E hoʻāʻo i kēia: Hoʻomaʻamaʻa ʻo 21 Partnered Yoga iā Bond ʻoiai ʻoe e kūkulu nei i ka mākala

Anter

• ʻO ka papa hana hoʻomaka
• Ka hanu ʻana
• Kū i mua o ka pelu
• Noho Twist
• Pili ʻElua Kumu
• Luakini
• Lunahoomalu
• Koa III
• Papa hana waena
• Kahi Waʻa
• Paʻa i mua a me ka papa
• Kākoʻo a ke keiki kōkua
• Kū paʻa lima
• Kanikaniʻolua
• ʻO ke kūapo poʻohiwi a kākoʻo ʻia
• Lunahoomalu a Kuahiwi
• Papa hana holomua
• Koa Kaulana
• Papa pālua
• ʻElua ʻīlio alo i lalo
• Lau lau
• Kahi Noho Aliʻi
• Hōʻike Hōkū
• Huila-wāwae hoʻokahi
• Ke laina lalo

Inā makemake ʻoe i nā pono e hāʻawi ʻia e yoga - hoʻomaha, hoʻolōʻihi, a me ka hoʻoikaika ʻana - akā e ʻeli pū me ka ʻeleu me nā poʻe ʻē aʻe, hiki i ka yoga yoga kāu hana punahele hou.

ʻOluʻolu no ka poʻe hoʻomaka a hiki i ka pōmaikaʻi, e ʻaʻa aku ka yoga hoa i kou kino a me kou pili a hilinaʻi hoʻi i kāu hoa.

Ma lalo, ua hana mākou i ʻekolu mau maʻamau - hoʻomaka, waena, a holomua - e hōʻoluʻolu iā ʻoe i yoga yoga, a laila kōkua iā ʻoe e haku iā ia. E lālau i kāu mea nui ʻē aʻe, i kou hoa aloha, i kou makuakāne, a i ʻole kahi hoa haʻuki, a kiʻi iā Zen!

ʻO ka papa hana hoʻomaka

I kēia mau pose yoga hoa hoʻomaka, e maʻa ʻoe i ka hana ʻana me kahi kino ʻē aʻe i kāu hana. E hoʻomaopopo i ka hanu ʻana me kāu hoa, a me ka hoʻohana ʻana iā lākou no ke kaulike a me ke kūpaʻa.

Ka hanu ʻana

E hoʻomaka i kēia kūlana e lōkahi i kou hanu a me kou mau manaʻo me kāu pakanā.

Ua hana nā mākala nui:

• ʻōpū
• lats
• rhomboids
• kahakaha

E hana i kēia:

1. Noho me ka wāwae me kou mau kua i kekahi i kekahi.
2. E kaomi pū i kou mau kua i luna, e ʻae i kou mau lima e waiho ʻoluʻolu i kou ʻaoʻao.
3. Pani i kou mau maka a hanu, a laila, hemo, e lawe pū ana i kahi o nā hanu hohonu.

Kū i mua o ka pelu

Hoʻomaka e hoʻonui i kou mauʻiʻo wāwae a hoʻāʻo i kāu kaulike me kahi hoa Forward Fold.

Ua hana nā mākala nui:

• ʻōpū
• hāmama
• quadriceps
• gastrocnemius

E hana i kēia:

1. Kū me kou kua i kekahi i kekahi, hoʻopā.
2. Kūlou kēlā me kēia hoa i mua ma ka pūhaka, e mālama pololei ana i ko lākou mau wāwae a lawe mai i ko lākou mau alo i ko lākou mau kuli.
3. E lawe i kou mau lima i ka forearms o kāu hoa a paʻa, e neʻe ana i kou paʻa a kokoke i ko lākou poʻohiwi i kou hanu ʻana a noho i ke kiko.

Noho Twist

E kīloi i kou kino kiʻekiʻe me kahi wili noho.

Ua hana nā mākala nui:

• ʻōpū
• lats
• pectorals

E hana i kēia:

1. E kuhi i ke kuhi hanu.
2. Inhale, a ma ka hanu ʻana, wili nā hoa ʻelua i kā lākou ʻāpala i ka ʻākau, kau i ko lākou lima hema ma ko lākou kuli ʻākau a me ko lākou lima ʻākau ma ke kuli hema o kā lākou hoa, e nānā ana ma luna o ko lākou poʻohiwi ponoʻī.
3. E hoʻomau i ka hanu, ke wili nei i kahi mea hou aʻe me kēlā me kēia exhale.

