Kassandra Reinhardt, wodziwika bwino pa YouTube, amakuthandizani kukonza zinthu zomwe zingakusangalatseni tsiku lanu.
KASSANDRA REINHARDT
Patangopita nthawi yochepa nditayamba kugawana machitidwe a yoga pa YouTube, ophunzira anayamba kufunsa mitundu ina ya machitidwe. Chodabwitsa n'chakuti, zomwe zinkaoneka ngati 90 peresenti ya zopemphazo zinali za mphindi 10 za yoga m'mawa. Mwachionekere, anthu ankamvetsa momwe ngakhale yoga yaying'ono ingakhudzire tsiku lawo.
Inde, kupeza nthawi yochita yoga ya m'mawa kwa mphindi 10 kungakuthandizeni kuchita masewera olimbitsa thupi omwe mungakhale mukukumana nawo usiku. Ganizirani izi ngati gawo la zochita zanu, monga kutsuka mano anu. Koma yoga ya m'mawa si kungosuntha msana wanu, kutambasula minofu yanu, ndi kusamalira mafupa anu.
Kutenga mphindi zochepa zokha kukukukumbutsani kuti muziika patsogolo zosowa zanu. Monga njira yodzisungira mosamala, yoga ndi njira yodzisungira galasi ndikulowa mkati mwa thupi lanu lamalingaliro kuti mudzifunse kuti, ndikumva bwanji? Kodi ndikumva kuti ndili ndi mphamvu komanso wabwino? Kodi ndingagwiritse ntchito kuti chisamaliro chowonjezera?
Zimakupatsiraninso mwayi wosankha cholinga chokhudzana ndi momwe mukumvera. Kodi mukufuna kukhala ndi tsiku lotani? Mukuyembekezera chiyani? Gwiritsani ntchito cholinga chanu ngati malo okhazikika omwe mungabwererenso panthawi yochita masewera olimbitsa thupi a yoga komanso tsiku lonse, kuphatikizapo mukamadikirira magalimoto, mutakhala pamisonkhano, kapena mukusamalira ana anu. Pitirizani kubwereranso. Ngati pakufunika kutero, funsani kuti mungadzisamalire bwanji lero?
https://youtu.be/4pKly2JojMw
Kuchita Yoga Yam'mawa kwa Mphindi 10 Kuti Muzitambasula Thupi Lonse
Patangopita nthawi yochepa nditayamba kugawana machitidwe a yoga pa YouTube, ophunzira anayamba kufunsa mitundu ina ya machitidwe. Chodabwitsa n'chakuti, zomwe zinkaoneka ngati 90 peresenti ya zopemphazo zinali za mphindi 10 za yoga m'mawa. Mwachionekere, anthu ankamvetsa momwe ngakhale yoga yaying'ono ingakhudzire tsiku lawo.
Kutambasula Khosi
Yambani mutakhala bwino, kaya mukuoneka bwanji. Khalani molunjika msana wanu, tsitsani mapewa anu kutali ndi makutu anu, ndipo yambani ndi chibwano chanu chofanana ndi pansi. Ikani khutu lanu lamanzere kulowera ku phewa lanu lamanzere, mutambasule mbali yakumanja ya khosi lanu. Lolani mutu wanu ukhale wolemera. Ngati mukufuna kupita patsogolo, mutha kusuntha zala zanu zakumanja kutali ndi inu ndikutuluka m'mbali. Pumirani mpweya katatu kapena kasanu apa, kufewetsa nsagwada yanu ndikulumikizana ndi mpweya wanu. Tulutsani ndikukweza mutu wanu pakati. Sinthani mbali pamene mukugwetsa khutu lanu lamanja kulowera ku phewa lanu lamanja.
Bwererani pakati ndipo tambasulani msana wanu. Konzani cholinga chanu cha tsiku lotsatira.
(Chithunzi: Kassandra Reinhardt)
Ng'ombe ya Mphaka
Kuchokera pamene mutakhala pansi, bwerani m'manja ndi mawondo anu pamalo oimikapo tebulo ndi mawondo anu pansi pa chiuno chanu. Tambasulani zala zanu motambasula ndi zala zanu zapakati ndi zolozera zikuloza pamwamba pa mphasa. Mukapuma, gwetsani mimba yanu ndikukweza maso anu mu Cow Pose.
