Maitiro Ekuita Warrior Ini Pose MuYoga

Zvemukati

• Warrior I Variations uye Benefits
• Maitiro Ekuita Warrior I
• Ongororo ye

Warrior I (akaratidzirwa pano neNYC-based murairidzi Rachel Mariotti) ndeimwe yenheyo dzinoisa muVinyasa yako yoga kuyerera-asi wakambomira kuti ufunge nezvazvo uye kuiputse? Kuita izvi kunogona kukubatsira kuti upinde mune zvakatowanda tsandanyama. "Chinhu chikuru mukudzidzira kweyoga nekuda kwekureruka uye kuomarara," anodaro Heather Peterson, mukuru weiyo yoga kuCorePower Yoga. "Sezvaunokudziridza ruzivo rwako rwemuviri wakakwana, unowedzera uye hauregi kukupikisa." (Zvimwe chete zvinoenda kune aya mamwe ma yoga anotangisa unoita kunge uri kuita zvisirizvo.)

Mukirasi yeyoga yakajairwa, unogona kuwana murwi I mushure mekudziya-kwekukwazisa kwezuva A uye mukukwazisa kwezuva B kana kutevedzana kwakamira. Kana iwe uchidzidzira wega, Peterson anokurudzira kupinda muiyo pozi kubva pasi yakatarisana nembwa. Mushure mekufema kushoma, iwe unogona kutevera kumberi wakatarisana nehudyu poes sepiramidhi, yakatenderera katatu, uye akatendeuka mutambi. "Hondo ini ndini chivako chezvimiro zvepamberi," anodaro.

Warrior I Variations uye Benefits

"Murwi ndinogadzira pfungwa mupfungwa uye inopa simba nekuisa pfungwa dzemurwi," anodaro Peterson. Iwe uchasimbisa mhasuru dzese dzemakumbo, kusanganisira hamstrings, mukati nekunze zvidya, uye glutes. Iyi zvakare yakanaka positi yekudzidzira uye toning yako musimboti 360 madhigirii, anodaro.

Kana iwe uine ankle, mabvi, kana hudyu kurwadziwa, iwe unogona kugadzirisa iyi positi nekutora yakafara nzvimbo padivi kudivi kana kupfupisa chimiro chako, anodaro Peterson. Vanhu vane marwadzo ekudzokera shure kana SI vanogonawo kusiyanisa pose kuti vagare nekutora chiuno kune 45 degrees panzvimbo yekona kumberi. (Kana edza izvi yoga poses zvakanangana nemarwadzo ekudzokera kumashure.)

Kutsvaga rimwe dambudziko? Rongedza chitsitsinho chako chemberi nechekumashure arch, unza zvanza zvako kumunamato pamusoro, tarisa kumusoro, uye wedzera kubhenda kumashure uko uchiramba uchidzora musimboti wako. Kunyange trickier? Vhara maziso ako.

Maitiro Ekuita Warrior I

A. Kubva paimbwa inodzika, nhanha rutsoka rworudyi pakati pemaoko uye udzoke rutsoka pasi pa45-degree angle, chitsitsinho cheshure chichienderana nechemberi chitsitsinho.

B. Simudza torso uye simudza maoko kumusoro nemichindwe yakashandurwa mukati.

C. Bhenda kumberi kwemabvi kusvika pamadhigirii makumi mapfumbamwe, uchinongedzera kumberi nepakati pekopu yemabvi inoteedzana nechechipiri chigunwe.

Bata mweya we3 kusvika ku5, wozoenderera mberi nekuyerera kwako. Dzokorora kumira kune rumwe rutivi.

Warrior I Form Tips

• Namatidza kumucheto kwekunze kwerutsoka rwekudzokera pasi pasi paunenge uchikwevera arch yekumashure kumusoro. Spin musana wako wemukati kumashure kumadziro ekumashure.
• Dhirowa pamberi pechiuno crease kumadziro ekumashure kuti ubatanidze mhasuru dzepakati uye dzekunze dzehudyu uye ubatsire chiuno chiuno kumberi.
• Dhirowa muswe pasi uye uvhare mbabvu dzako (dhonza nzvimbo dzepazasi dzembabvu dzako muchiuno) kupisa moto wako.

Ongororo ye