Pehea e hana ai iā Chaturanga, a i ʻole kahi yoga Push-Up

Anter

• Nā ʻano like ʻole a me nā pono o Chaturanga
• Pehea e hana ai Chaturanga
• Nānā no

Inā ua hana mua ʻoe i kahi papa yoga ma mua, ua kamaʻāina paha ʻoe me Chaturanga (hōʻike ʻia ma luna e ka mea hoʻomaʻamaʻa NYC ʻo Rachel Mariotti). E hoʻowalewale ʻia paha ʻoe e kahe koke i loko o ia mea, akā ʻo ka lawe ʻana i ka manawa e nānā ai i kēlā me kēia ʻāpana o ka neʻe e kōkua iā ʻoe e loaʻa ka mea nui mai loko a pili i nā ʻiʻo āpau i kou kino. ʻOiaʻiʻo, maikaʻi kēlā!

"Ua unuhi ʻo Chaturanga dandasana i nā limahana limahana ʻehā," wahi a Heather Peterson, ka luna yoga ma CorePower Yoga. (E ho'āʻo i kēia hoʻomaʻamaʻa CorePower Yoga me nā paona e ʻike ai i ke ʻano o ke keena.) "Ua loaʻa iā ʻoe kou manamana wāwae a me kou mau lima ma ka honua aʻo kou kino he papa pololei e lele ana ma luna o ka papahele me kou mau kuʻekuʻe ma ke kihi 90-degere," ia nei. ʻO ka nānā ʻana i kēia pose e hoʻomaʻamaʻa a hoʻomākaukau i kou kino kiʻekiʻe no nā kaulike lima e like me ka moa, firefly, a me ka hurdler pose.

Nā ʻano like ʻole a me nā pono o Chaturanga

ʻO kēia kekahi o nā mea ʻoi loa ka paʻakikī i ke kahe maʻamau o kahi papa Vinyasa, wahi a Peterson. He neʻe maikaʻi loa ia no ke kūkulu ʻana i kou ikaika o luna, a ʻike ʻoe i kou umauma, nā poʻohiwi, kua, triceps, biceps, a me nā forearms. (E haku i kēia neʻe ʻana a mākaukau ʻoe no kā mākou 30-Day Push-Up Challenge for Seriously Sculpted Arms.) E like me ka papahele, paʻi pū ia i kou mau ʻiʻo koʻikoʻi, akā pono ʻoe e hoʻomanaʻo e hoʻopili i nā ʻiʻo o kou wāwae e hana. kēia kino piha, wahi a Peterson. E hana ʻoe i kou mau wāwae ke hoʻohana ʻoe iā lākou e kōkua iā ʻoe e puʻunaue i ka ikaika o ka neʻe ʻana ma kou kino.

Inā loaʻa iā ʻoe ka ʻeha lima, e hoʻāʻo e hoʻohana i nā poloka ma lalo o kou mau lima a i ʻole nā ​​mea kaupaona nui e lawe i ka piko mai kou lima lima. Inā loaʻa iā ʻoe ka ʻeha o ka poʻohiwi a i ʻole ke ʻano o kou kua haʻahaʻa a i ʻole nā ​​pūhaka i lalo, e iho i lalo i kou mau kuli ma hope o kou neʻe ʻana i mua i ka pose. E hoʻomanaʻo: ʻAʻohe hilahila i ka hoʻololi ʻana inā ʻo ia ka mea e hana nei ʻoe pololei. (Ma hope aʻe: ʻO ka yoga hoʻomaka e hana hewa paha ʻoe.)

Hoʻonohonoho i ka pose i kēia manawa? E ho'āʻo e hāpai i kekahi wāwae mai ka moena a i ʻole e kū i ka ʻauwae ke neʻe ʻoe i mua e hoʻonui i ka holomua.

Pehea e hana ai Chaturanga

A. Mai ka hapalua o ka hāpai ʻana, hemo i nā lāʻau pāma ma ka moena i pālahalaha iki aʻe ma mua o ka laulā o ka poʻohiwi. E hohola i nā manamana lima a hehi a lele i hope i ka papa kiʻekiʻe.

B. Inhale, e neʻe ana i luna ma luna o nā manamana wāwae. E huki i nā iwi ʻaoʻao mua a me nā ʻaoʻao ʻūhā i luna e hoʻopili ai i ke kumu.

C. Exhale, kūlou nā kuʻekuʻe i 90 kekelē, kukuli pololei nā kuʻe i hope.

D. Inhale, hāpai i ka umauma, hoʻopaʻa pūhaka, a hoʻopololei i nā lima e neʻe i luna i mua o ka ʻīlio.

ʻO nā ʻōlelo aʻoaʻo a Chaturanga Form

• ʻOiai i ka plank, e noʻonoʻo e hoʻohuli i nā pāma i waho e puhi i nā mākala ma waena a ma hope o nā poʻohiwi poʻohiwi.
• E hoʻohuli i ka ʻili o loko o nā kuʻekuʻe i mua a kuhikuhi i nā kuʻekuʻe i hope.
• Hoʻopili i nā quads a huki pū i nā ʻūhā o loko.

Nānā no