Yoga Workout ga mutanen da suka ƙi Yoga

Wadatacce

• Tsarin Miqewa (Salutation Sun)
• Juye -juye na juye juye (Matsayin Juyin Juya Hanya)
• Ƙarin Mikewa (Dog na ƙasa da Kare na Sama)
• Bita don

Walƙiya labarai: Don kawai kuna cikin dacewa ba yana nufin kuna buƙatar son yoga ba. Akwai mutane da yawa waɗanda ke tunanin tunanin ~ numfashi ~ ta jarumi III azabtarwa, kuma wanda ya fi son gudu mil 10, yi burpees 100, ko yin iyo mil a maimakon. Ba kunya a cikin hakan kwata -kwata. (Da gaske-yakamata ku daina yin abubuwan da kuke ƙi kawai saboda kuna jin kamar yakamata ku yi.)

Amma yoga yayi kuna da fa'idodi da yawa: Yana iya taimaka muku ku zama masu ƙwarewa a abubuwan motsa jiki da kuke yi kamar, haɓaka sassauci da motsinku, kuma kuyi aiki da duk wani tabo maras daɗi da kuke iya samu. (Wannan ba ya haɗa da sauran fa'idodin yoga kamar ƙara damuwa, inganta rayuwar jima'i, da rage ciwon kai.) Amma wannan ba yana nufin kuna buƙatar shan wahala ta aji mai tsawon sa'a guda kamar yadda kuka tsinci hanci da ƙasa ba. harbin ciyawa da sunan lafiya. Madadin haka, gwada wannan saurin sauri daga yogi Danielle Cuccio na Cuccio Somatology. Zai ɗauke ku ta wasu motsa jiki, ba-super-yoga-y, kuma zai ba ku fa'ida mai fa'ida ta fa'ida ba tare da ku yi shebang gaba ɗaya ba.

Idan yana sa ku ji daɗi, ba kwa buƙatar yin tunanin wannan azaman yoga - waɗannan motsi iri ɗaya ana amfani da su a cikin yanayin dumi da sanyi don ton na motsa jiki daban-daban. Watch Cuccio demo da kwarara, ko karanta ta cikin rugujewar kasa. Sannan ci gaba da ci gaba da kwararar da ba yoga ba-jikinku zai gode muku.

Tsarin Miqewa (Salutation Sun)

A. Tsaya tare da ƙafafu tare. Inhale da jujjuya hannayensu sama don taɓa dabino tare, sannan fitar da numfashi da nutsewa gaba, buɗe hannayen zuwa ɓangarori da lanƙwasa gaba akan kafafu, yana jagoranta da kirji.

B. Saki gangar jikinku akan kafafu, sannan ku hura kuma ku ɗaga sama sama don haka baya baya baya, wuyansa ba tsaka bane, kuma hannayen suna hutawa kaɗan a gaban kafafu. Matsa nauyi zuwa yatsun kafa.

C. Exhale kuma saki jiki a kafafu. Inhale don danna dabino a cikin ƙasa a waje da ƙafa, da taka ko tsallake ƙafa zuwa babban matsayi. Exhale da ƙasa rabin ƙasa a cikin matsawa sama, matsi da gwiwar hannu zuwa gefe.

D. Inhale don daidaita hannaye, ɗaga kirji sama don haka kambi na kai ya nufi saman rufi, kuma juye ƙafafun sama don haka saman ya kwanta a ƙasa.

E. Exhale da jujjuya kan ƙwallayen ƙafafu, jujjuya kwatangwalo zuwa ƙasa yana fuskantar kare don haka jikin ya zama da siffar "V".

Juye -juye na juye juye (Matsayin Juyin Juya Hanya)

A. Daga karen da ke fuskantar ƙasa, shaƙa da miƙa madaidaiciyar ƙafar dama zuwa cikin iska. Exhale kuma share shi don taka tsakanin hannu.

B. Riƙe matsayi na ɗan lungu, numfasawa da ɗaga hannun dama sama zuwa rufi, dabino da kirjin da ke karkace don fuskantar dama.

C. Mayar da dabino na dama zuwa tabarma, taka ƙafar dama zuwa cikin babban katako, da fitar da iska, juyawa kwatangwalo zuwa cikin kare mai fuskantar ƙasa. Maimaita a gefe guda, yana ƙarewa a babban katako.

Ƙarin Mikewa (Dog na ƙasa da Kare na Sama)

A. Daga babban katako, fitar da numfashi da ƙasa rabin ƙasa a cikin turawa sama, matse gwiwar hannu zuwa gefe.

B. Inhale don daidaita hannaye, ɗaga kirji sama don haka kambin kai ya nufi saman rufi, kuma juye ƙafafun sama don haka saman ya kwanta a ƙasa (kare sama).

C. Exhale da jujjuya kan ƙwallon ƙafa, juyawa kwatangwalo zuwa cikin kare mai fuskantar ƙasa don haka jikin ya zama siffar "V" ta juye-juye (karen ƙasa).

D. Shaka kuma taka ƙafafu a gaba tsakanin hannaye, sannan fitar da fitar da gangar jikin ƙafafu. Yi numfashi don ɗaga rabin sama tare da lebur baya, sannan fitar da numfashi don sake ninka gaba.

E. Inhale don jujjuya swan nutsewa har zuwa tsaye, share hannaye zuwa bangarorin kuma yana jagorantar da kambin kai. Danna dabino tare sama da fitar da numfashi, saukar da su zuwa matsayin addu'a a gaban kirji.

Bita don