Mā Kassandra Reinhardt, he rongonui nō YouTube, koe e āwhina ki te whakarite i te wairua mō tō rā.
KASSANDRA REINHARDT
Kāore i roa i muri i taku tīmatanga ki te tohatoha i ngā mahi yoga ki runga i a YouTube, ka tīmata ngā ākonga ki te tono mō ngā momo mahi motuhake. I miharo ahau, ko te mea i te āhua nei ko te 90 ōrau o ngā tono he 10 meneti te roa o ngā mahi yoga o te ata. I mārama te iwi ki te nui o te pānga o te yoga iti ki tō rātou rā.
Ae, mā te whakarite wā mō te yoga ata 10 meneti te roa ka āwhina i a koe ki te whakakore i ngā mamae me ngā pōrearea kua kohia e koe i te pō. Whakaarohia hei wāhanga o tō mahinga, pērā i te parai i ō niho. Engari he nui atu i te neke noa i tō tuaiwi, te totoro i ō uaua, me te tiaki i ō hononga te yoga ata.
Ahakoa he meneti torutoru noa iho māu ake, ka whakamahara koe ki te whakatakoto i ō hiahia ki mua. Hei mahi aroātahi, he huarahi te yoga ki te pupuri i te whakaata ki a koe anō, me te ruku hohonu ki roto i tō tinana kare ā-roto kia taea ai e koe te pātai, kei te pēhea ahau? Kei hea ahau e tino oraora ana, e tino pai ana hoki? Kei hea ahau e hiahia ana kia nui ake te aro?
Ka hangaia hoki he wāhi mōu ki te whiriwhiri i tētahi whāinga e pā ana ki te āhua o ō kare ā-roto e hiahia ana koe. He aha te momo rā e hiahia ana koe ki te whai? He aha tāu e tino hiahia ana ki te wheako? Whakamahia tō whāinga hei pūmau ka taea e koe te hoki atu ki a koe i a koe e mahi yoga ana, me te roanga o tō rā, tae atu ki te wā e tatari ana koe i te waka, e noho ana i ngā hui, e tiaki ana rānei i āu tamariki. Me hoki tonu ki taua whāinga. Ki te hiahiatia, pātai atu me pēhea atu e taea ai e koe te tiaki i a koe anō i tēnei rā?
https://youtu.be/4pKly2JojMw
He Mahi Yoga Ata 10-Miniti mō te Totoro Tinana Katoa
Kāore i roa i muri i taku tīmatanga ki te tohatoha i ngā mahi yoga ki runga i a YouTube, ka tīmata ngā ākonga ki te tono mō ngā momo mahi motuhake. I miharo ahau, ko te mea i te āhua nei ko te 90 ōrau o ngā tono he 10 meneti te roa o ngā mahi yoga o te ata. I mārama te iwi ki te nui o te pānga o te yoga iti ki tō rātou rā.
Totoro te kaki
Tīmata i roto i te tūranga noho whakamarie, ahakoa te āhua o tō āhua. Noho tika i roto i tō tuaiwi, tukua ō pakihiwi kia matara atu i ō taringa, ka tīmata me tō kauae kia rite ki te papa. Tukua tō taringa maui ki tō pakihiwi maui, totoro atu mā te taha matau o tō kaki. Kia taumaha tō mahunga. Ki te hiahia koe ki te haere tonu, ka taea e koe te ngokingoki i ō matimati matau kia matara atu i a koe ka puta ki te taha. Kia 3-5 ngā manawa i konei, kia whakangawari i tō kauae, kia hono atu ki tō manawa. Tukua, ka hiki ake tō mahunga ki waenganui. Whakawhiti taha i a koe e tuku ana i tō taringa matau ki tō pakihiwi matau.
Hoki atu ki waenganui, ka totoro i tō tuaiwi. Whakatakotoria tō whakaaro mō te rā kei te heke mai.
(Whakaahua: Kassandra Reinhardt)
Kau-Ngāue
Mai i te nohoanga, haere mai ki runga i ō ringaringa me ō turi ki te tūnga Papa, ko ō turi kei raro i ō hope. Whakawhānuihia ō matimati me ō matimati waenga me ō matimati tohu e anga ana ki te tihi o te whāriki. I a koe e manawa ana, tukua tō puku ka ara ake tō titiro ki te Tūnga Kau.
(Whakaahua: Kassandra Reinhardt)
Puha mai tō puku, ka huri i tō tuaiwi, me te kawe i tō kauae ki tō uma i roto i te ngote. Kia toru atu ngā hurihanga o te ngote me te kau.
(Whakaahua: Kassandra Reinhardt)
Whakakotahitia te ngira me te rerekētanga o te tūnga o te kuaha
Mai i te Papa, totorohia tō waewae matau ki te taha kia kotahi te rārangi o tō pona, tō turi, me tō hope. Pēhia ngā kokonga e whā o tō waewae matau ki te papa. Totoro atu tō ringa maui ki te rangi, kātahi ka whakapūha i tō manawa, ka mirohia tō ringa maui ki raro i a koe, me te kawe mai i tō pakihiwi maui me tō taringa ki te whāriki. Mena kei roto i te tawhiti hopu, ka taea e koe te hopu i tō koromatua matau ki ō maihao marino maui. Ka taea e tō ringa matau te pana ki roto i te whāriki, ka taea e koe te haere ki ō matimati, ka taea rānei e koe te piko i tō tuke matau ka kawe mai i tō ringa matau ki muri i a koe ki tō tuara o raro hei huri pai i te tuaiwi. Ngāna kia whakangāwari i tō kaki. Ko tēnei momo Tū ... i te ata.
