Chitubu ndiyo nguva yakakwana yekuvandudza muviri wako nepfungwayoga zvimiro zvinobatsira kuderedza kuneta, kukurudzira kuzorora, uye kushandisa simba rakawandisa.
1, Half Moon Pose
Mirayiridzo: Tanga wakamira tsoka dzako dziri pahupamhi hwemafudzi.Shandura tsoka yako yekurudyi kurudyi, kotamisa ibvi rako rekurudyi, uye tambanudza muviri wako kudivi rerudyi, woisa ruoko rwako rwerudyi anenge masendimita makumi matatu kunze kwetsoka yako yekurudyi.Simudza gumbo rako rekuruboshwe kubva pasi uye riwedzere parallel kusvika pasi.Tambanudza ibvi rako rekurudyi, vhura ruoko rwako rwekuruboshwe uchitarisa mudenga, uye tarisa mudenga.
Benefits: Inovandudza kuenzanisa uye kubatana, inosimbisa kutarisa, inowedzera simba remakumbo, uye inotambanudza chipfuva.
Kufema: Chengetedza kufema kwepanyama uye kwakatsetseka mukati mese.
Mapoinzi Akakosha: Chengetedza maoko ese ari maviri mumutsara wakatwasuka pasi, uye ita shuwa kuti muviri wako unoramba uri mundege imwechete, negumbo repamusoro rakafanana pasi.
Kudzokorora: 5-10 kufema padivi.
2、Half Triangle Twist Pose
Mirayiridzo: Tanga wakamira tsoka dzako dziri pahupamhi hwemafudzi.Hinge muhudyu, isa maoko ako pasi, uye ruramisa musana wako.Isa ruoko rwako rworuboshwe zvakananga pasi pechipfuva chako, uye tambanudza ruoko rwako rworudyi runoenderana nepasi.Exhale paunenge uchimonyorora bendekete rako rekurudyi wakananga kusirin'i uye wotenderedza musoro wako kutarisa padenga.
Benefits: Inowedzera kushanduka kwemusana, inotambanudza yakaderera kumashure uye gumbo tsandanyama.
Kufema: Inhale sezvaunorebesa musana wako, uye exhale paunenge uchimonyoroka.
Key Points: Chengeta pelvis iri pakati, uye nongedzera zvigunwe zvako mberi kana zvishoma mukati.
Kudzokorora: 5-10 kufema padivi.
3, Side Angle Twist Pose
Mirayiridzo: Tanga munzvimbo yakapfugama nemaoko ako akaiswa mberi pasi.Dzorera tsoka yako yekuruboshwe mberi, tambanudza gumbo rako rerudyi kumashure zvigunwe zvakapeta pasi, uye nyura chiuno chako pasi.Inhale sezvaunotambanudza ruoko rwako rworudyi kumusoro kudenga, uye budisa mweya paunenge uchimonya musana wako kuruboshwe.Hunza ruoko rwako rwekurudyi kumabvi ekunze ekuruboshwe, dzvanya zvanza zvako pamwe chete, uye tambanudza maoko ako kumberi.Rongedza ibvi rako rekuruboshwe, uye dzikamisa chimiro uchimonyorora mutsipa wako kuti utarise padenga.
Benefits: Inosimbisa tsandanyama kumativi ese emuviri, musana, uye makumbo, inobvisa kusagadzikana kwemusana, uye kukwiza dumbu.
Kufema: Inhale sezvaunowedzera musana wako, uye exhale sezvaunoshandura.
Key Points: Simbisa hudyu zvakaderera sezvinobvira.
Kudzokorora: 5-10 kufema padivi.
4, Akagara Mberi Bend (Yambiro yeLumbar Disc Disease Varwere)
Mirayiridzo: Tanga panzvimbo yakagara uye gumbo rako rerudyi rakatambanudzirwa mberi uye ibvi rako rekuruboshwe rakakotama.Vhura hudyu yako yekuruboshwe, isa pasi petsoka yako yekuruboshwe pakatarisana nechemukati mehudyu yekurudyi, wokochekera zvigunwe zvako zverudyi kumashure.Kana zvichidiwa, shandisa maoko ako kudhonza tsoka yekurudyi pedyo newe.Inhale sezvaunovhura maoko ako kumusoro, uye exhale sezvaunopeta kumberi, uchichengeta musana wako wakatwasuka.Bata rutsoka rwako rworudyi nemaoko ako.Inhale kuti urebese musana wako, uye exhale kudzika kumberi kwakapetwa, uchiunza dumbu rako, chipfuva, uye huma yakananga pachidya chako chekurudyi.
Benefits: Inotambanudza hamstrings uye kumashure mamhasuru, inovandudza hudyu kuchinjika, inosimudzira kugaya, uye inosimudzira kutenderera kweropa.
Kufema: Kufemera kurebesa musana, uye exhale kupeta kumberi.
Mapoinzi Akakosha: Chengeta musana wakatwasuka mukati mese.
Kudzokorora: 5-10 kufema.
5, Inotsigirwa Hove Pose
Mirayiridzo: Tanga panzvimbo yakagara uye makumbo ose akatambanudzirwa mberi.Isa chivharo che yoga pasi pemusana wako wechipfuva, uchibvumira musoro wako kuti uzorore pasi.Kana mutsipa wako uchinzwa kusagadzikana, unogona kuisa imwe yoga block pasi pemusoro wako.Hunza maoko ako pamusoro uye batanidza maoko ako pamwechete, kana kukotamisa magokora ako wobatirira pamagokora akatarisana kuti uwedzere kutambanudza.
Benefits: Inovhura chipfuva nemutsipa, inosimbisa mapendekete netsandanyama dzemusana, uye inobvisa kukakavara.
Kufema: Inhale kuti urebe musana, uye exhale kudzika kumashure.
Pfungwa Huru: Chengetedza chiuno pasi, uye zorora chifuva nemapfudzi.
Kudzokorora: 10-20 kufema.
Chitubu ndiyo nguva yakakwana yekuita maekisesaizi ekutambanudza anomutsa muviri uye kukurudzira kuzorora.Kutambanudza yoga kunoisa kwete kungopa kutambanudza uye kukwiza mabhenefiti asiwo kunobatsira kumutsiridza uye kumutsiridza muviri nepfungwa.
Nguva yekutumira: Kubvumbi-26-2024
