YouTube Sensation Kassandra Reinhardt inokubatsira kuisa vibe yezuva rako.
Kassandra Reinhardt
Pasina nguva refu mushure mekunge ndatanga kugoverana yoga maitiro paYouTube, vadzidzi vakatanga kukumbira mhando dzedzimwe maitiro. Zvandakashamisika, zvaiita kunge makumi mapfumbamwe muzana ezvikumbiro zvaive kwemaminitsi gumi emaminitsi ega yoga kutevedzana. Zviripachena, vanhu vakanzwisisa kuti yakawanda sei yemhedzisiro kunyange iyo diki yoga inogona kuve nayo pazuva ravo.
Ehe, kuita nguva yekukurumidza maminetsi emaminitsi ey moga chikamu chinogona kukubatsira iwe kushandisa chero maink uye kinks iwe ungangodaro wakaunganidza pakati pehusiku. Funga nezvacho sechikamu chemuitiro ako, sekugeza mazino ako. Asi mangwanani Yoga inopfuura kungoisa musana wako, kutambanudza tsandanyama dzako, uye kutarisira majoini ako.
Kutora kunyange maminetsi mashoma kuti iwewe unoyeuchidza iwe kuti uise zvaunoda kutanga. Semunhu anodzidzira, Yoga inzira yekubata girazi kwauri nekunyora zvakadzama mumuviri wako mupfungwa kuti ubvunze, ndiri kunzwa sei? Ndiri kuripiko ndirikunzwa chaizvo uye zvakanaka? Ndekupi kwandinga tarisazve hanya zvishoma?
Izvo zvinogadzirawo nzvimbo kuti iwe usarudze chinangwa chine chekuita nemabatiro aunoda kunzwa. Ndeupi rudzi rwezuva raunoda kuva naro? Chii chauri kutarisira kutarisira? Shandisa chinangwa chako senongedzo yekunyudza kuti iwe udzokere panguva yako yoga maitiro uye zuva rese, kusanganisira kana iwe uchimirira mumisangano, kana kugara vana vako. Ramba uchidzoka kwazviri. Kana zvichidikanwa, bvunza kuti chii chimwe chaungaite iwe pachako nhasi?
https://youtu.be/4pkly2Jojmw
Mangwanani-maminetsi emangwanani yoga maitiro eiyo yakazara-muviri kutambanudza
Pasina nguva refu mushure mekunge ndatanga kugoverana yoga maitiro paYouTube, vadzidzi vakatanga kukumbira mhando dzedzimwe maitiro. Zvandakashamisika, zvaiita kunge makumi mapfumbamwe muzana ezvikumbiro zvaive kwemaminitsi gumi emaminitsi ega yoga kutevedzana. Zviripachena, vanhu vakanzwisisa kuti yakawanda sei yemhedzisiro kunyange iyo diki yoga inogona kuve nayo pazuva ravo.
Mutsipa tambanudza
Tanga munzvimbo yakasununguka yakagara, chero chinoita senge iwe. Gara wakareba kuburikidza nemusana wako, wanda mapfudzi ako kubva munzeve dzako, uye utange nechin chako chifanana pasi. Donhedza nzeve yako yekuruboshwe kune yako yekuruboshwe, kutambanudza kuburikidza nerutivi rwerudyi rwemutsipa wako. Musoro wako ngaurege kurema. Kana iwe uchida kuenda mberi, iwe unogona kukambaira yako chaiyo zvigunwe zvigunwe kubva kwauri nekuenda kudivi. Tora kufema 3-5 pano, kupfava shaya yako uye kubatana nemweya wako. Kusunungura uye simudza musoro wako kudzoka pakati. Switch mativi sezvo iwe uchikanda nzeve yako yekurudyi kune yako kurudyi pfudzi.
Dzoka pakati uye kureba kuburikidza nemusana wako. Gadza chinangwa chako chezuva iri pamberi.
(Photo: Kassandra Reinhardt)
Cat-Cat
Kubva pasi, uyai mumaoko ako nemabvi ako pachinzvimbo cheplaipheti nemabvi ako pasi pechiuno chako. Pararira zvigunwe zvako zvakakura neyako yepakati uye index zvigunwe zvichinongedza kumusoro kwemat. Sezvaunopinza, donhedza dumbu rako uye simudza meso ako mumombe.
(Photo: Kassandra Reinhardt)
Exhale uye kutenderedza musana wako, uchiunza chinyo chako pachipfuva chako mukati. Tora matatu akawanda kutenderera kitsi uye mombe.
(Photo: Kassandra Reinhardt)
Thread Tsono neGedhi Pose Kusiyana
Kubva pabheti, wedzera gumbo rako rekurudyi parutivi rwesango, ibvi, uye hip, uye hip zvese mune imwe mutsara. Dzvanya makona ese mana etsoka dzako chaicho kubva pasi. Svitsa ruoko rwako rweruboshwe wakananga kumatenga uye wobva wawedzera uye tambo ruoko rwako rweruboshwe pasi pako, uchiuya nefudzi rako rekuruboshwe nenzeve yako kumate. Kana zviri mukati mekubata chinhambwe, iwe unogona kubata bata chako chikuru chigunwe chakakura chigunwe chako chekuruboshwe norugare zvigunwe. Ruoko rwako rworudyi runogona kusundira mumatunhu ako, kana iwe unogona kukanda ruoko rwako rwerudyi uye uuye neruoko rwako rwerudyi kumashure kwako pamusoro pako kudzikisira kuseri kwemuzongoza akanaka. Edza kuzorora mutsipa wako. Iyi tambo tsono ine gedhi pese pose kusiyana ndechimwe chezvinhu zvangu zvandinoda kuita chinhu chekutanga mangwanani.
