Edza Izvi: 21 Yakabatana Yakabatana Posi kune Bond Paunenge Uri Kuvaka Tsvina

Zvemukati

• Kutanga tsika
• Kufema
• Kumira Pamberi Peta
• Akagara Twist
• Double Tree Pose
• Tembere
• Sachigaro
• Murwi III
• Muitiro wepakati
• Chikepe Bvunza
• Pamberi Bend uye puranga
• Rubatsiro rweMwana Pose
• Handstand
• Dhanzi Dhaviri
• Bhiriji uye Inotsigirwa Banda Mira
• Sachigaro uye Gomo
• Yepamberi tsika
• Flying Warrior
• Danda repiri
• Kaviri Pasi Pasi-Yakatarisana Imbwa
• Yakapetwa Shizha
• Chigaro cheChigaro
• Nyeredzi Pose
• Gumbo rimwe-gumbo
• Chinokosha

Kana iwe uchida mabhenefiti ayo yoga anopa - kutandara, kutambanudza, uye kusimbisa - asi zvakare chera kushingairira nevamwe, mudiwa yoga inogona kuve yako nyowani yaunofarira kurovedza muviri.

Shamwari yevatangi nzira dzese kuenda kune zvayakanakira, mudiwa yoga inokwenenzvera muviri wako uyezve kubatana kwako uye kuvimba nemumwe wako.

Pazasi, isu takagadzira matatu maitiro - anotanga, epakati, uye epamberi - kukurerutsira iwe mudiwa weyoga, wozokubatsira iwe kuzviziva. Tora mumwe wako anokosha, shamwari yako yepamwoyo, baba vako, kana shamwari yekurovedza muviri, uye uwane Zen!

Kutanga tsika

Mune aya anotanga shamwari yeyoga poses, iwe unozojairira kushanda nemumwe muviri mune yako maitiro. Ziva kufema nemumwe wako, pamwe nekuzvishandisa pakuenzanisa uye kuramba.

Kufema

Tanga mune ino chinzvimbo kuyananisa mweya wako uye zvinangwa neumwe wako.

Misumbu mikuru yakashanda:

• dumbu
• lats
• rhomboids
• deltoids

Kuti uite izvi:

1. Gara wakatarisana-makumbo nemisana yako kune mumwe nemumwe.
2. Dhinda mabheji ako ekumusoro pamwechete, uchibvumira maoko ako kuti agare zvakanaka parutivi rwako.
3. Vhara maziso ako uye ufeme, wobva waburitsa mweya, uchitora akateedzana emweya wekufema pamwechete.

Kumira Pamberi Peta

Kutanga kutambanudza makumbo ako emakumbo uye kuyedza bhalansi yako nemumwe wako Mberi Fold.

Misumbu mikuru yakashanda:

• dumbu
• hamstrings
• quadriceps
• gastrocnemius

Kuti uite izvi:

1. Mira wakafuratira, uchibata.
2. Mumwe nemumwe anokotama kumberi muchiuno, achichengeta makumbo avo akatwasuka uye achiunza kumeso kwavo kumabvi.
3. Huya nemaoko ako kumberi kwemumwe wako uye ubate, uchifambisa ruoko rwako padyo nemapendekete avo paunenge uchifema uye kugadzikana mukutambanudza.

Akagara Twist

Tambanudza yako yepamusoro muviri neakagara Twist.

Misumbu mikuru yakashanda:

• dumbu
• lats
• pectorals

Kuti uite izvi:

1. Fungidzira iyo Kufuridzira pose.
2. Inhale, uye pane exhale, vese vadikani vanomonyanisa mitsipa yavo kurudyi, vachiisa ruoko rwavo rweruboshwe pamabvi avo ekurudyi uye ruoko rwavo rwerudyi pabvi remumwe wavo reruboshwe, vakatarisa pamusoro pefudzi ravo.
3. Ramba uchifema, uchimonyanisa zvishoma neumwe mweya.

Double Tree Pose

Makumbo-rimwe anomira semuti miviri anotanga kuyedza chiyero chako.

