Kuyenda kwa Yoga kwa Mphindi 5 Kukuthandizani (Pomaliza!) Khomerani Pamanja

Zamkati

• Onaninso za

Kaya mukufuna kuwonjezera pang'ono pokha ngongole yamanja kapena kugwira ntchito yolandirira dzanja lanu, izi ndizowonjezera zabwino pakuchita kwanu kwa yoga. Mphindi 5, sitepe zinayi zotuluka kuchokera ku rocker yogi Saide Nardini adzalimbitsa mkono wanu ndi mphamvu yayikulu ndikukhala omasuka kuposa kale ndikukankha mpaka choikapo dzanja. (Pa masitepe otsatirawa momwe mungakhomerere choyimilira m'manja, yesani kalozera wathu wamomwe mungaimirire m'manja.)

1. Yambani pa zinayi zonse, zala zimafalikira ndi mapewa pamwamba pa manja. Kokani mpweya, pindani zigongono ndikusintha chiuno kumbuyo pamwamba pa zidendene kotero kuti torso imatsitsa mainchesi angapo. Kenaka tulutsani mpweya kuti mubwerere ku zinayi zonse, mikono yowongoka, mumsana wosalowerera ndi core tight. Chitani 12 mobwereza.

2. Ikani zala zanu pansi ndikubwereza, nthawi ino mutakweza mawondo masentimita angapo pansi pa mpweya, kukhala ndi msana wolimba komanso wosalowerera ndale. Chitani 12 mobwereza.

3. Khalani zidendene ndikukhala tsonga, kusisita m'manja nthawi imodzi. Lowetsani manja kumbuyo, zala zikuloza pansi ndikutsegula pang'ono m'chifuwa ndi kumbuyo kumbuyo. Tulutsani ndikupinda patsogolo pa mawondo, ndikukhudza pamphumi pa mphasa ndikukweza manja anu kudenga kumbuyo. Inhale, kenako exhale ndi kukweza mmbuyo kukhala.

4. Bwererani ku miyendo inayi, kenaka kwezani chiuno cha galu chotsika. Yendani mapazi mu mainchesi angapo pafupi ndi manja, kuti akhale pansi pa chiuno. Tambasulani mwendo wakumanzere ndikupinda mwendo wakumanja, kukweza chidendene chakumanja ndikupindika zigongono. Dumphani mwendo wakumanja ndikukankhira mmwamba ndi mwendo wakumanzere, kuyesera kukwera nthawi iliyonse kuti miyendo ifike pamalo a L, imodzi molunjika padenga ndi ina yofananira pansi. Bwererani kumbuyo ndi mwendo wakumanja ndikumanzere ndikubwezeretsabe. Bwerezerani maulendo 10, kenako mubwereza mbali inayo.

Yesetsani kungodzilimbitsa m'malo mokopa? Yesani kusinkhasinkha / yoga kwa Sadie asanagone komanso njira yapadera yopumira m'mimba.

Onaninso za