Chigaro chega yoga ndiyo nguva yakawanda yezviito zvinoshandura yoga zvinoita kuitira kuti zviitwe paanogara pachigaro. Izvi zvinogadziriswa kuita yoga kufambidzana nevanhu vasingakwanisi kumira kana kusava nehanya kuti vafambe nyore nyore kubva pakamira kuti vagare kunzvimbo dzepamusoro.
Zvizhinji zvehutano huripo hwemunhu mumwe nomumwe hunochengeterwa, pasinei nehutano hwechiremba. Apo agere pachigaro, vadzidzi vanogona kuita shanduro dzekugadzirisa, huputi hwakatambanudzwa, kutama mberi, uye zvinyoro zvishoma.
Mukuwedzera kune rakanaka, vashandi vegurukota regaga vanogonawo kunakidzwa nemamwe mararamiro emhando ye yoga , kusanganisira kuwedzera mutsindo wekutema, kuwedzera kufema mafambiro, kuderedza kushungurudzika, kurara kwakanaka , uye pfungwa yekugara zvakanaka.
Ndiani Angaita Chigaro Chayoga?
Sachigaro wegaga yegaga ndiyo inowanikwa munzvimbo dzakwegura uye mudzimba dzekurega basa, sezvo vagari vepakutanga ndivo vanonyanya kutarisira vatariri, asi vanhu vakanyanya uye vanhu vane zvirwere zvehupombwe vanogonawo kugadzirira kupa sachigaro nzira yekuedza. Vashandi vehofisi vanogona kushandisawo chigaro chega yoga inogadziriswa kuti iende kune dzimwe nzvimbo pakushanda .
Chii chiri muSachigaro?
Sezvo chigaro chega yoga chiri chose maererano nekugadzirisa, haufaniri kuuya kushamisika kuti chigaro chaunoshandisa hachisi chakakosha; iwe haufaniri kumhanya uye kutenga chigaro chairo yoga. Zvigaro zvine mavhiri hazvina kunaka sezvo zvisinganyatsogadzikane, asi zvinenge zvipi zvimwe zvisikwa zvichaita. Kana iwe uri pfupi pfupi, isa mazhenje kana chikwata che yoga pasi petsoka dzako kuti uzvipe nheyo yakasimba.
1 - Sachigaro Cat-Cow Chengetedza
Uyai kuzogara pachigaro nechirwere chepfungwa uye zvose tsoka patsoka. Isa maoko ako pamabvi ako kana zvigunwe zvehudyu dzako.
Pamusoro pekunyora, bvisa mutsara wako uye gurusa mapepa ako pasi uye kumashure, uchiunza mapepa ako pamapfudzi ako. Iyi ndiyo mhuka .
Pamusoro pekunyora, zvakakomberedza musana wako uye uise chiganda chako muchipfuva chako, uchitendera kuti pfudzi nemusoro zviuye mberi. Iyi ikati nzvimbo .
Ramba uchifamba pakati penzombe pane inhalation uye kati pane kubuda kwemafema mashanu.
2 - Sachigaro Akasimudzwa Maoko Pose - Urdhva Hastasana
Pakuzorora, simudza maoko ako kune denga.
Bvumira mapepa ako epfudzi kuti asvikire pasi shure kwako sezvaunosvika kumusoro uchiisa. Isa zvigaro zvako mapfupa ari pachigaro chako chechigaro uye usvike kubva ipapo.
3 - Sachigaro Pamberi Bend - Uttanasana
Pakuzununguka, pinda muchemberi mberi pamakumbo.
Rega maoko akazorora padenga kana akauwana. Rega musoro urembera.
Pakuzorora, simudzai maoko mushure musoro.
Dzokorora kufambisa uku pakati penzvimbo yekusimudza zvombo uye mberi kwemberi kakawanda, zvichifamba nemhepo.
4 - Sachigaro Yakasarudzwa Nengara - Utthita Parsvakonasana
Mushure mekupedzisira kwekunamatira kwako, gara uchingororwa.
Uya nechokumucheto kwako zvigunwe kusvika pasi pakunze kwetsoka rwako rworuboshwe.