Pili ʻElua Kumu

Hoʻomaka nā poses hoʻokahi wāwae e like me nā lāʻau pālua e hoʻāʻo i kāu kaulike.

Ua hana nā mākala nui:

• ʻōpū
• ʻōlinolino
• pūhaka
• quad
• hāmama

E hana i kēia:

1. Kū ʻaoʻao a ʻaoʻao pū me kāu hoa, e pā ana nā pūhaka.
2. E hoʻolōʻihi i kou mau lima i luna ma luna o kou poʻo, e hoʻopili iā lākou i hui pū kou mau lima.
3. Hāpai kēlā me kēia hoa i ko lākou wāwae waho, kūlou i ko lākou kuli, a hoʻokau i ko lākou wāwae i ka ʻūhā o loko.
4. Lawe i kou mau lima i waho ma kou kino, e hui ana ka pāma i ka pāma.
5. E lawe i kahi moʻo o nā inhales a me nā exhales ʻaneʻi, e kia ana i ka mālama ʻana i ke kaulike a hoʻolōʻihi ʻia i kou kino.

Luakini

E kiʻi i kahi hohonu i loko o kou kino holoʻokoʻa me kahi mana o Temple.

Ua hana nā mākala nui:

• ʻōpū
• pūhaka
• quad
• hāmama
• lats

E hana i kēia:

1. Kū i mua i kāu hoa me ka manawa ākea ma waena ou.
2. Kau nā hoa ʻelua i ka pūhaka, ke kū nei ke kūlike nā torsos i ka honua.
3. E hāpai i kou mau poʻo, e hāpai ana i kou mau lima i luna e pili pono ai ke kua o kou mau lima i ka honua a pili ana kāu mau lima.
4. E lawe i kahi hanu nui o ka hanu ma aneʻi, e hoʻokuke nei i loko o nā pūlima o kāu hoa a manaʻo i ke kau i ka hope o kou mau wāwae.

Lunahoomalu

E like me ka squat akā me ke kōkua, ka noho hoa Pose hiki iā ʻoe ke komo hohonu i loko o ka noho e hoʻopaʻa i kou mau wāwae.

Ua hana nā mākala nui:

• ʻōpū
• quadriceps
• hāmama
• ʻōlinolino
• biceps
• lats

E hana i kēia:

1. Kū me kou mau wāwae e kū pono ana i kāu hoa, e mālama ana i 2-3 mau wāwae ma waena ou. E mālama pono i kou maka i kēlā me kēia.
2. Hopu i nā kūpeʻe lima o kekahi a me ka hanu ʻana. Ma ka exhale, squat e hoʻohana ana i kāu hoapili ma ke kūʻē ʻana, e kū ana ke kūlike kou mau ʻūhā me ka lepo.
3. E hoʻoliʻiliʻi iki i kou kino. Hiki iā 'oe ke hoʻonohonoho i kou kūwae wāwae e kū ai i kēia.
4. E hanu ma aneʻi, e mālama nei i ke ʻano maikaʻi.

Koa III

E ʻaʻa i kāu kaulike, ikaika, a maʻalahi me ka hoa koa III.

Ua hana nā mākala nui:

• ʻōpū
• ʻōlinolino
• hāmama
• gastrocnemius
• lats
• rhomboids

E hana i kēia:

1. Kū i mua o kāu hoapili me 4-5 kapuai ma waena ou.
2. E hoʻolōʻihi i kou mau lima i mua a hinge i mua i ka pūhaka, e hāpai pono i hoʻokahi wāwae ma hope ou a mālama i kou pūhaka i ka honua. Pono ʻoe a me kāu hoa e koho i nā wāwae ʻē aʻe no ke kaulike.
3. Ke kūleʻa nei ʻoe i mua, e hopu i nā lima o kāu hoa a i ʻole nā ​​pūlima, e kū ana ke kūlike kāu torsos i ka honua. E hoʻomau i kou maka i ka honua.
4. E hanu a hoʻolele i aneʻi, e hoʻohana ana i kāu hoapili no ke kaulike.

Papa hana waena

Hoʻomaka e hilinaʻi hou aʻe i ke kino o kāu pakanā i kēia maʻamau yoga maʻamau o waena. He manaʻo maikaʻi e hoʻomehana me kekahi o nā poses mai ka papa hana hoʻomaka ma mua o ka lele ʻana i aneʻi.

E noʻonoʻo e hoʻomaha i kēia mau neʻe waena, no ka mea, e maʻalahi ka hana ʻana a paʻa.

