Yoga Yosavuta Yotambasulidwa Kuti Ikulitse Kusinthasintha Kwanu

Zamkati

• Zovuta
• Easy Pose Side Bend
• Maonekedwe Osavuta okhala ndi Forward Fold
• Mwendo Umodzi Wopita Patsogolo
• Lonse-ngodya Atakhala Patsogolo Pindani
• Theka Mbuye wa Nsomba
• Supine Kupindika
• Onaninso za

Kupyola mu Instagram kumatha kukupatsani malingaliro abodza oti yogis onse ndi bendy AF. (Ichi ndi chimodzi mwazinthu zabodza zonena za yoga.) Koma simuyenera kukhala otsutsana kuti muzichita yoga, chifukwa chake musalole kuti izi zikulepheretseni kuyesa. Ngakhale mutakhala osasinthasintha bwanji, mutha kukwaniritsa zofuna zanu poyambira ndi zoyambira kumene ndikusintha pakufunika kutero. Sjana Elise Earp (yemwe mungamudziwe ngati @sjanaelise pa Instagram) adayika mndandanda wama yoga womwe ungakuthandizeni kuti mukhale osinthasintha, kaya ndinu yogi wodziwa zambiri kapena kuyambira pa square. (Nawa malangizo anayi owonjezera kusinthasintha kwanu.) Popeza kusasinthasintha ndikofunika kwambiri pomanga kusinthasintha, yesetsani kuchita masewerawa a yoga nthawi zonse kuti mukhale ndi zotsatira zabwino. (Popeza ali ozizira kwambiri, nthawi yabwino ili pafupi kukagona.)

Momwe imagwirira ntchito: Gwirani mawonekedwe onse monga akuwonetsera, kuyang'ana kupumira kwambiri.

Mufunika: Mphasa wa yoga

Zovuta

A. Khalani pamalo opendekera mwendo ndi phazi limodzi patsogolo pa linzake, manja anu popemphera patsogolo pa malo amtima.

Gwirani kwa 3 mpaka 5 kupuma.

Easy Pose Side Bend

A. Khalani pamalo opendekera mwendo ndi phazi limodzi patsogolo pa linzake, manja anu popemphera patsogolo pa malo amtima.

B. Ikani dzanja lamanzere pansi masentimita angapo kutali ndi chiuno chakumanzere. Pindani chigongono chakumanzere mutakweza dzanja lamanja ndikukwera kumanzere, kutambasula mbali yakumanja kwa thupi, ndikuyang'ana kumwamba.

Gwirani kwa 3 mpaka 5 kupuma.Sinthani mbali; bwerezani.

Maonekedwe Osavuta okhala ndi Forward Fold

A. Khalani pamalo oyenda mwendo ndi phazi limodzi patsogolo pa linzake.

B. Gwirani manja kumbuyo, zibondo zolozera pansi, ndi kuwongola manja kukanikizira manja kumbuyo, kutambasula pachifuwa ndikulola mutu kugwa pansi pang'onopang'ono. Gwiritsani mpweya umodzi.

C.. Tsegulani manja ndikuyenda patsogolo pa miyendo. Bendani patsogolo, kutsikira kutsogolo.

Gwirani kwa 3 mpaka 5 kupuma.

Mwendo Umodzi Wopita Patsogolo

A. Khalani ndi bondo lakumanja ndi mwendo wakumanzere wotambasulidwa kumbali, phazi lamanja ndikukankhira ku ntchafu yakumanzere yamkati.

B. Pindani patsogolo, ndikusunthira pansi pansi kuti mugwiritse phazi lamanzere, bondo, kapena ng'ombe.

Gwirani kwa 3 mpaka 5 kupuma. Sinthani mbali; bwerezani.

Lonse-ngodya Atakhala Patsogolo Pindani

A. Khalani mozungulira, miyendo yotambasulira m'mbali momwe mungathere ndi mawondo akuyang'ana mmwamba ndi mapazi opindika.

B. Fikitsani manja patsogolo ndi kutsitsa mikono yanu pansi, ndikupinda momwe mungathere osalola mawondo kupita patsogolo.

Gwirani kwa 3 mpaka 5 kupuma.

Theka Mbuye wa Nsomba

A. Khalani ndi mwendo wakutsogolo kutsogolo, bondo lamanzere likuwerama ndi phazi lamanzere kupumula kumanja kwa ntchafu yakumanja.

B. Fikirani pamwamba padenga ndi dzanja lamanja, kanjedza kuyang'ana kumanzere.

C. Dzanja lakumanja kuti musindikize chigongono chakumanja kumanzere kwa bondo lamanzere, kupotoza thupi lakumanzere kulowera kumanzere ndikuyang'ana kumapewa akumanzere ndi korona wamutu kufikira chakumtunda.

Gwirani kwa 3 mpaka 5 kupuma. Sinthani mbali; bwerezani.

Supine Kupindika

A. Gona chafufumimba pansi.

B. Pindani bondo lakumanzere chakumapeto kwa chifuwa, kenako pindani bondo lamanzere kulowera pansi kumanja kwa thupi. Sungani mapewa onse awiri pansi.

Gwirani kwa 3 mpaka 5 kupuma. Sinthani mbali; bwerezani.

Onaninso za