Vhura chifuva chako sezvaunoshandura kune chakanaka pane unhale, uchiunza ruoko rwako rworudyi uye utarisa padenga. Iri ndiro chigaro chako chechidimbu checheteredzwa marefu engeri pose pose . Bata pano nokuda kwefema yakawanda. Ita ruoko rworudyi pasi pamusoro pekunze.
Kana ruoko rwako rworuboshwe rusingaregi kusvika pasi, isa bhokisi pasi payo kana kuisa kuruboshwe rwako panzvimbo yega uye tenduka kubva ipapo.
Ita nzvimbo imwechete neruoko rworudyi pasi uye ruoko rworuboshwe.
5 - Sachigaro Pigeon - Eka Pada Rajakapotasana
Dzokera kunogara.
Uya nehombodo yako yepamusoro kuti ugare kuruboshwe rwako, uchiisa bheche muchidimbu nechechiko zvako sezvaunokwanisa. Bata iri chigaro pigeon yechitatu kusvika mashanu yekufema.
Iwe unogona kufambisa bend kuti uwedzere kutambanudza kana uchida. Dzokorora nerutsoka rworuboshwe.
6 - Sachigaro Eagle - Garudasana
Yambuka gumbo rako rorudyi pamusoro pechidya chako chechipiri kune gondo pose . Kana uchikwanisa, kuvhara rutsoka rworudyi munzira yose nechemberi kuruboshwe.
Yambuka ruoko rwako rworuboshwe pamusoro pekakarurama pabheji. Bend the elbows uye uunze zvanza zvako kuti zvibate.
Simudza zvidzitiro paunodonha mapepa kubva panzeve. Tora katatu kusvika ku5 kufema.
Dzokorora kune rumwe rutivi.
7 - Sachigaro Spinal Twist - Ardha Matsyendrasana
Uyai kugara panhivi pachigaro, kutarisana kuruboshwe.
Dzorera torsi yako kuruboshwe, uchibatisisa kumashure kwechigaro, nokuda kwepasera .
Lengedzera musana wako pane imwe neimwe inoshandura uye shanduka pane imwe neimwe inowedzera kune mweya mishanu.
Sungai makumbo enyu kumativi ekurudyi echigaro uye dzokorora kuenderera kuruboshwe.
8 - Sachigaro Warrior I - Virabhadrasana I
Iye zvino chengetedza gumbo rorudyi pachigaro pamusoro pechigaro chechigaro apo iwe unosungira gumbo rezasi kuruboshwe.
Dyara rutivi rworutsoka rworuboshwe pasi pasi zvakananga kufanana nechigaro chechigaro uye ruramisa rutsoka rworuboshwe.
Chengetedza torsi yako inotarisana pamusoro pegumbo rorudyi apo iwe unosimudza maoko ako kusvika padenga pamusoro pekunyengera kunouya kumurwi I. Gadzirira zvitatu kufema.
9 - Sachigaro Warrior II - Virabhadrasana II
Pamusoro pekunyora, svinudza maoko nemaoko echokwadi achiuya mberi uye ruoko rworuboshwe runodzokera shure.
Dhirokera kuruboshwe rworuboshwe udzorere ruzivo kuruboshwe, kuitira kuti rwuve rwakanamatirana nechepamberi chechigaro.
Tarisa pamusoro pezvigunwe zvemaoko uye ubate murwi II nekuda kwemhepo mitatu.
10 - Dzokorora Warrior
Rega ruoko rworuboshwe ruuye pasi rutsoka rworuboshwe uye kusimudza ruoko rworudyi kusvika padenga kune imwe inhare yekudzokera kumurwi . Gadzirira zvitatu kufema.
Uya nemakumbo maviri kumberi kwechigaro usati wauya kuzogara nechepamusoro pechigaro chinotarisana necheboshwe uye uchifamba mumakwikwi matatu ehondo anowira kuruboshwe.
11 - Yokupedzisira Relaxation: Sachigaro Savasana
Tora maminiti mashomanana kuti ugare nemaziso ako akavharwa uye uise mujoko rako pakuguma kwekuita kwako. Iyi yakagara savasana ichabatsira muviri wako kuti uwane zvose zvinobudirira zvezvikonzero zvawakaita nekuchinja iwe muhupenyu hwako hwose.
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