Ah, to tatou hoa marama. He mea kua akohia e matou ki te whakamanawanui, engari kaore e iti ake te mamae. Na ka mahi tahi matou me Katie Richey, he kaiwhakaako i Lyons Den Power Yoga i New York City, ki te kawe mai i a koe e rima nga mahi yoga hei awhina i a koe kia pai ake i roto i te tekau meneti. (A ka whai pea i to mahi me etahi aihikirimi tiakarete. Namaste.)
E RUNGA ana: Ko Meddy Teddy te huarahi tino ataahua ki te ako i o tamariki i te yoga
Lyons Den Power YogaRAGDOLL
Tu atu me o waewae te whanui o te hope. Whakapikoa ou turi kia tau ra ano o rara o raro ki runga i ou huha (he pai rawa mena ka piko koe). Whakapikohia o ringaringa kia mau ai to ringa maui ki to tuke matau me to ringa matau ki te pupuri i to tuke maui. Horohia te manawa ki roto i to kopu ka tuku i a koe kia iri. Tonu ki te manawa me te whakaha mo etahi manawa. Mena kei a koe he paraikete yoga (he tauera kua hurihia ranei), waiho ki waenganui i ou huha me to puku o raro.
He aha te awhina: Ko te pehanga o ou huha ki to puku o raro, me te neke o to manawa, ka mirimiri i o whekau mai i roto ka awhina i te mamae o muri.
Lyons Den Power YogaHEI WHAKAARO
Me te hono o o waewae, piko o turi me te whakahoki mai i o hope kia rite ki te noho koe i runga i te tuuru pohewa. Kohia o turi me o huha. Kawea mai o ringaringa ki to ngakau ka pehia o ringaringa. Tangohia to tuke maui ki to turi matau ki te hanga i te korikori tinana o runga. Manawa ki roto ki te roa, manawa ki waho ki te kopikopiko hohonu. Tukuna atu te manawa ki o puku o raro ka tuku kia mirimiri nga whekau o roto. Whakahokia ano ki tera taha.
He aha te awhina: Ko te korikori ka whakangāwari i tō kōpū, ka whakangāwari hoki i te kirikiri. Ko te ahi i roto i ou waewae me te kopikopiko i roto i te tuara ka awhina i te mamae o te tuara me te whakakaha i a koe.
Lyons Den Power YogaMERMAID LUNGE TWIST
Whakanohia to waewae matau ki mua me to waewae maui ki muri, ka piko to turi matau ki te whakaheke i a koe ki roto i te pupuhi roa, iti. (Mena kei te ngenge koe, kawea to turi maui ki raro ki te whariki.) Tuhia to ringa matau ki runga o to huha matau. Tuhia to ringa maui ki runga ki te whenua i raro i to pakihiwi maui ka whiri marie ki te taha matau. Manawa ki o taha, whatukuhu me te puku o raro. Whakahokia ano ki tera taha.
He aha te awhina: He psoas (aka uaua groin) me te tuwhera o mua-tinana. Ko te whakakorikori i te taha o raro o te puku ka awhina i te whakamarumaru i te kopa, ka awhina te whakatuwhera o te hope ki te whakaora i te mamae o muri i to huringa.
Lyons Den Power YogaHAWH KERERERE
Kawea mai to turi matau ki te whariki ka toro atu to waewae maui ki muri i a koe. Whakanohoia to hiwi matau kia tata whakarara ki mua o to whariki me to waewae matau ki te taha maui o to tinana. Totohuhia to hope matau ki muri o to whariki tae noa ki te tapawha o ou hope. Na ka whakahekehia to tinana ki runga i to waewae matau ka okioki to mahunga ki runga i te poraka, i te tauera ranei. Totoro o ringa ki mua i a koe. Ka taea e koe te kuhu i o maihao tuara ki raro hei tautoko ake. Whakahokia ano ki tera taha.
He aha te awhina: Ko te haurua kukupa he tuwhera hope hohonu. Ko te whakatuwheratanga o nga hope ka whakamama ake te pehanga o te tuara o raro me te manawa o tenei tuunga ka tuku toto hou ki o whekau o roto.
Lyons Den Power YogaTINO TINO
Takoto ki to tuara me to turi matau ki roto i to uma, ka toro atu to waewae maui. Toia to turi matau puta noa i to tinana kia pa atu ki te taha maui o te whariki. Totoro tou ringa matau ki te taha matau ka tuku atu to titiro ki runga i to koromatua matau. Manawa ka tuaruatia ki tera taha.
He aha te awhina: Ko te kopikopiko ka whakau, ka whakaheke i to pelvis i te wa e tukuna marietia ai e koe o whekau o roto, e awhina ana i te pupuhi. Ma te toronga ka whakaitihia te taumahatanga o muri.
E RUNGA ana: Whakamutua te Awatea me tenei Rere Yoga Chair Easy
