Ahh, shamwari yedu yepamwedzi. Icho chinhu chatakadzidza kushivirira, asi izvozvo hazviiti kuti zvisanyanya kurwadza. Saka takabatana naKatie Richey, murairidzi pa Lyons Den Simba Yoga muNew York City, kukuvigira mayoga mashanu ekukubatsira kuti unzwe zviri nani mumaminetsi gumi. (Uye pamwe tevera maitiro ako nechokoreti ice cream. Namaste.)
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Lyons Den Simba YogaRAGDOLL
Mira wakapatsanura tsoka dzako upamhi hwehudyu. Bhenda mabvi ako kusvikira mbabvu dzako dzezasi dzazorora pazvidya zvako (zvakakwana kana uchifanira kutora bend rakakura). Penya maoko ako kuitira kuti ruoko rwako rworuboshwe rubate gokora rako rekurudyi uye ruoko rwako rwerudyi rwakabata gokora rekuruboshwe. Femera zvakanyanya mudumbu rako uye zvirege urembera. Ramba uchifemereka uye uchifemera pamusoro kwekufema kwakati wandei. Kana uine yoga gumbeze (kana tauro rakamonerwa), riise pakati pezvidya nedumbu rako rezasi.
Nei zvichibatsira: Kudzvinyirirwa kwezvidya zvako pamusoro pedumbu rako rezasi, pamwe nekufamba kwekufema kwako, zvinozokwiza nhengo dzako kubva mukati uye kubatsira kubvisa marwadzo ekumusana.
Lyons Den Simba YogaCHAIR TWIST
Netsoka dzako pamwe chete, pfugama mabvi ako uye tumira chiuno chako kumashure senge wakagara pachigaro chekufungidzira. Sveta mabvi ako nezvidya pamwe chete. Uya nemaoko ako kumoyo wako uye simbisa zvanza zvako pamwechete. Tora gokora rako rekuruboshwe kubvi rako rekurudyi kuti ugadzire muviri wepamusoro. Femera mukati kurebesa, femera kunze kumonyorora zvakadzika. Tumira mweya kuzasi kwedumbu rako uye rega kumonyoroka kwese kukwiza nhengo dzako dzemukati. Dzokorora kune rumwe rutivi.
Nei zvichibatsira: Iko kumonyoroka kunozorodza chibereko chako uye kunonyaradza kukandira. Moto uri mumakumbo ako uye kumonyoroka nemuzongoza uchabatsira kubvisa marwadzo ekumusana uye kuita kuti unzwe wasimbiswa.
Lyons Den Simba YogaMERMAID LLUNG TWIST
Isa rutsoka rwako rwerudyi kumberi uye rutsoka rwako rwekuruboshwe kumashure, wobva wakotama ibvi rako rekurudyi kuti uzvidzikise iwe murefu, rakadzika lunge. (Kana iwe uchinzwa kuneta, unza ibvi rako rekuruboshwe pasi kumateti.) Isa ruoko rwako rwerudyi pamusoro pechidya chako chekurudyi. Isa ruoko rwako rworuboshwe pasi pasi pefudzi rako rekuruboshwe uye shandura zvinyoronyoro kurudyi. Femera kumativi ako, itsvo uye pasi pedumbu. Dzokorora kune rumwe rutivi.
Nei zvichibatsira: Iyi pose ndeye psoas (aka groin muscle) uye mberi-muviri kuvhura. Iyo detoxing twist kuburikidza nechepazasi abdominals inobatsira kudzikamisa cramps, uye iyo hip yekuvhura inobatsira kudzikamisa marwadzo ekudzokera kumashure panguva yako.
Lyons Den Simba YogaHALF njiva
Hunza ibvi rako rekurudyi pameti uye wedzera gumbo rako rekuruboshwe rakananga kumashure kwako. Isa shin yako yerudyi kuitira kuti ifanane nemberi kwemeti yako uye tsoka yako yerudyi inoenderana nekuruboshwe kwemuviri wako. Nyura hudyu yako yekurudyi kuseri kwemeti yako kusvika mahudyu ako akaenzana. Wobva wadzikisa muviri wako pamusoro pegumbo rako rekurudyi wozororera musoro wako pabhuroko kana tauro. Tambanudza maoko ako pamberi pako. Unogona kuisa zvigunwe zvako zvekumashure pasi kuti uwane rumwe rubatsiro. Dzokorora kune rumwe rutivi.
Nei zvichibatsira: Half pigeon inovhura hudyu yakadzika. Kuvhura mahudyu kunobvisa kudzvinyirira pazasi musana uye kufema mune iyi pose kunotumira ropa idzva kunhengo dzako dzemukati.
Lyons Den Simba YogaSUPINE TWIST
Rara nemusana nebvi rako rekurudyi rakadhonzwa muchipfuva chako uye gumbo rako rekuruboshwe rakatambanudzwa. Dhonza ibvi rako rekurudyi nepakati pemuviri wako kusvika rabata kuruboshwe rwemeti. Simudza ruoko rwako rwerudyi kurudyi uye tumira kutarisa kwako pamusoro pechigunwe chako chekurudyi. Fema wozodzokorora kune rimwe divi.
Nei zvichibatsira: A supine twist inodzikamisa uye inomisa chiuno chako uku uchiburitsa zvinyoro-nyoro nhengo dzako dzemukati, izvo zvinobatsira nekupwanya. Iko kutambanudza kunogonawo kuderedza kuderera kwemashure.
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