Kuvaka Zvivako uye Kuita Yoga Zvishoma
Chimwe chezvinhu zvakaoma zvikuru pamusoro pekuita yoga pamba chirikufungidzira kuti kuenzanisa sei zvinowedzera. Mushure mokunge iwe uchitora zvidzidzo zvakawanda, unogona kutanga kuona kuti kune dzimwe mapurogiramu ayo vadzidzisi vanotevera nekudzoka, asi vatangadzi vanowanzodikanwa rubatsiro ruduku.
Izvi zvinotevera zvishoma zvishoma zvinokodzera vadzidzi vatsva vega yoga . Iwe unogona kuzviita zvakasununguka kana kuvashanyira pamwe chete kuti uve nenguva yakareba.
Vashandise sezvivako zvekuvaka uye, nekutengesa zvishoma uye kukanganisa, iwe uchakurumidza kuiswa nehuwandu hwezvingasarudzwa zvekugara kumba kwako.
Warmup Yoga Pose Routine
1. Warmup Kuenzanisa : Nyaya inopisa inopisa-inogunzva inobata pamatambudziko makuru ekubatana kwemuviri. Iwe unogona kuita zvishoma zveizvi zvinokonzera kana iwe ukazoenda kuchikoro mangwanani-ngwanani kana uchitenderera zvakakwana paunenge uchiita pamba.
- Tarisa: Hips, mapepa, musana
- 10 kuwirirana: Pelvic tilts, gumbo rakadzika, ziso retsono pose, pose pose, maoko egondo, nyore nyore, ganda-gwai rakadzika, rinotarisana nenyoka, kuvharwa kwemwana, uye mwarikadzi pose
2. 10 Yoga Yoga Maitiro : Yoga maitiro haafaniri kutarisa semapenzi, kushandiswa kunokonzera kushanda. Izvo gumi zvinowanikwa munyaya idzi zvinogona kunge zviitiko zvaunoziva kwauri. Uzviite nguva dzose, uye iwe zvechokwadi uchaona mutsauko mumuviri wako.
- Tarisa pfungwa: Kusungirira uye chiuno
- 10 kuwirirana : Mountain pose, yakasimudza maoko, inomira mberi bend, garland pose, lunge pose, plank pose, vashandi pose, vanogara mberi bend, musoro kumabvi pose, uye anofara mwana pose
3. Zuva nezuva Gara Rinoyera : Izvi zvinotevera-kuenda kune zvakakanganiswa zvemuitiro mutsva unogona kuita zuva rimwe nerimwe. Ichowo nzvimbo yakanaka yekutanga maitiro akawanda. Pamazuva aunenge uine nguva yakawedzerwa, wedzera pane imwechete kana kupfuura pane zviri pasi apa.
- Tarisa pfungwa: Masangano, zviuno, musana
- 10 mamiriro ekutevedza : mapapiro, mapoka-makumbo-makumbo anotambanudza, kutarisana nenja, kubhururuka, kurudyi kwemakumbo, gomo pose-yakasimudza ruoko pose, imire mberi bend, pigeon pose, mwana anofara, uye chitunha pose
Wedzera Yoga Yako Kurasikirwa Nzira
4. Kukwazisa kwezuva : Kukwazisa kwezuva ndeyekutanga kwezvinhu zvinokuendesai kubva mberi kwemuviri wako kumushure, uchidziya muviri wose sezvaunoenda. Nokuda kwechikonzero ichi, inowanzoitwa pakutanga kwevinyasa yoga makirasi uye ndiyo nzira yakanakisisa yekutangira chiito chemusha zvakare.
- Tarisa: Muviri wose
- 8 kuenzanisa: Mountain pose (tadasana), mberi bend (uttanasana) kuti igare yakadzika shure, plank, mabvi-chifu-chin (chaturanga dandasana), cobra (kana kumusoro inotarisana nenja) gomo pose
5. Chimiro Chimiro Chimiro : Ichi ndicho chirevo chekuyerera kwemasere emasere ekumira akamira. Izvo zviyero izvo vadzidzisi vegaga vanowanzoshandisa mumatangi ekutanga '.
- Tarisa: Misoro, kunyanya mahudyu nemisasa
- 8 kuwirirana : Kuderera kunotarisana nenja, lunge, murwi I, murwi II, kudzokera kumurwi, kuparadzaniswa kwema angle pose, katatu, hafu-mwedzi, uye pasi inotarisana nenja
6. Warrior Sequence : Ichi ndicho chidimbu chinopfurikidza kupfuura chekare, asi chinetso chakaoma zvikuru sezvo ichi chinosanganisira zvimwe kuenzanirana kunotarisa zvakanyanyisa pamasimba makuru.
- Tarisa: Mitsipa, nheyo
- 5 kugoverana : Mountain pose, murwi I, murwi anozvininipisa, murwi II, kudzokera murwi, murwi III
7. Simba Yoga yeVatangi vekutanga : Kuti iwe uende mukati- kati unofanana ne inversions uye zviyero zvehondo, unoda kuvaka simba rako, kunyanya mumoyo. Izvi zvakagadzirirwa kukuendesa iwe ikoko.
- Tarisa: Core, maoko, uye makumbo
- 9 sekuenzanisa: Kurutivi rwakatarisana nenyoka, plank, chaturanga dandasana, dolphin, dolphin pushups, downward dog split, awkward chair, standing split, tree pose
8. Kuvandudza Kutsigira Kwaunofunga : Nokugara uchiita, iwe uchashamiswa kuti unogona kuchinja huwandu hwako hwekushandura. Nyaya idzi dzakaputsika muzvikamu zvitatu zvekutarisa, uye zvose zvinowanikwa zvinowanikwa kune vakawanda vatangotanga.
Iko pfungwa yakanaka yekuita izvi zvinoswedera pedyo nekuguma kwekuita kwako apo iwe watotonhora.
- Tarisa: Mahedheni, mahudyu, uye mapepa
- 10 kuenzanirana : Yakakodzwa huru yezvigunwe, yakamira mberi bend, katatu pose, yakagara yakareba-yakasungwa, ziso retsono, shongwe yejinga, njiva, gondo, bhujiro, mhou inosangana pose
Cool Down
9. Seti Hip Stretches : Shandisai kupisa kwawakavaka kuti uwane zvakadzama muhudyu mako uye hamstrings nekatevedzana rezvigaro zvinosangana, kusanganisira mberi kutengesa.
- Tarisa: Hips uye mashizha
- 5 Izvo zvinotevera : Cobbler's pose, mabheji kumakumbo pose, mhou inosangana pose, musoro kumabvi pose, yakagara yakazara maronda
10. Relaxation Sequence : Kuderedza pasi nezvipfumbiso zvinomwe zvekuzorora. Tsvaga maitiro mashomanana ekudzorera postures uye savasana . Izvi zvinogonawo kumira moga pamazuva apo iwe unongoda maminetsi mashomanana ekuzorora.
- Tarisa pfungwa: Zvose zvekuzorora
- 8 kuwirirana : Pigeon pose, bhiriji yakatsigirwa, mwarikadzi akadzikama, supine musana waro, anofara mwana, makumbo pamusoro pemadziro, chitunha pose, nyore pose