Zomangamanga ndi Yoga Yochita Ntchito
Imodzi mwa zovuta kwambiri zokhudza yoga panyumba ndikutulukira m'mene mungagwirizane. Mukatha kutenga makalasi ambiri, mukhoza kuyamba kuzindikira kuti pali mapepala ena omwe aphunzitsi amatsata mobwerezabwereza, koma oyamba kumene amafunikira thandizo pang'ono.
Zotsatira 10zifupizi zonse ndi zoyenera kwa ophunzira atsopano a yoga . Mukhoza kuzichita mwachindunji kapena kuyendetsa pamodzi kuti mukhale ndi nthawi yayitali.
Agwiritseni ntchito ngati zomangamanga ndipo, pogwiritsa ntchito mayesero ndi zolakwika pang'ono, posakhalitsa mudzakhazikitsidwa ndi zinthu zambiri zomwe mungachite pakhomo panu.
Warmup Yoga Kutaya Njira
1. Kuwombera mkangano : Mndandanda wotsitsimula mwamsanga umakhudza mbali zazikuluzikulu za thupi. Mukhoza kuchita zochepa chabezi ngati mutapita ku sukulu oyambirira kapena mukutsatira zonse mukamachita kunyumba.
- Zolingalira: Njuchi, mapewa, msana
- Zotsatira zake: Zojambulajambula, mwendo wazitali, diso la singano, zosavuta, ziwombankhanga, kupotoka kwapang'onopang'ono, galu lakutchire, galu, nkhope ya mwana, ndi mulungu wamkazi
2. 10 Zosavuta Yoga Zochita : Yoga poses sayenera kuoneka ngati wopenga, kupotoza kosavuta kuti ukhale wogwira mtima. Zomwe 10zi zikuchitika mndandandawu ndizo malo omwe mumawadziwa bwino. Chitani iwo nthawi zonse, ndipo mukumverera kusiyana pakati pa thupi lanu.
- Zolingalira: Zojambula ndi chiuno
- 10 Zotsatira zake : Mountain pose, kukweza mikono, kuimirira patsogolo bend, garland pose, lunge pose, plank pose, antchito, amakhala pambali, ndi mwana wokondwa pose
3. Kuyendayenda tsiku ndi tsiku : Izi ndizomwe mukuchita mwachidule zomwe mungachite tsiku ndi tsiku. Ndi malo abwino oti muyambe kuchita nthawi yaitali. Pa masiku omwe muli ndi nthawi yambiri, yonjezerani zotsatira imodzi kapena zingapo pansipa.
- Zolingalira: Zovala, chiuno, msana
- 10 Zotsatira zake : mapiritsi oyera, ng'ombe yaikazi, yowoneka pansi, gombe, linga lachendo, phiri lokwezera mkono, phokoso, mwana wodala, ndi mtembo
Lonjezani Yoga Yanu Nthawi Zonse Njira Zonse
4. Kutamanda kwa dzuwa : Dzuwa la mchere ndizochitika zazikulu zomwe zimakusunthirani kutsogolo kwa matayi anu kumbuyo, kutenthetsa thupi lonse pamene mukupita. Pa chifukwa chimenechi, nthawi zambiri amachitikira kumayambiriro a makalasi a vinyasa yoga ndipo ndi njira yabwino kwambiri yothetsera machitidwe a kunyumba.
- Maganizo: Thupi lonse
- 8 potsatira: Mountain pose (tadasana), kutsogolo kutsogolo (uttanasana) kubwerera kumbuyo, thabwa, mawondo-mawondo (chaturanga dandasana), cobra (kapena mbwa yoyang'ana mmwamba), akuyang'ana pansi galu, sitepe kapena kulumphira kutsogolo, phiri lonse
5. Kukhazikika Kwambiri Kumeneko : Izi ndizotsatira zozungulira zisanu ndi zitatu zoyimirira. Zotsatira zake ndi zomwe aphunzitsi a yoga amagwiritsira ntchito m'kalasi yoyamba.
- Zolingalira: Misozi, makamaka mchiuno ndi zinyundo
- 8 Zotsatira zake : Kumbuyo kuyang'ana galu, lunge, wankhondo I, wankhondo wachiwiri, wotsutsa msilikali, kutambasula mbali yaying'ono, katatu, theka la mwezi, ndi galu loyang'ana pansi
6. Msilikali Zotsatira : Izi ndizofupikitsa kusiyana ndi zomwe zapitazo, koma zimakhala zovuta kwambiri chifukwa zimakhala ndi zofanana zogwirizana kwambiri ndi mphamvu zakuya.
- Zolingalira: Zolemba , zoyambirira
- 5 akuyendera motsatira : Mountain pose, wankhondo ine, wankhondo wodzichepetsa, wankhondo wachiwiri, wotsutsa wankhondo, wankhondo III
7. Kulimbitsa Yoga kwa Oyamba Kuyamba : Pofuna kusunthira pakati pa zinthu monga zivomezi ndi miyendo ya manja, muyenera kumanga mphamvu zanu, makamaka pachimake. Mndandanda uwu wapangidwa kuti akufikitseni inu kumeneko.
- Zolinga: Zovuta, mikono, ndi miyendo
- 9 zofanana: Gulu loyang'ana kutsogolo, gombe, chaturanga dandasana, dolphin, dolphin pushups, pansi galu split, awkward chair, kuima pakati, mtengo
8. Kuwonjezera Kukhazikika Kwanu : Mukamachita nthawi zonse, mudzadabwa momwe mungasinthire msinkhu wanu wosinthasintha. Mndandandawu umasokonekera mu magawo atatu otsogolera, ndipo zonsezi zikupezeka kwa oyamba kumene atsopano.
Ndibwino kuti muchite izi pafupi ndi mapeto a ntchito yanu mutakhala ofunda kale.
- Zolingalira: Zovala, chiuno, ndi mapewa
- 10 Zotsatira zake : Anakumbukira zala zazikulu zazing'ono, kuyimilira kutsogolo kutsogolo, katatu konseko, kukhala pamtunda wazitali, diso la singano, phokoso la nkhuku, njiwa, chiwombankhanga, mlatho, nkhope ya ng'ombe
Mtima pansi
9. Ndakhala pansi pa St Stches : Gwiritsani ntchito kutentha komwe mwamanga kuti muzitha kulowa m'chiuno mwako ndi kumang'onong'onong'ono komwe mumakhalapo, kuphatikizapo kutsogolo kutsogolo.
- Zolingalira: Hips ndi hamstrings
- 5 Zotsatirazi : Phokoso la Cobbler, bondo kumatumbo, nkhope ya ng'ombe, kumutu kwa bondo pose, atakhala pamatumbo ambiri.
10. Zosangalatsa Zotsatira : Khalani otsika ndi izi zisanu ndi zitatu zokondweretsa. Fufuzani zolemba zochepa zobwezeretsa ndi savasana . Mndandanda uwu ukhozanso kuima nokha pa masiku pamene mukusowa mpumulo pang'ono.
- Zolingalira: Zosangalatsa zokhazikika
- 8 Zotsatira zake : Pigeon pose, mlatho wothandizira, mulungu wamkazi wamtendere, supine wam'mimba, mwana wokondwa, miyendo pamwamba pa khoma, mtembo, zovuta pose