Mira muGomo Pose tsoka dzako dzakafara zvishoma pane hupamhi hwehudyu hwakaparadzana.
Dzorera zvigunwe zvako kunze nezve 45 degrees.
Inhale kuti urebedze musana, exhale paunenge uchikotama mabvi ako uye squat pasi.
Hunza zvanza zvako pamberi pechipfuva chako, uchidzvanya magokora ako mukati mezvidya zvako.
Bata kwe5-8 kufema.
2.Kumira Pamberi Bend neMaoko Akawedzerwa Kumashure
Mira muGomo Pose tsoka dzako dzakapatsanurwa muchiuno.
Rongedza maoko ako kuseri kwemusana, inhale kuti urebese musana.
Exhale paunenge uchikotama zvishoma nezvishoma.
Tambanudza maoko ako kure kumashure uye kumusoro sezvinobvira.
Bata kwe5-8 kufema.
Mira muGomo Pose tsoka dzako dzakafara kupfuura kureba kwegumbo rimwe chete.
Shandura rutsoka rwako rwerudyi 90 madhigirii, uye zvishoma shandura rutsoka rwako rworuboshwe mukati.
Tenderedza chiuno chako kutarisana nedivi rekurudyi, inhale kuti urebese musana.
Exhale paunenge uchikotama ibvi rako rekurudyi kuti uite 90-degree angle pakati pechidya uye shin.
Bata kwe5-8 kufema, wozochinja mativi.
Tanga pamaoko ako nemabvi, nemaoko ako netsoka chiuno-upamhi zvakaparadzana.
Chengetedza maoko ako nezvidya zviri perpendicular kune meti.
Inhale sezvaunosimudza musoro wako nechipfuva, exhale sezvaunotenderedza musana wako.
Tarisa pakurebesa musana vertebra ne vertebra.
Dzokorora 5-8 kumativi ose.
Tanga munzvimbo yakagadzikana pameti, nemaoko ako akaiswa padivi pechipfuva chako.
Chengetedza tsoka dzako muhudyu-upamhi zvakaparadzana, exhale uye ubatanidze yako musimboti.
Rongedza maoko ako nemakumbo, uchibata nzvimbo yepuranga.
Bata kwe5-8 kufema.
Tanga kubva kuPlank Pose, uchisimudza chiuno chako kumusoro uye kumashure.
Dzvanya tsoka dzako zvakasimba muvhu, simbisa zvidya zvako uye uzvisundire kumashure.
Rebesa musana wako uye ruramisa maoko ako.
Bata kwe5-8 kufema.
.Gara pameti wakatambanudza makumbo ako akananga pamberi pako.
Isa rutsoka rwako rworuboshwe mukati kana kunze kwechidya chako chekurudyi.
Inhale kuti urebedze musana, tambanudza maoko ako kumativi.
Exhale paunenge uchimonyorora muviri wako kuruboshwe.
Dzvanya ruoko rwako rwerudyi nechokunze kwechidya chako chekuruboshwe.
Isa ruoko rwako rweruboshwe kumashure kwako pameti.
Bata kwe5-8 kufema, wozochinja mativi.
Pfugama pameti netsoka dzako dzakaparadzana muchiuno.
Isa maoko ako pahudyu yako, inhale kuti urebe musana.
Exhale sezvaunokotama kumashure, uchiisa maoko ako pazvitsitsinho zvako imwe panguva.
Vanotanga vanogona kushandisa yoga zvidhinha kuti vatsigire.
Bata kwe5-8 kufema.
Pfugama pameti netsoka dzako dzakafara zvishoma pane hupamhi hwehudyu hwakaparadzana.
Gara kumashure pazvitsitsinho zvako, wozokotamisa torso yako mberi.
Tambanudza maoko ako mberi, uchiisa huma yako pameti.
Bata kwe5-8 kufema.
Rara nemanhede pameti tsoka dzako dzakafara zvishoma pane hip-width yakaparadzana.
Isa maoko ako pamativi ako nemichindwe yakatarisa mudenga.
Vhara maziso ako uye fungisisa kwemaminitsi mashanu-8.
Kana iwe uchida kwatiri, tapota taura nesu
Nguva yekutumira: Aug-22-2024
