Nyore Akagara Yoga Inotambanudza Kuti Uwedzere Yako Kuchinja Stat

Zvemukati

• Nyore Pose
• Easy Pose Side Bend
• Nyore Pose nePamberi Peta
• Gumbo Rimwechete Pamberi Peta
• Wide-Angle Akagara Mberi Peta
• Hafu Ishe weHove
• Supine Twist
• Ongororo ye

Kupuruzira kuburikidza ne Instagram kunogona kukupa nyore fungidziro yenhema yekuti ese ma yogi ari bendy AF. (Ndiyo imwe yengano dzakajairika nezve yoga.) Asi iwe haufanirwe kunge uri contortionist kuti udzidzire yoga, saka usarega izvozvo zvichikutadzisa kuedza. Hazvina mhosva kuti iwe haugone kuchinjika sei, unogona kuenderana nezvido zvako nekutanga nekutanga pose uye kugadzirisa kana zvichidikanwa. Sjana Elise Earp (uyo waungazive sa @sjanaelise pa Instagram) akaisa pamwechete ino nhevedzano yeyoga yakatambanudzwa iyo inokutendera kuti uvandudze kushanduka kwako, ungave uri yogi ane ruzivo kana kutanga kubva kukwerere rimwe. (Heano matipi mana ekuwedzera kuchinjika kwako.) Sezvo kusachinja-chinja kuchikosha pakuvaka kuchinjika, dzidzira aya matamba eyoga nguva dzose kuti uwane mhedzisiro yakanaka. (Sezvo vari kutonhora zvakanyanya, nguva yakakwana yakwana vasati varara.)

Inoshanda sei: Bata pose pose sezvakaratidzwa, uchitarisa kutora kufema kwakadzika.

Iwe uchada: A yoga mat

Nyore Pose

A. Gara wakachinjika makumbo tsoka imwe pamberi peimwe, maoko ari panzvimbo yekunamatira pamberi pepakati pemoyo.

Bata kwekatatu kusvika ku5 kufema.

Easy Pose Side Bend

A. Gara wakachinjika makumbo tsoka imwe pamberi peimwe, maoko ari panzvimbo yekunamatira pamberi pepakati pemoyo.

B. Isa ruoko rweruboshwe pauriri masendimita mashoma kubva pahudyu yekuruboshwe. Bhendesa gokora reruboshwe uchisvika kurudyi ruoko kumusoro uye nekuruboshwe, uchitambanudza nerutivi rwerudyi rwemuviri, uchitarisisa kutarisa kumusoro kumusoro.

Bata kwekatatu kusvika ku5 kufema.Chinja mativi; dzokorora.

Nyore Pose nePamberi Peta

A. Gara pakakona-makumbo makumbo negumbo rimwe kumberi kwerimwe.

B. Bata mawoko kumashure, mapfumo akanongedza pasi, wotwasanudza maoko kudzosera maoko kumashure, uchitambanudza chipfuva chakavhurika uye uchiregedza musoro zvinyoro nyoro uchidzokera kumashure. Bata kamwe kamwe.

C. Bvisa maoko uye ufambe uchienda kumberi pamberi pemakumbo. Bend kumberi, uchidzikira kumberi kwemaoko.

Bata kwekatatu kusvika ku5 kufema.

Gumbo Rimwechete Pamberi Peta

A. Gara kurudyi ibvi rakakotama uye gumbo reruboshwe rakatambanudzirwa kune rimwe divi, rutsoka rwerudyi uchimanikidza kuruboshwe mukati mehudyu.

B. Peta kumberi, uchitsvedza maoko pasi kuti ubate parutsoka rwekuruboshwe, chiziso chemakumbo, kana mhuru.

Bata kwekatatu kusvika ku5 kufema. Chinja mativi; dzokorora.

Wide-Angle Akagara Mberi Peta

A. Gara pakatarisana, makumbo akatambanudzirwa kumativi akafara sezvinobvira nemabvi akatarisa kumusoro uye tsoka dzakachinjika.

B. Svitsa maoko kumberi uye udzike epamberi pasi, uchipeta sezvinobvira usingabvumire mabvi kuumburuka kumberi.

Bata kwekatatu kusvika ku5 kufema.

Hafu Ishe weHove

A. Gara negumbo rerudyi rakatambanudzwa kumberi, kuruboshwe ibvi rakakotama netsoka yekuruboshwe ichizorora kurudyi kwechidya chekurudyi.

B. Svikira padenga neruoko rwerudyi, chanza chakatarisa kuruboshwe.

C. Ruoko rwezasi kudzvanya gokora rekurudyi kudivi rekuruboshwe kwebvi rekuruboshwe, uchimonyorora muviri wepamusoro wakananga kuruboshwe uye wakatarisa pabendekete rekuruboshwe nekorona yemusoro ichisvika padenga.

Bata kwekatatu kusvika ku5 kufema. Chinja mativi; dzokorora.

Supine Twist

A. Nhema wakatarisana pasi.

B. Bhendesa ibvi rekuruboshwe nechepachipfuva, wobva wamonyorora kuruboshwe ibvi wakananga pasi kurudyi kwemuviri. Chengeta mapendekete maviri akaenzana pasi.

Bata kwekatatu kusvika ku5 kufema. Chinja mativi; dzokorora.

Ongororo ye