Ngati munayamba mwajambula mkati mwa yoga studio, mwinamwake mumadziwa ndi ma yoga , monga makapu , zomangira, ndi zolemba. Chimene inu simunamvepo, ngakhale, ndi galimoto yoga. Watsopano watsopanoyu kudziko la yoga ndizochepa zopangidwa ndi pulasitiki, matabwa, kapena mapangidwe omwe ali pafupifupi masentimita 12 m'lifupi mwake. Kukhazikika, kumagwiritsidwa ntchito kukulitsa njira zochepetsera kusintha, kupereka njira yovuta kwambiri, kapena kupereka chithandizo chovuta. Ndipo, ndithudi, mutadziwa bwino ntchito yake, imatha kupanga zithunzi zosangalatsa za Instagram, komanso.
Chinyengo ndikumvetsetsa momwe mungagwiritsire ntchito gudumu la yoga muzochita zanu mosatetezeka. M'malo moyesera mfumu dancer pose pamene mukuyimirira ndi phazi limodzi pamwamba pazitali, mukuyenera kuyamba ndi zinthu zomwe zimakuyenderani pamene mukuyesera malire anu a yoga. Odala a Yoga wheel Yoga Design Lab yoga amapereka zotsatira zotsatirazi zoyenera kwambiri oyambira- pakati pakati-level yogis.
1 - Kutaya kwa Mwana Wopingira Magalimoto
Zokwanira za mwana ndizovuta kwambiri, zopumula zomwe zimathandiza kutambasula m'chiuno, ntchafu, ndi kumbuyo kwenikweni mwa njira yofatsa, yofikirika. Mukamagwiritsa ntchito gudumu la yoga panthawiyi, mutakweza manja anu pamwamba pa gudumu lomwe lakwezedwa pamwamba, mumapezekanso bwino pamapewa ndi pachifuwa.
Gwiritsani pansi pansi ndi zala zazikulu zazing'ono zakukhudza, ndipo khalani pansi pazitsulo zanu. Gwiritsani maondo anu kuti akhale osachepera kutalika ndi kuyika gudumu la yoga pakati pa mawondo anu. Ikani manja anu pamwamba pa gudumu. Lembani, ndiye pamene mumatulutsa, yanizani kutsogolo kwanu, mutagwiritsira ntchito manja anu kuti muzitha kuchoka kutali ndi thupi lanu pamene mukukulitsa msana wanu. Pitirizani kutsamira mpaka mimba yanu ikhala bwino pakati pa ntchafu zanu ndi manja anu atambasula molunjika patsogolo panu. Lolani mutu ndi khosi lanu likhale lopumula, pofuna kuti mupume mphumi yanu pamphuno mwanu monga chifuwa chanu ndi mapewa akukumana kwambiri. Gwiritsani katatu mpweya.
2 - Kukhalitsa Pose Pangani
Easy pose ndi malo apamwamba, okhala ndi maimidwe amphamvu omwe amalimbikitsa mtima wolimba ndi kupuma mokwanira. Mawonekedwe otsala omwe amathandizidwa pogwiritsa ntchito galimoto ya yoga imaphatikizapo chifuwa chodziwika bwino chomwe chimathandiza kuthetsa mavuto pakati pa mapewa.
Khala wamtali, molunjika kutsogolo kwa galimoto ya yoga, kotero kuti ikugwirizana mofanana ndi msana wako. Lembani miyendo yanu pamalo abwino, kotero miyendo yanu ndi mapepala anu zimamverera pansi. Ikani manja anu pa mawondo anu muzanja-mmwamba ndipo mutseke maso anu. Tengani mpweya wozama mkati, ndipo pamene mukutha, yendetsani msana wanu pang'onopang'ono pamwamba pa gudumu, pogwiritsira ntchito kuthandizira nsana yanu. Lolani kumbuyo kwa mutu wanu kuti mupumule pamwamba pa galimoto ya yoga. Khalani pamalo omwe mukupuma mokwanira chifukwa cha mpweya zisanu, ngakhale mutha kukhala nawo nthawi zonse mutakhala omasuka.
3 - Kutsegula Nsomba Zothandizira Magalimoto
Nsomba zimakhala bwino kwambiri-chotsegula chitseko chomwe chimatulutsa minofu ya pectoral ndi mapewa. Izi zidati, anthu ena satha kusunga zofunikira paokha, pamene ena angakonde kutambasula. Gudumu la yoga limapereka njira yothetsera magulu awiriwa.