Misumbu mikuru yakashanda:

• dumbu
• glutes
• chiuno
• quads
• hamstrings

Kuti uite izvi:

1. Mira padivi neumwe wako, chiuno chichibata.
2. Wedzera maoko ako emukati akatwasuka pamusoro pemusoro wako, uchiasanganisa kuitira kuti zvanza zvako zvisangane.
3. Mumwe nemumwe wavo anosimudza tsoka yavo yekunze, akakotamisa mabvi avo, uye anoisa tsoka yavo yakati sandara pakatarisana nehudyu remukati.
4. Uya nemaoko ako ekunze kuyambuka muviri wako, musangano muchindwe kuchanza.
5. Tora akateedzana ekufema uye kuburitsa pano, uchitarisa kuchengetedza mwero uye nekuwedzera muviri wako.

Tembere

Tora kutambanudza kwakadzika mukati memuviri wako wese neyakafambidzana vhezheni yeTembere.

Misumbu mikuru yakashanda:

• dumbu
• chiuno
• quads
• hamstrings
• lats

Kuti uite izvi:

1. Mira wakatarisana nemumwe wako uine nzvimbo yakawanda pakati pako.
2. Vaviri vari vaviri vanobatirira kumberi muchiuno, vachimira kana torsos yakafanana neepasi.
3. Simudza misoro yako, uuye nemaoko ako mudenga kuitira kuti kumashure kwemaoko ako kuve kwakatarisa pasi uye zvanza zvako zviri kubata.
4. Tora akateedzana emweya wekufema apa, uchisundira mukati memumwe wako maoko uye nekunzwa kutambanudza kumashure kwemakumbo ako.

Sachigaro

Kunge squat asi nerubatsiro, mudiwa Sachigaro Pose inokutendera kuti unyatsonyura mukati mechigaro kunangisa makumbo ako.

Misumbu mikuru yakashanda:

• dumbu
• quadriceps
• hamstrings
• glutes
• biceps
• lats

Kuti uite izvi:

1. Mira nemakumbo ako pamwe chete wakatarisana nemumwe wako, muchichengeta 2-3 tsoka pakati penyu. Chengetedza maziso ako akatarisana.
2. Bata ruoko rwemumwe nemumwe uye ufeme. Pane exhale, squat uchishandisa mumwe wako sekupokana, kumira kana zvidya zvako zvakafanana nepasi.
3. Tsigira torso yako kumashure zvishoma. Iwe unogona kugadzirisa tsoka yako kumisikidza kuti uwane izvi.
4. Kufema apa, kuchengetedza fomu yakanaka.

Murwi III

Dzvanya muyero wako, simba, uye kugadzikana nemumwe wako Warrior III.

Misumbu mikuru yakashanda:

• dumbu
• glutes
• hamstrings
• gastrocnemius
• lats
• rhomboids

Kuti uite izvi:

1. Mira wakatarisana nemumwe wako nemamita 4-5 pakati pako.
2. Wedzera maoko ako kumusoro uye hinge kumberi pachiuno, uchisimudza gumbo rimwe wakananga kumashure kwako uye chengeta chiuno chako chakaenzana pasi. Iwe nemumwe wako munofanira kusarudza makumbo akatarisana kuti muenzane.
3. Sezvo iwe paunenge uchiremberera kumberi, bata ruoko rwemumwe wako kana mawoko, uchimira apo matosi ako ari akafanana pasi. Chengetedza maziso ako pasi.
4. Inhale uye exhale pano, uchishandisa mumwe wako kuyerwa.

Muitiro wepakati

Kutanga kuvimba zvakanyanya pamusoro pemuviri wemumwe wako mune ino yepakati mudiwa weyoga maitiro. Iyo pfungwa huru yekudziya pamwe mashoma ezviitiko kubva kune yekutanga tsika usati wasvetukira muno.

Iva nehanya nekuzorora panguva yekufamba kwepakati, sezvo zvichizoita kuti zvive nyore kuita uye kubata.

Chikepe Bvunza

Yako yepakati inozopikiswa nemumwe wako Boat Pose.

Misumbu mikuru yakashanda:

• dumbu

Kuti uite izvi:

1. Tanga kugara pasi, wakatarisana nemumwe wako.
2. Bhendesa makumbo ako uye sima zvitsitsinho zvako muvhu, uchiisa zvigunwe zvako zvinopesana.
3. Tambanudza maoko ako pamberi pako uye mubatirane maoko epamberi peumwe ruoko.
4. Rutivi rumwe panguva, tanga kusimudza tsoka dzako pasi, uchibvumira yako yega kusangana uye gumbo rako kuti riwedzere zvizere. Miviri yako inofanira kuumba W kana yaiswa.
5. Kufema apa, kuchengetedza mwero uye fomu yakanaka.

