12 Vakaroorana Yoga Inomira Kusimbisa Hukama Hwako (uye Yako Core)

Mazita Akanakisa Evana

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Hatifanire kukuudza nzira dzese dzega yoga tsika dzinogona kubatsira pfungwa dzako, muviri uye mweya, asi iwe uchatifadza kwekanguva, hongu? Hazvishamisi pano, asi yoga inzira inoshamisa yekusimudzira manzwiro uye kudzikisira mazinga ekushushikana. Harvard Medical School's Stress Resource Center inocherekedza kuti yoga inoita seinogadzirisa masisitimu emhinduro yekushushikana nekudzikisa kunofungidzirwa kushushikana uye kufunganya: Izvi, zvakare, zvinodzikisira kusimuka kwemuviri-semuenzaniso, kuderedza kurova kwemoyo, kudzikisa BP uye kurerutsa kufema. Pane zvakare humbowo hwekuti yoga inogona kubatsira kuwedzera kushanduka kwemoyo, chiratidzo chekugona kwemuviri kupindura kushushikana zvakanyanya.

Kana iwe watotanga solo yoga tsika, ingave nguva yekufunga vakaroora yoga. Kuita yoga nemumwe wako nguva nenguva inzira yakanaka yekupedza nguva muri pamwe, muchisunungura kusawirirana kungangopinda munzira yenguva yenyu yemhando. Vakaroorana yoga inzira yakanaka yekukura kuvimbana, kugadzira hukama hwakadzama uye kungonakidzwa pamwe chete. Iyo zvakare inoita kuti iwe uedze kumisa zvaungave usina kuita wega.

Sezvineiwo, haufanirwe kuve wakabhenda senge pretzel yekuyedza akawanda mudiwa anomira. Verenga kune wekutanga, wepakati uye wepamberi vakaroora yoga inomisa. (Tichaona kuti iwe unofanirwa kugara uchiyeuka kuteerera kumuviri wako uye kuve nechokwadi kuti hausi kuedza chero chinhu chinopfuura zvausingakwanisi izvo zvinogona kukonzera kukuvara.)

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1. Partner Breathing

1. Tanga wakagara wakaturikidzana makumbo pazviziso zvemakumbo kana mashins uye misana yako yakatarisana.
2. Rega maoko ako pazvidya kana mabvi, uchizvibvumira kubatana nemumwe wako.
3. Cherechedza kuti mweya wako unonzwa sei paunenge uchifema uye uchifema - uchinyatsocherechedza kuti seri kwembabvu inonzwa sei kune mumwe wako.
4. Dzidzira kwemaminetsi matatu kusvika mashanu.

Nzvimbo yakanaka yekutanga, iyi positi inzira inoshamisa yekubatana nemumwe wako uye kurerutsira mune zvakanyanya kuoma. Kunyangwe iwe usingade kuenderera mberi nekuita hurongwa hwakazara, kufema mudiwa inzira inodzikama uye inoshanda yekuisa pakati pako uye kutonhorera-pamwe chete.

2. Tembere

1. Tangai nekutarisana mumire.
2. Tsoka dzakaparadzana muhip-width, femera, tambanudza maoko ako kumusoro wotanga kurerekera kumberi muchiuno kusvika masangana maoko nemumwe wako.
3. Zvishoma nezvishoma tanga kuenda kumberi kupeta, uchiunza magokora ako, mawoko nemaoko kuitira kuti zvizororana.
4. Zorora uremu hwakaenzana kune mumwe nemumwe.
5. Bata kufema kushanu kusvika kunomwe, wozofamba zvishoma nezvishoma wakananga kune mumwe nemumwe, uchiunza torso yako yakatwasuka uye uchiregedzera maoko ako pasi.

Iyi pose inobatsira kuvhura mapendekete nechipfuva, izvo zvinosimudzira muviri wako wepamusoro kune dzimwe nzvimbo dzemutero. Kupfuura izvozvo, zvinongonzwa zvakanaka chaizvo.

3. Partner Forward Fold

1. Kubva panzvimbo yakagara yakatarisana, tambanudza makumbo ako kunze kuti uite chimiro che'V' chakafara, nemabvi akatarira kumusoro uye pasi petsoka dzako achigunzva.
2. Tambanudzira maoko ako kune mumwe nemumwe, akabata chanza chakatarisana nechanza.
3. Inhale uye kurebesa kumusoro kuburikidza nemuzongoza.
4. Exhale sezvo mumwe munhu anopeta mberi kubva muhudyu uye mumwe anogara kumashure, achichengeta musana wavo nemaoko zvakananga.
5. Zorora munzvimbo yekufema kushanu kusvika kunomwe.
6. Kubuda kunze kwechimiro, sunungura maoko emumwe nemumwe uye uunze torso yakarurama. Dzokorora nenzira yakapesana, uchiunza mumwe wako muchikamu chemberi.