Kahi Waʻa

E hoʻokūkū ʻia kāu kumu me ka hoa pili ʻo Boat Pose.

Ua hana nā mākala nui:

• ʻōpū

E hana i kēia:

1. Hoʻomaka e noho i mua, ke alo i kāu hoa.
2. E kulou i kou mau wāwae a kanu i kou kuʻekuʻe i ka lepo, e kau ana i kou manamana wāwae i kekahi.
3. E hoʻolōʻihi i kou mau lima i mua ou a lālau i nā pū lima o kekahi ma luna pono o ka pulima.
4. Hoʻokahi ʻaoʻao i ka manawa, hoʻomaka e hāpai i kou mau wāwae mai ka honua aku, e ʻae ana i kou wāwae e hālāwai a me kou wāwae e hoʻolōʻihi loa. Pono kāu mau kino e hana i kahi W ke hoʻonohonoho ʻia.
5. E hanu ma aneʻi, e mālama ana i ke kaulike a me ke ʻano maikaʻi.

Paʻa i mua a me ka papa

E hoʻokiʻekiʻe i kahi papa maʻamau ma ka hoʻohana ʻana i kāu hoapili ma ke ʻano he prop.

Ua hana nā mākala nui no ka hoa 1:

• ʻōpū
• quad
• hāmama
• gastrocnemius

Ua hana nā mākala nui no ka hoa 2:

• ʻōpū
• kaʻa triceps
• kahakaha
• pectorals
• ʻōlinolino
• hāmama
• gastrocnemius

E hana i kēia:

1. Ua manaʻo ʻo Partner 1 i kahi mua i mua.
2. Ua manaʻo ʻo Partner 2 i kahi papa kiʻekiʻe o ka kua o ka hoa 1: E kau i hoʻokahi wāwae i ka manawa, e hoʻomaha ana i nā piko o kou mau wāwae ma ke kua o ka hoa.

Kākoʻo a ke keiki kōkua

E hoʻohui ka Partner 2 i ke kaupaona i ka hoa 1's Pose Pose, e ʻae iā lākou e hohonu hohonu i loko o ka lōʻihi. Huli i kēlā me kēia kūlana.

Ua hana nā mākala nui:

• ʻōpū

E hana i kēia:

1. Manaʻo ka hoa 1 kahi Pose a ke keiki: Noho ma kou kuʻekuʻe wāwae, hohola nā kuli, a moe i kou kino ma waena o kou mau wāwae, e hohola i kou mau lima i mua.
2. Noho mālie ʻo Partner 2 ma luna o ka ʻaoʻao ma lalo o ka hoa, e waiho ana i kou kua i lalo i ka hoa 2 a hoʻonui i kou mau wāwae i waho.

Kū paʻa lima

Hiki i ka hoa 2 ke hoʻomaʻamaʻa i nā lima lima me ke kākoʻo a ka hoa 1. E kuapo i nā kūlana inā hiki iā ʻoe ke komo pū i ka leʻaleʻa.

Ua hana nā mākala nui:

• ʻōpū
• pectorals
• kahakaha
• lats

E hana i kēia:

1. Aia ka hoa 1 ma ka honua, hohola ʻia nā lima i mua.
2. Manaʻo ka hoa 2 kahi kūlana plank kiʻekiʻe ma luna o ka hoa 1, kau i ko lākou mau lima ma nā kuʻekuʻe wāwae o ka hoa 1 a me nā kuʻekuʻe wāwae i nā lima o ka hoa 1.
3. Inhale, a ma ka exhale, hoʻomaka ka hoa 1 e noho i ka wā o ka hoa 2 hinges ma ka pūhaka. Kū i ka pili o ke kino luna o ka hoa 2 i ka honua.

Kanikaniʻolua

Hana i kēia kiʻi i kūpono i ka Instagram e hāpai i ka maʻalahi a me ka manaʻo i kahi kikoo nui i kou hip flexor a me ka quad.

Ua hana nā mākala nui:

• ʻōpū
• ʻōlinolino
• hāmama
• quad

E hana i kēia:

1. E hoʻomaka i ke kū ʻana, e kū pono ana i kāu pakanā me kahi mau 2 kapuaʻi ma waena ou. E hoʻopaʻa i ka wāwae ʻākau o ka hoa 1 me ka wāwae ʻākau o ka hoa.
2. Hāpai nā hoa ʻelua i ko lāua mau lima ʻākau i luna, e lawe ana i nā pāma e hui ai ma waenakonu.
3. Lālau nā hoa ʻelua i nā kuʻekuʻe hema o lākou, e lawe ana i ko lākou wāwae i lalo.
4. E hoʻomaka e piʻo ma ka pūhaka i kekahi i kekahi, kaomi ʻana i kou mau lima a alakaʻi i kou wāwae i ka lani.
5. E hanu a hoʻokuʻu i aneʻi, e hoʻāʻo nei e lawe i kou wāwae i luna me kēlā me kēia exhale.

