Unoda kuvandudza simba rako remakumbo uye tsanangudzo ye muscular ne yoga? Kumira zvinokonzera ndiyo nzira yekuenda nayo. Kuti uwedzere kusimba, edza kuwedzera nguva yako yekubata pane imwe neimwe yezviitiko izvi. Tanga nekutatu kusvika ku5 kufema uye kushanda kubva ipapo. Tinowanzofambira mberi nekukurumidza kuburikidza neizvi zvinowedzera mubhuku rekuyerera, asi kuvabata kwenguva yakareba kune zvakasiyana. Chengetedza chidya chako chibatanidze mukati mese nekukotamisa mabvi ako.
Makumbo ako anogona kuzununguka pakutanga asi zvakanaka. Kuenzanisa zviyero inzira yakanaka yekuisa pfungwa pamasimba emakumbo asiwo kuunza mukati.
Vatangesi
Kurutivi Kunotarisana NeGwa - Adho Mukha Svanasana
Downdog inowanzonzi yekuzorora pose, asi zvese ndezvechokwadi kune maoko ako. Kucherechedza uremu hwako kumashure mumakumbo ako, ayo kazhinji anowedzera musimba musimba, anopa maoko ako kupera kubva pakutakura uremu hwako. Saka iva nechokwadi chekuti chiuno chako chirambe chakakwirira uye zvitsitsinho zvichifambidzana nechokudenga mune iyi pose.
Yakawedzerwa Kumativi Angle Pose - Utthita Parsvakonasana
Pane kazhinji kusimbiswa pamusoro pechigaro chemaoko munharaunda iyi, asi hazvibatsiri kana iwe uchizorora musungwa wako pahudyu yako kana kuunza ruoko rwako kusvika kune imwe nzvimbo chero bedzi iwe uchigara wakadzika mumabvi ako epamberi. Tarisa pakuita chidya chako chichienderana nechepasi nepamabvi pamusoro pemakumbo uye rega ruoko ruwire pasi.
Mountain Pose - Tadasana
Kunyange iyo yakajeka yezvimiridzo zvinomira zvinogona kuita basa kana iwe ukaramba uchingobatanidzwa.
Pamakumbo, izvi zvinoreva kuparadzanisa zvigunwe zvako zvakakura nekukwira pamisungo yehudyu. Mahudyu ane kutenderera kwemukati mukati, uko kunoparadzira mafupa.
Piramidi Pose - Parsvottonasana
Zvakare, zvose zvayo pamusoro pokuchengeta mishonga yako yakashanda mune iyi pose, zvishoma nezvishoma mahudyu achikotamisa mabvi.
Muchengetedze mumabvi apamberi uchachengetedza majoi ako munguva refu, kunyanya kana iwe unowanzotadza kuwedzeredza.
Akasimudza Maoko Pose - Urdhva Hastasana
Kuenderera mberi nekubatana uye kurongeka kwawakagadzika mumakomo pose (pamusoro).
Kuramira Mberi Bend - Uttanasana
Chimwe chikonzero chekuti tinoita zvakadaro kazhinji kuti zviri nyore kuronga panzvimbo panzvimbo yekuenda nayo nguva nenguva. Kuti uwedzere bhendi yako mberi, rega kutenderera kwako kubve kubva pamapanga panzvimbo pekumucheto kwezasi.
Simira Straddle Pamberi Bend - Prasarita Padottanasana
Ndizvo zvakaita uttanasana, asi nemakumbo oga. Kunyangwe zvinowanzofungidzirwa kuti "chinangwa" chechiyi ichi ndechokutora musoro wako pasi, hachisi chokwadi nezvazvo. Ichokwadi, ini ndinowanzoona vadzidzi vachitora mamiriro akajeka kuitira kuti misoro yavo ivhare pasi. Ndinokurudzira kutora tsoka dzisingasviki kudarika anenge mamita matatu (kupa kana kutora, zvichienderana nekukwirira kwako) kubva pakuwedzera zvakasvinudza mahudyu ako kuti apfeke uye aparadze.