(Chithunzi: Kassandra Reinhardt)
Mpweya ndi kuzungulira msana wanu, ndikubweretsa chibwano chanu pachifuwa chanu mu Cat. Tengani maulendo ena atatu a Cat ndi Cow.
(Chithunzi: Kassandra Reinhardt)
Lumikizani singano ndi chipata chosiyana
Kuchokera pa Tabletop, tambasulani mwendo wanu wakumanja molunjika kumbali kuti bondo lanu, bondo, ndi chiuno zikhale pamzere umodzi. Kanikizani ngodya zonse zinayi za phazi lanu lakumanja pansi. Fikirani mkono wanu wakumanzere kumwamba kenako tulutsani mpweya ndikuyika mkono wanu wakumanzere pansi panu, ndikubweretsa phewa lanu lakumanzere ndi khutu lanu ku mphasa. Ngati zili pafupi, mutha kugwira chala chanu chachikulu chakumanja ndi zala zanu zakumanzere zamtendere. Dzanja lanu lamanja likhoza kukankhira mphasa, mutha kufika pa zala zanu, kapena mutha kupinda chigongono chanu chakumanja ndikubweretsa dzanja lanu lamanja kumbuyo kwanu motsatira msana wanu kuti muzungulire bwino msana. Yesani kumasula khosi lanu. Mtundu uwu wa Threading Needle With Gate Pose ndi chimodzi mwa zinthu zomwe ndimakonda kuchita poyamba m'mawa.
(Chithunzi: Kassandra Reinhardt)
Kutambasula Thupi Lam'mbali
Kuchokera pa Thread the Needle, kankhirani dzanja lanu lamanja mu mphasa ndikufikiranso dzanja lanu lamanzere kumwamba musanalitsitse ku mphasa. Sesani mwendo wanu wamanja kumbuyo kwanu ndikudutsa phazi lanu lamanja pamwamba pa phazi lanu lamanzere, mukulitengera kutali momwe mungathere kumanzere. Yesani kuyang'ana phewa lanu lamanzere ndikutambasula thupi lanu m'mbali.
(Chithunzi: Kassandra Reinhardt)
Kuyang'ana Mbuluzi
Kuchokera pa Side Body Stretch, bweretsani mwendo wanu wakumanja molunjika kumbuyo kwanu ndikuponda phazi lanu lakumanja patsogolo pafupi ndi m'mphepete mwa dzanja lanu lamanja mu Lizard Pose. Tsitsani bondo lanu lakumbuyo ku mphasa. Ikani bondo lanu lakumanzere pansi pa manja anu ngati kuli bwino. Yang'anani kwambiri pakukweza mtima wanu ndikugwetsa chiuno chanu.
(Chithunzi: Kassandra Reinhardt)
Kupotoka Kochepa kwa Lunge
Kuchokera kwa Buzard, gwirani zala zanu zakumbuyo, kwezani bondo lanu lakumbuyo kuchokera pa mphasa, ndipo sungani dzanja lanu lamanzere litakhazikika pa mphasa pamene mukukweza dzanja lanu lamanja mmwamba. Yang'anani mmwamba pokhapokha ngati kuli bwino. Kankhirani chala chanu chachikulu chakumanzere chakumanzere kuti musagwedezeke mpaka m'mphepete mwa phazi lanu lakumbuyo. Kokani mpweya mu kupotoka kwanu.
(Chithunzi: Kassandra Reinhardt)
Galu Woyang'ana Pansi
Kuchokera ku Low Lunge Twist, tulutsani mpweya pamene mukutsitsa dzanja lanu lamanja pa mphasa ndikukweza chiuno chanu mu Galu wanu woyamba Woyang'ana Pansi. Choyamba m'mawa, zingakhale bwino kukhala ndi mapazi anu okulirapo kuposa mtunda wa m'chiuno. Yendetsani mapazi anu, mupinde mwendo umodzi ndikuwongola wina pamene mukukoka mimba yanu yapansi ku msana wanu wapansi. Gwedezani mutu wanu pang'onopang'ono ndikuchotsa zotupa zilizonse pakhosi panu. Pumirani mpweya wambiri, mkati ndi kunja, kudzera mu mphuno yanu.
