Ungayenza Kanjani I-Warrior II Pose ku-Yoga (Futhi Kungani Kufanele)

-Delile

• Ukwahluka nezinzuzo ze-Warrior II
• Ungayenza Kanjani Iqhawe II
• Buyekeza kwe-

I-Yoga ingadala ukubumbana kwamathoni amakhulu ngenxa yezimo zayo eziyinkimbinkimbi ezithinta amaqembu emisipha eminingi ngasikhathi sinye. Ngisho ne-newbie yogis ingathola izinzuzo zokuzijwayeza ngokwenza kahle izimo ezimbalwa zemisebenzi eminingi. (Lokhu kugeleza kwe-yoga kufanelekile kwabaqalayo.)

Faka: uchungechunge lwamaqhawe. Naphezu kokuba yisikhundla sesibili ochungechungeni lwamaqhawe, u-warrior II (uVirabhadrasana II, okhonjiswe lapha ngumqeqeshi osuselwa e-NYC uRachel Mariotti) uvame ukufinyeleleka kakhulu kuneqhawe I, ngakho-ke kuyinto ejwayelekile yemikhuba eminingi ye-yoga, kusho uHeather Peterson, isikhulu se-yoga I-CorePower Yoga.

"Le pose igxile kakhulu kwangaphandle ukujikeleza okhalweni futhi kuyisilinganiso esihle seqhawe I, eligxile kulo kwangaphakathi ukuzungezisa inqulu," uyachaza. "Laba bobabili bahlangana ndawonye ukuze bakhe uchungechunge lokunyakaza engxenyeni enkulu kunazo zonke emzimbeni wethu (ezinqulwini zakho) kuyilapho besakha amandla emaqenjini amakhulu emisipha emilenzeni yethu." (Nansi indlela yokwazi iqhawe engima ngalo. )

Uncoma ukufaka i-pose kusuka enjeni ebheke phansi, i-crescent lunge, noma i-warrior I. Ngemuva kokuyibamba ukuphefumula okumbalwa, hamba ubheke ezinhlangothini ezibheke ohlangothini njenge-angle enwetshiwe enhlangothini, inyanga yenyanga, nonxantathu.

Ukwahluka nezinzuzo ze-Warrior II

Kunesizathu esizwakalayo sokuthi le pose ibizwa ngokuthi "iqhawe": Uzozizwa njengomunye ngemuva kokukuprakthiza! UWarrior II uqinisa umzimba wakho wonke nomzimba wonke ophansi, kodwa futhi kuyisivuli esikhulu se-hip nokuqinisa, kuphawula uPeterson. (Ukungasho, kuhle ukwakha isinqe esiqinile!) Ngenxa yokuvuleka esinqeni sangaphambili, kungakusiza ugcine noma ubuyisele ububanzi bokunyakaza. (Zama lezi ezinye izimo ze-yoga ezivula i-hip ukuze ubenze bazizwe bekhululekile.)

Uma une-ankle, idolo, noma ubuhlungu be-hip, ungakwazi ukushintsha lesi simo ngokuthatha ukuma okufushane futhi ugobe idolo lakho langaphambili kancane, kusho uPeterson. Abantu abanobuhlungu obuhlangene obuphansi noma be-SI nabo bangashintsha i-pose ukuze babambe ngokuthatha ama-hips ku-45 degrees kunokuba isikwele odongeni oluhlangothini.

Ukuze ukwenze kuthuthuke ngokwengeziwe, qondanisa isithende sakho sangaphambili ne-arch yakho yangemuva bese ujulisa ukugoba edolweni langaphambili ku-engela engu-90 degree. Sawubona, quads!

Ungayenza Kanjani Iqhawe II

A. Ukusuka enjeni eye phansi, hamba unyawo lwesokudla uye phambili phakathi kwezandla bese ujika isithende emuva phansi, kufana nse nonqenqema lwangemuva kukamete.

B. Phakamisa umgogodla bese uphendulela isifuba nezinqulu odongeni oluhlangothini lwesobunxele ngenkathi ufinyelela ingalo yesokudla iqonde phezu komlenze wesokudla kanye nengalo yesokunxele iqonde emuva phezu komlenze wesokunxele, uhambisane naphansi.

C. Gobisa idolo elingakwesokudla libe ngamadigri angu-90, ukhombe idolo elingakwesokudla nonyawo phambili futhi uzungezise ngaphandle ithanga lesokudla. Bheka phambili phezu kweminwe yesokudla.

Bamba ukuphefumula oku-3 kuya kwemi-5 bese uqhubeka nokugeleza kwakho. Phinda ukuma ngakolunye uhlangothi.

Amathiphu Wefomu Le-Warrior II

• Vala amaphethelo ezinyawo angaphandle phansi phansi bese uphakamisa ama-arches.
• Dweba umsila wangaphansi bese udweba amaphuzu aphansi ezimbambo abheke okhalweni ukushisa ingqikithi.
• Khulisa amahlombe nama-collarbones ngenkathi ubamba futhi unweba izingalo, ugcine amahlombe kude nezindlebe.

Buyekeza kwe-