Pamberi Bend uye puranga

Simudza puranga rakaenzana uchishandisa mumwe wako sechibvumirano.

Misumbu mikuru yakashanda kune mumwe wake 1:

• dumbu
• quads
• hamstrings
• gastrocnemius

Misumbu mikuru yakashanda kune mumwe wake 2:

• dumbu
• triceps
• deltoids
• pectorals
• glutes
• hamstrings
• gastrocnemius

Kuti uite izvi:

1. Partner 1 akafungidzira Forward Fold.
2. Partner 2 akafungidzira puranga refu kubva kune mumwe 1 wepashure kumashure: Kwidza gumbo rimwe panguva, uchizorora misoro yetsoka dzako kumusana 1 kumashure.

Rubatsiro rweMwana Pose

Partner 2 ichawedzera huremu kune mumwe 1's Pose Yevacheche, ichivabvumira kunyura zvakadzika zvakanyanya mukutambanudza. Tichinjanai munzvimbo imwe neimwe.

Misumbu mikuru yakashanda:

• dumbu

Kuti uite izvi:

1. Partner 1 inotora Mwana Pose: Gara pazvitsitsinho zvako, mabvi akapararira, uye uise torso yako pasi pakati pemakumbo ako, uchitambanudza maoko ako kumberi.
2. Partner 2 anogara zvinyoro-nyoro pane mumwe 1 wezasi kumashure, achiisa musana wako kuzasi kune mumwe wake 2 uye nekutambanudza makumbo ako kunze.

Handstand

Partner 2 anogona kudzidzira nemaoko nemaoko emutsigiro 1. Chinja zvinzvimbo kana zvichibvira kuti imi mose mugone kupinda mukunakidzwa.

Misumbu mikuru yakashanda:

• dumbu
• pectorals
• deltoids
• lats

Kuti uite izvi:

1. Partner 1 akarara pasi, maoko akatambanudzwa kumberi.
2. Partner 2 anotora chinzvimbo chepamusoro cheplank pamusoro peumwe wake 1, vachiisa maoko avo pamakumbo emumwe 1 nemakumbo mumawoko emumwe 1.
3. Inhale, uye pane exhale, mumwe wako 1 anotanga kugara kumusoro apo mudiwa 2 hinges pachiuno. Mira kana mumwe wako wechipiri muviri wepamusoro wakanangana nevhu.

Dhanzi Dhaviri

Ita iyi Instagram-yakakodzera positi kusimudzira kuchinjika uye unzwe kutambanudza kwakanyanya muhudyu yako flexor uye quad.

Misumbu mikuru yakashanda:

• dumbu
• glutes
• hamstrings
• quads

Kuti uite izvi:

1. Kutanga kumira, wakatarisana nemumwe wako uine dzinogona kuita 2 tsoka pakati pako. Tungamidza mudiwa 1 tsoka yekurudyi neyeumwe 2 tsoka yekurudyi.
2. Vaviri vaviri vanobatana vanosimudza maoko avo ekurudyi pamusoro, vachiunza michindwe kusangana pakati.
3. Vaviri vaviri vanobatirana vanobata avo emakumbo emakumbo, vachiunza tsoka yavo kuzasi kwavo.
4. Kutanga kukotama pachiuno kune mumwe nemumwe, uchimanikidza mumaoko ako uye kutungamira tsoka yako kumusoro kumatenga.
5. Inhale uye exhale pano, kuyedza kuunza rutsoka rwako kumusoro neese exhale.

Bhiriji uye Inotsigirwa Banda Mira

Yako yese yekumashure cheni - kana kumashure kwemuviri wako - ichawana kurovedza muviri neiyi pos. Tichinjanai munzvimbo imwe neimwe, kana zvichibvira.

Misumbu mikuru yakashanda:

• dumbu
• hamstrings
• glutes

Kuti uite izvi:

1. Partner 1 akafunga chinzvimbo cheBridge: mabvi akakotama, tsoka dzakatsetseka pasi, uye buti uye zasi kumashure kwakatsindirwa kudenga.
2. Partner 2 inotora Yakatsigirwa Bhegi Mira kure nemumwe 1: Isa tsoka dzako pamabvi emumwe 1, kumashure wakatsetseka pasi. Partner 2 anofanirwa kumanikidza kumusoro kuburikidza netsoka dzavo, vachigadzira yakatwasuka mutsara kubva pamabvi kusvika pamafudzi.

