Kufotokozera:
Mu Warrior I pose/High Lunge, phazi limodzi limapita kutsogolo ndi bondo kupanga ngodya ya digirii 90, pamene mwendo winawo ukuwongoka mmbuyo ndi zala zapansi. Kumtunda kwa thupi kumapita mmwamba, mikono ikufika pamwamba ndi manja atakulungidwa pamodzi kapena mofanana.
Ubwino:
Kulimbitsa minofu ya ntchafu ndi glutes.
Amatsegula chifuwa ndi mapapo, kulimbikitsa kupuma bwino.
Zimapangitsa kuti thupi likhale lokhazikika komanso lokhazikika.
Zimakhudza thupi lonse, kuwonjezera mphamvu zakuthupi.
Kufotokozera:
Mu Khwangwala Pose, manja onse awiri amayikidwa pansi ndi mikono yopindika, mawondo atatsamira pa mikono, mapazi atakwezedwa pansi, ndi pakati pa mphamvu yokoka yotsamira patsogolo, kusungabe bwino.
Ubwino:
Amawonjezera mphamvu m'mikono, m'manja, ndi m'mitsempha yapakati.
Kumawonjezera kusamvana ndi kugwirizana kwa thupi.
Kumawongolera kuyang'ana komanso bata lamkati.
Amalimbikitsa m'mimba dongosolo, kulimbikitsa chimbudzi.
Kufotokozera:
Mu Pose Wovina, phazi limodzi limagwira bondo kapena pamwamba pa phazi, pamene mkono womwewo ukukwera mmwamba. Dzanja lina limagwirizana ndi phazi lokwezeka. Kumtunda kwa thupi kumatsamira kutsogolo, ndipo mwendo wotambasulidwa umatambasulira chammbuyo.
Ubwino:
Imalimbitsa minofu ya miyendo, makamaka hamstrings ndi glutes.
Zimapangitsa kuti thupi likhale lokhazikika komanso lokhazikika.
Amatsegula chifuwa ndi mapapo, kulimbikitsa kupuma bwino.
Kumawonjezera kaimidwe ndi thupi.
Kufotokozera:
Mu Dolphin Pose, manja ndi mapazi onse amayikidwa pansi, kukweza chiuno mmwamba, kupanga mawonekedwe otembenuzidwa V ndi thupi. Mutu ndi womasuka, manja ali pansi pa mapewa, ndi manja perpendicular pansi.
Ubwino:
Kutalikitsa msana, kuthetsa kupsinjika kwa msana ndi khosi.
Imalimbitsa manja, mapewa, ndi minofu yapakati.
Imawonjezera mphamvu yakumtunda ndi kusinthasintha.
Amalimbikitsa m'mimba dongosolo, kulimbikitsa chimbudzi.
Pansi Galu Pose
Kufotokozera:
Mu mawonekedwe a Galu Woyang'ana Pansi, manja ndi mapazi onse amayikidwa pansi, kukweza chiuno mmwamba, kupanga mawonekedwe otembenuzidwa ndi V ndi thupi. Mikono ndi miyendo ndizowongoka, mutu umakhala womasuka, ndipo kuyang'ana kumalunjika kumapazi.
Ubwino:
Kutalikitsa msana, kuthetsa kupsinjika kwa msana ndi khosi.
Imalimbitsa manja, mapewa, miyendo, ndi minofu yapakati.
Imakulitsa kusinthasintha kwa thupi lonse komanso mphamvu.
Kumawonjezera circulatory dongosolo, kulimbikitsa magazi.
Pose Mphungu
Kufotokozera:
Mu Chiwombankhanga Pose, mwendo umodzi umadutsa pamzake, bondo likuwerama. Mikono imadutsana ndi zigongono zopindika ndipo zikhato zikuyang'anizana. Thupi limatsamira patsogolo, kusungabe bwino.
Ubwino:
Zimapangitsa kuti thupi likhale loyenera komanso logwirizana.
Imalimbitsa minofu m'ntchafu, glutes, ndi mapewa.
Imawonjezera mphamvu yapakati pa minofu.
Amachepetsa nkhawa ndi nkhawa, amalimbikitsa bata lamkati.
Dzanja Lotambasulidwa ku Big Toe Pose AB
Kufotokozera:
Mu Big Toe Pose AB, mutayimilira, mkono umodzi ukukwera mmwamba, ndipo mkono wina umafika kutsogolo kuti ugwire zala. Thupi limatsamira patsogolo, kusungabe bwino.
Ubwino:
Kutalikitsa msana, kuwongolera kaimidwe.
Imalimbitsa miyendo ndi glute minofu.
Kumalimbitsa thupi ndi kukhazikika.
Kumawongolera kuyang'ana komanso bata lamkati.
Ngati mukufuna nafe, lemberani
Nthawi yotumiza: May-10-2024
