YouTube sensation Kassandra Reinhardt inokubatsira kuseta vibe yezuva rako.
KASSANDRA REINHARDT
Pasina nguva refu ndatanga kugovera maitiro eyoga paYouTube, vadzidzi vakatanga kubvunza mhando dzemaitiro. Kukushamisika kwangu, izvo zvaiita se90 muzana yezvikumbiro zvaive zvegumi-maminetsi emangwanani eyoga kutevedzana. Zviripachena, vanhu vakanzwisisa kuti yakawanda sei mhedzisiro kunyange iyo yoga diki inogona kuita pazuva ravo.
Ehe, kugadzira nguva yekukurumidza maminetsi gumi emangwanani yoga sesheni inogona kukubatsira iwe kugadzirisa chero aches uye kinks iwe ungave wakaunganidza panguva yehusiku. Funga nezvazvo sechikamu chemaitiro ako, sekukwesha mazino ako. Asi mangwanani yoga inopfuura kungofambisa musana wako, kutambanudza mhasuru dzako, uye kutarisira majoini ako.
Kutora kunyange maminetsi mashoma iwe pachako kunokuyeuchidza kuisa zvaunoda pakutanga. Sekuita kwekurangarira, yoga inzira yekubatirira girazi iwe uye kunyura zvakadzika mumuviri wako wemanzwiro kuti ugone kubvunza, ndiri kunzwa sei? Ndirikupi pandinonzwa ndakagwinya uye ndakanaka? Ndekupi kwandaigona kushandisa kutarisira zvishoma?
Izvo zvakare zvinogadzira nzvimbo yekuti iwe usarudze chinangwa chine chekuita nemanzwiro aunoda kunzwa. Unoda kuva nezuva rakaita sei? Chii chauri kutarisira kusangana nacho? Shandisa chinangwa chako senzvimbo yekumisa iyo iwe yaunogona kudzoka panguva yako yoga yekudzidzira uye mukati mezuva rako rose, kusanganisira kana iwe wakamirira mumigwagwa, kugara mumisangano, kana kuchengeta vana vako. Ramba uchidzokera kwairi. Pazvinenge zvichidiwa, bvunza kuti ungazvitarisira sei zvakare nhasi?
https://youtu.be/4pKly2JojMw
Maminitsi gumi eMangwanani Yoga Dzidzira yeKutambanudza-Muviri Wakazara
Pasina nguva refu ndatanga kugovera maitiro eyoga paYouTube, vadzidzi vakatanga kubvunza mhando dzemaitiro. Kukushamisika kwangu, izvo zvaiita se90 muzana yezvikumbiro zvaive zvegumi-maminetsi emangwanani eyoga kutevedzana. Zviripachena, vanhu vakanzwisisa kuti yakawanda sei mhedzisiro kunyange iyo yoga diki inogona kuita pazuva ravo.
Neck Stretch
Tanga munzvimbo yakasununguka yakagara, chero zvingaratidzika kwauri. Gara kureba kuburikidza nemuzongoza wako, donhedza mapendekete ako kure nenzeve dzako, uye tanga nechirebvu chako chakafanana nepasi. Donhedza nzeve yako yekuruboshwe kufudzi rako rekuruboshwe, uchitambanudzira nerutivi rworudyi rwemutsipa wako. Rega musoro wako uremerwe. Kana uchida kuenda mberi, unogona kukambaira zvigunwe zvako zverudyi kubva pauri uye kubuda padivi. Tora 3-5 kufema pano, kupfavisa shaya yako uye kubatana nekufema kwako. Sunungura uye simudza musoro wako kudzokera pakati. Chinja mativi paunenge uchidonhedza nzeve yako yekurudyi pabendekete rako rekurudyi.
Dzoka pakati uye kurebesa kuburikidza nemuzongoza wako. Isa chinangwa chako chezuva riri mberi.
