6 Yoga Ita Zuva Rako

Kunyange zvazvo zvinyorwa zvekuenda kumwedzi ndeyekuti vakadzi vose vakafanana, mukadzi mumwe nomumwe anotora nguva yake zvakasiyana. Kunyangwe vakawanda vanobvumirana kuti haisi nguva inofadza zvikuru yemwedzi mumwe nomumwe, mhinduro dzinopesana kubva pakuona kuonga kwekubereka kwako kugumbuka, kuvharidzirwa mukurwadziwa, kusanyatsotarisira.

Nzanga dzakawanda, kusanganisira Brahmins muIndia, dzakataradzanisa vakadzi vekuenda kumwedzi uye dzinovakurudzira kuzorora panguva ino. Apo vakadzi vakatanga kuita yoga, ivo vakaudzwawo kuti varege kuita tsika panguva yekuenda kumwedzi.

Ashtanga yoga inopa zano re "ladies" nekuda kwemazuva matatu kusvika matatu. Nzira dzakawanda dzemazuva eyoga dzinobvumidza kodzero yega yega yega yega kuzvisarudzira pamusoro pemhando ipi yekuita. Izvi zvinosanganisira kana kuti kwete kuita maitiro.

Izvo zvinotevera zvinotarisirwa kugadzirisa mishonga yemusha uye zvinogona kubatsira kuderedza zvipfeko. Kana iwe uchida kuvhara necheriri rinopisa munguva yako, iyo inogona kufungidzirwa yako yoga zvakare.

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Kuputika kweCobbler - Baddha Konasana

Sezvo chikamu chepasi chemuviri kazhinji chinonzwa chiremera panguva yekuenda kumwedzi, kugara pasi kunenge kuri kutarisa kwedu. Iwe unogona kugara mune imwe neimwe yega yega kusvika kumaminitsi anoverengeka, sezvinojairika mumakirasi ekudzorera.

Baddha konasana -kobbler's pose - inotanga nzvimbo yepasi. Nokuda kwekudzorerazve, svika mberi kwekunamatira uchishandisa bhenji kana mabheji akawanda akafukidzwa kuitira kuti utsigise torso yako kuitira kuti iwe unogona kupfutidza zvakare.

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Musoro kuKnee Pose - January Sirsasana

Wedzera gumbo rako rorudyi uye uise nzvimbo yega yerutsoka rwako kuruboshwe rwako rwomukati. Bvisa torsi yako pamusoro petsoka rorudyi uye famba mberi. Dzoka kuburikidza ne baddha konasana kuti ugadzire kune rumwe rutivi.

Kuramba uchiitora zvakanaka uye zviri nyore, janu sirsasana - musoro kusvika kumabvi pose - anotambanudza nyundo mumwendo wakareba. Zviri nyore kutambanudza izvo zvinokubvumira kuti uise pfungwa pane imwe gumbo panguva imwe uye uwedzere kutambanudza uye uwedzere mahudyu ako nekugomera.

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Akagara Straddle - Upavistha Konasana

Vhura zvose makumbo ako zvakapeteredzwa mu upavistha konasana-akagara sarddle. Zvakare, patsigiro rinotsigirwa mberi nebhokisi kana mabheji ndiyo yakasarudzwa.

Tiri kutarisa pane iyo hamstrings zvakare, asi tiri kutarisa mukati mahudyu uye kuwedzera musana.

Iwe unogona kuenda zvakadzika sezvaunofarira apa kana kugara wakagara wakarurama. Paunenge uchienda kumwedzi, iwe haungakwanise kusvika pakadzika kwako kwakakwana muchetete uye izvo zvakanyatsonaka.

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Akagara Pamberi Bend - Paschimottanasana

Uya nemakumbo ose akatambanudzirwa kuti uende mberi. Lengthen the spine in a position before it comes forward. Fungidzira mapepa sembiya iyo iri kukurumidza mberi kana iwe uchiburuka.

Iyo yakagara mberi bend - paschimottanasana - inoenda yakadzika zvakare mukuzarura hamstrings nemhuru. Iko kunopawo musana wako zvakanaka.

Iva nechokwadi chekutevera mweya wako apo iwe unononoka kupinda muhomwe. Nguva yako inogona kuva chikonzero chakanaka chekutenderera musana wako zvishomanana nekuti inokupa nzvimbo yekuzorora. Ingoyeuka kuti mudzidzisi wako angave ane pfungwa pamusoro peizvi.

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Mutsimai Anotsigirwa Anorasikirwa

Rara pasi pamusana wako. Dzvinyirira kumakumbo ako kuti usimudze mahudyu zvishoma uye shandura bhokisi re yoga pasi pavo kuti ubatsirwe. Kuti ubudise, pinda mukati memakumbo kuti usimudze huchi zvakare uye slide ibhuro racho.

Izvi zvinyoro zvishoma zvinogona kubatsira kubvisa kurwadziwa shure kunosangana nekuenda kumwedzi. Kunyange kana iwe uchishandisa chikwata chepamusoro, chinogona kuva chirevo chakanaka kubatisisa nechisarudzo chishoma pane yoga yako kudzivirira iye zvino zvakare.

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Goddess Pose - Supta Baddha Konasana

Gara uri munzvimbo yakatsiga nemabvi ako akatsemuka. Dzosera mabvi ako kunze kumativi uye pasi kusvika kumate ako. Uyai nezviso zvetsoka dzenyu pamwe chete kuti mwarikadzi avepo. Kuisa bundu pasi pehurefu hwepamuviri wako kunogona kunzwa zvakanaka pano.

Iwe unogona kuona kuti iyi inguva yakakanganiswa yepobbler pose, saka tiri shure kwatakatanga. Supta Baddha Konasana - mwarikadzi pose - ndeyekuvhura bundu rako uye mahudyu nekuzorora.

Kana iwe ukakwanisa kugara mune iyi kwemaminitsi akawanda, inzira inofadza yekugumisa chikamu chako. Maminitsi mashanu kusvika gumi mumamiriro ekufungisisa mumwarikadzi pose achakusiya iwe wakasununguka zvachose nokuda kwezuva rakatevera.

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