Yoga Maitiro Okugadzirisa, Relaxation, uye Simba

1 - Imire Pati Yakananga

Ichi chimiro chakamira cheKat-Cow kutambanudza chakakwana pakusunungura dambudziko mumucheto wezasi nehudyu paunotambanudza nheyo.

1. Pasi kusvika muchekete nemabvi shure kwezvigunwe, maoko pamahudyu uye torso yakafanana nechomukati.
2. Dzokera shure uye utarise apo iwe unopinda, uchizarura muchipfuva.
3. Edzai uye musvitsei kunze musati muchikomberedza mushure, muchidonha musoro uye muchikanda maoko muchidya kuti muwedzere kutambanudza.
4. Funga nezvekuwedzera kuburikidza nechepamusoro kumashure uye kuchisimudzira kusvika padenga.
5. Inhale uye udzokere shure mukati mako, uchifambisa mberi uye mberi pakati pemafambiro sezvaunotevera kufema kwako.
6. Dzokorora 8-10 reps.

2 - Warrior Modified I pa Ball

Murwi I is an excellent stretch for the whole body front - the chest, abs and hip flexors. Muchidimbu chetsika , iwe unowanawo kutarisa kukuru mumhuru yegumbo rekumusoro, asi izvi zvakashandurwa shanduro inosanganisira bhora kuti riwedzere rubatsiro. Izvi zvakashandura Warrior I yakakwana kuvanhu vane vane mhuru dzakaoma kana matambudziko nekuenzanisa pavanoita basa iri.

1. Enda pamabvi pamberi pebhodhi rekudzivirira uye utore gumbo roruboshwe mberi kuenda kune mhepo kuitira kuti rive pedyo nebhokisi.
2. Svetedza mahudyu mubhola uye unyatsofambisa mberi kusvikira uchinzwa uri kutarisana nechokurudyi. Isa panzvimbo yako kuitira kuti iwe unotsigirwa zvachose pabhora.
3. Inhale uye unosundira maoko mudenga uye uri muchero unononoka, unonzwa kutambanudza mubhokisi uye abs.
4. Edzai uye shandisai maoko mushure mokumhanya kubva kubhola zvishoma.
5. Inhale maoko ako zvakare, achizorora mubhola, uye dzokorora kwemashure ma 3-5, uchifananidza kufamba kwako nekufema kwako.

3 - Chikamu Chechidiki Checheche

Chimiro cheMwana Pose ndechimwe chekusununguka kwega yoga chinokurudzira, zvichikubvumira kuti uzorore uye unyatsozorodza muviri wako. Iyi shanduro inosanganisira kutora maoko kune rumwe rutivi, izvo zvinokupa rakanaka kwazvo mumakumbo ako uye pasi muchiuno chako uye muchiuno.

1. Tanga pamaoko ako nemabvi uye ugare shure kwezvitsitsinho, uchifamba maoko mberi uye uchitambanudza maoko kunze.
2. Kana uchida, tambanudza mabvi ako akareba kuitira nzvimbo yakanyatsonaka.
3. Dzosera musoro kumusoro uye uise pfungwa pakusunungura chero kukanganisa mumuviri.
4. Kuchengeta mavoko zvakananga, kufamba maoko kune kurudyi, kunzwa kunzwa kutambanudza rutivi rworuboshwe. Bata zvishoma kumhepo.
5. Famba maoko kuruboshwe, uchinzwa kutambanudza murutivi rworudyi. Bata zvishoma kumhepo.
6. Dzokorora kakawanda sezvaunoda kuti uite zvekudzoka shure.

4 - Knee Drops

Kwenhe madonhwe akakwana kuti zvose kusimbise abs kana kutambanudza kumucheto kumashure, kunya , zviuno, chifuva, uye mapepa. Nzira yekunyengedza inokubatsira kusunungura dambudziko mumushure uye kuyerwa kwemabvi kunokubvumira kuwedzera kutambanudza uye kuwana zvakawanda kunze kwekuita. Edza kuchengeta fudzi rakasiyana naro pasi apo iwe unotenderera pamabvi kusvika pasi kuti uwedzere kure.

1. Rara pasi pasi uye uise mabvi pamusoro pemuviri, uchiwunamatira kuitira kuti shini zvive zvakafanana pasi.
2. Tora maoko uende kumativi, mapindwe kumusoro.
3. Shingairira the abs uye shandurai torsi kune kodzero yekuderedza mabvi pasi.
4. Chengetedza kuruboshwe kuruboshwe pasi pasi uye tendesa musoro kutarisa kuruboshwe.
5. Sezvaunofema, sunungura mhirizhonga mushure uye uzarure muchipfuva, uchifungidzira kuti uri kutambanudza chiuno chako.
6. Ita inenge 5 mhepo inoputika, uise mabvi mukati uye udzoke kune rumwe rutivi.