(Mufananidzo: Kassandra Reinhardt)
Katsi-Mhou
Kubva wakagara, huya kumaoko ako nemabvi kune Tabletop chinzvimbo nemabvi ako pasi pehudyu yako. Tambanudza matinji ako nepakati nemunwe zvigunwe zvakanongedza kumusoro kwemeti. Paunenge uchifema, donhedza dumbu rako uye simudza wakatarisa muCow Pose.
(Mufananidzo: Kassandra Reinhardt)
Exhale uye kutenderedza musana wako, uchiunza chirebvu chako pachipfuva chako muKatsi. Tora mamwe maround matatu eKatsi neMhou.
(Mufananidzo: Kassandra Reinhardt)
Isai Tsono NeGedhi Pose Variation
Kubva paTabletop, wedzera gumbo rako rerudyi rakananga kudivi kuitira kuti gumbo rako, ibvi, uye chiuno zvese zviri mumutsara mumwe. Dzvanya makona mana ese erutsoka rwako rwerudyi pauriri. Tambanudza ruoko rwako rweruboshwe mudenga uye wofemera kunze uye pinza ruoko rwako rweruboshwe pasi pako, uchiunza bendekete rako rekuruboshwe uye nzeve yako kumateti. Kana iri mukati mekubata chinhambwe, unogona kubata chigunwe chako chekurudyi neminwe yako yeruboshwe yerunyararo. Ruoko rwako rwerudyi runogona kusundira mukati memeti, unogona kuuya pamunwe wako, kana kuti unogona kukotamisa gokora rako rekurudyi uye wounza ruoko rwako rwerudyi kumashure kwako uchitarisana nemusana wako wekutenderera zvakanaka. Edza kuzorodza mutsipa wako. Iyi Thread the Tsono ine gedhi Pose musiyano ndechimwe chezvinhu zvandinofarira kuita chinhu chekutanga mangwanani.
(Mufananidzo: Kassandra Reinhardt)
Side Body Stretch
Kubva pa Thread the Tsono, pinza ruoko rwako rwerudyi mumeti wosvika ruoko rwako rwekuruboshwe wakananga kudenga zvakare usati waidzikisa kumeti. Svetera gumbo rako rorudyi shure kwako uye uyambuke rutsoka rwako rworudyi pamusoro petsoka yako yekuruboshwe, uchiitora kure sezvaunokwanisa kuruboshwe. Edza kutarisa pamusoro pefudzi rako rekuruboshwe uye tora rutivi rwomuviri rwakatambanudzwa.
(Mufananidzo: Kassandra Reinhardt)
Lizard Pose
Kubva paSide Body Stretch, hunza gumbo rako rerudyi rakananga kumashure kwako uye nhanha tsoka yako yekurudyi mberi padivi pekunze kweruoko rwako rwerudyi muLizard Pose. Dzikisa ibvi rako kumusana kune meti. Pedzisa ibvi rako rekuruboshwe uye isa zvidhinha pasi pezvanza zvako kana zviri nani. Tarisa pakusimudza mwoyo wako uye kudonhedza chiuno chako.
(Mufananidzo: Kassandra Reinhardt)
Low Lunge Twist
Kubva paLizard, simudza zvigunwe zvako zvekumashure, simudza ibvi rako rekumashure kubva pameti, uye chengeta ruoko rwako rweruboshwe rwakasimwa pameti paunosvika ruoko rwako rwerudyi kumusoro. Tarisa kumusoro chete kana zvakasununguka. Sunda muchigunwe chako chekuruboshwe chekuruboshwe kuitira kuti urege kukunguruka kuenda kumucheto wekunze kwetsoka yako yekumashure. Furidzira mukati mako.
