Uyenza njani iQhawe II kwiYoga (kwaye Kutheni kufuneka)

Umxholo

• Ukwahluka kweMfazwe yesi-II kunye neeNzuzo
• Indlela yokwenza iQhawe II
• Uphengululo lwe

I-Yoga inokwenza i-toni yomzimba enombulelo ongazenzisiyo kubomi bayo obunzima obuchaphazela amaqela emisipha ngaxeshanye. Nditsho ne-newbie yogis inokuvuna izibonelelo zokuziqhelanisa ngokufunda nje ezimbalwa zemisebenzi emininzi. (Oku kuhamba kweyoga kufanelekile kubaqalayo.)

Ngena: igorha series. Ngaphandle kokuba iyindawo yesibini kuluhlu lwamagorha, igorha II (iVirabhadrasana II, eboniswe apha ngumqeqeshi osekwe eNYC uRachel Mariotti) ifikeleleka ngakumbi kunegorha I, ngoko ke iqhelekile kwiinkqubo ezininzi zeyoga, utshilo uHeather Peterson, igosa eliyintloko leyoga e. ICorePower Yoga.

"Le pose ijolise ngaphandle ukujikeleza kweenyonga kwaye ulungelelwaniso olukhulu lwegorha I, eligxile kulo ngaphakathi ukujikeleza kwe-hip," uyachaza. )

Ucebisa ukuba ungene kwiposi ejonge ezantsi, crescent lunge, okanye iqhawe I. Emva kokuyibamba ukuze uphefumle kancinci, yiya kwindawo ejonge kwicala ejonge ecaleni njengecala lecala elandisiweyo, inyanga yenyanga, kunye nonxantathu.

Ukwahluka kweMfazwe yesi-II kunye neeNzuzo

Kukho isizathu esivakalayo sokuba le pose ibizwa ngokuba "ligorha": Uya kuziva ungoyedwa emva kokuziqhelanisa nayo! UMfazwe II womeleza isiseko sakho kunye nomzimba wonke osezantsi, kodwa ikwindawo enkulu yokuvula i-hip kunye nokuqinisa, utshilo uPeterson. (Ungathethi, kukuhle kakhulu ukwakha i-butt eqinile!) Ngenxa yokuvuleka kwi-hip yangaphambili, kunokukunceda ukugcina okanye ukubuyisela uluhlu lwentshukumo. (Zama ezinye ii-yoga zokuvula ihip ukuze bazive bekhululekile.)

Ukuba une-ankle, idolo, okanye intlungu ye-hip, ungayiguqula le ndawo ngokuthatha indawo emfutshane kwaye ugobe idolo lakho langaphambili ngaphantsi, utsho uPeterson. Abantu abaneentlungu ezisezantsi ezisezantsi okanye ezihlangeneyo ze-SI banokwahluka ngokwendawo yokuhlala ngokuthatha isinqe ukuya kwiidigri ezingama-45 endaweni yesikwere kudonga olusecaleni.

Ukwenza ukuba ihambele phambili, lungelelanisa isithende sakho sangaphambili kunye ne-arch yakho yangasemva kwaye ujonge ukugoba emadolweni angaphambili kwi-angle ye-90-degree angle. Molo, quads!

Indlela yokwenza iQhawe II

A. Ukusuka kwinja esezantsi, nyathela unyawo lwasekunene uye phambili phakathi kwezandla kwaye ujikele isithende sibuyele phantsi, ngokungqamene nomda wangasemva wemethi.

B. Phakamisa i-torso kwaye ujike isifuba kunye nesinqe ukuya kudonga lwecala lasekhohlo ngelixa ufikelela kwingalo yasekunene ngqo emlenzeni wasekunene kunye nengalo yasekhohlo ngokuthe ngqo ngasemva phezu komlenze wasekhohlo, uhambelana nomgangatho.

C. Gobela ngasekunene edolweni ukuya kuma-90 degrees, usalathe idolo lasekunene neenyawo phambili kwaye ujikeleze ngaphandle ithanga lasekunene. Jonga phambili ngaphezulu kweminwe yakho yasekunene.

Bamba imiphefumlo emi-3 ukuya kwemi-5 emva koko uqhubeke nokuhamba kwakho. Phinda ubhekise kwelinye icala.

Iingcebiso zeFomu yeQhawe II

• Gcoba imida engaphandle yeenyawo phantsi kwaye uphakamise iiarches.
• Zoba umsila ezantsi uze uzobe ezona ndawo zisezantsi zeembambo ukuya esinqeni ukutshisa isiseko.
• Yandisa amagxa kunye neekhola ngelixa usenza kunye nokwandisa iingalo, ugcine amagxa kude neendlebe.

Uphengululo lwe