Sekuve mudzidzi wega yoga, unganzwa uchinetseka nehuwandu hwezvakawanda. Usaiti. Yako yoga inoshingaira ndeyekutsvaga nguva dzose, ichikupa nguva yakawanda yekudzidza zvakawanda zvemashure. Sezvaunenge uchifambira mberi, iwe uchanzwa wakasununguka kuwedzera zvinowedzera zvinetso asi iyo pfungwa yakanaka kuchengetedza zvinhu nyore paunenge uchitanga. Zvinhu zvinokosha zvakakosha zvakakosha kuti uchengete iwe kwenguva yakareba.
Aina dzePoses
- Simira Poses:
Kuratidzika zvipingamupinyi kazhinji kunonyanya kunetsa kune vanotanga. Vanowanzotanga kuitwa mukirasi yegaga kuti vaite kupisa. Muvinyasa / flow style yoga, kumira kwakakonzerwa kwakanamatirana pamwe chete kuti iite maitiro akareba. Muchikoro cheHatha , kumira kunogona kunogona kushandiswa pane imwe neimwe nekuzorora pakati peimwe pose. - Balancing Poses:
Mizariro yevatsvaga ndiyo nzira inokosha yekuvaka simba rekutanga rinodiwa kune vakawanda vey yoga yakanyanya kufambira mberi. Kunyange zviyero zvingaratidzika zvakaoma pakutanga, uchaona kuti unogona kuvandudza zvakajeka nekugara uchiita. - Kudzokera shure:
Kudzokorora kunogona kuva zvimwe zvekunetseka kunowanzoitika kune vanotangisa, naizvozvo tinowanzotanga neimwe runyoro runobhururuka uye kuwedzerwa kwepamusoro semusumo. Sezvo tisingawanzofambidzana neizvi muupenyu hwezuva nezuva, kusagadzikana kunokosha kune utano hwepamuviri uye kurarama kwenguva refu.
Akagara Poses:
Akagara akatambanudza, izvo zvinowanzotarisa pakuisa mahudyu uye kusungirirwa kunowanzoitwa kusvika kumugumo wekirasi yegaga mushure mokunge muviri watonhora. Kuisa bhandi rakapetwa kana bhandi pasi pemuviri wako nguva dzose inzira yakanaka yekuita kuti uwedzere kunyatsonaka mune izvi.Kuzorora / Supine Poses
Zvakakosha kuti uzive kupumha kwako kunobata, kunyanya kuve kwevana, iyo iwe unokurudzirwa kuita chero nguva iwe uchida kuputsa panguva yegoga yegaga. Izvi zvinopfuurira kuenderera mberi nekuputika nekugadzirisa basa revakagara vagere, pamwe nekunyorovesa kwekunonoka, kushandura uye kuvhara.
1 - Bridge Pose (Setu Bandha Sarvangasana)
Backbend
Bhuni pose ndiyo nzira nyoro yekutanga kutarisa kumera kwepamuviri, iyo ndiyo nzvimbo yatinowanzonzi rebackbend. Iko pfungwa yakanaka yekutanga kuisa mukana uyu wekufambisa nokuti inovandudza kufamba kwepamusoro wako uye zvikwereti zvinokonzerwa nekuwanda kwekugara. Kana bhiriji richiita sedare rakanyanya, edza bhiriji rinotsigirwa rine bhokisi kutanga.
2 - Cat-Cow Yakadzika (Chakravakasana)
Backbend
Ndiyo yakanakisisa yezvinhu zvose zvepanyika: kuwedzera kwepamuviri kunoteverwa nekufamba kwepamuviri. Kufambira mberi uye kumhanya kunomuka uye kunopisa mushure, kunovandudza kuziva kwemuviri, uye inotangira sumo yekuti ungaita sei kuenzana kwevinyasa nekugadzirisa kufamba kwako kumhepo yako.
