Nei Uchifanira Kuedza Yoga Crow Pose Kunyangwe Iwe Uchitya

Zvemukati

• Yoga Crow Pose Kubatsira uye Misiyano
• Maitiro Ekuita Crow Pose
• Ongororo ye

Yoga inogona kunzwa isingasvikike kana iwe uchigara uchizvienzanisa iwe nevamwe mukirasi, asi kuisa zvinangwa kunogona kukubatsira iwe kuwana chivimbo uye kunzwa seyakashata yogi iwe uri. Crow pose (inoratidzwa pano neNYC-based trainer Rachel Mariotti) ibasa rakakura rekushandira rakananga nekuti rinorova mhasuru zhinji kamwechete-asi hazvitore mwedzi nemwedzi kugona. (Zvakare tenzi Chaturanga yekusimbisa-muviri mabhenefiti.)

"Iyi poi gedhi rematanho epamberi epakati uye inopa simba rinoshamisa kune avo vanoedza kubhururuka," anodaro Heather Peterson, mukuru weyoga paCorePower Yoga.

Shanda pane ino positi nekutanga kumberi kumberi, wozoenda kune squat. Pakupedzisira, iwe unozogona kuyangarara kumberi mukati megunguo kubva pasi yakatarisana imbwa. Hapana nzira iri nyore kuita, saka tevera zvese nechimiro chekudzorera senge pose yemwana kwekufema katatu kusvika kushanu.

Yoga Crow Pose Kubatsira uye Misiyano

Kuyedza kumberi kuenzanisa mamiriro kunge gungu kuchachinja maonero ako uye kukubatsira iwe kufambira mberi kune mamwe mabharanzi emaoko kunge firefly, gumbo rimwe-gungu kusiyana, uye hurdler pose, anodaro Peterson. . Iwe unozoona kukosha kwemhasuru idzo diki muchiuno chako nepamberi uye wotanga kuvaka simba ipapo.

Kana uine kurwadziwa kwemaoko, unogona kushandura gunguo nekushandisa zvidhinha pasi pemaoko ako, kana kugara mu squat pose kudzivirira kutakura huremu mumaoko ako.

Unoda dambudziko rakakura here? Tora uende padanho rinotevera nekuunza mabvi ako muhapwa uye nekugadzirisa maoko ako. "Pakupedzisira, pfutidza mukati mako, fambisa chiuno chako pamapfudzi ako, uye simudza makumbo ako muchigadziko chemaoko," anodaro Peterson.

Maitiro Ekuita Crow Pose

A. Kubva kumberi kumberi, makumbo akapatsanurwa muhupamhi-upamhi kure kana kureba. Squat pasi nezvitsitsinho mukati, zvigunwe kunze, uye magokora achidzvanya mukati mezvidya, maoko ari pakati pemoyo. Imbomira kwe3 kusvika ku5 kufema kuti ugadzirire.

B. Dyara maoko pamubhedha wakapamhamha kupfuura mapfudzi-upamhi uye uparidze minwe yakafara. Bend magokora uye uvanongedze kumadziro ekumashure.

C. Uya nemabvi kumisana yetricks kana kuisa mabvi muhapwa.

D. Tarisa nezve tsoka pamberi pemaoko uye chinja uremu kumberi mumaoko.

E. Simudza tsoka imwe kubva pamubhedha, ipapo imwe. Dhirorera mukati mamakuru mahombe zvigunwe uye zvemukati zvitsitsinho kubata.

Bata 3 kusvika ku5 mweya wekufema wodzika pasi nekutonga.

Gunguva Pose Fomu Matipi

• Paunenge uri mupuranga, chimbofungidzira uchichinjanisa emichindwe kupisa moto mhasuru pakati nepashure pemafudzi epafudzi.
• Dhonza mbabvu dzepamberi mukati uye musana wakatenderera uchikwevera mukati mezvidya pamwechete.

Ongororo ye