Miyeso ya zida nthawizonse imawoneka yodabwitsa (monga momwe, iye adachita bwanji izo?), Koma mukangotenga mbali yanu yoyamba, ena amatsatira mosavuta. Tidzakusonyezani momwe masewerowa amatsatira mapepala ena ndi kumangirirana wina ndi mnzake kuti akukwera pamwamba.
1 - Kuthamanga Kwambiri (Bakasana)
Anthu ambiri amayamba ndi khwangwala ( bakasana ) . Gulu limapereka mpata wabwino kwambiri wophunzirira kumene mphamvu yanu yokoka ndi momwe mungagwiritsire ntchito chidziwitsochi kuti musamangogwedezeka.
Ogwira ntchito omwe ali atsopano pazitsulo zankhondo nthawi zambiri amazindikira kuti mukufunika kudalira bwanji kuti muthetse pansi.
Zina zomwe zimachitika phokoso kulira ndikuwerama kunja kwa mikono yam'mwamba m'malo mogwiritsa ntchito manja ngati salifu. Onetsetsani kuti inunso muyambe ndi msinkhu wanu. Ngati ndizochepa kwambiri zimakulemetsani.
2 - Mbali Mphindi (Parsva Bakasana)
Mukakhala omasuka, chiwongolero chachilengedwe ndicho kugwira ntchito kwinaku . Pali makamaka mawonekedwe awiri a izi. Kawirikawiri anthu amayamba kuphunziranso chiuno ndi chiuno pa mkono umodzi ndi mawondo pambali.
Iyi ndi malo otetezeka omwe angakhale ophweka mosavuta kuposa nthawi zonse. Muwopamwamba kwambiri wotchulidwa apa, miyendo yasuntha kupita ku dzanja limodzi, ndikusiya winayo mfulu. Mukhoza kuwongolera miyendo yonse kumbali kuti muwonjezere.
3 - Pada Koundinyasana I
Pochita eka pada koundinyasana I (yomwe imamasuliridwa, koma sinaitanidwe, imelo imodzi imaperekedwera kwa aphunzitsi a Koundin) muyenera kuyamba mkati mwa khwangwala. Kuchokera apo, kwezani mwendo pansi kumbali.
Gwiritsani ntchito ndondomekoyi pamlingo womwewo pamwamba ndikuwongolera kutsogolo kwanu. Onetsetsani kuti miyendo yonse ikulumikizana (mwina ikulongosola kapena kusinthasintha) ponseponse kuti miyendo ikhale yogwira.
4 - Pose Yopweteka (Pada Koundinyasa II)
Mungaganize kuchokera ku dzina ( eka pada koundinyasa II) kuti vutoli lidatuluka kuchokera m'mbuyomo koma ndizosiyana kwambiri. Komabe, mutha kuyang'anitsitsa zowonjezera zowonongeka mpaka phokoso.
Chombo ichi chimayambanso kuyendetsa "kubwereranso" mwendo wanu pamtunda wako. Izi zikutanthauza kutulutsa ntchafu yanu mokwanira momwe mungathere kumbali yanu ngati kuti mukuvala mwendo wanu ngati chikwama. Zidzakhala zambiri m'masewero otsatirawa.
5 - Thumba la Njovu Pose (Eka Hasta Bhujasana)
Kubwereranso ku lingaliro lakumbuyo kwa miniti, thunthu la njovu ndi malo oti mukhale omasuka ndi malo awa. Zimakhala ngati kuponyera mwendo wanu pamapewa anu, kapena kukhala pafupi ndi phewa lanu momwe mungathere.
Ndifunikanso kuti mwendo wako usangokhala kunja koma ukumbatira dzanja lako. Kenaka tambani ndikugwiritsanso mwendo wanu mwendo ndikukankhira m'manja mwanu kuti mutuluke pansi. Izi zimakhala zokonzekera kuti zithetsedwe.
6 - Mng'oma Wachisanu ndi Chitatu - Astavakrasana
Astavakrasana imatsatira motsatira thunthu la njovu. Pamene mwendo wanu uli pamwamba pa mkono wanu ndikuugwiritsitsa mwamphamvu ndipo mwendo wanu watha, mungayambe kugwirana manja anu pamodzi ndikusuntha chifuwa chanu kutsogolo kwa malo ofanana ndi pansi.
7 - Kuthamanga kwa Zida za M'magulu - Bhujapidasana
Kupitiliza ndi zithunzi zathu zam'chikwama, mu bhujapidasana mukuvala miyendo yanu pamapewa onse awiri. Kuphika mabotolo kutsogolo kumathandiza kupanga phukusi labwino, losavuta kuchotsa pansi.
Bakuman 8 - Tittibhasana
Kuchokera ku bhujapidasana, mumangowongolera miyendo yanu kuti mubwere ku firefly . Ndikusinthiratu kovuta, komabe, chifukwa mukulola kupita phukusi labwino. Zimakhala zovuta kwambiri kuti muyendetse miyendo mukakhala nokha. Ndicho chifukwa chake ndikofunikira kuti mupambane manja ndi miyendo nthawi yonse. Ndi bwino kuyamba ndi manja ndi miyendo yokhotakhota ndikugwira ntchito yowongolera pakapita nthawi.
9 - Mbalame ya Flying Pose (Eka Pada Galavasana)
Mbalame yakuuluka inalowa kudzera phokoso lotchedwa eka pada utkatasana, lomwe limadziwikanso monga fano lachinayi chifukwa ndi zomwe miyendo imawoneka. Muyenera kukhala okonzeka bwino mu njiwa ziwiri ndikuwombera kuti muchoke. Ngati muli ndi zofunikirazo, yesetsani kugwira dzanja lanu lamanja ndi phazi lanu lopitirira pomwe limadutsa. Mikono yanu imakhala ngati alumali pa phazi lanu lakumbuyo ndipo ngati mutatsamira mokwanira, phazi lanu lakumbuyo limathamanga pansi.
10 - Kutsegula kwa ntchentche
Timabwerera kumbuyo komwe kulira ndi dragonfly (tawona mwendo ukukwera kumbali?), Ngakhale kulowa kumakhala kovuta kwambiri chifukwa chakuti phazi lanu linaima pa mkono wanu wapamwamba. Muyenera kuyika izi musanachoke pansi. Ndipo ndikuganiza chiyani? Iwe udzakhala ukubwera kupyolera mu fanizo lachinai kachiwiri kuti ukafike kumeneko. Ndipotu, mutha kuona chifaniziro chachinayi m'mapazi pano. Icho chimangoikidwa pa mbali yake.
11 - Kutaya Pakati (Tolasana)
Kuchuluka kwake kumadalira zinthu ziwiri: mphamvu yayikuru ya mphamvu ndi kuthekera kukhala mu lotus . Ndizovuta kwambiri kuchotsa izi ngati simungathe kulowa mu lotus chifukwa muli ndi miyendo (kumbukirani phukusi lathu laling'ono lochokera pamwamba).
12 - Kutaya Peacock (Mayurasana)
Peacock kwenikweni ndi yosiyana kwambiri ndi miyeso yonse ya mkono yomwe ikuwonetsedwa apa chifukwa cha mkono wofunikira womwe unayambika. Zilonda ziyenera kukumana pansi pa mimba ndi manja anu atabwerera. Zili pafupi kupeza malo anu ozungulira mphamvu koma fulcrum yasintha malo kotero sichikutsatira khwangwala kapena mbali ya khwangwala.