Uyenza njani i-Chaturanga, okanye i-Yoga Push-Up

Umxholo

• Ukwahluka kweChaturanga kunye neeNzuzo
• Uyenza njani iChaturanga
• Uphengululo lwe

Ukuba ukhe wayenza iklasi yeyoga ngaphambili, mhlawumbi uyayazi kakuhle iChaturanga (eboniswe ngasentla ngumqeqeshi osekwe kwi-NYC uRachel Mariotti). Unokulingwa ukuba uhambe ngokukhawuleza kuyo, kodwa ukuthatha ixesha ukugxila kwinxalenye nganye yentshukumo kuya kukunceda ufumane okuninzi kuyo kwaye ubandakanye phantse yonke imisipha emzimbeni wakho. Ngokunyanisekileyo, ilungile loo nto!

"I-Chaturanga dandasana iguqulela kubasebenzi abanemilenze emine," utshilo uHeather Peterson, igosa eliyintloko le-yoga kwi-CorePower Yoga. " uthi. Ukugxila kule pozi kuya kuqeqesha kwaye kulungiselele umzimba wakho ongaphezulu ukuze ulungelelanise ibhalansi yengalo njengecrow, firefly, kunye ne-hurdler pose.

Ukwahluka kweChaturanga kunye neeNzuzo

Le yenye yezona ngxaki zinzima kuhambo olusisiseko lweklasi yeVinyasa, utshilo uPeterson. Luhambo olukhulu lokwakha amandla omzimba ongasentla, kwaye ngokuqinisekileyo uya kuziva esifubeni sakho, emagxeni, ngasemva, kwiitriki, kwii-biceps nakwiingalo zangaphambili. (Nkosi le ntshukumo kwaye uya kulungela umngeni wethu weentsuku ezingama-30 zokutyhala iingalo eziqingqwe ngamandla.) Ngokufanayo neplanga, ikwabetha izihlunu zakho ezingundoqo, kodwa kuyafuneka ukuba ukhumbule ukubandakanya izihlunu zomlenze wakho ukuze wenze. lomzimba upheleleyo, utsho uPeterson. Uya kuyisebenza imilenze xa uyisebenzisa ukukunceda usasaze amandla okuhamba emzimbeni wakho wonke.

Ukuba unentlungu yesihlahla, zama ukusebenzisa iibhloko phantsi kwezandla zakho okanye iintsimbi ezinkulu ukuze ukhuphe igophe esihlahleni sakho. Ukuba uneentlungu zegxalaba okanye uziva umqolo wakho ophantsi okanye ezinqeni zintywila phantsi, yihla uye emadolweni emva kokuba utshintshele phambili kwi-pose. Khumbula: Akukho ntloni ekuguquleni ukuba kuthetha ukuba uyayenza ngokuchanekileyo. (Okulandelayo: IYoga yabaQalayo inokuba usenza okungalunganga.)

Uyincutshe ekumiseni? Zama ukuphakamisa umlenze omnye emethini okanye uthathe ukuma kwesilevu njengoko usiya phambili ukuyenza ibe phambili ngakumbi.

Uyenza njani iChaturanga

A. Ukusuka kwisiqingatha sokuphakamisa, khupha umoya ukuze utyale iintendelezo emethini zibanzi kancinci kunobubanzi begxalaba. Yandisa iminwe ngokubanzi kwaye inyathele okanye utsibe ubuyele kwiplanga ephezulu.

B. Tsala umoya, uye phambili kwiincam zeenzwane. Dweba iimbambo zangaphambili kunye neengcebiso ze-hip ukuya phezulu.

C. Ukukhupha umoya, ukugoba iingqiniba ukuya kwi-degrees ezingama-90, iingqiniba zijonge ngqo ngasemva.

D epheleleyo. Inhale, ukuphakamisa isifuba, ukunyusa isinqe, kunye nokulungisa iingalo ukuze ungene kwinja ejonge phezulu.

Iingcebiso zeFomu yeChaturanga

• Ngelixa useplank, cinga ujikelezisa iintende ngaphandle ukutshisa izihlunu phakathi nangasemva kwamagxa.
• Jika i-crease yangaphakathi yengqiniba phambili kwaye ukhombe iingqiniba ngasemva.
• Yenza ii-quads kwaye uzobe amathanga angaphakathi kunye.

Uphengululo lwe