Zviri mukati
Happy Day 14 yedu Yemazuva makumi matatu Yoga Dambudziko - Tadasana
Mangwanani Yogis! Tikugashirei kune yedu yakadzama kupatsanurwa kweimwe neimwe yemapose mu Surya Namaskar, kana Sun Salutations Series kubva mazuva mashoma apfuura.
Kukwazisa Zuva Kunomira: Tadasana (Mountain Pose)
Tichatanga pakutanga Asana yeiyi Sun Salutations series Tadasana (ta-DA-sa-nuh), iyo inoturikira kubva kuSanskrit seMountain Pose, uye kazhinji ndiyo yekutanga kumira mumakirasi mazhinji eYoga. Iwe unozoshamisika kuti yakawanda sei yekufunga nezvako chimiro mune ino inoita seyakakosha kumira pose!
Ndinoziva vazhinji venyu vakadzidzira Yoga munguva yakapfuura, kunyanya avo vakapinda makirasi kuYoga Studios, vanonyatsoziva nezveiyi nhevedzano uye maitiro mavari. Nekudaro, chii chakanyatsoita kuti ndifarire Yoga, uye ndikatanga kutarisa paYoga kwete maPilates, yaive kirasi IMWE yandaisada kutora, mushure mekudzidzira Yoga zvishoma kweanopfuura makore matatu. Iyi kirasi yeshanduko yaive kurongeka kwakanangana nekusungirwa kirasi yemudzidzi mutsva pa Hot Yoga studio ndaida kujoina nguva pfupi mushure mekutamira kuAtlanta muna 2013. Takaenda mune zvakadzama zvakadzama pane imwe neimwe yezvimisikidzo muSunday Salutations series mukirasi ino, uye ndakadzidza kuti ndine nyaya dzekugadzirisa mune dzinenge dzese idzi "nyore" dzinoita. Ndakachinja zvachose maitiro angu uye kutarisa mushure mekirasi imwe chete.
Zvakare, ini ndinotarisira akati wandei Yogi vatsva vachange vachibatana nesu parwendo urwu. Ndakanga ndichitya kuenda kukirasi yangu yekutanga yeYoga mustudio pane kutevera DVD, uye kugadzikana neaya ekutanga poses ndiyo kiyi yekunzwa wakasununguka mu studio kudzidzira nevamwe.
Ranhasi Positive Practice zano
Nhasi Yezuva nezuva Yogi Kudzidzira ndeyekuita zvakare yechinyakare Asana nhevedzano - Surya Namaskar, kana Sun Salutations Series. Panguva ino, ita yakazara nhevedzano kaviri kudivi rega rega kwete kamwe chete. Mira uye utore kufema kwega kwega Tadasana / Mountain pose, uye ona kana iwe wakadzoka mu "zvakakodzera" kurongeka. Tarisa pawakaisa tsoka dzako, chiuno, uye mapfudzi/nzeve. wobva wagadzirisa zvinyoro nyoro kana zvichidiwa usati watanga zvakare. Zvakare, isu tichatarisa pakubatanidza Diaphragmatic Breathing, uye edza kuwana "kuyerera" neine imwe yakadzika inhale kana exhale kune imwe neimwe pose.
Tadasana – Mountain Pose
Nzira yekuita sei Tadasana (Mountain Pose) nekugadzirisa kwakakodzera kubva pasi kusvika kumusoro
- Isa uye gadzirisa tsoka
Feet - Funga nezvetsoka dzako sematatu ekutanga mapoinzi ekusangana nepasi. Izvi zvitsitsinho, zvigunwe zvepinky, uye zvigunwe zvikuru. Ita shuwa kuti zvigunwe zvako zvihombe zviri kubata. Kana zvichibvira, iva nechokwadi chokuti kumashure kwezvitsitsinho zvako kunobata. Kana uine kukuvara kwepazasi kumashure sezvandinoita, unogona kuona zviri nyore kuchengeta zvitsitsinho zvakaparadzana zvishoma. Rovedzera zvigunwe zvako mumeti zvishoma kuti uchengetedze matavi ako kubva pakudonha mumeti.
- Isa uye gadzirisa makumbo
makumbo - Ita shuwa kuti makumbo ako akatwasuka zvakanaka. Zvichida ramba wakakotama zvishoma mumabvi. Nguva dzose ita shuwa kuti unodzivirira hyper-kuwedzera kana kuvhara mabvi ako.
- Cherechedza uye gadzirisa hudyu
Hips - Ita shuwa kuti mahudyu ako haana kwaakarerekera. Edza kukwevera chiuno kumberi uye kumashure zvishoma kuti uwane kunzwa kwemaitiro ako echisikigo. Kukanganisa padivi rekuisa tailbone yako pasi, pane kuburitsa zvakapambwa zvako.
