kudonha, kuendesa huremu kubva kumusoro kwetsoka kuenda kumabhora etsoka.

Imbwa Yemakumbo Matatu

A. Kubva pane imbwa yakatarisana nezasi, simudza gumbo rekuruboshwe wakananga padenga, uchichengeta chiuno chakaenzana nepasi.

Warrior I

A. Kubva pambwa ine makumbo matatu, fambisa ibvi rekuruboshwe uchienda pachipfuva uye nhanho yeruboshwe pakati pemaoko.

B. Shambaidza maoko kuti usvike pasirin'i, mapendekete akatsikirirwa pasi.

Murwi II

A. Kubva murwi I, vhura maoko kuunza ruoko rweruboshwe rwakafanana negumbo rekuruboshwe uye ruoko rwerudyi rwakafanana negumbo rekurudyi. Tarisa mberi uye dzvanya mapendekete pasi.

Reverse Warrior

A. Kubva kune murwi II, flip muchanza chekuruboshwe kuenda kune sirin'i.

B. Tilt torso wakanangana negumbo rerudyi, uku uchiunza ruoko rwerudyi kusangana negumbo rerudyi uye kuruboshwe kuti usvike padenga uye kurudyi.

Yakawedzerwa Side Angle

A. Kubva kumashure warrior, bend torso kuruboshwe. Zorora kuruboshwe gokora pabvi reruboshwe.

B. Svetudzira ruoko rwerudyi kuti usvike pasi ipapo kuruboshwe.

High Plank

A. Kubva pakona yakatambanudzwa, isa maoko kune rumwe rutivi rweruboshwe.

B. Dzorera rutsoka rworuboshwe kuti usangane nerudyi mupuranga.

Chaturanga

A. Kubva papuranga rakakwirira, kotamisa magokora, uchidzikisa muviri kusvika maoko asvika kumativi embabvu.

Imbwa-Yakatarisana Imbwa

A. Kubva kuChaturanga, dzvanya mumaoko kuunza chipfuva kumberi uye kumusoro, uchisunungura zvigunwe zvekutamisa huremu kumusoro kwetsoka.

Pasi-Yakatarisana Imbwa

A. Kubva imbwa yakatarisa mudenga, chinja mahudyu kuenda padenga, uchibvumira musoro kudonha, uchiendesa huremu kubva kumusoro kwetsoka kuenda kumabhora etsoka.

Ongororo ye