Muti Pose - Vrksasana
Kuenzanisa kwekutanga kunowedzera vanhu vakawanda. Cherechedza paunoisa rutsoka rwako paunenge uchiisa kune rumwe rutivi. Endai kumusoro kana pasi pemabvi, muchidzivirira kubatana. Iwe unogona kunge wakanyarara uye zvakanaka.
Triangle Pose - Trikonasana
Kungofanana ne prasarita padottonasana (pamusoro), usaedza kuendesa mheto yako yakawanda mukuedza kuisa ruoko rwako pedyo nepasi.
Iko pose hazvisi izvo zvezvo. Icho chokuita nekugadzira nheyo yakasimba mumakumbo anokubvumira kuti uzarure chifukidzo zvakakwana.
Warrior I - Virabhadrasana I
Warrior anoona nzvimbo yakanaka kuti atange mararamiro ekumira akamira . Mumurwi I, mahudyu anotarisa mberi. Edza kuparadzanisa tsoka dzako kumativi emakumbo edu kana iwe uchinzwa sokuti zvakaoma kuchengetedza hup point kumakumbo ako kumashure akatarisana mberi.
Warrior II - Virabhadrasana II
Warrior Ii kazhinji anotevera mushure mokurwisana nemurwi I, asi zvinoda kuvhurwa kwehudyu kune rumwe rutivi. Gara wakadzika mumabvi apamberi kuti ushande masaga.
Pakati pepakati
Awkward Chair - Utkatasana
Kuti uise pfungwa pamakumbo, ndezvenyaya yekuti iwe unogona kusvika sei uye unogona kubata nguva yakareba sei. Ndinoona zvichibatsira kuchengeta mahudyu achiomesa pamwe chete uye kufunga nezvemakumbo senhengo imwe chete. Ujjayi breaths inokoshawo.
Eagle Pose - Garudasana
Egondo inogona kutevera kubva utkatasana (pamusoro pepamusoro) nokuti makumbo ako atova mune zvakakosha nzvimbo. Kupeta makumbo ako nekuenzanisa kunoita kuti izvi zvive zvakasimba kusimbisa zvakare.
Half Moon Pose - Ardha Chandrasana
Imwe mukana wekushanda pamasimba emakumbo nekuenzanisa. Mutsipa wakamutswa unofanirwa kuramba uchiita sechinhu chinoshanda pano semuyo wakamira.
King Dancer Pose - Natarajasana
Kuenderera kwebasa kwakatanga mumuti pose (pamusoro). Inobatsira kutarisa kwako kuti uve ne drishti kana nheyo iyo isina kufamba.
Reverse Warrior
Kuti ugadzire makumbo, yeuka kuti kunyange sechiedza chako chinotsigamira shure, gumbo rekumusoro rinofanira kugara rakakomberedzwa nemabvi ako pamusoro pako.
Yakabviswa Triangle Pose - Parivritta Trikonasana
Iyo yakagadzirirwa kuti makumbo adzike zvakanaka kubva piramidi pose (pamusoro). Makumbo anoshanda sechinhu chakachengetwa chinotsigisa chekuisa, kupa nzvimbo iyo chifukidzo chinogona kuvhura, saka chengetedza kushanda zvakasimba pasina kuvhara mabvi ako.
Warrior III - Virabhadrasana III
Ndinokurudzira kuita izvi kuisa nemaoko ako muchiuno kuitira kuti iwe unzwe kana vakagadzikana. Mikana ndeyokuti rutivi rwegumbo rakasimudza ruchada kubata, saka shingai kurisvibisa muchipa kana muchichengeta gumbo renyu rakafanana nechomukati.
Akafambiswa
Revolved Half Moon Pose - Parivritta Ardha Chandrasana
Iyi pose inowedzera zvakanyanya uye zvose zvinoenderana nekusimba kwegumbo rako. Kuenzanisa uye kusvetuka chinhu chakawanda chebasa, kwete kureva kuchengeta gumbo rakasimudzwa rakakwirira uye rakarurama.
Wheel Pose - Urdhva Dhanurasana
Girasi pose inoda mitsipa yakasimba kusimudza muviri wako uye kutakura huwandu hwehutano sezvo iwe unobata nzvimbo. Zvakakosha kuchengetedza tsoka dzako kuti dzirege kubva uye mabvi achigunun'una kusvika mukati mako.