Iyo Yoga Hip Kuvhura Kunozopedzisira Kusunungura Muviri Wako Wezasi

Zvemukati

• Posi Yemwana
• Pasi imbwa
• Hip Kuvhura
• Hafu yeNjiva
• Shinda Tsono
• Kutambanudza-Gumbo Rakazara
• Savasana
• Ongororo ye

Pane mukana wakanaka chaizvo waunoshandisa yakawanda yezuva pane chako chigaro kunyangwe ukashanda kunze. Chimbofunga nezvenguva yese yaunopedza wakapaka padhesiki rako, uchiona Netflix, uchipuruzira pa Instagram, wakagara mumotokari yako, nezvimwe.

Kutambanudza chiuno chako kuchachengetedza zvese zviri munzvimbo zvinofara-kubva kunhavi dzako uye kupenya kumuzasi kwako. (Uye kana iwe uri mumhanyi, kuva nehudyu husina kusimba kunogona kukupa marwadzo akakomba.) Iyi yakapusa yemaminetsi maviri yoga kuyerera kubva kuna yogi Danielle Cuccio weCuccio Somatology ichakutungamira kuburikidza neakakosha eyoga maapuro ekuvhura iwe aunogona kuisa mukati meako Workout. kupora-pasi kana tag pakupera kweiyo yakazara yoga chikamu.

Tevedza pamwe naDanielle muvhidhiyo, kana kupfuura nhanho imwe neimwe pazasi. (Zvichiri kusimba? Edza aya mamwe mayoga hudyu anovhura kuti uwedzere kutambanudza.)

Posi Yemwana

A. Tanga mune petafura chinzvimbo pane ese mana.

B. Exhale kugara mahudyu kumashure kuti uzorore pazvitsitsinho, uchiregedza torso kuti udonhe pamusoro pemakumbo. Mabvi anogona kuve padhuze pamwe kana akapamhama, zvinoenderana nezvinodiwa nemunhu. Arms dzinogona kutambanudzwa kumberi, zvanza pasi, kana kuwedzeredzwa kumashure nehudyu, mapundu kumusoro. Bata mweya miviri.

Pasi imbwa

A. Kubva pamwana poindi, inhale kuti udzokere patafura.

B. Exhale uye udonhe zvitsitsinho uye simudza zviuno kuti uite zvakatarisa pasi "V" chimiro (imbwa inodzika), kudzvanya zvanza muuriri neminwe yakatambanudzwa. Bata mweya miviri.

Hip Kuvhura

A. Kubva pane imbwa yakadzika, nhanha tsoka dzese kumusoro uye maoko uye inhale kudzosera swan dive (kusimudza maoko, musoro, uye chipfuva) kumira (gomo pose). Dzvinyirira zvanza pamwe chete kumusoro uye buritsa, uchidzikisa maoko kuchipfuva munzvimbo yekunamatira.

B. Shandura huremu mugumbo rekuruboshwe uye kufema kusimudza gumbo rekurudyi, wakakotama pakona ye90-degree, pamberi pemuviri. Vhura ibvi kune rumwe rutivi, uye uyambuke kurudyi ankle pamusoro pechidya cheleft pamusoro pebvi reruboshwe.

C. Exhale, kunyura muhafu squat, pagumbo rekuruboshwe, maoko achiri mumunamato (hip opener). Bata mweya miviri. Reversion kufamba kune uncross kurudyi gumbo, simudza mune rakakwirira ibvi, uye rakadzika pasi. Dzokorora kune iro divi rakatarisana, wobva wadzokera kugomo pose.

Hafu yeNjiva

A. Kubva pamakomo pose, exhale kune swan dive kuti upfuure kumberi pamusoro pemakumbo akatwasuka. Inhale uye simudza hafu kumusoro kumusoro nehurefu kumashure, wobva waburitsa mweya uye wosunungura kupeta pamusoro pemakumbo.

B. Isa machindwe akati sandara pasi uye unodzokera kumashure kudzika imbwa. Inhale uye wedzera gumbo rekurudyi kumusoro uye kumashure, wozoshandura mapendekete pamusoro pemaoko uye dhonza ibvi rekurudyi pasi pehudyu, shin parallel kumberi kwemeti.

C. Rara gumbo rerudyi pasi munzvimbo iyi, untuck zvigunwe zvekuruboshwe, uye zvishoma nezvishoma peta kumberi pamusoro pegumbo rerudyi, uchichengeta huremu huri pakati pehudyu. Bata kwekaviri kufema.

D. Dzvanya torso kumusoro uye nekunyatsosunungura gumbo rekurudyi kuti udzokere kumbwa inodzika. Dzokorora kune iro divi rakatarisana.

Shinda Tsono

A. Kubva kuruboshwe hafu yenjiva, makumbo ekusvetuka kutenderera kuti ugare pamubhedha, tsoka dzakatsetseka nemabvi achinongedzera kumusoro. Inhale wobva waburitsa mweya, zvinyoronyoro uchikungurutsa pasi vertebra ne vertebra kuti urere kutarisana pameti.

B. Chengetedza tsoka yekuruboshwe pasi, simudza gumbo rekurudyi uye yambuka chitsiko chekurudyi pamusoro pechidya chekuruboshwe. Simudza gumbo reruboshwe kubva pasi uye tambanudza maoko mukati kuti ubatisise kuruboshwe. Bata mweya miviri.

C. Rwezasi rutsoka rworuboshwe pasi uye zvishoma nezvishoma uncross gumbo rerudyi. Dzokorora kune iro divi rakatarisana.

Kutambanudza-Gumbo Rakazara

A. Wedzera gumbo rekuruboshwe pasi.

B. Kubata ankle kana mhuru, dhonza yakatwasuka (asi isina kuvharwa) gumbo rerudyi kumusoro wakatarisana nechiso. Bata mweya miviri.

C. Scissor makumbo ekuchinja, achiwedzera gumbo rerudyi pasi uye achitambanudza gumbo reruboshwe rakanangana nechiso.

Savasana

A. Kubva kuruboshwe ruzere-gumbo rakatambanudzwa, zvishoma nezvishoma kudzikisa gumbo rekuruboshwe kusvika kumata uye tambanudza maoko nemativi, zvanza zvakatarisa kumusoro.

B. Zorora nyama dzese mumuviri. Batisisa mweya wakawanda sekudikanwa.

Ongororo ye