Mmiri Yoga a nkeji ise ga-enyere gị aka (n'ikpeazụ!) Ntu aka aka

Ndinaya

• Nyochaa maka

Ma ịchọrọ ịgbakwunye ntakịrị mgbakwunye kredit kredit ma ọ bụ rụọ ọrụ na-aga n'ihu, nke a bụ mgbakwunye zuru oke na omume yoga gị. Nkeji nkeji ise a, nke ga-esi na rocker yogi Saide Nardini ga-ewuli ogwe aka gị na ike gị elu wee mee ka ahụ ruo gị ala karịa mgbe ọ bụla ọzọ site n'ịgba aka ruo n'ihe nkwụnye aka. (Maka usoro na-esote ka esi akụ ntu aka, nwalee ntuziaka aka-aka anyị.)

1. Malite na anọ niile, mkpịsị aka na-agbasa n'ubu n'elu nkwojiaka. Na -eku ume, na -ehulata ikpere ụkwụ ma na -ebugharị hips n'azụ ikiri ụkwụ ka anụ ahụ na -agbada sentimita ole na ole. Mgbe ahụ kupụ ume ịlaghachi azụ na ụkwụ anọ, ogwe aka kwụ ọtọ, na spain na -anọpụ iche nwere isi siri ike. Mee 12 reps.

2. Tuo mkpịsị ụkwụ n'okpuru ma megharịa, oge a na -ewelite ikpere na sentimita ole na ole site n'ala n'oge iku ume, na -ejigide eriri siri ike na azụ na -anọpụ iche. Mee 12 reps.

3. Nọdụ ala na ikiri ụkwụ gị wee nọdụ ala, na -ehicha aka gị otu otu. Na -agbatị aka n'azụ azụ, mkpịsị aka na -atụ aka na oghere dị nro n'ime obi wee tụgharịa n'azụ. Na-ekupụ ume ma tụgharịa gaa n'ihu n'elu ikpere, na-emetụ ọkpọiso aka na ute ma na-ebuli ogwe aka gaa n'uko ụlọ n'azụ azụ. Na -eku ume, wee kupu ume wee bulie elu ka ịnọdụ ala.

4. Laghachi na ụkwụ anọ niile, bulie hips elu na nkịta ala. Gaa n'ụkwụ n'ime sentimita ole na ole nso n'aka, nke mere na ha nọ n'okpuru pelvis ozugbo. Gbatịa ụkwụ aka ekpe azụ na gbadaa ụkwụ aka nri, na-ebuli ikiri ụkwụ aka nri na na-ehulata ikpere. Wepu n'ụkwụ aka nri wee jiri ụkwụ aka ekpe gbago elu, na -anwa ịka elu oge ọ bụla ka ụkwụ wee kwụsị na ọnọdụ L, otu kwụ ọtọ ruo n'uko ụlọ na otu yiri ala. Ala azụ na ụkwụ aka nri ka ụkwụ aka ekpe ka na -agbatị ogologo azụ. Mee 10 reps, wee megharịa n'akụkụ nke ọzọ.

Gbalịa ka ị zuo ike kama ị ga -amali elu? Gbalịa ntụgharị uche Sadie tupu ị lakpuo ụra/yoga mash-up na usoro iku ume afọ ya pụrụ iche.

Nyochaa maka