Bweretsani mawondo anu pa mphasa mu Tabletop. Ndipo pezani Thread the Needle ndi Gate Pose yanu mbali inayo. Pitirizani ndi Side Body Stretch, Lizard, Low Lunge Twist, ndi Down Dog.
(Chithunzi: Kassandra Reinhardt)
Kuyimirira Patsogolo
Kuchokera ku Down Dog, yendani manja anu kumbuyo kwa mphasa ndipo tengani chikwama cha chidole chopukutira pamene mukulowa mu Standing Forward Bend. Mawondo anu amatha kupindika kwambiri ndipo mutha kulola mimba yanu kupumula motsutsana ndi ntchafu zanu, mwina kugwira zigongono zosiyana ndikugwedeza pang'ono mbali imodzi. Izi zitha kukhala zothandiza ngati hamstrings yanu yayamba kulimba kwambiri m'mawa.
(Chithunzi: Kassandra Reinhardt)
Kugona pansi
Kuchokera pa kupindika kwanu kutsogolo, bweretsani zala zanu ku mphasa. Sinthani zala zanu pang'ono, pindani mawondo anu, gwetsani chiuno chanu, ndipo gwirani ntchito ya Squat. Bweretsani manja anu pamodzi pamtima panu, pogwiritsa ntchito zigongono zanu kukankhira mawondo anu pang'ono. Tambasulani msana wanu.
(Chithunzi: Kassandra Reinhardt)
Malo Opangira Thalauza
Tulutsani manja anu pa mphasa. Yendetsani manja anu patsogolo ndikuwongolera miyendo yanu kuti ilowe mu Plank Pose. Kokani mapewa anu kumbuyo kwanu. Kokani mpweya ndi kutulutsa mpweya m'mimba mwanu ndikukhala olimba kudzera m'kati mwa mtima wanu.
(Chithunzi: Kassandra Reinhardt)
Kaimidwe ka Sphinx
Kuchokera pa Plank, dzichepetseni ku mphasa, bwerani pa manja anu, ndipo lozani zala zanu molunjika kumbuyo pamene mukuyamba Sphinx Pose. Bweretsani zigongono zanu pang'ono patsogolo pa mapewa anu, kankhirani manja anu akumtunda kumbuyo, ndikukanikiza mapewa anu pamodzi kuti mukweze chifuwa chanu pang'ono. Pumirani mpweya wambiri mumtima ndikutulutsa mpweya kuti mutulutse.
(Chithunzi: Kassandra Reinhardt)
Kaimidwe ka Mwana
Kuchokera ku Sphinx Pose, kanikizani chiuno chanu kubwerera ku Child's Pose. Bweretsani zala zanu zazikulu za mapazi pamodzi ndi mawondo anu otambalala momwe mungafunire. Yendani manja anu patsogolo ndikupinda chifuwa chanu kupita ku mphasa. Pumirani mpweya wakuya kasanu.
(Chithunzi: Kassandra Reinhardt)
Mpando Womasuka
Kuchokera pa Child's Pose, yendani manja anu molunjika pachifuwa chanu ndikuyika mawondo anu pamodzi. Khalani pansi bwino, kaya mukugwada kapena mutakhala mopingasa miyendo, ndikutseka maso anu.
Kuchokera pamalo omveka bwino awa, onani momwe mukumvera tsopano mosiyana ndi momwe mudakhalira koyamba pa mphasa yanu kumayambiriro kwa masewera anu a yoga am'mawa a mphindi 10. Yang'anani thupi lanu, malingaliro anu, ndi momwe mukumvera. Lolani kuti likhale maziko omwe mumabwereramo tsiku lonse.
Werengani nkhani yoyambirira: https://www.yogajournal.com/practice/10-minute-morning-yoga-practice-full-body-stretch/
Nthawi yotumizira: Ogasiti-02-2023
