Yoga Workout kwa Anthu Omwe Amada Yoga

Zamkati

• Kutambasula Series (Sun Salutation)
• Rotated Lunge (Kupotoza Mbali Angle Pose)
• Kutambasula Kwambiri (Galu Wapansi ndi Galu Wokwera)
• Onaninso za

Kung'anima kwa News: Kungoti ndinu olimba sizitanthauza kuti muyenera kukonda yoga. Pali anthu ambiri omwe amapeza lingaliro la ~ kupuma ~ kudzera wankhondo wachitatu wankhanza, ndipo amene amakonda kuthamanga ma 10 mamailosi, kupanga burpees 100, kapena kusambira ma mile m'malo mwake. Palibe manyazi mu zimenezo konse. (Mwambiri-muyenera kusiya kuchita zinthu zomwe mumadana nazo chifukwa mukumva ngati mukuyenera kutero.)

Koma yoga amachita kukhala ndi maubwino ambiri: Itha kukuthandizani kukhala bwino pa zinthu zolimbitsa thupi inu chitani monga, kulimbikitsa kusinthasintha kwanu ndi kuyenda kwanu, ndikuwonetsani malo aliwonse ovuta omwe mungakhale nawo. (Izi sizimaphatikizaponso zabwino zina za yoga monga kupsinjika kwa nkhawa, kukonza moyo wanu wogonana, ndikuchepetsa mutu.) Koma izi sizitanthauza kuti muyenera kuvutika mukalasi la ola limodzi momwe mumatsina mphuno ndi kutsikira kuwombera kwa wheatgrass m'dzina la thanzi. M'malo mwake, yesani izi mwachangu kuchokera ku yogi Danielle Cuccio wa Cuccio Somatology. Idzakutengerani koyambira, osati-yoga-yoga, ndipo ikupatsirani mwayi woluma popanda kuchita shebang yonse.

Ngati zimakupangitsani kumva bwino, simuyeneranso kuganiza za izi monga yoga - mayendedwe omwewa amagwiritsidwa ntchito munjira zotenthetsera komanso zoziziritsa kukhosi kwa matani osiyanasiyana olimbitsa thupi. Onani chiwonetsero cha Cuccio kutsika, kapena werengani pazowonongeka pansipa. Kenako pitilizani ndikuyenda kwanu komwe sikuli yoga-thupi lanu lidzakuthokozani chifukwa cha izi.

Kutambasula Series (Sun Salutation)

A. Imani ndi mapazi pamodzi. Lembani ndi kutambasula manja pamwamba kuti mugwirizane ndi mitengo ya kanjedza pamodzi, kenako tulutsani ndi kuthamanga pansi, kutsegula mikono kumbali ndikupinda patsogolo pa miyendo, ndikutsogolera ndi chifuwa.

B. Tulutsani miyendo pamiyendo, kenako ikani mpweya ndikukweza theka kumbuyo komwe kumbuyo kuli kopanda pake, khosi sililowerera, ndipo manja amapuma pang'ono patsogolo pa miyendo. Kuloza kulemera mu zala.

C. Tulutsani ndi kumasula thunthu pamiyendo. Inhale kuti musunthire mitengo ya kanjedza pansi panja pa mapazi, ndikudutsanso kapena kubwereranso kumtunda wapamwamba. Tulutsani ndi kutsikira pakati pakukankhira, kufinya zigongono kumbali.

D. Lowetsani kuti muwongolere mikono, kwezani chifuwa mmwamba kotero korona wamutu kuloza padenga, ndikutambasula phazi pamwamba pake kuti likhale pansi.

E. Tumizani mpweya ndi kutembenuzira pamipira yamapazi, tembenuzani chiuno kukhala galu woyang'ana pansi kuti thupi likhale lozungulira komanso mozondoka "V".

Rotated Lunge (Kupotoza Mbali Angle Pose)

A. Kuchokera pa galu woyang'ana pansi, pumirani ndi kutambasula mwendo wakumanja wobwerera mlengalenga. Pumulani mpweya ndikusesa kuti mudutse pakati pa manja.

B. Kugwira malo otsika, lowetsani mpweya ndikukweza mkono wakumanja mpaka kudenga, chikhatho ndi chifuwa mozungulira kuti chiyang'ane kumanja.

C. Bweretsani chikhatho chakumanja ku mphasa, bwererani phazi lakumanja mu thabwa lalitali, ndikutulutsa mpweya, tembenuzani chiuno kukhala galu woyang'ana pansi. Bwerezani mbali inayo, ndikumaliza ndi thabwa lalitali.

Kutambasula Kwambiri (Galu Wapansi ndi Galu Wokwera)

A. Kuchokera pa thabwa lalitali, exhale ndi kutsitsa theka pansi ndikukankhira mmwamba, kufinya zigono kumbali.

B. Lowetsani kuti muwongolere mikono, kwezani chifuwa mmwamba kotero korona wa mitu kuloza padenga, ndikutambasula phazi pamwamba pake kuti likhale pansi (galu wokwera).

C. Tulutsani ndi kuzungulila pa mipira ya mapazi, kusunthira mchiuno kubwerera ku galu woyang'ana pansi kotero thupi limapanga mawonekedwe a "V" oyenda pansi (galu wotsika).

D. Ikani ndi kuponda phazi patsogolo pakati pa manja, kenako tulutsani mpweya pamiyendo. Pumirani mpweya kuti mukweze m'mwamba ndi msana wathyathyathya, kenaka mutulutse mpweya kuti mupindenso kutsogolo.

E. Inhale kuti musinthe tsekwe yamadzi mpaka kuyimirira, kusesa mikono mmbali ndikutsogolera ndi korona wamutu. Sindikizani mitengo ya kanjedza pamodzi ndi kutulutsa mpweya, ndikuitsitsira pansi pamalo opempherera patsogolo pa chifuwa.

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