ʻO ke kūapo poʻohiwi a kākoʻo ʻia

ʻO kāu kaulahao hope āpau - a i ʻole ke kua o kou kino - e loaʻa kahi hoʻolālā me kēia kiʻi. Huli i kēlā me kēia kūlana, inā hiki.

Ua hana nā mākala nui:

• ʻōpū
• hāmama
• ʻōlinolino

E hana i kēia:

1. Ua lawe ʻo Partner 1 i kahi kūlana Bridge: kūlou nā kuli, pālahalaha nā wāwae ma ka honua, a me ka puʻu a me ke kua i lalo i kaomi ʻia i ka lani.
2. Manaʻo ka hoa 2 i kahi poʻohiwi i kākoʻo ʻia Kūpono o ka hoa 1: E kau i kou mau wāwae ma nā kuli o ka hoa 1, hoʻi palahalaha i ka honua. Pono ka hoa hana 2 e kaomi i waena o ko lākou mau wāwae, e hana ana i kahi laina pololei mai nā kuli a i nā poʻohiwi.

Lunahoomalu a Kuahiwi

Hana ka hoa 1 i ka hapa nui o nā hana ma aneʻi, kōkua ʻia e ka counterbalance hoa 2.

Ua hana nā mākala nui no ka hoa 1:

• ʻōpū
• quad
• hāmama
• ʻōlinolino
• lats
• rhomboids
• kaʻa triceps

Ua hana nā mākala nui no ka hoa 2:

• ʻōpū
• quad
• gastrocnemius

E hana i kēia:

1. Hāpai ʻo Partner 1 i ka Poʻo Pose, noho i ka wā e hohola ana i ko lākou mau lima i mua.
2. Hoʻokomo ʻo Partner 2 i ko lākou mau wāwae i kēlā me kēia manawa ma nā kuli o ka hoa 1, hopu ʻelua i nā lima a i ʻole nā ​​lima lima o kekahi, ʻoiai e kū ana ka hoa 1.
3. Hoʻohui aunoa ʻo 1 hoa i ke kākoʻo i ke kaupaona o 2.

Papa hana holomua

Pau nā huila hoʻomaʻamaʻa i kēia papa hana holomua, kahi e hoʻāʻo ai ʻoe i kou ikaika, kaulike, a me ka neʻe ʻana a me ka hoʻopaʻa pū - a me ka hilinaʻi - iā ʻoe me kāu hoa.

ʻO ka hapa nui o kēia mau neʻe i manaʻo ʻia he acro yoga, kahi hui o yoga a me acrobatics.

Inā nui aku ʻoe ma mua o kāu pakanā (a i ʻole versa), hoʻolālā i ka hoʻomaka ʻana i ke kahua paʻa a ʻoluʻolu ʻolua i ka lālā.

Koa Kaulana

E like me kekahi o nā kumu - a leʻaleʻa! - neʻe ka hoa yoga holomua, e ʻae ke koa lele iā ʻoe e ʻoluʻolu me kahi hoa e lele lewa ana.

Ua hana nā mākala nui no ka hoa 1:

• ʻōpū
• hāmama
• quad
• gastrocnemius

Ua hana nā mākala nui no ka hoa 2:

• ʻōpū
• ʻōlinolino
• hāmama
• lats

E hana i kēia:

1. Hoʻomaka ka hoa 1 e moe i ka honua.
2. Hāpai ka hoa 1 i ko lākou mau wāwae i ka honua, kūlou nā kuli, no laila hiki i ka hoa 2 ke hoʻonohonoho i ko lākou mau wāwae i ka wāwae o ka hoa 1.
3. Ke lālau nei i nā lima no ke kākoʻo, hoʻolōʻihi ka hoa 1 i ko lākou mau wāwae, hāpai i ka hoa 2 ma ka honua. Mālama ʻo Partner 2 i ko lākou kino pololei.
4. Ke kūleʻa ʻolua, e hoʻokuʻu i kou mau lima, me ka hoa e hoʻonui ana i ko lāua mau lima i mua o lāua.

Papa pālua

ʻOi aku ka maikaʻi o nā papa ʻelua ma mua o hoʻokahi. E hoʻāʻo i ka ikaika o kou kino āpau me kēia neʻe.