3 - Chirwere chemwana (Balasana)
Kuzorora
Haisi kuwedzeredza kudana mwana kuti ave chinzvimbo chakakosha zvikuru kune vanotanga vatsva. Kunyange zvazvo iri rakanaka kutambanudzira musana uye chiuno, ndicho chaicho kwete chikonzero chakakosha. Mwana wei pose ndiyo nzvimbo yakasarudzwa yokuzorora mune chero yega yega yekirasi. Iwe haufaniri kumirira kuti ugamuchirwe mune iyi pose. Unogona kuzvitora chero nguva yaunoda, uye zvinonzwisisika kuti uri kuterera mumuviri wako uye unoita zvakakodzera, sezvinoita mudzidzisi wako ari kutaura nguva dzose. Zvakanaka, chaiko?
4 - Cobbler's Pose (Baddha Konasana)
Akagara
Rega kukuvadzwa kunoshanda pakutambanudza mukati mako mahudyu mumakumbo emakumbo. Kana iwe ukawana chigaro ichi chakaoma, mapurogiramu anogona kuita kusiyana kukuru. Kugara pane chimwe chinhu chakafanana nebako kana bhangu rinosimudza mahudyu ako kuitira kuti mabvi ako azarure zvakasununguka. Kana mabvi ako ari akakwirira chaizvo, zvinotora mishandira yakawanda kuti uvabate. Zvisinei, makumbo anofanirwa kusununguka kuitira kuti awane zvigaro zvekutambanudza. Mhinduro ndeyokuisa bhokisi (kana chimwe chinhu chinotsigira) pasi pemabvi ose kuti avape chimwe chinhu chokuzorora.
5 - Cobra Pose (Bhujangasana)
Backbend
Cobra inowanikwa kakawanda pakirasi yekirasi mukuyerera yegaga sechikamu chezvinyorwa zvevinyasa zvekuita. Kunyange zvazvo mhembera yakazara ine maoko akajeka ndeyekudzivirira, iwe uchavaka zvimwe simba shure kuburikidza kuita zvidzitiro zvishoma umo iwe unosimudza chifuva chako usina kuisa mumaoko ako. Ichowo chinhu chinokosha kuti isungirire mapepa ako pasi pasi usati wasimudza.
6 - Corpse Pose (Savasana)
Kuzorora / Supine
Yese yega yega yega yega inogadzika yakadzika pamusana wako mumuviri pose. Iko kuchinja kunokosha kubva panguva yakashandiswa pamakumbo ako kumashure muzuva rako. Kana muviri wako wakanyatsopindira mumararamiro epanyama mukati mekirasi yegaga, zvinowanzoita kuti pfungwa yako irege kubvisa. Kuunza muviri kumanyoro kunopesana nepfungwa kuti urambe yakadzikama. Zvakaoma pakutanga asi zvinowedzera nyore nekuita.
7 - Kunyorera Kutarisa Imbwa (Adho Mukha Svanasana)
Imire
Hatigoni kutaura pamusoro pega yoga pasina kuisa pasi inotarisana nenja. Ndiyo hurukuro yevazhinji pop tsika yega yoga zvinyorwa nokuda kwechikonzero chakanaka. Icho chinangwa chemazano akawanda chamuchaita kakawanda mune imwe yega yega yega yoga. Paunotanga kuedza, zvinogona kunge zvakaoma uye zvisinganzwisisiki asi munguva pfupi iri kutevera ichava nzvimbo chaiyo yekuzorora nekudzorera zvakare. Yeuka kuti hazvina kukodzera kuva nemakumbo akajeka mune iyi pose. Kupfugama mabvi zvishoma kana zvakawanda kunoita kuti imbwa yakadzika isvike uye inobatsira vanhu vakawanda.
8 - Kuderera Kunotarirwa Imbwa Split
Kuramba / Kuenzanisa
Kuiswa kwekuenzanisa kwakakodzera kwakatangira kuvaka masimba makuru. Mune downdog split, haisi yekuti iwe unogona sei kusimudza gumbo rako. Pane kudaro, funga kuve nechokwadi chokuti chinzvimbo chechiuno chako hachichinje kunyange kana iwe ukatora rimwe rutsoka kubva pasi.
9 - Nyoresa (Sukhasana)
Akagara
Kutya kugara kwemuchinjikwa kunobata vanhu vashoma kubva pakuedza yoga. Asi hazvifaniri kuva chinzvimbo chinotyisa. Kushandiswa kweuchenjeri kwevashandi kunogona kushandura nzvimbo isina kunetseka kuva nzvimbo yekusununguka kuitira kuti iwe utange kutanga kuchinja migumisiro kune yakawanda sachigaro yakagara. Tine ruzivo rwakawanda pamusoro pokuti ungava sei wakasununguka kugara mucheka-wakabatwa .
