Kutambanudza mukatiYogainokosha, ingave iri yekumanikidza inofarira inowoneka nguva zhinji kana mushandi wehofisi akagara kwemaawa marefu. Nekudaro, kuwana chaiyo uye yesainzi kutambanudza kunogona kuve kwakaoma kune yoga vanotanga. Naizvozvo, tinokurudzira zvikuru 18 yakakwirira-tsananguro yeAnatomical yoga Mifananidzo inoratidza zvakajeka nzvimbo dzakatambanudzwa kune imwe nzvimbo, ichiita kuti zvive nyore kuti vatange vaTenzi.

ONA:Tarisa pane yako kufema panguva yekuita! Chero bedzi iwe uchiita zvishoma nezvishoma uye zvinyoro nyoro, hapafanire kuve nemarwadzo. Iyo inokurudzirwa kubata yega yega yoga pose kwemasekondi gumi kusvika makumi matatu kuti ubvumire muviri wako kuti utambanure uye zorora.

Wall-yakabatsirwa pasi pasi imbwa pose

Ichi chiitiko chinosanganisira iyo yakanyanya kumashure uye chipfuva tsandanyama-Latissimus dorsi uye pectoreralis yakakura. Mira imwe chinhambwe kubva kumadziro, nemuviri wako uchienderana nepasi, uchiverenga kumashure kwako uchiramba uchitonhora. Ipapo, kukotama zvishoma nezvishoma kubva pachipfuva chako, kunzwa tsandanyama mumusana wako uye chipfuva kutambanudza uye chibvumirano, kushanda zvinobudirira mapoka aya emapanduru.

Supine spinal twist

Ichi chiitiko chinonyanya kuvhara majasi uye kunze kwemhasuru yemukati. Ndichireva nhema kumusana kwako, pfugama ibvi rako rorudyi uye wakatsemuka muviri wako kuruboshwe. Munguva iyi, iwe unonzwa kutambanudza uye kupindirana mumagariro ako uye kunze kweblique tsandanyama, kubatsira kusimbisa aya mapoka emutsara.

Kumira parutivi bend

Izvikurovedza muviriKunyanya inoshanda kunze kweiyo kunze kwemasuru uye iyo yakafara kumashure tsandanyama-Latissimus dorsi. Paunenge wakamira, pfugama muviri wako kurudyi, uchinzwa kutambanudza uye kupindirana mune yako yekunze oblique tsandanyama. Mushure mekupedza kurovedza muviri kurudyi, dzokorora kuruboshwe kuruboshwe kuti zvive zveshuwa zvimedu zvimedu zvinoshanda zvakajeka.

Simple State Mberi Bend

Uku kurovedza muviri kwakanyanya kunongedza hamstrings. Ndichimira, isa tsoka imwe pamberi, chengetedza yako kumashure, uise maoko ako pachiuno chako. Zvadaro, peta mberi kubva kune chiuno chako pamusoro peimwe gumbo, uchinzwa kutambanudzwa mumabhodhi ako. Dzokorora chiitiko ichi kuti uwedzere kushanda kwayo.

Butter Fose

Izvikurovedza muvirikunyanya tarisiro iyo adductor mhasuru. Kutanga nekugara nemabvi ako akakotama uye tsoka dzetsoka dzako pamwechete, uchengete musana wako wakananga. Zvadaro, isa maoko ako pamabvi ako uye edza kuunza chiuno nemabvi ako pedyo nepasi, kunzwa kutambanudza uye kupokana muzvisikwa zvako zveAdductor.

Craza mucheche pose

Ichi chiitiko chinonyanya kuratidza iyo hip flexor tsandanyama. Gara pasi, chengetedza kumashure kwako, uye zvishoma nezvishoma kudhonza gumbo rimwe chete kune chipfuva chako, uchishandura chidya chako kunze. Dzokorora chiitiko ichi neimwe gumbo kunyatso shanda muhudyu dexor tsandanyama.

Pagone pgehon pone

Ichi chiitiko chinonyanya kuratidza iyo tibialis anterior mhasuru. Gara pasi, dhonza ruoko rwako rwerudyi dzoka uye ubate tsoka yako yekurudyi, woisa tsoka yako yekurudyi pabvi rako rekuruboshwe. Tevere, dzokorora chiitiko ichi neruoko rwako rweruboshwe chakabata tsoka yako yekuruboshwe uye uchiisa pane yako broe kurudyi kuti isashande tibialis anterior scle.

Forward Bend

Patinogara pasi nemakumbo edu pamwe chete uye akatambanudzwa, akanyanya kuenda kumberi kunosanganisira hamstrings nemhuru dzemhuru. Ichi chiitiko chisingangoyedza chete muviri wedu asiwo zvinosimbisawo hamstrings nemhuru dzemhuru.

Lunge pose

Lunge pose, aYogaPose, vanopokana zviyero zvemuviri uye zvakadzama zvinoshanda kumashure kumashure kwemasuru uye quadriceps. Munguva yekudzidzira, isa gumbo rako rekuruboshwe, wakakotama kona 90-uchidonhedza tsoka yako yekurudyi uye uchidhonza kusvika kune yako chiuno, ichinzwira tsitsi kuti udzikise mumashure mako uye kutambanudzwa kumberi kwechiuno chako. Zvadaro, switch makumbo uye dzokorora chiitiko chekurovedza muviri kuti uwane kudzidziswa kwekirasi. Iyi pose yakakodzera iyo yoga yakatanga, asi ita shuwa chokwadi panguva yekudzidzira kukuvara. Kuti uwane kutungamira kwakanyanya, zvinokurudzirwa kuchengeta muunganidzwa wesainzi yeAnatomicical you Mifananidzo yezvirevo zviri nyore.