Tinofara Gunyana 14, 2023 - Ardha Hanumanasana & Utthan Pristhasana (Half Monkey & Lizard Pose)
Mangwanani Yogis! Tiri kuenderera mberi nekutenderera kwedu kuburikidza ne Yoga Sutras uye mumiririri asanas nechechina Niyamas - Svadhyaya kana Kuzvidzidza uye kukurukura Ardha Hanumanasana uye Utthan Pristhasana .
Sezvo isu tiri pakati peGunyana Asana Dambudziko, isu tiri kuratidza Asana nyowani inomiririra yega yega Yoga Sutras! Ardha Hanumanasana (ARD-huh HAH-nuh-mah-NA-sa-nuh) kana Half Monkey Pose uye Utthan Pristhasana (OOT-han Pris-THAH-sa-nuh) kana Lizard Pose ndidzo sarudzo dzangu dzekumiririra Svadhyaya. Ndinonzwa sekunge ndiri kunyatsozvitarisa pachangu mune izvi zvimisikidzo, mufananidzo wakakwana wekuzviratidza. Zvakare, kuyerera pakati pezvipo izvi zvave zviri zviviri zano uye nzira yekutarisa kufambira mberi kwangu kushanda kumberi kupatsanurwa!
Bonus Daily Asana Challenge
Isu tiri pakati pezuva nezuva Asana dzidzira kunetsa kwaSeptember! Ndokumbira utarise peji redu reAsana Styles kune zvinongedzo kuYouTube mavhidhiyo eakasiyana maYoga Zvitaera. For Svadhyaya Nhasi nhasi, ndinokurudzira kurongeka-yakatarisana Iyengar class .
Ndinowanzo dzidzira ne Yoga Studio App pachinzvimbo chekutepfenyura masevhisi, saka ndinogona kudhawunirodha makirasi angu andinoda uye kushandisa munzvimbo dzisina WiFi kana chiratidzo chefoni. Nhasi ndiri kuita imwe yezvandaifarira zvekare nezvose zvanhasi zvinomisikidza - Intermediate Flexibility (30 Minutes) iyo inoshanda izvi zvinomisikidza.
Ranhasi Positive Practice zano
Nhasi Yezuva nezuva Yogi Kudzidzira ndeye kuyedza Half Monkey uye Lizard Pose nokuda kweZuva reSvadhyaya! Ini ndinonakidzwa nekuyerera pakati peaya maviri maAsanas kuti ndishande kuchinjika kwangu kweHanumanasana kana Yakazara Splits! Ini ndinokurudzira kushanda ese maAsanas aya kune rimwe divi, uyezve kuchinja uye kudzokorora kune rimwe divi.
Mirayiridzo ndeyekumira kwega kwega nedivi reKURUboshwe. Ita shuwa kudzokorora kutevedzana uku pamativi ese!
Ardha Hanumanasana – Half Monkey Pose
Ardha Hanumanasana – Half Monkey Pose
Tanga munzvimbo yakasununguka yakapfugama. Uya pamabvi ako, uye uuye netsoka yako yekuruboshwe mberi uchiisa chitsitsinho chako pamateti, uchichengeta chiuno chako pamusoro pebvi rako rekurudyi. Hinge mberi zvishoma pachiuno, uye isa maoko ako kumativi ose egumbo rako rekuruboshwe rakatwasuka kuti utsigire muviri wako wepamusoro. Kana wakasununguka, hunza huma yako pasi yakananga kuruboshwe rwako, uchiita shuwa kuti chiuno chako chakaturikidzana pamusoro pebvi rako rekurudyi. Femera zvakadzama uye bata iyi positi kwemasekonzi 30-60. Kuti ubude, simudza muviri wako wepamusoro uye kana kudzosa gumbo rako rekuruboshwe pakupfugama, kana kudyara tsoka yako yekuruboshwe kuti uuye kumberi mukati. Lizard Pose .
YOGA VADZIDZISI - ona zvakawanda paTummee
Utthan Pristhasana – Lizard Pose
Utthan Pristhasana – Lizard Pose
Iyi Asana ine misiyano yakawanda kuti ikwane muviri wako uye kuchinjika. Ndinosarudza kupinda iyi positi nekuyerera kumberi kubva Half Monkey , kana kushandura gumbo rangu rekumberi nekudzika kubva pa Low Lunge .
Nhanho uye dyara tsoka yako yekuruboshwe, uchichengeta ibvi rako rakananga pamusoro pechitsiko. Fambisa tsoka yako yekuruboshwe kunze kwemainji mashoma kuruboshwe, uye kumbundira ibvi rako kupfudzi rako. Dyara zvanza zvako pasi pamberi pako kuti utsigire muviri wako wepamusoro paunenge uchiisa muviri wako wepasi. Chengetedza gumbo rako rerudyi rakananga kumashure - iwe unogona kuzorora ibvi rako pasi kuti uwedzere kuvhurika hudyu, kana kuuya pazvigunwe zvako zvekurudyi uye ruramisa gumbo rako kuti uwedzere kutambanudza. Iwe unogona kugara pamaoko ako, kana kudzika pasi pamagokora ako kuti uwedzere kutambanudza. Kuti ubude, dzokera kumusoro mumaoko ako, uye wodzvanya dzokera mukati Half Monkey , kana kutsika tsoka yako yekuruboshwe kuti upinde Imbwa yepasi .
Utthan Pristhasana - Lizard Pose (Muvambi)
YOGA VADZIDZISI - ona zvakawanda paTummee
Mirayiridzo ndeyekumira kwega kwega nedivi reKURUboshwe. Ita shuwa kudzokorora kutevedzana uku pamativi ese!
PS Kana iwe wakasununguka nekusiyana kweaya mapose, ndapota tipe tagi nemifananidzo yako pa Instagram !
Journal Day
Zuva redu rekutanga reSvadhyaya, takatanga majenari kuti tive nenzvimbo yekuzvidzidza. Ndiri kushandisa Svadhyaya Mazuva kuti ndienderane netsika iyi.. pamwe ita imwe magazini yekupinda neni nhasi! Kana usina chokwadi chekunyora nezvacho, unogona kushandisa kukurumidza kwangu nhasi - ndagara ndichibatanidza Gunyana (mushure me Labor Day ) nekutanga kwegore rechikoro kubva pandakakurira kunze kweBoston. Saka, ndechipi chimwe chinhu chawagara uchida kudzidza - chitandadzo, musoro wezvidzidzo, mutauro, mutambo… chero zvawave, nyora zvaunoda kudzidza uye nei, uye funga izvi kune yako. Tapas zuva nezuva tsika !
Unoda Journal? Tarisa majenari angu akakurudzirwa asina chinhu uye anotungamirirwa!
Kuzivisa: Ini ndinongokurudzira zvigadzirwa zvandaizoshandisa pachangu, uye maonero ese anoratidzwa pano ndeadu pachedu. Iri peji rine affiliate links kuti pasina imwe mari yakawedzerwa kwauri, inogona kundiwanira komisheni diki. Verenga yakazara zvakavanzika mutemo pano .
Mamwe Maitiro Akanaka
Wakatadza kutumira nezuro? Verenga pano!
Shandisa Maitiro ako
Ndokumbira utaure kuti ugovane chiitiko chako! Wakamboedza Half Monkey, Lizard, kana imwe seti yeAsanas kushanda Splits kare? Gara uchiyeuka, iva netsitsi!
