Ungayenza Kanjani Iqhawe Ngibeka I-Yoga

-Delile

• I-Warrior I Izinguquko Nezinzuzo
• Indlela Yokwenza Iqhawe I
• Buyekeza kwe-

UWarrior I (okhonjiswe lapha ngumqeqeshi osuselwa e-NYC uRachel Mariotti) ungenye yezisekelo eziyisisekelo ekugelezeni kwakho kwe-Vinyasa yoga-kodwa wake wama ukucabanga ngakho futhi wakudiliza? Ukwenza kanjalo kungakusiza ukuthi ungene emisipha eyengeziwe. "Ingumgogodla womkhuba we-yoga ngenxa yokuthi ilula futhi inzima," kusho uHeather Peterson, isikhulu se-yoga eCorePower Yoga. "Njengoba uthuthukisa ukuqwashisa ngomzimba wakho ogcwele, kuya kuba nzima kakhulu futhi akuyeki ukukubekela inselele." (Okufanayo kuya kulezi ezinye izimo ze-yoga eziqalayo okungenzeka ukuthi wenza okungalungile.)

Ekilasini le-yoga elijwayelekile, ungathola iqhawe I ngemuva kokufudumeza ukubingelela kwelanga A kanye nokubingelela kwelanga B noma uchungechunge lokuma. Uma uzilolonga uwedwa, u-Peterson uphakamisa ukuthi ungene endaweni emile usuka enja ebheke phansi. Ngemva kokuphefumula okumbalwa, ungalandela ngokuma kwenyonga ebheke phambili njengephiramidi, unxantathu ogobile, nomdansi ojikelezayo. Uthi: “Qhawe mina ngiyisivikelo salezo zithombe ezithuthuke kakhulu.

I-Warrior I Izinguquko Nezinzuzo

"IQhawe lami lidala ukugxila engqondweni futhi linike amandla umoya ngokuhlanganisa umqondo weqhawe," kusho uPeterson. Uzoqinisa yonke imisipha yemilenze, kufaka phakathi imisipha yakho, amathanga angaphakathi nangaphandle, nama-glutes. Lokhu futhi kuyisimo esihle sokuqeqeshwa nokuthwebula ama-degree wakho angama-360, uthi.

Uma une-ankle, idolo, noma ubuhlungu be-hip, ungashintsha lesi simo ngokuthatha uhlangothi olubanzi noma unciphise ukuma kwakho, kusho uPeterson. Abantu abanezinhlungu ezihlangene ezisezingeni eliphansi noma ezihlanganisiwe ze-SI bangaphinde bashintshe ukuma ukuze bathathe izinyathelo ngokuthatha izinqe ziye kuma-degree angama-45 kunesikwele ngaphambili. (Noma zama lezi zinkinga ze-yoga ngokukhethekile ngezinhlungu ezisezingeni eliphansi.)

Ufuna inselelo eyengeziwe? Qondanisa isithende sakho sangaphambili nokhothamo lwakho lwangemuva, ulethe izintende zezandla zakho ekukhulekeni phezulu, ubheke phezulu, bese ufaka ukugoba okuncane emuva ngenkathi ulawula ukulawula ingqikithi yakho. Ngisho trickier? Vala amehlo akho.

Indlela Yokwenza Iqhawe I

A. Kusuka enja eyehlayo, hamba unyawo lwesokudla phakathi kwezandla uphinde ujikele emuva unyawo phansi nge-45-degree angle, isithende emuva ngokuhambisana nesithende sangaphambili.

B. Phakamisa i-torso bese uphakamisa izingalo phezulu izintende zifakwe phakathi.

C. Gobisa idolo langaphambili liye kuma-degree angama-90, ukhombe phambili ngqo nendawo emaphakathi yedolo cap ngokuhambisana nozwane lwesibili.

Bamba ukuphefumula okungu-3 kuye ku-5, bese uqhubeka nokugeleza kwakho. Phinda ukuma ngakolunye uhlangothi.

Warrior I Form Amathiphu

• Vala umphetho wangaphandle wonyawo lwangemuva phansi phansi njengoba udweba i-arch engemuva phezulu. Spin ithanga lakho langaphakathi emuva odongeni lwasemuva.
• Dweba umphambili we-hip odongeni lwangemuva ukuze uhlanganyele imisipha yangaphakathi nangaphandle yethanga futhi usize izinkalo eziyisikwele phambili.
• Dweba i-tailbone phansi bese uvala izimbambo zakho (dweba amaphuzu aphansi ezimbambo zakho ngasezinqulwini) ukuze ushise umgogodla wakho.

Buyekeza kwe-