Ungayenza kanjani i-Chaturanga, noma i-Yoga Push-Up

-Delile

• Izinguquko ze-Chaturanga Nezinzuzo
• Ungayenza Kanjani i-Chaturanga
• Buyekeza kwe-

Uma wake wenza ikilasi le-yoga phambilini, cishe ujwayelene kakhulu neChaturanga (ekhonjiswe ngenhla ngumqeqeshi osuselwe e-NYC uRachel Mariotti). Ungahle ulingeke ukugeleza ngokushesha kuyo, kepha ukuthatha isikhathi ukugxila engxenyeni ngayinye yokuhamba kuzokusiza ukuthi uzuze kakhulu kuyo futhi uhlanganyele cishe yonke imisipha emzimbeni wakho. Ngokuzimisela, kuhle lokho!

"UChaturanga dandasana uhumusha abasebenzi abanezinyawo ezine," kusho uHeather Peterson, isikhulu se-yoga eCorePower Yoga. (Zama lokhu kuvivinya kwe-CorePower Yoga ngezisindo ukuze uzizwele isitayela se-studio.) "Unezinzwane nezintende zezandla phansi kuyilapho umzimba wakho uyipulangwe eliqondile elizulazula phansi ngezindololwane zakho nge-engeli engu-90-degree," uthi. Ukugxila kule pose kuzoqeqesha futhi kulungiselele umzimba wakho ongaphezulu amabhalansi engalo afana negwababa, i-firefly, ne-hurdler pose.

Izinguquko ze-Chaturanga Nezinzuzo

Lesi ngesinye sezimo eziyinselele kakhulu ekugelezeni okuyisisekelo kwesigaba seVinyasa, kusho uPeterson. Kuyisinyathelo esihle sokwakha amandla omzimba wakho ongaphezulu, futhi uzokuzwa nakanjani esifubeni sakho, emahlombe, emuva, kuma-triceps, kuma-biceps nakwizingalo zangaphambili. (Yazi lokhu kuthutha futhi uzobe usulungele Inselelo Yethu Yezinsuku Ezingama-30 Yezingalo Eziqoshwe Kakhulu.) Ngokufana nepulangwe, libuye lishaye nemisipha yakho eyinhloko, kepha futhi udinga ukukhumbula ukufaka imisipha yakho yomlenze ukwenza lomzimba ogcwele, kusho uPeterson. Uzosebenza imilenze yakho uma uyisebenzisa ukukusiza ukusabalalisa amandla okunyakaza kuwo wonke umzimba wakho.

Uma unobuhlungu besihlakala, zama ukusebenzisa amabhlogo ngaphansi kwezandla zakho noma izinsimbi ezinkulu ukuze ukhiphe ingalo yakho. Uma unezinhlungu zehlombe noma uzwa iqolo lakho eliphansi noma izinqulu zishona phansi, yehla emadolweni akho ngemva kokudlulela phambili ku-pose. Khumbula: Awekho amahloni ekulungiseni uma kusho ukuthi uyakwenza kahle. (Okulandelayo: I-Yoga Yokuqala Iqala Ukuthi Kungenzeka Wenza Okungalungile.)

Usuvele wazi ukuma? Zama ukuphakamisa umlenze owodwa usuka kumata noma uthathe indawo yesilevu njengoba usuka uye phambili ukuze uthuthuke kakhulu.

Ungayenza Kanjani i-Chaturanga

A. Ukusuka ekukhuphukeni okuhhafu, khipha umoya ukuze utshale izintende emethini zibanzi kancane kunehlukaniswe nobubanzi behlombe. Sabalalisa iminwe kabanzi bese unyathela noma ugxumele emuva epulangwe eliphakeme.

B. Adonse umoya, ushintshele phambili phezu kwezinzwane. Dweba izimbambo zangaphambili futhi unqamule amathiphu ukuze uhlanganyele umongo.

C. Exhale, ugoba izindololwane ubheke kuma-degree angama-90, izindololwane zikhomba emuva ngqo.

D. Donsa umoya, uphakamise isifuba, uhambise izinkalo, uphinde uqondise izingalo ukuze ungene enjeni ebheke phezulu.

Amathiphu efomu le-Chaturanga

• Ngenkathi useplankini, zicabange ujikeleza izintende ngaphandle ukushisa imisipha phakathi nangasemuva kwamahlombe.
• Guqula ingaphakathi lezindololwane phambili bese ukhomba izindololwane emuva.
• Hlanganisa ama-quads bese udweba amathanga angaphakathi ndawonye.

Buyekeza kwe-