Kungani Kufanele Uzame I-Yoga Crow Pose Noma Usaba

-Delile

• Izinzuzo ze-Yoga Crow Pose kanye nokuhluka
• Indlela Yokwenza I-Crow Pose
• Buyekeza kwe-

I-Yoga ingazizwa ingafinyeleleki uma uhlala uziqhathanisa nabanye ekilasini, kepha ukuzibekela imigomo kungakusiza ukuthi uzethembe futhi uzizwe njenge-badass yogi oyikho. I-Crow pose (ekhonjiswe lapha ngumqeqeshi osuselwa e-NYC uRachel Mariotti) iyi-asana enhle yokusebenza kuyo ngoba ishaya imisipha eminingi ngasikhathi sinye-kepha ayithathi izinyanga nezinyanga ukuyazi kahle. (Futhi uchwepheshe we-Chaturanga ngezinzuzo zokuqinisa umzimba wonke.)

"Le ndawo iyisango lokulinganisa izingalo ezithuthuke kakhulu futhi inika amandla amangalisayo kulabo abazama nokundiza," kusho uHeather Peterson, isikhulu esiphezulu se-yoga kwaCorePower Yoga.

Sebenza kule pose ngokuqala ngokuya phambili, bese uhambisa esikweleni. Ekugcineni, uzokwazi ukuntanta uye phambili egwabeni lisuka enjeni ebheke phansi. Ayikho indlela elula, ngakho-ke landela kokubili ngokuma kokubuyisela okufana nokuma kwengane ukuphefumula okuthathu kuya kwemihlanu.

Izinzuzo ze-Yoga Crow Pose kanye nokuhluka

Ukuzama ukubonakala kokulinganisela okuthuthukile okufana negwababa kuzoshintsha umbono wakho futhi kukusize uthuthuke uye kwezinye izilinganiso zezingalo ezinjenge-firefly, ukushintshashintsha kwegwababa elinomlenze owodwa, kanye ne-hurdler pose, kusho uPeterson. (Kuzokusiza futhi ukuthi usebenze uze ufike endaweni yokuma yesandla.) Igwababa limayelana nokuqinisa imisipha engaphambili lomzimba wakho ngenkathi uhlanganisa umgogodla wakho ukuze usize ukulinganisela. Uzobona ukuthi imisipha emincane engalweni yakho nasemikhonweni yakho ibaluleke kangakanani bese uqala ukwakha amandla lapho.

Uma unobuhlungu esihlakaleni, ungashintsha igwababa ngokusebenzisa amabhlogo ngaphansi kwezandla zakho, noma uhlale endaweni ye-squat ukuze ugweme ukuthwala isisindo ezandleni zakho.

Ufuna inselelo enkulu kakhulu? Kuyise ezingeni elilandelayo ngokuletha amadolo akho emakhwapheni akho futhi uqondise izingalo zakho. "Ekugcineni, khanyisa umnyombo wakho, hambisa izinkalo zakho emahlombe akho, futhi uphakamise imilenze yakho ibe yisandulela sesandla," kusikisela uPeterson.

Indlela Yokwenza I-Crow Pose

A. Ukusuka phambili phambili, ukuhlukanisa izinyawo ububanzi obubanzi noma obubanzi. Sula phansi ngezithende ngaphakathi, kuphume izinzwane, futhi izindololwane zicindezela emathangeni angaphakathi, izandla enkabeni yenhliziyo. Misa kancane ukuphefumula oku-3 kuye kwemihlanu ukuze ulungiselele.

B. Tshala izandla kumata zibanzi kancanyana kunobubanzi behlombe bese usabalalisisa iminwe. Bend izindololwane bese uzikhomba odongeni lwasemuva.

C. Letha amadolo ngemuva kwe-triceps noma ubeke amadolo emakhwapheni.

D. Bheka cishe unyawo phambi kwezandla bese ushintshela isisindo phambili ezandleni.

E. Phakamisa unyawo olulodwa kumata, bese olunye. Dweba izindunduma ezinkulu zezinzwane nezithende zangaphakathi ukuze uthinte.

Bamba ukuphefumula okungu-3 kuye ku-5 bese wehlisa phansi ngokulawula.

Amathiphu efomu leCrow Pose

• Ngenkathi useplankini, zicabange ujikeleza izintende ukuze ushise imisipha phakathi nangasemuva kwamahlombe.
• Donsela izimbambo zangaphambili nomgogodla oyindilinga ngenkathi udweba amathanga angaphakathi ndawonye.

Buyekeza kwe-