Khalani pansi, wamtali wanu wamtali, miyendo yanu ikhale patsogolo panu. Onaninso zala zazing'ono ndi kusinthana mkati mwako m'chiuno, ndikupukuta makoya anu amkati. Ikani magudumu a yoga kumbuyo kwa msana wanu, mogwirizana ndi kufanana ndi msana wanu, manja anu akugwiritsira ntchito mopepuka. Tengani mpweya mkati, ndipo pamene mutuluka, yatsamira kumbuyo, mutambasula msana wanu pamwamba pa gudumu, kumasula manja anu kuti mulole gudumu liziyenda ndi thupi lanu pamene mukuchita.
Kwezani mchuuno kuti mumvetsetse phokosolo, kulola gudumu kuti lipitirize ndi kusonkhanitsa msana wanu pakati pa mapewa anu. Sula mutu ndi khosi, wotsamira pa gudumu. Tsegulani manja anu, muwaike pamalo omwe akumva bwino komanso akulimbikitsana. Gwiritsani mpweya katatu musanayambe kusunthira kuti mufike pampando wanu.
Ngati vutoli ndi lovuta kwambiri kuti likhale lofanana, yesetsani ntchitoyi pogwada ndikuweramitsa pansi pansi, kutalika.
4 - Kuwongolera Kumtunda-Kulimbana ndi Ogwira Ntchito Zapakati Paziwiri
Pakuti yogis amagwira ntchito zowonjezereka, monga gudumu pose , mfumu pigeon pose, kapena ogwira ntchito yosasunthika mmwamba, omwe amagwiritsa ntchito miyendo iwiri, galimoto ya yoga imathandiza kwambiri. Pogwiritsira ntchito gudumu kuti muteteze msana wanu, mumatha kupita kumalo omwe simungathe kumayesera popanda kuthandizidwa pokhapokha msana wanu kapena pakati pa mapewa anu. Izi zimakuthandizani kuti mukhale ndi chidaliro komanso mphamvu mu magulu ochita minofu, potsiriza kukuthandizani inchi pafupi ndi zolinga zanu.
Khalani wamtali, mawondo anu akuwerama, mapazi apansi pansi, kutsogolo kutsogolo kwa yoga yozungulira kotero kuti ikufanana ndi yogwirizana ndi msana wanu. Ikani manja anu mopepuka mkati mwa gudumu kuti muigwire iyo mmalo. Pogwedezeka, yatsamira kumbuyo pa gudumu ndikumasula manja anu, ndiye pamene mumatulutsa, pendani pamakona anu ndi kukweza mchuuno mwanu, mutakweza manja anu ndi kumutu pamutu panu ndi zitsulo zanu zokhotakhota.
Pitirizani kutambasula msana wanu pamwamba pa gudumu kuti ipitike pakati pa mapewa anu. Pamene mikono yanu ifika pamtunda, yesetsani kuyika matabwa anu pamtambo ndikugwira gudumu ndi manja onse kuti muugwire. Pezani mutu wanu ndi khosi pa gudumu.
Gwirani mapewa anu amkati kuti muyang'ane mawondo anu. Gwiritsani ntchito malo apa, kapena ngati muli omasuka, yanizani mwendo umodzi panthawi yowonjezereka kudzera mumtundu wanu ndi minofu yosinthasintha, mutsimikizire kuti muteteze makola ndi mapazi anu kuti muteteze maondo anu ndi mawondo anu. Gwiritsani mpweya wachitatu mpaka asanu, ndipo pang'onopang'ono musinthe kayendetsedwe kake kuti mutuluke.
5 - Gwiritsani Ntchito Piramidi Yachisoni Yothandiza
Ngati mumenyana ndi zolimba, simuli nokha. Kuwoneka ngati kukhala patsogolo phala , piramidi pose , ndi kuyima patsogolo palimodzi zonse ndi njira zabwino zowonjezeretsa zinyama zanu kuti mupititse patsogolo, koma galimoto yophatikiza galimoto yowirikiza imapereka njira ina yofikira.