Iyi pozi inoshamisa hamstring opener, uye inogona kunyaradza kwazvo kana iwe wakanyatso zorora muyekumberi fold uye kunakirwa iwo mafemo mashanu kusvika kunomwe usati wachinjana nemumwe wako.

4. Akagara Twist

1. Tanga kumira wakagara kumashure-kumashure nemakumbo ako akayambuka.
2. Isa ruoko rwako rwerudyi pachidya chemudiwa wako uye ruoko rwako rworuboshwe pabvi rako rekurudyi. Mumwe wako anofanira kuzvimisa nenzira imwecheteyo.
3. Inhale iwe uchitambanudza musana wako uye uchimonyorora paunenge uchiburitsa.
4. Bata kufema mana kusvika matanhatu, shandura uye dzokorora mushure mekushandura mativi.

Kungofanana nemafambiro ega ega, iyi positi inobatsira kutambanudza musana uye kunatsiridza kugaya, kubatsira mukuchenesa uye kubvisa huturu mumuviri. (Usanetseka kana musana wako uchitsemuka zvishoma paunenge uchimonyoroka-kunyanya kana usina kudziyirwa zvakakwana, zvakajairika.)

5. Backbend / Forward Fold

1. Kugara kumashure kumashure nemakumbo ako akayambuka, taura kuti ndiani achapeta mberi uye ndiani achauya mumusana.
2. Munhu anopeta kumberi anosvitsa mawoko ake kumberi omboisa huma yake pasi pameti kana kuiisa pablock kuti itsigire. Munhu ari kuita backbend anozendamira kumashure kwemumwe wake ovhura kumberi kwemoyo nechipfuva.
3. Femeraidza apa muone kana muchinzwa mafemo emumwe nemumwe.
4. Rambai mune iyi pose kwekufema kushanu, uye shandurai kana mese magadzirira.

Imwe pose inobvumira iwe nemumwe wako kuti mutambanudze nzvimbo dzakasiyana dzemuviri wako, izvi zvinosanganisa kune yoga classics, iyo yekumashure uye kumberi kupeta, izvo zviri zviviri zvinoshamisa pakudziya iwe pachako kuti uedze zvakanyanya kumisa.

6. Kumira Mberi Peta

1. Tanga kumira, wakatarisa kure nemudiwa wako, nezvitsitsinho zvako zvakaparadzana masendimita matanhatu
2. Peta mberi. Svidza maoko ako kuseri kwemakumbo ako kuti ubate pamberi pemashini emumwe wako.
3. Bata kwekufema kushanu wozoregedza.

Iyi inzira yakanaka yekudzamisa kumberi kwako usingatyi kudonha, sezvo mumwe wako ari kukutsigira uye iwe uri kuvatsigira.

7. Mudiwa Savasana

1. Rara wakarara nemanhede, makabatana maoko.
2. Zvibvumire kunakidzwa nekuzorora kwakadzama.
3. Zorora pano kwemaminitsi mashanu kusvika gumi.

Isu hatizive nezvako, asi Savasana ndechimwe chezvatinofarira zvikamu zvechero yoga kirasi. Uku kuzorora kwekupedzisira inguva yakakosha yekuti muviri uye sisitimu yetsinga dzigadzikane uye kunyatsonzwa mhedzisiro yekudzidzira kwako. Kana waitwa nemumwe wako, Savasana inobvumidza iwe kuti unzwe kubatana uye kusimba kwekubatana nerutsigiro pakati pako.

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8. Twin Tree

1. Tanga chimiro ichi nekumira pedyo nemumwe, kutarisa nenzira imwechete.
2. Mira zvishoma zvishoma zvakaparadzana, unza zvanza zvemaoko emukati pamwe chete uye uzviswededze kumusoro.
2. Tanga kukwevera makumbo ako ose ekunze nekukotamisa ibvi uye kubata pasi petsoka yako kusvika muzvidya zvemukati wako wakamira gumbo.
3. Balance iyi pozi yekufema kushanu kusvika kusere uye wozoregedzera zvishoma nezvishoma.
4. Dzokorora chimiro nekutarisana nedivi rinopesana.

Tree pose, kana Vrikshasana, inogona kuva yakaoma pose kuita zvakakwana kana uri wega. Asi mapatya muti pose, unosanganisira vanhu vaviri, unofanirwa kukupa iwe mese imwe yekuwedzera rutsigiro uye chiyero kuti unyatso roverera.