Sachigaro uye Gomo

Partner 1 anoita rakawanda rebasa pano, achibatsirwa neumwe mukwikwidzi 2 kusaenzana.

Misumbu mikuru yakashanda kune mumwe wake 1:

• dumbu
• quads
• hamstrings
• glutes
• lats
• rhomboids
• triceps

Misumbu mikuru yakashanda kune mumwe wake 2:

• dumbu
• quads
• gastrocnemius

Kuti uite izvi:

1. Partner 1 inotora Sachigaro Pose, vagere kumashure vachitambanudza maoko avo kumberi.
2. Partner 2 anoisa tsoka dzavo imwe panguva pamabvi emumwe 1, vese vachibatirana maoko kana mawoko, apa mumwe 1 akamira.
3. Partner 1 otomatiki anotsamira kumashure kuti atsigire huremu hwemumwe 2.

Yepamberi tsika

Mavhiri ekudzidzira akadzima mune ino yepamusoro maitiro, kwaunoyedza yako pachako simba, chiyero, uye kufamba pamwe nehukama - uye kuvimba - iwe unayo nemumwe wako.

Mazhinji eaya mafambiro anoonekwa seacro yoga, inova musanganiswa weyoga uye maekirobhati.

Kana iwe uri mukuru kupfuura mumwe wako (kana zvinopesana), ronga kutanga munzvimbo ine pasi kusvikira mese mave kugadzikana zvakakwana kuti mubude kunze.

Flying Warrior

Seimwe yezvakakosha - uye zvinonakidza! - yemhando yepamusoro yeyoga yoga inofamba, murwi anobhururuka anoita kuti imi mese mugadzikane nemumwe mudiwa ari kuenda nendege.

Misumbu mikuru yakashanda kune mumwe wake 1:

• dumbu
• hamstrings
• quads
• gastrocnemius

Misumbu mikuru yakashanda kune mumwe wake 2:

• dumbu
• glutes
• hamstrings
• lats

Kuti uite izvi:

1. Partner 1 anotanga kurara pasi.
2. Partner 1 anosimudza makumbo avo kubva pasi, mabvi akakotama, saka mumwe 2 anogona kumisikidza avo kurwisa tsoka dzemumwe 1.
3. Kubata maoko kutsigira, mumwe wako anotambanudza makumbo, kusimudza mumwe wake 2 pasi. Partner 2 anochengeta miviri yavo yakatwasuka.
4. Kana imi mese muchinzwa kugadzikana, sunungurai maoko enyu, nemumwe 2 achitambanudza maoko pamberi pavo.

Danda repiri

Mapuranga maviri ari nani pane imwe. Edza simba remuviri wako wese nekufamba uku.

Misumbu mikuru yakashanda:

• dumbu
• pectorals
• deltoids
• glutes
• hamstrings

Kuti uite izvi:

1. Partner 1 inotora puranga rakakwirira.
2. Partner 2 anotora puranga refu pamusoro peumwe wake 1: Tenderedza chiuno chavo, isa maoko ako pamakumbo avo, wobva wanyatso kumisikidza tsoka dzako nezviziso zviri pamapfudzi avo, rimwe gumbo panguva.

Kaviri Pasi Pasi-Yakatarisana Imbwa

Tambanudza uye simbisa nekaviri Pasi-Yakatarisana Imbwa. Kana iwe uri kushandira wakabata ruoko, ichi chiitiro chikuru.

Misumbu mikuru yakashanda:

• dumbu
• deltoids
• hamstrings

Kuti uite izvi:

1. Partner 1 akarara akatarisana pasi, maoko nemakumbo pachigaro chekusundira kumusoro Kudenga-Yakatarisana Imbwa - maoko pazamu repachipfuva uye tsoka dzakaparadzana.
2. Partner 2 anotora Mbichana-Yakatarisana Imbwa pamusoro pemumwe 1 - mudiwa 2 tsoka patsoka rakadzika remumwe 1 uye maoko nerutsoka rumwe pamberi peumwe 1.
3. Partner 1 inokwira inokwira Mbichana-Yakatarisana Imbwa nepo shamwari 2 ichiramba yakagadzikana mune yavo pozi.
4. Muviri we Partner 2 unozopedzisira waumba kumashure, kumusoro-kuzasi L.

Yakapetwa Shizha

Pano, mumwe wako 1 anotsigira mumwe wake 2 pavanotora mweya unozorora.

