1 - Kuderera Kunotarisana Imbwa - Adho Mukha Svanasana
Kudzidza kuisa zvinokonzera pamwe kuti zviyerere zvakasununguka ndeimwe yematambudziko makuru apo uri kuedza kuita yoga kumba. Ndinogara ndichikurudzira kutanga nezuva kukwazisa kana iwe wakanamatira, asi iwe unoda chimwe chinhu kuwedzera kune avo vakakurumidza. Izvi zvakatevedzana zvinokonzerwa kuti zvikwanise kuti icho chikwereti. Kana iwe wakatora mashoma mashoma egaga, iwe zvichida wakamboona izvi zvinokonzera nokuti vose vese vanoverengeka. Kuwana ipapo kuyerera pamwe chete kuti uite zvisizvo zvisina kufanana hazvioma, zvinongotora maitiro.
Iwe uchaita zvose zvinokonzerwa nemakumbo anofamba mberi, zvino tora vinyasa uye ita rutivi rworuboshwe. Kudzokorora mativi maviri maitiro mashomanana ndiyo nzira iri nyore yekuwedzera yako workout. Edza kutora 5 yakadzika ujjayi inopfutidza nguva yokutanga yaunofamba nayo. Muchibvumirano ichi chakareba, une nguva yakawanda yekusimbisa kurongeka kwako zvakarurama. Nguva inotevera kuburikidza, garai muga yega yega yega 3 mweya. Nguva yekupedzisira, edza kufambisa pamhepo yose kuti isimbise hupenyu hwemhando dzakatevedzana.
Izvo chete zvinogona kudiwa iwe unogona kubvisa . Icho chisarudzo chakanaka asi chinogona kuva chakanaka kuti uve nechipo kana iwe kazhinji uchishandisa imwe. Kana iwe usina imwe, usafunganya. Iwe unogona kuita nguva dzose nekuita chimwe chinhu chaunenge uine pamba.
Ngatitangei
Tanga mararamiro ari pasi akatarisana nenja . Kana iri yako yekutanga pasi imbwa yezuva racho, tora mhepo shomanana kuti uende kunze kwemakumbo ako uye ugare mukati mavo.
2 - Lunge Pose
1. Pamusoro pekudzivirira, tora rutsoka rworudyi mberi nerutivi rworudyi apo iwe unopinda munzvimbo yakamira. Ita kuti zvigunwe zviri pamakumbo ako ekurudyi zvigadzire kumusoro neminwe yako kuruoko rwako rworudyi.
2. Kana rutsoka rusingaiti kuti ruve rwese rwuri mberi kwechigadziro pachako, shandisa ruoko rwako rworudyi kuti ubatsire mberi.
3 - Warrior I - Virabhadrasana I
1. Kuratidzira bhora retsoka dzako rworuboshwe, uchinge wakadonhorera chitsitsinho chako kuruboshwe. Rutsoka rwako ruchave rune anenge 45-degree angle.
2. Pamusoro pekudzivirira, simudza maoko ako muHarrior I. Iva nechokwadi chokuti zviuno zvako zvose zviri kutarisana nechepamberi chematehwe. Kana izvi zvakaoma, edza kuwedzera mararamiro ako nekufambisa netsoka imwe kumativi ekumucheto kwako.
3. Simbisa bhandi rako rokutanga kuitira kuti gumbo rako rokurudyi rifambe richienda kune rimwe rakafanana nechomukati.
4 - Warrior II - Virabhadrasana II
1. Pakuzorora, svinura maoko ako kuitira kuti zvive zvakafanana nechomukati. Panguva imwe chete, tora kuruboshwe rworuboshwe, kuitira kuti uuye muHarrior II .
2. Tora nguva kuti uone kuti iyi inzvimbo yakasiyana yakasiyana neyeMurwi I. Pane kutarisana nechepamberi pamakumbo ako, mahudyu ako ikozvino akatarisana necheboshwe. Iva nechokwadi chokuti mahudyu akaenzana.
3. Ramba uchichengetedza mabvi ako akarurama. Cherechedza kana mabheji ako echokwadi achida kutamira kumativi ekumusoro ndokuiswededza zvakare pamusoro pechidzitiro chako chekurudyi.
5 - Dzokera muhondo
1. Pamusoro pezvinyorwa, farira ruoko rwako rworudyi mberi mberi masendimita mashoma uye uite kuti udzokere shure pamusoro pezeve yako yekurudyi apo iwe unopinda muchirwere chekare .
2. Rega ruoko rwako rworuboshwe runofambise chiuno chako rworuboshwe uye ugare zvishoma pachidya chako kana mhuru.
3. Mutsoka wakarurama unoda kururamisa. Usazvirega!
6 - Yakapeteredzwa nechemberi Yengirose - Utthita Parsvakonasana
1. Panyaya yakaoma, svika kune imwe nzvimbo yakakoshesa kumativi ose nekutenderera ruoko rwako rworudyi mberi kuti ugare pakatarisana nechepamusoro (iwe uchiri kufanana pasi).
2. Ruoko rwenyu rworuboshwe runosvika zvakananga kusvika padenga.
3. Kana zviuno zvako zvakanyanya kuzaruka, unogona kusarudza kuunza ruoko rwako rworudyi pasi mukati kana kunze kwerutsoka rworudyi. Shandisa bhokisi rako pasi poruoko rworudyi, kana zvichidikanwa.
4. Wedzera pane chero ipi zvayo yakashandiswa pamakona akasiyana iwe waunoda. Kana uri kutarisana nehutano urwu kanopfuura kamwe chete, unogona kuwedzera mukusiyana kwako pane kupfuura kunotevera.
7 - Triangle Pose - Utthita Trikonasana
1. Pamusoro pekunyora, ruramisa gumbo rako rokurudyi rinouya nepakateterera pose pose .
2. Ruvoko rwako rworudyi runogona kuzorora pamucheka wako, chiuno, kana bhokisi rakaiswa kunze kweruoko rwako rworudyi.
3. Wedzerai ruoko rwenyu rworuboshwe pamusoro pepamusoro.
4. Funga nezvekuvhara huputi hwezasi kuruboshwe rworudyi uye kuruboshwe kuruboshwe.
5. Dzorera kune denga kuti uzarure chifuva chako.
8 - Half Moon Pose - Ardha Chandrasana
1. Isa ruoko rwako rworuboshwe kuruoko rwako rworuboshwe. uye nyaradza gumbo rako rokurudyi nokurikomberedza zvishoma.
2. Tambanudza ruoko rwako rworudyi mberi kusvikira ari 12-18 masendimita pamberi pegumbo rorudyi uye anenge masendimita matanhatu kusvika kurudyi. Tora bhokisi pasi pechanza chako, kana zvichifanira.
3. Simudza rutsoka rwako rworuboshwe rwakafanana nechepasi kuti uite hafu mwedzi pose .
4. Ruoko rwako rworuboshwe rwakatambanudza ruoko rwako rworudyi.
5. Ruramisa ruoko rworuboshwe runotarira kune denga uye udzose kutarisa kuruboshwe.
9 - Kuderera Kunotarisana Nyoka
1. Dzokera kumashure kunotarisana nenja.
2. Zorora pano nokuda kwekufemerwa mashomanana kana kutora vinyasa kana kuti zorora muhutu hwemwana usati wadzokorora zvikamu zvose kuruboshwe.