9. Back-to-Back Chair

1. Mira nemusana nemumwe wako wakaparadzana makumbo ako muchiuno wobva wafamba zvishoma nezvishoma wobva wazembera vadiwa vako kuti vatsigirwe. Unogona kubatanidza maoko ako nemumwe kuti ugadzikane kana uchinzwa wakasununguka kuita kudaro.
2. Zvishoma nezvishoma, squat pasi muchigaro chechigaro (mabvi ako anofanira kunge ari pamusoro pemakumbo ako). Iwe ungangoda kugadzirisa tsoka dzako mberi kunze kuti iwe ugone kuwana chigaro pose.
3. Ramba uchisundidzirana misana kuti ugadzikane.
4. Bata iyi pose kwekufema zvishomanana, uye zvishoma nezvishoma wodzoka uye famba tsoka dzako mukati.

Inzwa kutsva, ndizvo here? Iyi pose inosimbisa quads yako uye kuvimba kwako mudiwa wako, sezvo iwe uchinyatsozemberana kuti urege kudonha.

10. Boat Pose

1. Tanga nekugara kumativi akasiyana emateti, kuchengeta makumbo pamwe chete. Bata maoko emumwe wako kunze kwehudyu yako.
2. Kuchengeta musana wako wakatwasuka, simudza makumbo ako uye ubate yako chete kune mumwe wako. Edza kutsvaga kuenzanisa paunenge uchitwasanudza makumbo ako mudenga.
3. Unogona kutanga kudzidzira iyi pose nekugadzirisa gumbo rimwe chete panguva, kusvikira wawana chiyero.
4. Ramba uri munzvimbo iyi kwekufema kushanu.

Usanetseka kana iwe usingakwanisi kuenzana nemakumbo ose achibata mumwe wako-iwe ucharamba uchitambanudzwa netsoka imwe chete yekubata (uye paunonyanya kudzidzira, nokukurumidza iwe uchawana tsoka mbiri mumhepo).

advanced partner yoga inomira

11. Imbwa yakapetwa kaviri

1. Zvose zvinotanga munzvimbo yetafura, mapepa pamusoro pemaoko, imwe pamberi peimwe. Famba mabvi ako netsoka kumashure masendimita mashanu kana matanhatu, uchikanda zvigunwe pasi kuitira kuti uve pamabhora etsoka.
2. Paunofemesa mweya, simudza mapfupa ekugara kumusoro uye wounza mutumbi muchimiro chekare chinodzika imbwa.
3. Tanga kufamba zvishoma nezvishoma tsoka nemaoko kumashure kusvikira zvasvika kuti zvinyoro zvifambe tsoka dzako kune kunze kwemashure avo ezasi, uchitsvaga kumashure kwehudyu dzavo kusvikira iwe mose mune imwe nzvimbo yakagadzikana uye yakasununguka.
4. Tauriranai mumwe nemumwe sezvamunofamba mukuchinja, muchiita kuti munhu wese anyatsogadzikana nekuremara kwamuri kuita.
5. Bata kufema kushanu kusvika kunomwe, wobva waita kuti mumwe wako apfugame zvishoma nezvishoma mabvi, achidzikisa hudyu pasi akananga patabletop, ipapo pese pemwana, sezvaunosunungura zvishoma nezvishoma tsoka kusvika pasi. Iwe unogona kudzokorora nemunhu akapesana segasi pasi imbwa.

Iyi inversion yakapfava inounza kureba mumusana. Zvinokurudzirawo kukurukurirana uye kuva pedyo. Iyi yepasi imbwa shamwari inomira inonzwa zvakanaka kune vose vanhu, sezvo munhu ari pasi achiwana kusunungurwa-kumashure uye kutambanudza hamstring, apo munhu ari pamusoro anotanga kushanda nesimba rake repamusoro-soro mukugadzirira kuita maoko.

12. Double Plank

1. Tanga nemudiwa akasimba uye/kana akareba panzvimbo yepuranga. Iva nechokwadi chekuisa maoko ako pasi pemapfudzi, nepakati yako yakasungirirwa uye makumbo akatwasuka uye akasimba. Ita kuti wechipiri atarise tsoka dzemumwe wake mupuranga, ozotsika pamusoro pehudyu dzake.
2. Kubva wakamira, peta kumberi wobatirira pazviziso zvemumwe mupuranga. Rongedza maoko ako, uye chengetedza musimboti wakabatanidzwa, uye tamba nekusimudza tsoka imwe kumusoro, uchiisa pamusoro pekuseri kwebendekete remumwe wako. Kana izvo zvinonzwa zvakatsiga, edza kuwedzera tsoka yechipiri, kuve nechokwadi chekuchengetedza kubata kwakadzikama uye maoko akatwasuka.
3. Bata kumira uku kwekufema katatu kusvika kushanu, wobva wanyatsodzika netsoka imwe panguva.

Ichi chiitwa, chinogona kunzi seyekutanga AcroYoga pose, chinoda simba remuviri uye kutaurirana pakati pako nemumwe wako.

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