Kutambanudzira mukatiyogaZvakakosha, ungave uri munhu anofarira zvemuviri anoekisesaiza nguva dzose kana mushandi wemuhofisi akagara kwemaawa akawanda. Nekudaro, kuwana chaiko uye kutambanudza kwesainzi kunogona kunetsa kune vanotanga yoga. Naizvozvo, isu tinokurudzira zvikuru gumi nemasere epamusoro-tsanangudzo yeanatomical yoga mifananidzo inoratidza zvakajeka nzvimbo dzakanangwa dzakatambanudzwa kune yega yega pose, zvichiita kuti zvive nyore kune vanotanga kugona.

Cherechedza:Tarisa pakufema kwako panguva yekudzidzira! Chero bedzi iwe uchiita zvishoma nezvishoma uye zvinyoro-nyoro, hapafanirwe kuve nekurwadziwa. Zvinokurudzirwa kubata yega yoga pose kwemasekonzi gumi kusvika makumi matatu kubvumira muviri wako kuti utambanuke zvakazara uye uzorore.

Rusvingo-Inobatsirwa Kudzika Imbwa Pose

Ichi chiito chinosanganisira mhasuru dzakafara dzemusana uye dzechipfuva-latissimus dorsi uye pectoralis huru. Mira chinhambwe kubva kumadziro, nemuviri wako wakafanana pasi, uchiita kuti musana wako urambe wakatsetseka. Zvadaro, kotama zvishoma nezvishoma kubva pachifuva chako, uchinzwa mhasuru dziri kumashure kwako uye chipfuva chakatambanudzwa uye chibvumirano, uchishanda nemazvo mapoka aya emhasuru.

Supine Spinal Twist

Ichi chiitiko chinonyanya kunanga glutes uye ekunze oblique tsandanyama. Paunenge wakarara pamusana wako, pfugama ibvi rako rekurudyi uye shandura muviri wako kuruboshwe. Munguva iyi, iwe uchanzwa kutambanudza uye kuputika mune yako glutes uye ekunze oblique tsandanyama, zvichibatsira kusimbisa aya mhasuru mapoka.

Kumira Side Bend

Izvikurovedza muviriinonyanya kushanda kunze kwe oblique muscles uye yakafara musana mhasuru-latissimus dorsi. Paunenge wakamira, kotamisa muviri wako kurudyi, uchinzwa kutambanudza uye kuputika mumasumbu ako ekunze oblique. Mushure mekupedza chiitwa kudivi rekurudyi, dzokorora kuruboshwe kuti uve nechokwadi chekuti mhasuru dzemativi ese dziri kushanda zvakaenzana.

Nyore Kumira Mberi Bend

Ichi chiitiko chinonyanya kunanga hamstrings. Paunenge wakamira, isa tsoka imwe pamberi, chengeta musana wako wakatwasuka, uye isa maoko ako pachiuno chako. Zvadaro, peta mberi kubva muhudyu yako pamusoro perimwe gumbo, uchinzwa kutambanudza munyundo dzako. Dzokorora chiitwa ichi kuti chiwedzere kushanda kwayo.

Butterfly Pose

Izvikurovedza muvirikunyanya inotarisa misumbu ye-adductor. Tanga nekugara nemabvi ako akakotama uye pasi petsoka dzako pamwe chete, kuchengetedza musana wako wakatwasuka. Zvadaro, zvinyoronyoro isa maoko ako pamabvi ako uye edza kuunza chiuno chako nemabvi pedyo nepasi, uchinzwa kutambanudza uye kuputika mumasumbu ako e-adductor.

Bata Pose Yemwana

Ichi chiitiko chinonyanya kunanga hudyu flexor tsandanyama. Gara pasi, chengetedza musana wako, uye zvishoma nezvishoma dhonza gumbo rimwe kuchipfuva chako, uchitenderedza chidya chako kunze. Dzokorora chiitiko ichi nerimwe gumbo kuti unyatsoshanda hudyu inofambisa mhasuru.

Akagara Pigeon Pose

Ichi chiitiko chinonyanya kutarisana netibialis anterior muscle. Gara pasi, dhonza ruoko rwako rworudyi kumashure uye ubatisise rutsoka rwako rworudyi, woisa rutsoka rwako rworudyi pamabvi ako ekuruboshwe. Zvadaro, dzokorora chiito ichi neruoko rwako rworuboshwe rwakabata rutsoka rwako rworuboshwe uye ruise pamabvi ako ekurudyi kuti ushande zvakakwana tibialis anterior muscle.

Forward Bend

Patinogara pasi nemakumbo edu pamwe chete uye akatambanudzwa, kukotama kumberi kunosanganisira mhasuru nemhasuru dzemhuru. Chiito ichi hachingoedzi kuchinjika kwemuviri wedu chete asiwo chinosimbisa mhasuru dzedu nemhasuru dzemhuru.

Lunge Pose

Lunge Pose, ayogapose, inonetsa kuenzana kwemuviri uye inoshanda zvakadzama iyo yakaderera musana tsandanyama uye quadriceps. Panguva yekudzidzira, isa gumbo rako rekuruboshwe mberi, wakakotama pakona ye90-degree, uchibata tsoka yako yekurudyi uye uchikwevera muchiuno chako, uchiita kuti unzwe kumonyoroka muzasi mako uye kutambanudza kumberi kwechidya chako. Zvadaro, chinja makumbo uye dzokorora chiitwa kuti uwane bilateral kudzidziswa. Iyi pose yakakodzera kune vanotanga yoga, asi simbisa chokwadi panguva yekudzidzira kudzivirira kukuvara. Kuti uwane nhungamiro chaiyo, zvinokurudzirwa kuchengeta muunganidzwa wemifananidzo yesainzi anatomical yoga kuti zvive nyore kutarisa.