Kuita yedu 30 Day Challenge? Dzvanya pano kuti uwane chinyorwa chanhasi!
Mangwanani Yogis! Sedu 30 Zuva Dambudziko boka ririkuenderera mberi netsanangudzo yakadzama yeimwe neimwe yemamisikidzo mu Surya Namaskar, kana Sun Salutations Series, isu tiri kuvhara zvakafanana, hanzvadzi, kana kushandura kutenderedza shanduro dzega rega rega!
Yedu Challenge Group iri kuvharidzira Chaturanga Dandasana – Four-Limbed Staff kana Yoga Push-Up. Nhasi tichabata Dandasana, kana Staff Pose. Iyi ingangove ndiyo yega yakagadziridzwa svondo rino iri nyore pane zviri kufukidzwa neMaChallenger edu!
Chaizvoizvo, iyi positi yakagara pasi tsoka dzako dzakatwasuka pamberi pako. Nekudaro, sezvizhinji zve "basic" zvinomisikidza, pane yakawanda kurongeka yekufunga nezve kwakakodzera kuratidzwa kweiyi pose!
Nhasi Yezuva nezuva Yogi Kudzidzira ndeyekuyedza yakagadziridzwa uye yakanyanya kunetsa vhezheni yedu Glutes Yoga Workout.. Nhasi, tichatanga muDandasana / Vashandi, simudza mukati Purvottanasana / Reverse Plank, uye BATA. Ndinoda kugadzirisa nguva dzangu dzekubata ... ndinotanga negumi reps yekubata mukati Purvottanasana kwe 3 kufema, 10 reps ye 5 mweya inobata, uyezve 5 reps ye 10 mweya inobata. Kana iwe wamukira dambudziko, pamwe edza 10 reps yegumi mweya unobata. Chero nzira, iwe zvechokwadi uchanzwa kutsva nekuguma!
Dandasana – Staff Pose
Feet - Iwe unofanirwa kuchengeta zvitsitsinho pameti, uye tsoka dzakachinjika dzakatwasuka, zvigunwe zvakanongedza denga. Ndinofanira kubvuma, izvi zvakanga zvisinganzwisisike kwandiri zvichibva kumusana wekutamba! Iyi imwezve yoga pose apo zvigunwe zvako zvinofanirwa kunge zvakatwasuka kumberi uye kuchinjika, HAZVISI zvakabuda uye zvakanongedza.
makumbo -Iyi positi inogona kuve yakanyanya kuomarara kune Yogis ine yakasimba hamstrings! Zvinonyanya kukosha kuva nemusana wakarurama pano kupfuura makumbo akatwasuka. Edza nepaunogona napo kuchengeta makumbo ari pasi. Kushandisa iyo quads kunogona kubatsira kusunungura yakasimba hamstrings. Kana iwe uchinzwa musana wako uchitenderedza, bvumira mabvi ako kukotama zvishoma, uye / kana kuisa piro yemubhedha pasi pechigaro chako!
Hips uye Torso -Mabhonzo ako ekugara anofanirwa kugara akadzikama pameti. Kuti ubatsire hamstrings kusunungura uye kuchengetedza musana wakatwasuka, kanganisa padivi rekuburitsa zvakapambwa zvako zvishoma pane kuiisa pasi. Mutumbi wako unofanirwa kugara wakabatana pamusoro pehudyu yako - tarisa mahudyu ako, mbabvu, uye mapfudzi akaiswa pamusoro pehudyu yako. Zvichida edza zvishoma katsi / mombe kufamba nemuviri wako, uye gara munzvimbo isina kwayakarerekera yepakati.
maoko - Chengeta mapendekete ako akadhonzwa kumusana kwako kuti ubatsire kuzarura chipfuva chako uye kuchengeta musana wakatwasuka. Kana wakasununguka, unogona kuzorora maoko ako pazvidya zvako. Ndinoda kupinza maoko angu mumeti, zvigunwe zvakanongedza kudivi, kubatsira kutwasanudza uye kutambanudza musana wangu zvishoma.
Musoro uye Neck - Chengeta musoro wako uchienderana nemuviri wako wese, wakatarisa kumberi. Cherechedza apo nzeve dzako dzakafananidzwa nemafudzi ako. Vazhinji vedu tinochengeta misoro yedu mberi zvishoma. Kana iwe ukaona kuti uri kuita izvi, bata chirebvu chako zvishoma uye zvinyoronyoro dzosera kumashure kuti uunze mutsipa wako nenzeve kuti zvienderane nemapfudzi ako.
Iyi pose inonyepa kune Yogis ine yakasimba hamstrings. Edza a mutsago wemubhedha pasi pechigaro chako uye/kana kushandisa a strap kubatsira kumira uye kushanda chipfuva kune zvidya.
Tarisa yedu yepamusoro 5 Yoga Equipment uye Yoga Mats!
Ndinokurudzira kuwana a strap, uye pamwe a mutsago wemubhedha or gumbeze for Dandasana!
Pamusoro 5 Yoga Equipment yeNewbies
Ndokumbira utaure kuti ugovane chiitiko chako nechiitwa ichi! Mangani ma reps awakwanisa kuita pagumi sekondi inobata? Unoda here kusimudza uye kubata uku, kana kukwirisa kwatakaita nezuro? Gara uchiyeuka, iva netsitsi!
Ndakafarira iyi yekusimudza uye kubata vhezheni, kwaive kutsva kukuru pamaoko angu! Ndakangokwanisa kubata 5 pamasekondi gumi asi maoko angu achirwadza nekubata reverse puranga nezuro. Ndinenge ndave nemaoko anoyevedza 😁