Kutheni kufuneka uzame iYoga Crow Pose Nokuba woyikisiwe

Umxholo

• IziBonelelo zeYoga Crow Pose kunye nokwahluka
• Uyenza njani i-Crow Pose
• Uphengululo lwe

I-Yoga inokuziva ingenakufikeleleka ukuba uhlala uzithelekisa nabanye eklasini, kodwa ukuzibekela iinjongo kunokukunceda uzithembe kwaye uzive ngathi uyi-badass yogi oyiyo. I-Crow pose (iboniswe apha ngumqeqeshi osekwe e-NYC uRachel Mariotti) yindlala enkulu yokusebenza ngenxa yokuba ibetha izihlunu ezininzi ngaxeshanye-kodwa ayithathi iinyanga neenyanga ukuyazi kakuhle. (Kananjalo inkosi uChaturanga ngezibonelelo zokuqinisa umzimba zizonke.)

"Le ndawo lisango lokulinganisa iingalo ezingaphezulu kwaye ixhobisa ngokumangalisayo kwabo bazama ukubhabha," utshilo uHeather Peterson, igosa eliyintloko leyoga kwiCorePower Yoga.

Sebenza kule posu ngokuqala phambili, uze ushukume kwiskat. Ekugqibeleni, uya kuba nakho ukudada uye phambili kunomyayi ukusuka kwinja ejonge ezantsi. Ayikho enye indlela elula, ngoko landela zombini kunye nesimo sokubuyisela njengento yomntwana ukuphefumla kathathu ukuya kwemihlanu.

IziBonelelo zeYoga Crow Pose kunye nokwahluka

Ukuzama ukulungelelanisa imeko ephambili njengesiqhulo kuyakutshintsha umbono wakho kwaye kukuncede uqhubele phambili kwezinye iibhalansi zengalo ezinje nge Firefly, ukungafani komlenze omnye, kunye ne-hurdler pose, utshilo uPeterson. (Iya kukunceda ukuba usebenze ukuya kuthi ga kwi-handstand.) I-crow imalunga nokomeleza izihlunu ezingaphambili emzimbeni wakho ngelixa udibanisa undoqo wakho ukunceda ukulungelelanisa. Uyakuqonda ukuba zibaluleke kangakanani izihlunu ezincinci kwisandla sakho kunye neengalo zangaphambili kwaye uqale ukwakha amandla apho.

Ukuba unentlungu esihlahleni, unokuguqula unomyayi ngokusebenzisa iibhloko eziphantsi kwezandla zakho, okanye uhlale kwisimo se squat ukunqanda ubunzima ezandleni zakho.

Ngaba ufuna umceli mngeni omkhulu ngakumbi? Yiyise kwinqanaba elilandelayo ngokuzisa amadolo akho ekhwapheni kwaye ulungelelanise iingalo zakho. "Ekugqibeleni, vutha undoqo wakho, shenxisa isinqe sakho phezu kwamagxa akho, kwaye uphakamise imilenze yakho kwisiphatho sesandla," ucebisa njalo uPeterson.

Uyenza njani i-Crow Pose

A. Ukusuka phambili phambili, hlukanisa iinyawo ezinqamleza ububanzi okanye ezibanzi. I-squat phantsi ngezithende ngaphakathi, iinzwane ngaphandle, kunye neengqini ucinezela emathangeni angaphakathi, izandla kwiziko lentliziyo. Misa kancinci i-3 ukuya kwi-5 yokuphefumla ukuze ulungiselele.

B. Tyala izandla emethini ubanzi kancinane kunobubanzi begxalaba uze usasaze iminwe ububanzi. Bend iingqiniba kwaye uzikhombe kudonga lwangasemva.

C. Yenza amadolo emqolo we-triceps okanye ubeke amadolo kwi-armpmp.

D epheleleyo. Jonga malunga nonyawo phambi kwezandla kwaye utshintshe ubunzima uye phambili ezandleni.

E. Phakamisa unyawo olunye emethini, emva koko ulinye. Zoba izilwanyana ezinzwane zangaphakathi ezinkulu kunye nezithende zangaphakathi ukuchukumisa.

Gcina i-3 ukuya kwi-5 yokuphefumla emva koko yehle phantsi nolawulo.

Crow Pose Form Tips

• Ngelixa useplank, cinga ukujikeleza kwezandla ukutshisa izihlunu phakathi nangasemva kwamagxa.
• Tsala iimbambo zangaphambili kunye nokujikeleza umqolo ngelixa uzobe amathanga angaphakathi kunye.

Uphengululo lwe