Ka awhina a Kassandra Reinhardt i a YouTube ki te whakarite i te ahua o to ra.
KASSANDRA REINHARDT
Kaore i roa i muri i taku tiimata ki te tiri i nga mahi yoga ki runga YouTube, ka tiimata nga akonga ki te tono mo etahi momo mahi. Ki taku ohorere, ko te ahua o te 90 paiheneti o nga tono mo te 10-meneti te raupapa yoga o te ata. Ma te marama, i mohio nga tangata ki te nui o te paanga o te yoga iti i o raatau ra.
Ae, ko te whai wa mo te 10-meneti o te yoga i te ata ka taea te awhina i a koe ki te whakatau i nga mamae me nga kinks kua kohia e koe i te po. Whakaarohia hei waahanga o taau mahi, pera i te parai i o niho. Engari ko te yoga o te ata he nui ake i te neke noa i to tuara, te toronga o ou uaua, me te tiaki i o hononga.
Ko te tango i etahi meneti mo koe ake ka whakamahara koe ki te tuu i o hiahia ki te tuatahi. Hei mahi whakaaro, he huarahi te yoga ki te pupuri i te whakaata ki a koe ano, ka ruku hohonu ki roto i to tinana kare-roto kia taea ai e koe te patai, he pehea taku ahua? Kei hea taku tino hihiri me te pai? Kei hea ka taea e au te whakamahi i etahi atu tiaki?
Ka hangaia he waahi mo koe ki te whiriwhiri i tetahi whakaaro e pa ana ki te ahua o to hiahia. He aha te momo ra e hiahia ana koe? He aha taau e tatari ana ki te wheako? Whakamahia to whakaaro hei waahi punga ka taea e koe te hoki mai ki a koe i te wa e mahi ana koe i te yoga me to ra roa, tae atu ki te wa e tatari ana koe i nga waka, e noho ana i nga huihuinga, e tiaki ana ranei i au tamariki. Ka hoki mai ano. Ina hiahiatia, patai me pehea e taea ai e koe te tiaki i a koe ano i tenei ra?
https://youtu.be/4pKly2JojMw
He Parakatihi Yoga o te Ata 10-Minute mo te Totoro Tino-Tana
Kaore i roa i muri i taku tiimata ki te tiri i nga mahi yoga ki runga YouTube, ka tiimata nga akonga ki te tono mo etahi momo mahi. Ki taku ohorere, ko te ahua o te 90 paiheneti o nga tono mo te 10-meneti te raupapa yoga o te ata. Ma te marama, i mohio nga tangata ki te nui o te paanga o te yoga iti i o raatau ra.
Totoro kaki
Me timata ki te noho pai, ahakoa te ahua mo koe. Noho teitei i roto i to tuara, whakataka atu o pakihiwi mai i o taringa, ka timata me to kauae whakarara ki te papa. Tukuna to taringa maui ki to pakihiwi maui, totoro ki te taha matau o to kaki. Kia taimaha to mahunga. Mena kei te pirangi koe ki te haere atu, ka taea e koe te ngokingoki i o matimati matau mai i a koe ka puta ki te taha. Kia 3-5 nga manawa ki konei, whakamakuku i to kauae ka hono atu ki to manawa. Tukua ka hikina to mahunga ki te pokapu. Hurihia nga taha ka tuku koe i to taringa matau ki to pakihiwi matau.
Hoki mai ki waenganui ka whakaroa i to tuara. Whakaritehia to whakaaro mo te ra kei mua.
(Whakaahua: Kassandra Reinhardt)
Ngeru-Kau
Mai i te noho, haere mai ki o ringaringa me o turi ki te turanga Ripanga me o turi ki raro i ou hope. Whakawhānuihia ō matimati me ō maihao waenga me ō maihao taupū e tohu ana ki te tihi o te whāriki. I a koe e ngongo ana, whakataka to puku ka ara to kanohi ki roto i te Cow Pose.
(Whakaahua: Kassandra Reinhardt)
Whakahau me te huri i to tuara, mauria mai to kauae ki to uma i roto i te Cat. Kia 3 atu nga rauna o ngeru me te kau.
(Whakaahua: Kassandra Reinhardt)
Mirohia te ngira ki te rereke o te kuaha
Mai i te Ripanga, toro atu to waewae matau ki te taha kia noho katoa to rekereke, turi, me to hope ki te raina kotahi. Patohia nga kokonga e wha o to waewae matau ki te papa. Totoro atu to ringa maui ki te rangi, katahi ka whakaha, ka mirohia to ringa maui ki raro i a koe, ka mau mai to pakihiwi maui me to taringa ki te whariki. Mena kei roto i te tawhiti, ka taea e koe te pupuri i to matimati maui ki te maui. Ka taea e to ringa matau te pana ki roto i te whariki, ka taea e koe te kuhu mai ki o maihao, ka taea ranei e koe te whakapiko i to tuke matau me te kawe i to ringa matau ki muri i to tuara iti kia pai te hurihanga o te tuara. Ngana ki te whakangawari i to kaki. Ko tenei Miro te Needle me te rerekeenga Pose kuaha tetahi o aku mea tino pai ki te mahi tuatahi i te ata.