(Mufananidzo: Kassandra Reinhardt)
Imbwa Yakatarisana Nepasi
Kubva paLow Lunge Twist, buritsa mweya paunenge uchiunza ruoko rwako rwerudyi pasi pameti uye simudza chiuno chako muImbwa yako yekutanga yakatarisana neKudzika. Chekutanga mangwanani, zvinogona kunzwa zviri nani kuve netsoka dzako dzakafara pane hip-width kure kure. Pedzisa tsoka dzako, uchikotamisa gumbo rimwe uye kutwasanudza rimwe uchikweva dumbu rako rakaderera kumusana wako. Zvinyoro zunza musoro wako uye ubvise chero kinks mumutsipa wako. Tora kufema kwakadzika, mukati uye kunze, kuburikidza nemhino dzako.
Dzosa mabvi ako kumubhedha muTabletop. Uye tsvaga yako Thread Tsono uye Gedhi Pose kune rimwe divi. Ramba uine Side Body Stretch, Lizard, Low Lunge Twist, uye Down Dog.
(Mufananidzo: Kassandra Reinhardt)
Kumira Mberi Bend
Kubva paDog Dog, famba maoko ako kuseri kwemeti uye wotora chidhori chakapetwa paunopinda muStanding Forward Bend. Mabvi ako anogona kukotama zvine rupo uye unogona kurega dumbu rako richizorora pakatarisana nezvidya zvako, pamwe wakabatirira pamagokora akatarisana uye uchikwenya zvishoma kudivi. Izvi zvinogona kubatsira kana hamstrings yako yakanyanya kusimba chinhu chekutanga mangwanani.
(Mufananidzo: Kassandra Reinhardt)
Squat
Kubva pakubhenda kwako, hunza zvigunwe zvako pameti. Shandura zvigunwe zvako zvishoma kunze, pfugama mabvi ako, udonhedze chiuno chako, uye uuye mu Squat. Unganidza maoko ako pamwe chete pamwoyo wako, uchishandisa magokora ako kusunda mabvi ako zvishoma. Rebesa kuburikidza nemuzongoza wako.
(Mufananidzo: Kassandra Reinhardt)
Plank Pose
Sunungura zvanza zvako pameti. Famba maoko ako mberi uye ruramisa makumbo ako kuti auye muPlank Pose. Dhonza mapendekete ako pasi kumashure kwako. Inhale uye exhale mudumbu rako rezasi uye ugare wakasimba kuburikidza nepakati pako.
(Mufananidzo: Kassandra Reinhardt)
Sphinx Pose
Kubva paPlank, zvidzikisire kune meti, huya pamaoko ako, uye nongedzera zvigunwe zvako kumashure sezvaunopinda muSphinx Pose. Hunza magokora ako zvishoma pamberi pemapfudzi ako, puruzira maoko ako ekumusoro kumashure, uye svina mapendekete ako pamwechete kuti usimudze chipfuva chako kumusoro zvishoma. Tora mweya mukuru mumoyo uye exhale kuti usunungure.
(Mufananidzo: Kassandra Reinhardt)
Pose Yemwana
Kubva kuSphinx Pose, dzvanya chiuno chako kudzokera muPose yeMwana. Unza zvigunwe zvako zvihombe pamwe chete uye mabvi ako akafara sezvaungada. Famba maoko ako mberi uye peta chipfuva chako kumeti. Tora 5 kufema kwakadzika.
(Mufananidzo: Kassandra Reinhardt)
Comfortable Seat
Kubva paKumira Kwemwana, fambisa maoko ako kuchipfuva chako wounza mabvi ako pamwechete. Tora chigaro chakasununguka, kupfugama kana kugara wakachinjika makumbo, wovhara maziso ako.
Kubva pane ino nzvimbo yekujekesa, cherechedza manzwiro aunoita iye zvino kusiyana neapo pawakatanga kuuya pamubhedha wako pakutanga kwemaminetsi gumi emangwanani e yoga maitiro. Tarisa muviri wako, pfungwa dzako, uye manzwiro ako. Rega icho chive hwaro hwaunodzokera kwachiri muzuva rako rose.
Verenga chinyorwa chekutanga:https://www.yogajournal.com/practice/10-minute-morning-yoga-practice-full-body-stretch/
Nguva yekutumira: Aug-02-2023
