Mune pamuviri wakakwana, hapana chikonzero nei iwe usingakwanisi kuita vinyasa kufamba yega yoga zvakanaka kusvika kune chetatu chetatu chero bedzi iwe uchinzwa. Zvisinei, sezvo dumbu rako rinokura kune mamwe mazano anokurudzirwa kugadziriswa kwemazuva anowanzoita kuti uzonzwa wakasununguka uye kubatsira kugadzirira muviri wako kuti utaure. Iwe unogona kutanga kuisa izvi panguva chero ipi zvayo paunenge uine pamuviri, zvose mukirasi uye kumba. Zuva rinotevera risati rasununguka kukwazisa kwezuva rakabva pane shanduro yakadzidziswa naMia Borgatta weMa Yoga muNew York City.
1 - Simba Rakasimudza Pose - Urdhva Hastasana
Tanga nekumira mu tadasana , asi tora tsoka dzako dzakapetana semakate ako.
Inhale.
Ita maoko ako kumusoro nepamusoro pepakati chemoyo ndokubva wasvika maoko ako kumucheto uchiuya mu urdhva hastasana . Zvichindwe zvinogona kupindirana pamwe chete kana kuti iwe unogona kuparadzanisa mafudzi emafudzi ari kure, chero zvese zviri nyore. Bvisa mapepa ako kubva kure nenzeve dzako.
2 - Chikwata cheCamper's Pose
Exhale.
Bendama mabvi asi uchichengeta tsoka uye yakafanana. Pasi pamakumbo acho kusvika pakufanana kusvika pasi. Zvakanaka kana iwe usingauyi zvakadaro zvakare. Uya nemakumbo ako pahudyu dzako uye dzvinya zvanza zvako kumoyo wako mukati me anjali mudra . Izvi zvinonzi nzvimbo yemusasa, nokuda kwezvikonzero zviri pachena. Inopiwa sechimwe chinhu chakakwana kune benderedhi yepamusoro nokuti inobvumira nzvimbo yebonde, iro rinowanzozvinzwa zviri nani pamuviri wakabatanidzwa, pamwe nechokuwedzera kwehup opener.
3 - Rongedza Nebato Rokumusoro Pamberi
Inhale.
Uyai nemichindwe gorofa mukati memakumbo , uye tora rutsoka rworutsoka kumucheto wemuviri wako kune imwe nzvimbo. Cherechedza kuti rutsoka rworuboshwe rwuri kunze kwechiko chako nekuda kwekushandurwa kwepatatal. Zvakare, izvi zvinowedzera nzvimbo yemuviri uye inenge yakawanda yokuvhura kwechikafu kupfuura chimiro chetsika. Uyai kumutiro wako wemunwe kana iyo ichinzwa zviri nani kupfuura mapapiro akare.
4 - Prenatal Plank Pose
Exhale.
Tora rutsoka rworuboshwe kumashure kuti ubatane nekodzero muhotera . Kana iwe usati wambojaira kuita mapuranga, iwe unogona kudonha mabvi ako pasi.
Kazhinji iwe unogona kuderedza chaturanga kana mabvi, chifuva, chinyi pamhepo yakafanana. Muchidimbu ichi, tora inhale mu plank uye enda kune imwe danho rinotevera.
5 - Prenatal Chaturanga Dandasana Variation
Exhale.
Drop the knees to the floor if they are not there already. Bend the elbows straight back as your down torso to chaturanga dandasana . Makumbo, chifuva, chinyi , uye cobra hazvibatsiri pano nokuti zvinenge zvichiitwa nedumbu pasi. Kumusoro inotarisana imbwa inowanzoputika nokuti yakaisvonaka zvakanyanya pamusana kumashure nechecheche rakaberekwa.
Inhale.
Ruramisa maoko ako, udzose ruti kumashure kumapuranga.
Kana izvi zvichinyanya kuwanda, zvidire uye uuye kubva pamba kusvika kune imwe imbwa.
6 - Kumusoro Kusangana neDha
Exhale.
Dzokera kumashure kunotarisana nenja . Izvi zvakanyanya kufanana nejasi rakadzika pasi pasi kunze kwekuti iwe unogona kutora tsoka dzako zvishoma kupfuura nguva dzose kana uchida.
Mushure mekupedzisira mumutatu wako wechitatu, unogona kutanga kutanga kudzivisa kunyange zvinyoro zvinyoro zvakadai sembwa pasi, kunyanya kana mwana wako atova mumusoro. Chimwe chechina-tafura yepamusoro-soro nzvimbo yakanaka.
7 - Rongedza Nekodzero Yezvokutanga
Inhale.
Tora rutsoka rworudyi mberi kune kunze kworuoko rworudyi rwuri kupinda munharaunda. Zvakanaka kana rutsoka rwako rusingarambi rwuri mberi kwetara rako mune imwe danho. Tora matanho maduku mashomanana kana kubatsira mberi neruoko rwako kana zvichidiwa.
8 - Camper's Pose
Exhale.
Tora rutsoka rworuboshwe kusvika mberi kwembambo yako kunze kwekuruboshwe. Uya nemapapiro ako pamabvi ako kuti adzokere kumusasa wekambi.
9 - Simba Rakasimudza Pose - Urdhva Hastasana
Inhale.
Ruramisa makumbo ako uye uise maoko ako kumusoro nepamusoro pepfungwa yako kusvika padenga sezvo uchidzoka kwawakatanga.
Dzokorora zvose zvakakonzera kutora rutsoka rworuboshwe kumashure.