Yambani pa bondo limodzi pansi ndipo bondo linalo lilowerera pamtunda wa 90-degree ndi phazi likhale pansi, ngati kuti mukukonzekera ukwati. Sungani kutalika kwalitali ndi kuyika gudumu la yoga pansi pa ntchafu ya mwendo wanu kutsogolo kotero kutsogolo kwa gudumu kukukhudza mwana wanu wa ng'ombe. Kwezani mwendo wanu kutsogolo, ndipo mupumire kumbuyo kwa mwana wanu wamphongo motsutsana ndi gudumu musanayendetse gudumu mmwamba ndi manja anu kuti mwendo wanu wakutsogolo ukwaniritse kwathunthu ndipo chikuku chikuthandizira mwana wanu wa ng'ombe pafupi ndi mimba yanu.
Flex phazi lanu lakumbuyo ndipo mutenge mozama ngati mutatalikitsa msana wanu, ndiye pamene mumathamangira kutsogolo, mumakweza mikono yanu kumagudumu kapena misozi yanu pamene mumayang'ana msana wanu molunjika. Tengani mpweya wakuya katatu kapena asanu pano musanabwererenso kawiri kapena katatu. Bwerezani ku mbali yina.
6 - Galimoto Yothandizira Lizard Lunge
Lunge amawoneka bwino kwambiri poyendetsa zitsulo ndi minofu yotsekemera pamene amanga mphamvu kudzera m'thupi la pansi, ndipo muluwu umapindulitsa kwambiri kutsegula m'chiuno. Gulu la mbozi lothandizidwa ndi magudumu silosiyana , koma limapangitsa kuti vutoli likhale lovuta komanso lokhazikika pamene mukukweza mwendo wanu kumbuyo ndi msolo wanu.
Gwirani pa bondo limodzi ndi bondo lanu lopindika, phazi lanu likhale pansi, ngati kuti mukufuna kukwatirana. Kwezani phazi lanu lakumbuyo kuchokera pamataya ndikuyika gudumu la yoga pansi pa phazi lanu kuti muthandizidwe. Lembani ndi kumagwira ntchito yanu. Pamene mutuluka, khalani patsogolo, kuyika manja anu pansi pamapewa anu mkati mwa phazi lanu lakumbuyo. Lembani ndi kukankhira mwamphamvu mu gudumu ndi phazi lanu lakumbuyo, ndipo pamene inu mumatulutsa, kwezani bondo lanu lakumbuyo kuchokera pansi, mukugudubuza gudumu kuti mutambasule mwendo wanu wobwerera.
Kuchokera pano, yesetsani mwamphamvu pamanja anu, nenani zala zanu ndipo yesetsani kuchepa msana wanu mochuluka. Ngati mukufuna, bwerani bondo lanu kutsogolo kuti muwoneke. Gwirani malo atatu mpaka asanu mpweya musanayambe kumasula ndi kusinthana mbali.
7 - Yoga Wheel Crow Pose
Ngati mumadziwika bwino ndi khwangwala , mumadziwa kale kuti pamafunika kuchuluka bwino ndi kuzindikira thupi. Uthenga wabwino ndi wakuti, mawotchi a phokoso la yoga ali ofanana ndi mawonekedwe apachiyambi, koma nkhani yoipa ndi yakuti malembawa amafunikira ngakhale kuwonjezera komanso kulamulira.
Ikani yoga gudumu pansi. Sungani kumbuyo kwa gudumu ndi mapazi anu mutayanjana palimodzi, ndikulola kuti zidendene zanu zigwe pansi. Tsegulani mawondo anu kunja kwa mbali. Sungani kutsogolo kwanu pakati pa mawondo anu ndi kumbali mbali iliyonse ya yoga gudumu ndi manja anu. Lembani kutsogolo kwa manja anu ndi kuweramitsa pang'ono kuti misozi yanu ikhale kumbuyo kwa mikono yanu yakumwamba.
Kuchokera pano, sungani makoya anu amkati kutsutsana ndi miyendo yanu ndipo yesetsani kugwedeza maondo anu pamakutu anu, kapena osagwirizana ndi manja anu akumwamba. Onetsetsani kutsogolo, kusinthitsa kulemera kwanu mpaka mutatha kunyamula pang'onopang'ono kulemera kwanu, ndikukweza mmwamba kumbuyo kwanu. Ngati n'kotheka, yonjezerani makomo anu.
Kupuma mosalekeza, kusunga mutu wako wogwirizana ndi khosi lako posalowerera. Gwiritsani ntchito mpweya wachisanu, kapena pitirizani kukhala ndi vutoli malinga ndi momwe mukufunira.