10 - Yakapoteredzwa nechemberi Yengirose (Utthita Parsvakonasana)
Imire
Kunyange zvazvo ruoko rwezasi rwuri kuratidzwa kunze kwetsoka rutsoka pano, iyo haisi iyo nzira yakanakisisa yevanhu vakawanda. Ruoko runogona kukwira padanda rekunze kana mukati megumbo kana iwe unogona kuuya nehuma yako pachidya chako. Iyi inotevera chisarudzo nzvimbo yakanaka yekutanga. Iwe unoda kuve nechokwadi chokuti nzvimbo yako yepamusoro haigadziri kukwanisa kwako kuzarura chifuva chako kune denga.
11 - Garland Pose (Malasana)
Imire
Kukwikwidza chinhu chinowanikwa nevanhu vakawanda kumadokero metropolises yezana remakore rechi21 hazviiti zvakawanda. Zvisinei, iyo yakanyatsonaka kutenderera kumapuranga, ichiita icho chinowanzozonzi hip opener mu yoga. Zvichida zvinoshamisa, zvakakoshawo kune tsoka dzenyu, izvo zvinowanzoregererwa. Kana kukakavara kwakaoma zvikuru kwauri, zvigadzirwa zvinogona kubatsira.
12 - Half Forward Bend (Ardha Uttanasana)
Imire
Izvi zvakanyanyisa shure nechemberi zvinowanzoitwa sechikamu chekukwazisa kwezuva kuenderana . Sezvo zvakadaro, inowanzomhanyira asi zvakakosha kuti itore nguva yekushanda nayo zvakasununguka. Kuenzanisira apo musana wako wakanyatsotoroka chikamu chekuvandudza hukuru hwekuziva. Pakutanga, zvinobatsira kutarisa mugirazi. Vakawanda vedu tinofunga kuti kuchengetedza maoko edu pasi kunoita kuti izvi zvive nani zviri nani saka tinomanikidzira kunamatira panzvimbo iyo, kunyange kana ichiita kuti musana uende. Pane kudaro, rega maoko aende pamakumbo ako sepamusoro apo zvakakosha kuti uchengetedze kumashure.
13 - Half Ishe weFesheni Bvisa - Ardha Matsyendrasana
Akagara
Kurwisana kunokosha chikamu che yoga. Vanobatsira kuvandudza mararamiro emusana uye vanogona kuita kuti zvinhu zvifambire mberi mararamiro ako ekudya kana zvichidiwa (hongu, tiri kutaura nezvekudzika kwemavara ). Zvakanaka kuti uwedzere gumbo rako rezasi mune iyi pose kana zvisinganzwisisike kuti zvive zvakasimudza shure kwako.
14 - Happy Baby Pose (Ananda Balasana)
Supine
Mwana anofara inzira inoshamisa yekupedzisa purogiramu ye yoga. Ichowo muenzaniso wakanaka wekubatanidza kunokosha pakati pekuedza uye nyore mu yoga. Iwe unoda kushanda zvishoma kudzvinyirira pamakumbo ako kuti uvaswededze ivo kumakumbo, asi kwete zvakanyanya zvokuti tailbone yako inokwidza pasi. Iwe hausi kuda kuenda kune zvakanyanyisa asi pane kuti uwane nzira yepakati.
15 - Musoro kuKnee Pose (January Sirsasana)
Akagara
Pamberi pekunamatira kune zvakaoma kune ani naani ane masimba akaoma (kureva, vanhu vakawanda) asi kuvadzivisa hakuvabatsiri kuwana chero nyore. Jan sirsasana inowanikwa nyore nyore nokuti uri kutambanudza gumbo rimwe panguva.