Misumbu mikuru yakashanda kune mumwe wake 1:

• dumbu
• hamstring
• quads
• gastrocnemius

Misumbu mikuru yakashanda kune mumwe wake 2:

• dumbu
• glutes
• hamstrings

Kuti uite izvi:

1. Tora Flying Warrior chinzvimbo.
2. Regedza maoko eumwe neumwe.
3. Partner 2 inokotama kumberi muchiuno, ichirega maoko avo uye torso zvakarembera.

Chigaro cheChigaro

Tora chigaro chako! Pano zvakare, mudiwa 1 achange achitsika mutoro nepo mumwe 2 achizoda kugona kudzikama.

Misumbu mikuru yakashanda kune mumwe wake 1:

• dumbu
• hamstrings
• quads
• gastrocnemius
• pectorals
• deltoids

Misumbu mikuru yakashanda kune mumwe wake 2:

• dumbu
• hamstrings
• gastrocnemius

Kuti uite izvi:

1. Partner 1 akarara kumusana kwavo, makumbo akatambanudzwa kumusoro.
2. Partner 2 anomira akatarisana nemumwe wake 1, tsoka kune ese mativi emutsipa weumwe 1.
3. Partner 1 anopfugama.
4. Partner 2 anogara kumashure kwetsoka dzemumwe 1.
5. Partner 1 anotambanudzira makumbo avo kumusoro.
6. Partner 2 akakotamisa makumbo, achiisa tsoka mumawoko emumwe 1.

Nyeredzi Pose

Wana kugadzikana kuve wakakomberedza-pasi mune mudiwa Star Pose.

Misumbu mikuru yakashanda kune mumwe wake 1:

• dumbu
• quads
• hamstrings
• gastrocnemius
• pectorals
• deltoids
• triceps

Misumbu mikuru yakashanda kune mumwe wake 2:

• dumbu
• triceps
• glutes
• hamstrings

Kuti uite izvi:

1. Partner 1 akarara kumusana kwavo, makumbo akatambanudzwa kumusoro.
2. Partner 2 anomira pamusoro wemumwe 1, ipapo vese vanobatana maoko.
3. Partner 2 anoisa mafudzi avo patsoka dzeumwe wake 1, obva asvetukira muviri wavo wezasi mumhepo, vachishandisa maoko avo kuti vawane mwero.
4. Paunenge uchinge wakagadzikana munzvimbo yemhepo, rega makumbo awire kunze.

Gumbo rimwe-gumbo

Iwe unozoda kumwe kuchinjika kukuru uye kufamba kweGumbo-rine-gumbo-rekuwedzera ndechekuti kuita uku kufambidzana nemumwe wako kuchakupa kugadzikana.

Misumbu mikuru yakashanda:

• dumbu
• deltoids
• lats
• glutes
• hamstrings

Kuti uite izvi:

1. Vaviri vaviri vanobatana vanotanga nekurara nemusana, mabvi akakotama, tsoka dzakatsetseka pasi, zvigunwe zvinobata.
2. Isa zvanza zvako nezvigunwe zvakatarisana netsoka dzako - iwe uchafanirwa kusvika maoko ako kumusoro uye kutenderedza kuti udaro.
3. Pushira nepakati pemaoko ako netsoka nemukati wako, uchitambanudza maoko ako nemakumbo kuitira kuti muviri wako ugadzire wakakomberedza-pasi U.
4. Zvishoma nezvishoma simudza gumbo rimwe kubva pasi, riwedzere zvizere, uye sangana netsoka yemumwe wako pakati.

Chinokosha

Kubva kune anotanga kuenda kumberi, mudiwa yoga ndiyo nzira yakasarudzika yekubatana uchivaka mhasuru. Ramba wakanangana nechinhu chekubatanidza, zvishoma nezvishoma uchishandira nzira yako kusvika kune yakaoma matanho - uye usakanganwe kunakidzwa paunenge uchizviita!

Nicole Davis munyori anogara muMadison, WI, mudzidzisi wega, uye murayiridzi weboka rekusimbisa muviri ane chinangwa chekubatsira vakadzi kurarama hupenyu hwakasimba, hune hutano, hunofadza. Paanenge asiri kushanda nemurume wake kana kudzingirira mwanasikana wake mudiki, ari kutarisa matsotsi epaTV kana kugadzira chingwa chemuvhi kubva pakutanga. Tsvaga iye pa Instagram yezvakanaka zvekusimbisa muviri, #momlife, uye nezvimwe.