Y7-Youziridwa Hot Hot Vinyasa Yoga Mumayenda kunyumba

Zamkati

• Signature Hot Yoga Flow
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Y7 Studio yochokera ku New York City imadziwika ndi masewera olimbitsa thupi omwe amatuluka thukuta, kugunda-bumping otentha. Chifukwa cha ma studio awo otentha, okhala ndi makandulo komanso kusowa kwa kalirole, zonsezi ndizokhudza kulumikizana kwa thupi, ndikugwiritsa ntchito nyimbo za hip-hop kuti zikulimbikitseni pakuyenda kwanu. (Zambiri pa izi apa: Kodi Gulu Lanu Lapamwamba Laku Hip-Hop Yoga Likuganiziridwabe Yoga "Yeniyeni"?)

Ngati simukukhala ku New York kapena LA (Meghan Markle mwiniwake amadziwika kuti amakonda ku West Hollywood malo), mutha kudzipangira nokha zomwezi kunyumba potsatira ndikuyenda kwa Vinyasa woyambitsa Sarah Levey. (Space-heaters mungasankhe!) Yendani ndi mpweya wanu kuchokera pamalo aliwonse mukamalimbikitsidwa. (Watsopano ku yoga? Yambirani pophunzira maupangiri 12 apamwamba a yogis oyambira.)

Momwe mungachitire: Gwirani maimidwe onse kuti mupume katatu musanapite kutsogolo. Kenaka bwerezani ndondomekoyi kumbali inayo. Kenako, fulumizitsani kutuluka kwanu ku mpweya umodzi, kuyenda kumodzi.

Signature Hot Yoga Flow

Pose Mwana

A. Gwadani ndi mawondo pang'ono ndikukwawa manja patsogolo. Kusunga mikono yayitali komanso patsogolo panu, lolani mphumi kuti izikhala pansi.

Kutsika Galu

A. Bwerani ku zinayi zonse. Tengani zala zakumanja ndikukweza mchiuno mokwera, ndikufikira mafupa a sitz kuloza kudenga. Fikirani zidendene kumbuyo kwa mphasa popanda kukhudza. Dulani mutu kuti khosi likhale lalitali.

B. Ziphuphu zam'manja zimakhala zofanana ndi kutsogolo kwa mphasa. Dinani kumanja kwa chala cham'mbuyo ndi chala chachikulu kuti muchepetse kupanikizika kwa manja.

Mkulu Lunge

A. Kuchokera ku galu wopita pansi, kwezani mwendo wakumanja kupita padenga ndipo pondani pakati pa manja mpaka pansi.

B. Sinthani kulemera kumapazi ndikufikira mikono mmwamba molunjika padenga, ndikumanga nkhope. Sungani bondo lakumanja lopindika pamakona a digirii 90. Onetsetsani kuti bondo silisuntha kupitirira bondo.

Wankhondo II

A. Kuchokera kumtunda wapamwamba, tembenuzirani chidendene chakumanzere pansi ndi phazi litatulutsidwa pang'ono.

B. Mikono yamphepo yotseguka. Dzanja lamanzere lifikira kumbuyo kwa mphasa ndipo dzanja lamanja lifikira kutsogolo kwa mphasawo, migwalangwa ikuyang'ana pansi. Sungani bondo lakumanja pamakona a digirii 90, mogwirizana ndi bondo lakumanja.

C. Dulani mapewa kutali ndi makutu, ikani tailbone, ndipo lukani nthiti zakutsogolo. Kuyang'ana ndi chala chapakati chakutsogolo.

Wobwerera Wankhondo

A. Kuchokera pa Warrior II, tsamira kumbuyo, kutsegula chifuwa kumanzere, ndikupumitsa mkono wamanzere kumanzere kapena ntchafu kumanzere ndikukweza dzanja lamanja kudenga.

B. Ikani bondo lakumaso molunjika kutsogolo kwa akakolo ndi kusiya mapewa kutali ndi makutu.

Zowonjezera Mbali

A. Kuchokera kwa wankhondo wobwerera kumbuyo, ikani dzanja lamanja pansi kutsogolo kwa phazi lakumanja ndikukulitsa mkono wakumanzere pamwamba.

Triangle

A. Kuchokera kumbali yotalikirapo, yongolani mwendo wakumanja ndikusuntha chiuno chakumanzere kumbuyo, ndikuyika dzanja lamanja pa phazi lamanja ndi dzanja lamanzere pamwamba.

Hafu ya Mwezi

A. Ndikupinda modekha pabondo lakumanja ndikumanja ndikudyera pang'ono, mutambasulire m'chiuno chakumaso ndikudutsa kunsana, ndikulowetsa m'mbali mwa thupi ndi pachimake kuti musakhalepo pang'ono.

B. Yang'anani pansi pamalo okhazikika musanasamuke kuti musamalire bwino. Kenako gwiritsani ntchito mphamvu ya mwendo wakumanja kuti muthandize kukweza mwendo wakumbuyo pansi, kuzungulira kuti mutseke mbali yonse yakumanzere ya thupi kumanja pomwe dzanja lamanja likufikira kudenga.

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