(Whakaahua: Kassandra Reinhardt)
Totoro Taha Tinana
Mai i te Miro i te Needle, pana to ringa matau ki roto i te whariki ka toro atu ano to ringa maui ki te rangi i mua i te tuku iho ki te whariki. Horoia to waewae matau i muri i a koe, ka whakawhiti i to waewae matau ki runga i to waewae maui, ka mau ki te taha maui. Ngana ki te titiro ki runga i to pakihiwi maui ka tango i te taha o te tinana.
(Whakaahua: Kassandra Reinhardt)
Turanga mokomoko
Mai i te Totoro Tinana Taha, mauria to waewae matau ki muri i a koe ka takahia to waewae matau ki mua i te taha o te taha o waho o to ringa matau i roto i te Lizard Pose. Whakahekea to turi tuara ki te whariki. Patohia to turi maui ka tuu i nga paraka ki raro i o ringaringa mena he pai ake. Arotahi ki te hiki ake i to ngakau me te whakaheke i o hope.
(Whakaahua: Kassandra Reinhardt)
Takahuri Puku Iti
Mai i te Mokomoko, toia o matimati o muri, hikitia to turi tuara mai i te whariki, kia mau tonu to ringa maui ki runga i te whariki ka toro atu to ringa matau ki runga. Titiro ake mena he pai. Pana ki to matimati nui maui maui kia kore koe e huri ki te taha o waho o to waewae o muri. Horohia ki roto i to hurihanga.
(Whakaahua: Kassandra Reinhardt)
Kuri Anga Whakararo
Mai i te Huri Huringa Maamaa, whakamoha i to ringa matau ki raro ki te whariki ka hikina o hope ki to Kuri Anga Whakararo tuatahi. Ko te mea tuatahi i te ata, he pai ake pea te whanui ake o ou waewae i te tawhiti-whanui o te hope. Hoatuhia o waewae, piko tetahi waewae me te whakatika i tetahi atu i te wa e tohia ana to kopu iti ki to tuara. Me ata ruru i to mahunga ka whakakorea nga kinks o to kaki. Tanga manawa hohonu, ki roto, ki waho, ma to ihu.
Whakahokia mai o turi ki te whariki i runga Papa. A kimihia to Miro te Needle me te Pose Kuaha ki tera taha. Haere tonu ki te Totoro Taha Tinana, Te Mokomoko, Te Taahuri Puke Paa, me te Kuri Raro.
(Whakaahua: Kassandra Reinhardt)
Tu Whakamua Piko
Mai i te Kuri Raro, hikoi o ringaringa ki muri o te whariki ka mau ki te kopa tare tawhetawhe ka tae mai koe ki te Piko Whakamua. Ka taea te piko o ou turi, ka taea e koe te tuku i to kopu kia okioki ki ou huha, tera pea ka mau ki runga i nga tuke me te wiri iti tetahi taha ki tetahi taha. Ka whai hua tenei ki te tino uaua o hamstrings i te ata.
(Whakaahua: Kassandra Reinhardt)
Tupapa
Mai i to piko whakamua, mauria mai o matimati ki te whariki. Hurihia o maihao ki waho, whakapikoa o turi, topa o hope, ka uru ki roto i te Squat. Whakakotahitia o ringaringa ki to ngakau, ma te whakamahi i ou tuke ki te pana i ou turi kia whanui ake. Whakaroa i roto i to tuara.
(Whakaahua: Kassandra Reinhardt)
Turanga Mahere
Tukuna o ringaringa ki te whariki. Me hikoi o ringaringa ki mua ka whakatika o waewae kia uru mai ki roto Plank Pose. Tuhia to pakihiwi ki raro i to tuara. Whakaongohia me te toha ki roto i to kopu o raro ka noho kaha i roto i to matua.
(Whakaahua: Kassandra Reinhardt)
Turanga Sphinx
Mai i te Mahere, heke iho koe ki runga i te whariki, haere mai ki runga i o ringaringa, ka totoro atu o matimati ki muri ka uru koe ki roto i te Sphinx Pose. Whakanuia o tuke ki mua i o pakihiwi, whakahokia o ringaringa o runga, ka kohia o mata o te pakihiwi kia hiki ake ai to uma. Kia nui te manawa ki roto i te ngakau ka toha ki te tuku.
(Whakaahua: Kassandra Reinhardt)
Te Turanga Tamariki
Mai i te Sphinx Pose, pehia o hope ki roto ki te Child's Pose. Whakakotahitia o maihao nui me o turi kia rite ki te whanui e hiahia ana koe. Me hikoi o ringaringa ki mua, ka piko to uma ki te whariki. Kia 5 nga manawa hohonu.
(Whakaahua: Kassandra Reinhardt)
Nohoa Haeana
Mai i te Child's Pose, hīkoi ō ringa ki tō uma me te whakakotahi i ō turi. Me noho pai, ka tuturi, ka noho whiti ranei, ka kati i ou kanohi.
Mai i tenei waahi marama, tirohia te ahua o to ahua i tenei wa i te wa i tae tuatahi koe ki runga i to whariki i te timatanga o to mahi yoga i te ata 10 meneti. Matawaihia to tinana, o whakaaro me o kare-a-roto. Me waiho tena hei turanga ka hoki mai koe puta noa i to ra.
Pānuihia te tuhinga taketake:https://www.yogajournal.com/practice/10-minute-morning-yoga-practice-full-body-stretch/
Wā tuku: Akuhata-02-2023