16 - Knees, Chest, and Chin (Ashtanga Namaskara)
Backbend
Iyi ndiyo yaimbova inzvimbo yakadzidziswa kune vose kutanga yega vadzidzi semamwe nzira uye kugadzirira kwe chaturanga dandasana . Mumakore achangobva kupfuura, hazvina kufarira uye sechikonzero chikonzero vamwe vadzidzi vanomhanyira ku chaturanga vasati vagadzirira. Icho chiri chaicho chiri mundima yekukwazisa kwezuva yevakatanga. Kunyanya zvave zvakare kushamwaridzana zvakanyanya kune zvakaderera shure.
17 - Misoro Yakaenda Kumadziro Masvingo (Viparita Karani)
Kuzorora
Iwe haugone kufamba zvisina kunaka ne viparita karani sekuzorora. Izvi zvinokonzera kune ani zvake anoshandisa maawa akawanda maziso. Iwe unogona kugara pano maminitsi akawanda kuti uve netsika yakanaka yekudzorera .
18 - Low Lunge Position
Imire
Kugadzikana kwekamuri rako kwakakosha zvikuru. Edza kuita kona yakarurama nemakumbo ako epamberi kuitira kuti iwe ibvi zvive zvakananga pamusoro pechidzitiro chako uye chidya chako chakafanana nechomukati. Panguva imwe chete, chengetedza chiuno chako uye usimbise gumbo rako remberi. Vanhu vakawanda vanowanzorega kuenda zvakadzama zvakakwana mujinga rekumusoro ndokubva vanyura mumakumbo omunondo. Kukudzwa mugirazi kana iwe uchifunga kuti izvi zvinogona kuva iwe.
19 - Pose Pose (Tadasana)
Imire
Iwe uchaona tadasana pane dzakawanda urongwa hweoga hunonyanya kukosha uye iwe unganetseka kuti sei. Sezvo zvisingatarisi zvakaoma, zvakaoma kutaura kuti basa rekuenzanisa riri kuitwa sei pano uye kuti zvakakosha izvi ndezvipi zvimwe zvinowanzoita uye nokuda kwekudzidzira muviri wako wose. Kugadzira kumira kwako uye kusvika kune hukama mumakomo pose nguva dzose inzira yakanaka yekutanga sendiga yegaga.
20 - Plank Pose
Kuenzanisa
Zvingaita sezvisinganzwisisiki kudana plank pakuenzanisa pose sezvo dambudziko rekuwira pamusoro rakanaka zvishoma asi rinosvika pamwoyo wechinyiko ichi ichi: simba guru. Chinhu chakasimba chakakosha kuti vazhinji vega yoga vatarise mberi ( kurega zviyero , zviyero zvehondo ) uye plank inzira yakanakisisa yekubasa kwako kugadzikana uye simba.
21 - Piramidi Pose (Parsvottonasana)
Imire
Kuramira mberi kunokanganisa sepiramidi nzvimbo yakanaka yekudzima matanho ako. Isa ganda kune rumwe rutivi rwetsoka rwako rutsoka kuti urere guru kune imwe nzvimbo iyo maoko ako anogona kugona kusvika. Minyundo yako icharamba yakatambanudza uye ichakuongai nokuda kwekufungisisa kwako.
22 - Raised Hand Hold (Urdhva Hastasana)
Imire
Yakavakirwa panheyo yegomo (tarira kumusoro), urdhva hastasana inoda kuti iwe urambe uchidzika muvhu nemakumbo ako paunosvika mudenga nemaoko ako. Mugumisiro uyu muviri wakakwana unotambanudza, nzira yakanakisa yekuita nayo muchikamu chemukati wegoga yako yega yoga.
23 - Yakaramba Yakasangana Nesimba Guru (Supta Padangustasana)
Supine
Muchidimbu che "official" yeiyi pose, iwe uri kubata chigunwe chako chikuru mumogi yeki yeivha neminwe yako.Ikugadzirisa uku hakusi kukodzera kwakakwana kune vatangisi vakawanda.Kana iwe uchibatanidzwa nepfungwa yekubatisisa kune zvigunwe zvako, iwe unogona kunge uchifanira kukotama bhandi uye / kana kuti rega fudzi rako ribude kubva mucheki rayo. Ndosaka ruoko rwekudzivirira (AKA yoga strap) iri pfungwa yakanaka pano.