(Photo: Kassandra Reinhardt)
Side comptch kutambanudza
Kubva padanda racho sindano, sundira ruoko rwako rwerudyi mumatunhu uye usvike ruoko rwako rweruboshwe wakananga kumatenga zvakare usati waderedza iyo marara. Sveta rako rokuruku kurudyi kumashure kwako Edza kutarisa pamusoro wako wekuruboshwe uye tora muviri wedivi kutambanudza.
(Photo: Kassandra Reinhardt)
Lizard Pose
Kubva pamativi emuviri kutambanudza, kuunza gumbo rako rekurudyi kumashure kwako uye nekutanga tsoka yako yekurudyi kumberi padivi pemupendero wekunze kweruoko rwako rwerudyi muLizard Pose. Dzikisa ibvi rako rekuseri kuenda kumate. Pad yako ibvi rekuruboshwe uye nzvimbo inovhara pasi pemachindanda ako kana izvo zvinonyanya kugadzikana. Tarisa pane kusimudza moyo wako uye kudonhedza chiuno chako.
(Photo: Kassandra Reinhardt)
Low Lunge Twist
Kubva kuLizard, tuck yako kumashure zvigunwe, simudza yako brock kubva mumbato, uye ruoko rwako rworuboshwe rwakadyara pamubhedha sezvaunosvika paruoko rwako rwerudyi. Tarisa kumusoro chete kana yakagadzikana. Pushira mune yako kuruboshwe kuruboshwe tete saka hausi kutenderedza kumucheto wekunze kwetsoka dzako. Inhale mune yako twist.
(Photo: Kassandra Reinhardt)
DZVANYORWA-Wakatarisana nembwa
Kubva kuderera lunge twist, exhale paunenge uchiuya ne ruoko rwako rwerudyi pasi kune iyo mat uye kusimudza chiuno chako mune yako yekutanga pasi-yakatarisana nembwa. Chekutanga chinhu mangwanani, zvingave zvichinzwa zvirinani kuve netsoka dzako kupfuura hip-upamhi hwakareba parutivi. Gadzira tsoka dzako, guruva gumbo uye kururamisa imwe uchiri kudhirowa dumbu rako rakadzika kusvika kune yako yakaderera kumashure. Nyoro nyoroura musoro wako uye bvisa chero kinks mumutsipa wako. Tora mweya wakadzika, mukati nekubuda, kuburikidza nemhino dzako.
Kuunza mabvi ako kudzokera kumate piritsi. Uye tsvaga tambo yako tsono neGedhi Pose kune rumwe rutivi. Enderera nemhando yemuviri yakatambanudza, Lizard, Low Lunge Twist, uye Down imbwa.
(Photo: Kassandra Reinhardt)
Akamira kumberi kukotama
Kubva pasi imbwa, famba maoko ako kumashure kwemakonzo uye utore dhag dhivha paunomira pamberi pekumberi. Mabvi ako anogona kukomborera nerupo uye iwe unogona kurega dumbu rako kuzorora pamusoro pezvidya zvako, pamwe wakabatirira pamisangano yakatarisana uye nekuchera divi rerutivi. Izvi zvinogona kubatsira kana hamstings dzako dzakasimba kwazvo chinhu chekutanga mangwanani.
(Photo: Kassandra Reinhardt)
Squat
Kubva pane yako nzvimbo yekumberi, uuye zvigunwe zvako zvigunwe. Dzima zvigunwe zvako zvishoma, pfugama mabvi ako, donhedza chiuno chako, uye ugopinda mune squat. Huya nemaoko ako pamwe chete pamoyo wako, uchishandisa ma elbows ako kusundira mabvi ako akafara. Kureba kuburikidza nemusana wako.
(Photo: Kassandra Reinhardt)
Plank Pose
Sunungura maoko ako kumate. Famba maoko ako kumberi uye wakananga makumbo ako kuti uuye muPlank pose. Dhirowa pfudzi rako rinopera pasi kumashure kwako. Inhale uye exhale mune yako yepazasi dumbu uye ugare wakasimba kuburikidza neyekore rako.
(Photo: Kassandra Reinhardt)
Sphinx pose
Kubva Plank, udzungirire pamubhedha, uyai mubato renyu, uye rinongedze zvigunwe zvenyu kumashure sezvo muchiuya muSphinx pose. Huya nekwavo mbichana pamberi pemapfudzi ako, Tora kufema kukuru mumoyo uye exhale kusunungura.
(Photo: Kassandra Reinhardt)
Pose yemwana
Kubva passpinx pose, chengetedza chiuno chako chingadzokera mumwana. Uya nezvigunwe zvako zvakakura pamwe chete uye mabvi ako akapatsanuka sezvaungade. Famba maoko ako kumberi uye peta chipfuva chako kune mat. Tora mweya 5 wakadzika.
(Photo: Kassandra Reinhardt)
Chigaro chakagadzikana
Kubva pamwana emwana, famba maoko ako pachipfuva chako uye uuye nemabvi ako pamwe chete. Tora chigaro chakagadzikana, kungave kupfugama kana kurara-gumbo, uye vhara maziso ako.
Kubva pane ino nzvimbo yekujekesa, ona kuti unonzwa sei izvozvi sekupesana kana iwe wakatanga kuuya kune yako matanho pakutanga kwemaminetsi gumi emaminitsi gumi ega yoga yoga yoga. Tarisa muviri wako, pfungwa dzako, uye manzwiro ako. Izvo ngazvive peline kuti udzokere kusvikira zuva rako rose.
Verenga chinyorwa chekutanga: https://www.yogajournal.com/practice/10-miniture-Morning-furo--T-Stretch/
Kutumira Nguva: Aug-02-2023
