Yoga onye mbido ga-enye ntọala maka ịgba ọsọ siri ike

Ndinaya

• Nkịta chere ihu n'ala
• Nkịta nwere ụkwụ atọ
• Onye agha I.
• Warrior II
• Agha azụ
• Akụkụ akụkụ gbatịrị
• Akwa osisi
• Chaturanga
• Nkịta na-eche ihu
• Nkịta chere ihu n'ala
• Nkịta nwere ụkwụ atọ
• Onye agha I.
• Warrior II
• Agha azụ
• Akụkụ akụkụ gbatịrị
• Akwa osisi
• Chaturanga
• Nkịta na-eche ihu
• Nkịta chere ihu n'ala
• Nyochaa maka

Ọ bụrụ na ị gbalịrị yoga otu ugboro ma ọ bụ ugboro abụọ, ma hapụ mgbe ị ghọtara na crow pose adịghị mfe dị ka ọ na-ele, ugbu a bụ a oké oge tiwapụrụ ute na-enye ya ọzọ na-aga. E kwuwerị, yoga na-eme ka ike, nguzozi, na mgbanwe (ihe iyi egwu atọ) ma nwee ọtụtụ uru ahụike uche. Na mgbakwunye, enwere omume yoga maka onye ọ bụla, ma ị na-achọ ọsụsọ ma ọ bụ na-ebelata nchekasị. (Naanị lelee ntuziaka onye mbido maka ụdị yoga dị iche iche.) Nke a na -esi na Sjana Elise Earp (yoga Instagrammer @sjanaelise) gụnyere ihe ngosi yoga nke na -arụ ọrụ dị ka ntọala maka omume ọ bụla. (Ị nwekwara ike lelee ya n'ime oche a maka mgbanwe.)

Otu o si arụ ọrụ: Mee ihe ngosi ọ bụla n'usoro, na -ejide iku ume nke ọ bụla ruo atọ ma ọ bụ ise.

Ị ga -achọ: A yoga mat

Nkịta chere ihu n'ala

A. Malite n'ụkwụ anọ niile na ikpere ozugbo n'okpuru hips na ọbụ aka ozugbo n'okpuru ubu. Welie úkwù gaa n'uko ụlọ, na-agbazi ụkwụ, na ikwe ka isi daa ka ị na-akwali eriri ubu ala na úkwù dị elu.

Nkịta nwere ụkwụ atọ

A. Malite na nkịta chere ihu ala. Welie ụkwụ aka nri gị kwụ ọtọ ruo n'uko ụlọ, were hips hie n'ala. Kpachara anya ka ị ghara itinye azụ gị.

Onye agha I.

A. Site na nkịta nwere ụkwụ atọ, kwọọ ikpere aka nri gaa n'obi wee zọpụ ụkwụ aka nri n'etiti aka.

B. Were ogwe aka gbagoo n'uko ụlọ, na -ehulata ubu ya.

Warrior II

A. Site n'aka onye agha I, ogwe aka mepere emepe iji weta ogwe aka nri nke yiri ụkwụ aka nri yana ogwe aka ekpe na ụkwụ aka ekpe. Legide anya n'ihu wee pịa ubu ala.

Agha azụ

A. Site na dike II, tụgharịa nkwụ aka nri gaa n'uko ihu.

B. Tụgharịa ihu n'ụkwụ aka ekpe, ebe ị na-ebute ogwe aka ekpe iji zute ụkwụ aka ekpe na ogwe aka nri iji rute n'uko na n'aka ekpe.

Akụkụ akụkụ gbatịrị

A. Site na mgbagha azụ, gbadaa isi n'akụkụ aka nri. Kwụsie ike n'ikpere aka nri.

B. Gbadaa ogwe aka ekpe ala wee rute n'aka nri.

Akwa osisi

A. Site n'akụkụ a gbatịrị agbatị, tinye aka n'akụkụ abụọ nke ụkwụ aka nri.

B. Kwụpụ ụkwụ aka nri azụ iji zute ụkwụ aka ekpe na plank dị elu.

Chaturanga

A. Site na osisi dị elu, gbuo ikpere aka, na -ewedata ahụ ruo mgbe ogwe aka ya rutere n'akụkụ ọgịrịga ya.

Nkịta na-eche ihu

A. Site na Chaturanga, pịa n'aka iji bulite obi gaa n'ihu na elu, ka ị na-ewepụ mkpịsị ụkwụ ka ibufe ibu n'elu ụkwụ.

Nkịta chere ihu n'ala

A. Site na nkịta na-eche ihu n'elu, tụgharịa úkwù gaa n'uko ụlọ, na-ekwe ka isi daa, na-ebufe ibu site n'elu ụkwụ gaa na bọọlụ ụkwụ.

Nkịta nwere ụkwụ atọ

A. Site na nkịta na-eche ihu ala, bulie ụkwụ aka ekpe gaa n'uko ụlọ, were hips hie n'ala.

Onye agha I.

A. Site na nkịta nwere ụkwụ atọ, kwọga ikpere aka ekpe gaa n'obi wee kwụpụ ụkwụ aka ekpe n'etiti aka.

B. Na-efegharị ogwe aka iji ruo n'uko ụlọ, na-akụda ubu ala.

Warrior II

A. Site na dike nke Mbụ, ogwe aka mepere emepe iji weta ogwe aka ekpe n'ụkwụ aka ekpe yana ogwe aka nri n'ụkwụ aka nri. Lee anya n'ihu wee pịa ubu ala.

Agha azụ

A. Site na warrior II, tụgharịa n'ọbụ aka ekpe gaa n'uko ihu.

B. Tụgharịa ihu n'ụkwụ aka nri, ka ị na-ebute ogwe aka nri iji zute ụkwụ aka nri na aka ekpe ka iru n'uko na aka nri.

Akụkụ akụkụ gbatịrị

A. Site n'aka onye dike azụ, gbuo torso n'akụkụ aka ekpe. Ezumike ikpere aka ekpe na ikpere ekpe.

B. Ngịga aka nri ka iru ala wee tụgharịa aka ekpe.

Akwa osisi

A. Site n'akụkụ a gbatịrị agbatị, tinye aka n'akụkụ abụọ nke ụkwụ aka ekpe.

B. Kwụpụ ụkwụ aka ekpe azụ iji zute ụkwụ aka nri n'ime plank.

Chaturanga

A. Site na plank dị elu, gbadaa ikiaka, na-eweda ahụ ruo mgbe ogwe aka rute n'akụkụ ọgịrịga.

Nkịta na-eche ihu

A. Site na Chaturanga, pịa aka iji weta igbe n'ihu na elu, ebe ị na -ewepụghị mkpịsị ụkwụ iji bufee ibu n'elu elu ụkwụ.

Nkịta chere ihu n'ala

A. Site na nkịta na-eche ihu, tụgharịa hips gaa n'uko, na-ekwe ka isi daa, na-ebugharị ibu site n'elu ụkwụ gaa bọọlụ ụkwụ.

Nyochaa maka