24 - Akagara Pamberi Bend (Paschimottanasana)
Akagara
Iko kune huwandu hwakawanda huri kutangira mu yoga kutanga nechikonzero chakanaka. Iyo inowanzoita shoma uye yakasimba kune vanhu vanogara zvakawanda, izvo zvinotungamirira kumarwadzo kumashure. Kutarisa iwo ose kunodzivirira uye kurapa. A
25 - Akagara Wide Angle (Upavishta Konasana)
Akagara
Kuvhura makumbo kunoita zvakasiyana zvakasiyana kubva pascimottanasana (pamusoro). Kunyangwe zvingaratidzika sechirevo chekuunza chifukidzo chako pasi, hachisi chaicho pamusoro pazvo, uye ichocho hachisi chechokwadi kune vatangi vekutanga. Pane kudaro, shingairira kuchengeta chidimbu chekudzoka, kutenderera pamapapiro mberi mberi pane kuita zvese zvakakotama nemutsana, uye kuchengetedza tsoka dzako kushanduka. Ita zvinhu izvi zvose uye hazvina basa kuti unouya sei mberi.
26 - Vashandi Vanofa (Dandasana)
Akagara
Inowanzotaurwa kuti dandasana ndiyo yakagara yakaenzana negomo pose, iyo inongorori yakajeka. Kana iwe usingakwanisi kugara wakananga, edza kuisa bhandi rakapetwa pasi pechigaro chako. Izvi zvichasimudza mapepa uye zvinonamatira mberi zvishoma, izvo zvinoisa musana mune imwe nzvimbo yakanyanyisa. Iwe unogona kuita izvi mune chero ipi zvayo yakagara pasi pose.
27 - Supine Spinal Twist (Supta Matsyendrasana)
Supine
Kushandura kunongedza nzira yekugumisa musangano wega yoga, kunyange pasina mutemo wakaoma uye wakakurumidza kupedza kuita izvi pose pakutanga kwekuita kwako panzvimbo. Nzvimbo yemakumbo yakafananawo. Vose vanogona kukotama, unokwanisa kugadzirisa gumbo repamusoro uye kubatisisa kune rutsoka rwako kana iwe uine mafungiro, kana iwe unogona kushandura makumbo zvakapoteredzana ( segondo rinopisa ) kutambanudza mahudyu ekunze.
28 - Muti Pose (Vrksasana)
Kuramba / Kuenzanisa
Muti pose isumo yakanaka yekuenzanisa. Zvakanaka kwazvo pasi; kana iwe uchinzwa uchitanga kubvarura, iwe unogona kungobuda kunze kwaro nekunze kengozi yekuwira. Edza kusaita bharari chekuenzanisa nekukanda chiuno chako kune rumwe rutivi pamakumbo ako.
29 - Triangle Pose (Utthita Trikonasana)
Imire
Vatangi vekutanga vanogona kubatsirwa zvikuru nekushandisa bhokisi pasi pechanza chavo pasi nekatatu. Iyo yakawedzera yakakwirira inobvumira rutsoka rwomukati kururamisa (pasina kuvhara mabvi) uye kuti chifukidzo chizarurire kune denga kunze kwekutendeukira kune pasi.
30 - Warrior I (Virabhadrasana I)
Imire
Hondo inosangana ndeyezvinyorwa zvekare zvinotarisa maitiro akawanda akasiyana-siyana ekuita. Warrior Ini ndakatonyanya kukunda kupfuura murwi II nekuda kwekugadzirisa kwechiuno. MuHondo I, mahudyu ose anotarisana mberi. Chigaro chechiuno chaicho chaizvoizvo chakafanana nechose mugomo pose kunyange zvazvo makumbo ari mumusangano wakasiyana kwazvo.
31 - Warrior II (Virabhadrasana II)
Imire
MuHarrior II, mahudyu anoenda kune imwe nzvimbo. Chiuno chako chemukati chinotanga kuitira kuti mapepa ave iye zvino akatarisana nechepamusoro pemate. Kunzwisisa musiyano pakati pekuzaruka (murwi II) uye akavharwa (murwi I) kurasa nzvimbo ndeye pfungwa huru yevadzidzi veku yoga. Kubata pairi zvinoreva muviri wako kuziva kunovandudza uye uri kugadzirira kugadzirisa zvinetso zvakaoma. A