Kutsvaga kugara kwega yoga maitiro ekuwedzera kune wako? Urongwa uhwu hunosanganisira vose vanogara vanoita kuti tati tataridza, vakarongeka muhutano kubva pane zvidzidzo kuenda mberi. Kushandura hutano kuchakutora iwe kumirairo yakazara yega yega pose. Kana iwe uri kutarisa dzimwe nzira dzekumira mumamiriro ezvinhu, tarisa mazita edu echigaro chinosangana .
Easy Pose - Sukhasana
Iyi ndiyo imwe nzira yekuita nyore pose pose , asi sezvinoratidzwa nezita racho, iyi pose inofanirwa kuva chigaro chinotinha. Kana izvi zvisarudzo zvisingashandi kwauri, tora chero nzvimbo yakasimudzwa. Kugara pahombodo kukwidziridza mahudyu kunokurudzirwa pano.
Thunderbolt Pose - Vajrasana
Vajrasana inzvimbo yakakotamira pasi uye chigaro chekugara pamakumbo ako. Ndiyo imwe nzira yakanaka kune pose zviri nyore pose (pamusoro).
Vashandi Pose - Dandasana
Vashandi pose vanowanzoti yakagara yakakwana segomo pose . Sezvo gomo rinogadzirisa kurongeka kwevakawanda vanomira, vashandi ndiyo inotangira kune vakawanda vanogara vachida.
Akagara Pamberi Bend - Paschimottanasana
Pane nzira dzakasiyana dzekupinda paschimottanasana , asi ini ndinoda kuedza kuchengetedza mushure mokuputika uye apo iwe unonongedza mapepa mberi.
Akagara Wide Legged Straddle - Upavistha Konasana
Paunenge uchigadzirira upavistha konasana , haufaniri kuenda kune imwe nzvimbo yakakura yakareba nemakumbo. Kunzwa kutambanudza mukati memakumbo mukati ndiko kwakajairika, asi haufaniri kuenda kunoparadzana zvakakwana.
Kuputika kweCobbler - Baddha Konasana
Cobbler's pose inogona kuendeswa kune benderera mberi kana zvipembenene zvako zvichibvumira. Chiedza chekumanikidzwa nemapuranga ako pamakumbo ako chinogona kuwedzera kutambanudza.
Half Lord of the Fishes Pose - Ardha Matsyendrasana
Half ishe wehove anozivikanwawo seakagara pasi mushure. Zvakakosha kuchengeta rutsoka rwako rutsoka uye kugara mapfupa akaiswa pasi pasi pano kuitira kuti une chimwe chinhu chekugadzirisa twist.
Cow Face Face Pose - Gomukhasana
Cow face pose pose inowanikwa muzvikamu zvemafudzi nepamusoro maoko asingawanzoshandiswa nevakawanda vedu. Usashamiswa kuona kuti zviri nyore kwazvo kusunga maoko kune rumwe rutivi kupfuura rumwe. Mhando iyi yemasymmetry yakakurumbira sezvo vanhu vazhinji vanofarira ruoko rumwe kune rumwe.
Half Lotus Pose - Ardha Padmasana
Half lotus yakanaka kubvisa nzira panzira ye lotus yakazara (ona pasi apa). Sezvo hoti yakazara inogona kunge yakaoma zvikuru pamabvi, vadzidzi vakawanda vega yoga vanosarudza iyi shanduro, iyo inogona kushandiswa kugadziridza kufungisisa.
Hero Hero - Virasana
Hero inosanganisirawo kunaka kwekufungisisa. Vanhu vazhinji vanozviwana zviri nyore kuchengetedza musana unoisa mukati muno pose pano pane nzvimbo dzakasara pamakumbo apo agere kwenguva refu. Izvo zvakare chikwata chikuru chinotambanudza .
Ngarava Pose - Navasana
Kana iwe uchiona zvakaoma kuchengetedza iyo yakanaka V-chimiro nemakumbo ako zvakananga muchikepe pose , kufugama mabvi, kuchengetedza shins parutivi kusvika pasi. Izvi zvinofanira kubatsira iwe kuchengetedza musana wako wakarurama uye mahudyu ako akasimudzwa.
Head-to-Knee Pose - January Sirsasana
Paunopfuurira mberi mujanu sirsasana , edza kuenzanisa torso yako kuitira kuti uri kupeta pamusoro pemakumbo ako akareba pane nzvimbo iri pakati pemakumbo ako.
Musoro Wakagadziriswa Kumakumbo Ose - Parivrtta Janu Sirsasana
Vadzidzi vanowanzotora zvigunwe zvavo zviduku mune janu sirsasana yakashandurwa pavanoshandisa kuzarura chifuyo kusvika padenga. Kana akabata zvigunwe zvako zvichiita kuti chifukidzo chako chidzike pasi, peta bhosi rako uye ubatisise kumusoro wemusoro wako pane.
Pigeon Pose (Prep) - Eka Pada Rajakapotasana
Kana nhete yako iri munzira kubva pasi pasi pigeon prep , shandisa zvipfeko pasi pechiuno chako kuti uuye nechomukati kuti uhuwane nacho usati wapfugama mberi. Vaya vanoita bendy mumupfudzi nemapfudzi vanogonawo kushanda nenzara yakazara .
Knee to Ankle - Agnistambhasana
Knee kumakumbo inonziwo njiva mbiri uye unoona kuti nei. Chengetedza tsoka dzako dzichinetseka uye uuye nemashizha akafanana neanoita seanokwanisa kuenda mberi kwepamuviri wako.
Heron Pose - Krounchasana
Kufanana nehova pose (ona pamusoro), zviri nani kukotamisa bheji rako rakapfurikidza mumasononi pane kuti rirambe rakananga uye kuguma nemutsana wakaenderera mberi. Nzira yakanaka yakananga yakatonyanya kukosha kupfuura gumbo rakarurama.
Marichi's Pose - Marichyasana I
Mu marichyasana Ini , iva nechokwadi chokuti unokwanisa kutora musungo usati watanga kuenda mberi kunamatira. Kana iyo yakasungwa isipo, gara uri panzvimbo yakarurama.
Lotus Pose - Padmasana
Lotus inowanzofungidzirwa sequintessential yoga pose, asi inofanira kutaurirwa nekuchenjerera nevatangi. Kune imwe nzvimbo, ona hafu yejasi (kumusoro).
Compass Pose - Parivrtta Surya Yantrasana
Kana iwe uri rudzi rwevanhu vanogona kukanda gumbo renyu nyore nyore mushure memusoro wenyu, kambasi pose inenge yakarurama. Kana zvisina kudaro, kune zvakawanda zveimwe nyundo inotanga kushanda.
Monkey Pose - Hanumanasana
Kunze kwekuti iwe uine hamstrings yakazaruka, shanda pa hanumanasana nematombo maviri kana matatu asingabatsiri. Iwe unoda kamwe chete kuvhara pasi pechimwe nechimwe uye iwe unogona kuisa rimwe pasi pechidya chako chepamberi kuti uwane rubatsiro apo iwe unoswedera zvakakwana kusvika pasi. Ita zvishoma nezvishoma pano kuti usapinda dambudziko.