- Cherechedza uye isa torso nemaoko
mutumbi - Cherechedza mbabvu yako. Kana iwe ukaona pasi pembabvu cage iri kubuda, dhonza mukati nekudzika kuti ugadzirise chimiro chako. Zvadaro cherechedza mapepa ako. Edza kutenderedza zvinyoro-nyoro mapfudzi ako kumashure uye pasi, kure nenzeve dzako. Cherechedza kuti izvi zvinobatsira sei chipfuva chako kuvhurika. Rega maoko ako azorore pamativi ako masendimita mashoma kubva pamuviri wako, zvanza zvako zvakatarisa mberi kana zvishoma kunze.
- Gadzirisa musoro nemutsipa
Musoro uye Neck - Tarisa papi nzeve dzako dzakaenzaniswa nemapfudzi 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. Kana vhara maziso ako, kana kutarisisa mberi zvinyoro nyoro.
Kana iwe uri Yogi nyowani, ndapota iva munyoro iwe pachako! Ndapota rangarira kuti urwu rwendo, uye iva netsitsi uye ugamuchire kwauri nhasi. Ndanga ndichidzidzira pamusoro pemakore gumi uye ndichiri kushanda nguva dzose kuvandudza nzeve yangu / pfudzi kurongeka.
Tsvaga Kuyerera kwako - Talasana Variations Vhidhiyo
Tarisa vhidhiyo diki iyi kune mashoma sarudzo dzemaoko kuburikidza neTadasana. Ini ndinosarudza "swan dive" kumberi senge mune yekutanga neyechipiri sarudzo. Ndinoona kuunza maoko kumusoro kumusoro uye kuunza maoko emunamato akananga pasi kuti ave akakurumbira muYoga Studios yandinoshanyira. Iwe unogona zvakare kuedza kuunza maoko kumusoro pamberi pako… Edza sarudzo shoma, uye sarudza zvaunoda!
Kufanana neiyo Yoga seti? Dzvanya pano kuti uwane zvinongedzo zvechigadzirwa uye makodhi makodhi!
Tora yanhasi Yemazuva ese Yogi Positive Dzidzira mubhokisi rako rekutumira - Nyoresa kune yedu email runyorwa!
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Mamwe Maitiro Akanaka
Wakatadza kutumira nezuro? Verenga pano!
Shandisa Maitiro ako
Ndokumbira utaure kuti ugovane chiitiko chako! Makafungei? Wakambove nekushamisika kupi nekuenderana kwako kubva pasi zvichikwira? Wazviona uri nani pawakadzokorora nhevedzano iyi? Wakakwanisa here kuwana "kuyerera" nekufema kwako? Yakanyanya ruzivo Yogis.. wakatora kirasi kana neimwe nzira waita "kudzokera kune izvo zvekutanga"? Gara uchiyeuka, iva nemutsa!
Ini ndinoda kungofema mugomo, zvakaita senge simba kwandiri. Kuwana kufema kwangu mukati memaitiro ese ndeimwe nyaya asi ndiri kushanda pairi!
Vazhinji vevadzidzisi veyoga vanokurudzira kumisikidza chinangwa pakutanga kwekudzidzira kwako. Yangu ichokwadi KUGARA kufema .. Ndave nani nekufamba kwemakore, asi ndinobatsirwa nekuzviyeuchidza ndisati ndatanga. Itsika <3
Kurongeka kwangu / kuziva kwemuviri hakuna kumbove kwakakura kwazvo 😆saka pakanga paine zvakawanda zvekugadzirisa asi pasina mashura makuru (senge ndagara ndichiita iyi pose netsoka dzangu dzakaparadzana lol oops). Ini ndinoda kuputsa kwawakaita zvese pasi nhanho-nhanho izvo zvakandibatsira zvakanyanya. Ndinovimba yoga ichandibatsira zvishoma neaya skiiilz.
Ndanga ndichishanda pakufema kwangu panguva yekudzidzira kwangu mwedzi mishoma yapfuura uye ndinoona kuvandudzwa kukuru mune zvandinoita. Kumira kwekufema kushoma mune imwe nzvimbo nyowani kunondibatsira kuti ndipinde mukati mekutambanudza uye kurongedza ini.
Kurongeka uye kuziva chinhu chiri mupfungwa dzangu 24/7 asi kuita mukuita hakusi nyore nguva dzose! Ndine tsika yakaipa yekurega mutsipa wangu uite basa rose mune zvakawanda uye ichi chaiva chiyeuchidzo chinobatsira chekushanda pa tucking ribcage yangu nekudzikisa mapepa angu pasina kurega scalenes yangu ichibatanidzwa. Ndinogara ndichiedza kurangarira "tuck that tushie under!" asi kana ndikasarangarira ndinogaro mira nebhurugwa rangu richibuda panze. Ini ndichaedza uye kuziva zvakanyanya nezvazvo mune zvese zvandinoita!