Iyo Y7-Yakafuridzirwa Hot Vinyasa Yoga Kuyerera Kwaunogona Kuita Kumba

Zvemukati

• Siginicha Inopisa Yoga Flow
• Ongororo ye

New York City-yakavakirwa Y7 Studio inozivikanwa nekudikitira-kudonha, kurova-kurova inopisa yoga yekudzidzira. Nekuda kwezvitudiyo zvavo zvinopisa, zvinovheneka makenduru uye kushomeka kwezvionioni, zvine chekuita nekutarisisa kubatana kwemuviri nepfungwa, uye kushandisa mimhanzi yehip-hop kukukurudzira kuburikidza nekuyerera kwako. (Zvimwe pane izvo pano: Ko Yako Trendy Hip-Hop Yoga Kirasi Ichiri Kuonekwa se "Chaiyo" Yoga?)

Kana iwe usingagari muNew York kana LA (Meghan Markle pachake anozivikanwa kugara kuWest Hollywood nzvimbo), unogona kuzvigadzirira iwe pachako chiitiko chimwe chete kumba nekutevera pamwe nemuvambi Sarah Levey's Vinyasa kuyerera. . (Nyowani ku yoga? Tanga nekudzidza gumi nemaviri matipi epamusoro eyoga yogis.)

Maitirwo acho: Bata yega yega yekufema katatu usati wayerera uchienda kunotevera. Wobva wadzokorora kuteedzerana kune rimwe divi. Tevere, mhanyisa kuyerera kwako kune kumwe kufema, kumwe kufamba.

Siginicha Inopisa Yoga Flow

Posi Yemwana

A. Pfugama nemabvi zvishoma zvakapatsanuka uye unokambaira maoko kumberi. Kuchengeta maoko kwenguva refu uye pamberi pako, bvumira huma kuti igare pasi.

Pasi imbwa

A. Uya pane ese mana. Tuck zvigunwe uye simudza chiuno kumusoro, uchisvika pamapfupa e sitz akananga kusirin'i. Reach zvitsitsinho kumashure kumeti pasina kubata. Donhedza musoro kuitira kuti mutsipa urebe.

B. Wrist creases inogara yakatarisana nechekumucheto kwemeti. Dzvanya mumakumbo emunwe uye zvigunwe kuti uderedze kumanikidza kubva pamaoko.

High Lunge

A. Kubva pasi imbwa, simudza gumbo rerudyi kune siringi uye nhanho pakati pemaoko kune yakaderera lunge.

B. Chinjana huremu mutsoka uye svitsa maoko kumusoro kumatenga, kuumba kumeso. Gara kurudyi ibvi rakakotama pane 90-degree angle. Ive neshuwa kuti ibvi harifambe kupfuura ankle.

Murwi II

A. Kubva pakakwirira, tenderedza chitsitsinho chekuruboshwe pasi netsoka yakadzikwa zvishoma.

B. Windmill maoko akavhurika. Ruoko rweruboshwe runosvika kuseri kwemati uye ruoko rwerudyi runosvika kumberi kwemati, machindwe akatarisana. Gara kurudyi ibvi pa90-degree angle, inowirirana nekona ankle.

C. Donhedza mapendekete kure nenzeve, tuck muswe, uye rakarukwa mbabvu dzepamberi mukati. Gaze riri pamusoro pegunwe repakati reruoko rwemberi.

Reverse Warrior

A. Kubva kuna Warrior II, tsamira kumashure, kuvhura chifuva kuruboshwe, uchizorora ruoko rweruboshwe kuruboshwe kana chidya uye wotambanudzira ruoko rwerudyi wakananga padenga.

B. Chengetedza ibvi remberi zvakananga pamusoro pechidzitiro chemberi uye udonhedze mapendekete kure nenzeve.

Yakawedzerwa Side Angle

A. Kubva kune reverse warrior, isa ruoko rwerudyi pasi pamberi petsoka yekurudyi uye tambanudza ruoko rweruboshwe pamusoro.

Triangle

A. Kubva pakona yakatambanudzwa, ruramisa gumbo rekurudyi uye shandura chiuno chekuruboshwe kumashure, uchichengeta ruoko rwerudyi parutsoka rworudyi uye ruoko rworuboshwe pamusoro.

Hafu yeMwedzi

A. Nekwakakombama kwakapfugama mumabvi ekurudyi uye zvigunwe zvekurudyi zvakaiswa zvishoma pasi, tambanudza kubva kumberi kwechiuno nzira yese kuburikidza nepasi pechipfuva, uchibatanidza muviri wepadivi uye musimboti kuti ugare wakajeka pazvigunwe.

B. Tarisa pasi panzvimbo yakatarisa usati watama kuti uchengetedze chiyero chako. Wobva washandisa simba regumbo rerudyi kubatsira kusimudza gumbo rekumashure pasi, kutenderera kurongedza ruoko rwese rweruboshwe rwemuviri pamusoro pekurudyi ruoko rwekurudyi rwuchisvika padenga.

Ongororo ye