(Whakaahua: Kassandra Reinhardt)
Totoro Tinana Taha
Mai i te Whakakotahi i te Ngira, panaia tō ringa matau ki roto i te whāriki, ka totoro anō tō ringa maui ki te rangi i mua i te tuku iho ki te whāriki. Hūhia tō waewae matau ki muri i a koe, ka whakawhiti i tō waewae matau ki runga i tō waewae maui, me te kawe i te waewae ki te taha maui ki tawhiti rawa atu. Ngāna ki te titiro ki tua atu i tō pakihiwi maui, ka totoro te tinana ki te taha.
(Whakaahua: Kassandra Reinhardt)
Tūnga Mokomoko
Mai i te Toronga Tinana Taha, kawea mai tō waewae matau ki muri i a koe, ka takahia tō waewae matau ki mua i te taha o waho o tō ringa matau i roto i te Tūnga Lizard. Tukua tō turi o muri ki te whāriki. Whakatakotoria tō turi maui, ka whakatakoto poraka ki raro i ō nikau mēnā he pai ake. Arotahi ki te hiki i tō ngākau me te tuku i ō hope.
(Whakaahua: Kassandra Reinhardt)
Takahuri Iti
Mai i te Lizard, pikohia ō waewae tuara, hikihia tō turi tuara i te whāriki, me te pupuri i tō ringa maui ki runga i te whāriki i a koe e toro atu ana tō ringa matau ki runga. Titiro ake mēnā he pai ki a koe. Pēhia tō waewae maui nui kia kore ai koe e huri ki te taha o waho o tō waewae tuara. Hōngoatia tō manawa ki roto i tō piko.
(Whakaahua: Kassandra Reinhardt)
Kurī e anga whakararo ana
Mai i te Low Lunge Twist, whakapūha i a koe e kawe ana i tō ringa matau ki raro ki te whāriki, ka hiki i ō hope ki roto i tō Kurī Anga-ki-raro tuatahi. I te ata, tera pea he pai ake te ahua o te whānui o ō waewae i te whānui o ō hope. Whakatōhia ō waewae, pikohia tetahi waewae, ka whakatikatika i tetahi atu, me te kukume i tō puku o raro ki tō tuara o raro. Rūrū mārire i tō mahunga, ā, tangohia atu ngā piko o tō kaki. Manawa hōhonu, ki roto, ki waho, mā tō ihu.
Whakahokia ō turi ki te whāriki i runga i te Tabletop. Kimihia tō Thread the Needle me te Gate Pose i tērā taha. Haere tonu me te Side Body Stretch, Lizard, Low Lunge Twist, me Down Dog.
(Whakaahua: Kassandra Reinhardt)
Tū Whakamua Piko
Mai i te Down Dog, hikoi ō ringaringa ki muri o te whāriki ka pikohia te āhua o te pēpi i a koe e tīmata ana ki te Tū Whakamua. Ka taea e ō turi te piko nui, ā, ka taea e koe te waiho i tō puku kia okioki ki ō huha, me te pupuri pea i ngā tuke rerekē me te neke haere i te taha ki te taha. He āwhina tēnei mēnā he tino piri ō uaua hope i te ata.
(Whakaahua: Kassandra Reinhardt)
Tūpeke
Mai i tō piko whakamua, kawea mai ō matimati ki te whāriki. Hurihia ō matimati ki waho, pikohia ō turi, tukua ō hope, ka tūpeke. Whakatatahia ō ringa ki tō ngākau, mā te whakamahi i ō tuke hei pana i ō turi kia whānui ake. Whakaroahia mā roto i tō tuaiwi.
(Whakaahua: Kassandra Reinhardt)
Tūnga Papa
Tukua ō ringaringa ki te whāriki. Hīkoihia ō ringaringa ki mua, ka whakatikatika i ō waewae kia eke ki te tūnga papa. Tōia ō pakihiwi ki raro i tō tuara. Hāere ki roto i tō puku o raro, kia kaha ai tō puku.
(Whakaahua: Kassandra Reinhardt)
Tūnga Sphinx
Mai i te papa, tukua koe kia heke ki te whāriki, piki ake ki runga i ō ringaringa, ka anga tika ō māikuku ki muri i a koe e uru ana ki te tūnga Sphinx. Kawea mai ō tuke ki mua i ō pakihiwi, panaia ō ringa o runga ki muri, ka kōpekehia ō pakihiwi kia piki ake tō uma. Mānua nui ki roto i te ngākau ka whakaputa i te manawa kia tukuna.
(Whakaahua: Kassandra Reinhardt)
Te Tūnga o te Tamaiti
Mai i te Tūnga Sphinx, pēhia ō hope ki muri ki te Tūnga Tamaiti. Whakatatahia ō māikuku nui, kia whānui hoki ō turi kia rite ki tāu e hiahia ana. Hīkoi ō ringa ki mua, ka piko tō uma ki te whāriki. Kia rima ngā manawa hōhonu.
(Whakaahua: Kassandra Reinhardt)
Nohoanga Whakamarie
Mai i te Tūnga o te Tamaiti, hikoi ō ringa ki tō uma, ka whakatata mai ō turi. Nohoia he nohoanga whakamarie, me tuturi, me noho rānei me te whakawhiti waewae, kātahi ka kati ō kanohi.
Mai i tēnei wāhi mārama, tirohia ō kare ā-roto ināianei, kaua i tō taenga tuatahi ki runga i tō whāriki i te tīmatanga o tō mahi yoga 10-meneti i te ata. Matawaihia tō tinana, ō whakaaro, me ō kare ā-roto. Waiho tēnā hei tūāpapa mōu kia hoki atu ai koe i roto i tō rā.
Pānuihia te tuhinga taketake: https://www.yogajournal.com/practice/10-minute-morning-yoga-practice-full-body-stretch/
Wā tuku: Akuhata-02-2023
