Yadda ake Chaturanga, ko Turawa na Yoga

Wadatacce

• Bambance -bambancen Chaturanga da Amfanoni
• Yadda ake Chaturanga
• Bita don

Idan kun taɓa yin yoga a baya, tabbas kun saba da Chaturanga (wanda mai horar da NYC Rachel Mariotti ya nuna a sama). Za a iya jarabce ku da sauri ta ratsa ta, amma ɗaukar lokaci don mai da hankali kan kowane ɓangaren motsi zai taimaka muku samun mafi kyawun sa kuma shiga kusan kowane tsoka a jikin ku. Da gaske, yana da kyau!

Heather Peterson, babban jami'in yoga a CorePower Yoga ya ce "Chaturanga dandasana yana fassara zuwa ga kafaffun ma'aikata huɗu." (Gwada wannan aikin motsa jiki na CorePower Yoga tare da ma'auni don jin daɗin salon ɗakin studio.) "Kuna da yatsun kafa da tafin hannu a ƙasa yayin da jikin ku ya kasance madaidaicin katako yana shawagi a ƙasa tare da gwiwar hannu a kusurwar digiri 90." tana cewa. Mayar da hankali kan wannan yanayin zai horar da kuma shirya jikinku na sama don daidaita hannun kamar hankaka, kashe gobara, da tashin hankali.

Bambance -bambancen Chaturanga da Amfanoni

Wannan shine ɗayan mafi ƙalubalen ƙalubale a cikin ƙa'idodin ƙa'idar Vinyasa, in ji Peterson. Babban motsi ne don gina ƙarfin jikinku na sama, kuma tabbas za ku ji a kirjin ku, kafadu, baya, triceps, biceps, da gaban hannu. (Jagora wannan yunƙurin kuma zaku kasance a shirye don ƙalubalen Push-Up na kwanaki 30 don manyan makamai masu sassaƙaƙƙiya.) Kama da katako, shi ma yana bugun tsokar ku, amma kuma kuna buƙatar tunawa don shigar da tsoffin ƙafafun ku don yin wannan cikakken jiki, in ji Peterson. Za ku yi aiki da ƙafafunku lokacin da kuke amfani da su don taimaka muku rarraba ƙarfin motsi a cikin jikin ku.

Idan kuna da ciwon wuyan hannu, gwada amfani da tubalan a ƙarƙashin hannayenku ko manyan nauyi don cire lanƙwasa daga wuyan hannu. Idan kuna da ciwon kafada ko jin ƙashin baya ko kwatangwalo yana tsoma ƙasa, saukowa zuwa gwiwoyinku bayan kun matsa gaba cikin yanayin. Ka tuna: Babu kunya a gyara idan yana nufin kana yi daidai. (Na gaba: Yoga na farko yana nuna ƙila kuna yin kuskure.)

Shin kun kware a matsayin riga? Gwada ɗaga ƙafa ɗaya daga kan tabarma ko ɗaukar tsintsiya yayin da kuke matsawa gaba don ƙara haɓakawa.

Yadda ake Chaturanga

A. Daga ɗaga rabi, fitar da iska don shuka dabino a kan tabarma mai faɗi fiye da fadin kafada. Yada yatsu da faɗi kuma taka ko tsalle zuwa babban katako.

B. Inhale, juyawa gaba zuwa saman yatsun kafa. Zana haƙarƙarin gaba a ciki da nasihu don haɓaka ainihin.

C. Exhale, lanƙwasa gwiwar hannu zuwa digiri 90, gwiwar hannu tana nuna kai tsaye.

D. Shaka, ɗaga ƙirji, shawagi hips, da miƙewa hannaye don matsawa cikin kare mai fuskantar sama.

Tukwici na Shawarwarin Chaturanga

• Yayin da kuke cikin katako, yi tunanin jujjuya dabino waje don ƙona tsokoki tsakanin da bayan wuyan kafada.
• Juya murfin ciki na gaba zuwa gaba da nuna gwiwar hannu baya.
• Shiga quads kuma zana cinyoyin ciki tare.

Bita don