Yoga Inotanga Vatambi

by Ann Pizer

Zvakakosha kuti vamhanyi vatange kutambanudza kuitira kuti vavandudze kushanduka kwezvinhu , izvo zvinobatsira kudzivirira kukuvadzwa. Izvo zvinotevera zvinotevera zve yoga zvinotarisa mapoka makuru emasumbu anoshandiswa kana achishanda. Izvi zvinofanirwa kuitika apo masumbu atova atonhora. Kuita mashoma kukwazisa kwezuva inzira yakanaka yekudziya.

1 - Yakakanganiswa Gumbo Guru Rokumusoro - Supta Padangusthasana

Chirwere Chidiki Chakakanganiswa-Supta Padangustasana. Ann Pizer

Tanga nekurara pamusana wako kuti utambanudze makumbo. Iyi ndiyo yakatambanudzika yemhuru nemakwenzi. Edza kushandura pakati pezvakagadzika uye zvakatsika netsoka. Kana iwe uine saga yega yoga , chero bhanhire richaita. Itai makumbo maviri.

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2 - Musoro-ku-Knee Pose - January Sirsasana

Januwari Sirsasana. © Barry Stone

Zvadaro, gara uchitsvaga janu sirsasana, iyo inotarisa yakafanana neyemhanya-mhanya 'kutambanudza mhuru nemakwenzi. Itai zvose.

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3 - Cobbler's Pose - Baddha Konasana

Kuputika kweCobbler - Baddha Konasana. © Barry Stone

Itai zviso zvetsoka pamwe chete kune baddha konasana, zvinotarisa mapuranga nemapuno.

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4 - Half Lord of the Fishes Pose - Ardha Matsyendrasana

Half Lord of the Fishes Pose - Ardha Matsyendrasana. © Barry Stone

Ichi ndicho chepamusoro chepasipini twist kutambanudza shure uye mapepa. Itai zvose.

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5 - Cow Face Pose - Gomukhasana

Cow Face Face Pose - Gomukhasana. © Barry Stone

Muchiuno chikuru, asi isu tinonyanya kuda kuziva triceps pano, naizvozvo kana gumbo rinenge risinganzwisisiki, iwe unogona kungogara pasi. Tambanudza mativi ose maviri.

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6 - Kumusoro Kusangana NeGwa - Adho Mukha Svanasana

Kurutivi Kunotarisana NeGwa - Adho Mukha Svanasana. © Barry Stone

Iye zvino ngatitamei mune imwe mamiriro ekumira. Kurutivi rwakatarisana neimba imbwa inonakidza kutambanudza mhuru, hamstrings, uye mapepa. Pedal tsoka dzinononoka kunyatsopinda mumhuru dzomukati.

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7 - Lunga

Lunge. © Barry Stone

Mavhiri akaisvonaka ekutambanudza mahudhu echando. Itai zvose.

8 - King Dancer Pose - Natarajasana

Iko kutakura kukuru kwe quadriceps. Batisera pamadziro kuitira kuti iwe unogona kunyanya kufunga nezvegumbo rekumusoro. Itai zvose.

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9 - Piramidi Pose - Parsvottonasana

Ngapedzei nemamwe hamstring akatambanudza . Zvakakosha kutambanudza boka iri remasumbu, asi chenjerera kuti urege kuwedzeresa, sechigumbuso chinoputika chikukuvadza kwakakomba. Chengetedza bhandi rakakosha mumabvi apamberi sezvaunowedzera pamusoro pemakumbo. Itai zvose.

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