Edza Iyi Yemoyo-Kuvhura Yoga Workout Vhidhiyo Paunoda Kuunza Iyo Yakanaka Simba

Zvemukati

• Dolphin Pose
• Rimwe-Makumbo Matatya Pose
• Camel Pose
• Musoro-ku-Knee Pose
• Yakatenderedzwa Musoro-ku-Ibvi Pose
• Inotsigirwa Reclined Bound Angle Pose
• Ongororo ye

Kunzwa kuvava, kusurukirwa, kana kuda humwe hutano hwakanaka? Channel yekuzvida uye simba kune hukama hwako nekuisa mukati memoyo wako chakra neiyi moyo-inovhura yoga kuyerera. Yakarongedzwa neCorePower Yoga mukuru weyoga Heather Peterson uye inoratidzwa pano naChristie Klach, murairidzi weCorePower muNew York City. (Pssst: CorePower inozivikanwa neayo epic Yoga Sculpt kirasi ine zviyereso.)

"Izvi zvinogona kusimbisa kugona kwako kuda avo vakakukomberedza," anodaro Peterson. "Kudzidzira zvimiro mukutevedzana uku kuchakubatsira kupfavisa mhasuru dzinosunga moyo wako. Nakidzwa nekupfava uye simba rawakavaka mukuita uye tora izvo zvawakagadzira muzuva rako." (Wedzera izvi zvinotungamirwa, zvekufungisisa-zvekuvhura moyo kumagumo kwezuva rinonyanya.)

Kunze kwezvese zvemukati zvekunzwa-zvakanaka mabhenefiti, kuyerera uku kunovhurawo chipfuva chako, mapendekete, uye chiuno (a godsend kune chero munhu anogara padhesiki zuva rese). Wagadzirira kuyerera? Tevera pamwe naKlach pamusoro.

Iwe uchada: Iyo yoga mat kana nzvimbo yakavhurika pakapeti uye maviri mabhuroki eyoga. (Hapana mabhuroko? Shandisa bharandi kana mapiro panzvimbo.)

Mira mugomo. Inhale kutambanudza maoko pamusoro uye exhale kuti hinge mberi pahudyu, kuuya kumberi kumberi. Inhale kudyara maoko pamubhedha kunze kwetsoka uye dzokera kumashure mupuranga refu.

Dolphin Pose

Kubva papuranga, dzikisa magokora ose pameti, uchidzvanya zvanza zvemaoko ese pasi neminwe yakanongedza kumberi kwemeti. Shandura chiuno kumashure uye kumusoro kuti uuye mune imbwa inodzika pamagokora. Micro-bend mabvi uye anotenderera mukati mahudyu akatarisana kuti awedzere yakaderera kumashure. Dhirowa kumberi mbabvu mukati uye wedzera muswe kumusoro kuti uwedzere musana. Tora 3 kusvika ku5 kufema.

Rimwe-Makumbo Matatya Pose

Shift kumberi kune yakaderera puranga, yakadzika makumbo uye chiuno kumeti, uye untuck tsoka kuti upinde mune sphinx pose. Bendisa ibvi rerudyi uye svitsa ruoko rwerudyi kumashure kuti ubate mukati merutsoka rwerudyi. Dhonza chitsitsinho pasi wakananga kurudyi uchichengeta hudyu yekurudyi yakadzvinyirirwa muvhu kune rimwe-gumbo-gumbo pozi. (Inesarudzo: Kick mutsoka yekurudyi kudhonza iro rorudyi chipfuva chakavhurika kune rimwe-gumbo-tsoka, sezvakaratidzwa pamusoro). Tora 3 kusvika ku5 kufema. Dzokorora kuruboshwe.

Camel Pose

Huya umire pamabvi ese. Inhale uye kurebesa musana, wozofemera kunze kuti ubatanidze musimboti nekudhirowa mbabvu dzemberi pasi uye pamberi pehudyu inonongedza kumusoro. Isa zvanza pazasi kumashure neminwe yakatarisa pasi. Simudza chipfuva uye vhura kumberi kwemapendekete, dzvanya mashini mumeti, dhonza mutsipa wakareba, wozodzosera musoro zvishoma kumashure. Tora 3 kusvika ku5 kufema.

Musoro-ku-Knee Pose

Tanga munzvimbo yakagara uye wedzera gumbo rekurudyi paanenge 45 degrees. Bhendesa ibvi rekuruboshwe uye peta tsoka yekuruboshwe muchidya chemukati chekurudyi. Tenderedza torso pamusoro pegumbo rekurudyi uye usvike mberi kune shin, zviziso zvemakumbo, kana tsoka, kubatanidza zvigunwe zvakatenderedza bhora retsoka yako yakareba (kana zvichibvira). Kutenderera musana uye kuzasi kwehuma kumabvi, kupfugama ibvi zvakanyanya pazvinenge zvichidikanwa. Tora 3 kusvika ku5 kufema.

Yakatenderedzwa Musoro-ku-Ibvi Pose

Kubva kumusoro-kusvika-kumabvi pose, zvinyoro nyoro kumusoro kuti ugare kureba. Zvadaro dhonza ruoko rwerudyi kana forearm mukati megumbo rekurudyi, uye tenderedza chipfuva kure negumbo rakatambanudzwa. Svika kuruoko rweruboshwe kumusoro uye ubate kune kunze kwetsoka yerudyi, ankle, kana shin, kana kuichengeta mumhepo ichisvika kumberi. Rebesa rutivi rworuboshwe rwemuviri uye dhirowa kuruboshwe runogara bhonzo kusvika kumidzi uye kurebesa musana. Tora 3 kusvika ku5 kufema. Dzokorora musoro-kusvika-pamabvi uye wakachinjika musoro-kusvika-mabvi kuruboshwe.

Inotsigirwa Reclined Bound Angle Pose

Zvishoma nezvishoma rara kumashure pameti. Benda mabvi kuunza zvigadziko zvetsoka mbiri kuti zvibate, uchiisa chivharo pasi pebvi rega rega. Isa maoko pamwoyo nemudumbu. Bata kwekatatu kusvika ku5 kufema.

Zvishoma nezvishoma gara kumusoro uye bvisa mabhuroko. Tora bhata woiisa pakureba kwepakati mumutsara nemuzongoza uye chivharo pakureba pakakwirira panenge paine musoro wako. Rara wakadzokera pamabhuroko wovhura maoko ese nemaoko mudenga. (Kana usina mabhureki, unogona kushandisa bhaudhi kana mutsago pachinzvimbo.) Kutora kufema kwakadzika, rara munzvimbo iyi kwemaminitsi mashanu.

Ongororo ye