Ua hana nā mākala nui:

• ʻōpū
• pectorals
• kahakaha
• ʻōlinolino
• hāmama

E hana i kēia:

1. Hāpai ka hoa 1 i kahi papa kiʻekiʻe.
2. Manaʻo ka hoa 2 i kahi papa kiʻekiʻe ma luna o ka hoa 1: E hoʻopaʻa i ko lākou pūhaka, kau i kou mau lima ma ko lākou kuʻekuʻe wāwae, a laila e kau pono i kou mau wāwae a me nā kuʻekuʻe wāwae ma luna o ko lākou poʻohiwi, hoʻokahi wāwae i ka manawa.

ʻElua ʻīlio alo i lalo

E kīloi a hoʻoikaika me kahi ʻīlio ʻelua i lalo i lalo. Inā ʻoe e hana ana i kahi paʻa lima, he hoʻomaʻamaʻa maikaʻi loa kēia.

Ua hana nā mākala nui:

• ʻōpū
• kahakaha
• hāmama

E hana i kēia:

1. E moe ana ka hoa 1 ma ka honua, nā lima a me nā wāwae i kahi kūpono e pahu ai i luna i lalo o ka ʻīlio - nā lima i ka pae o ka umauma a me nā wāwae i kaʻawale.
2. Manaʻo ka hoa 2 i kahi ʻīlio alo i lalo ma luna o ka hoa 1 - mau wāwae o ka hoa 2 ma ka ʻaoʻao haʻahaʻa o ka hoa 1 a me nā lima e pili ana i hoʻokahi wāwae i mua o ka hoa 1.
3. Piʻi mālie ʻo 1 hoa i ka ʻīlio i lalo i mua a ʻo ka hoa 2 noho paʻa i kā lākou kiʻi ponoʻī.
4. E hoʻopau ke kino o Partner 2 i hana i hope i hope, i lalo i lalo.

Lau lau

Maʻaneʻi, kākoʻo ke hoa 1 i ka hoa 2 ʻoiai lākou e lawe nei i kekahi mau hanu hoʻomaha.

Ua hana nā mākala nui no ka hoa 1:

• ʻōpū
• hamstring
• quad
• gastrocnemius

Ua hana nā mākala nui no ka hoa 2:

• ʻōpū
• ʻōlinolino
• hāmama

E hana i kēia:

1. Kuhi i ke kūlana koa lele.
2. E hoʻokuʻu i nā lima o kekahi.
3. Kūlou i mua ka hoa 2 ma ka pūhaka, e kau ana i ko lākou mau lima a me ke kino.

Kahi Noho Aliʻi

Lawe i kou noho aliʻi! Eia hou, ka wāwae 1 e wāwae wāwae i ka ukana ʻoiai ʻo 2 mau hoa e pono ke ʻike kaulike.

Ua hana nā mākala nui no ka hoa 1:

• ʻōpū
• hāmama
• quad
• gastrocnemius
• pectorals
• kahakaha

Ua hana nā mākala nui no ka hoa 2:

• ʻōpū
• hāmama
• gastrocnemius

E hana i kēia:

1. ʻO ka hoa 1 moe ma ko lākou kua, nā wāwae i hoʻonui ʻia i luna.
2. Kū ka hoa 2 e kū pono ana i ka hoa 1, mau wāwae ma nā ʻaoʻao ʻelua o ka ʻāʻī o ka hoa 1.
3. Kulou ka hoa 1.
4. Noho ʻo Partner 2 ma luna o nā wāwae o ka hoa 1.
5. Hoʻonui ka hoa 1 i ko lākou mau wāwae i luna.
6. Kulou ka hoa 2 i ko lākou mau wāwae, kau i ko lākou mau wāwae i nā lima o ka hoa 1.

Hōʻike Hōkū

E hōʻoluʻolu i ka hele i lalo a i lalo o Star Pose hoa.

Ua hana nā mākala nui no ka hoa 1:

• ʻōpū
• quad
• hāmama
• gastrocnemius
• pectorals
• kahakaha
• kaʻa triceps

Ua hana nā mākala nui no ka hoa 2:

• ʻōpū
• kaʻa triceps
• ʻōlinolino
• hāmama

E hana i kēia:

1. ʻO ka hoa 1 moe ma ko lākou kua, nā wāwae i hoʻonui ʻia i luna.
2. Kū ka hoa 2 ma ke poʻo o ka hoa 1, a laila paʻa nā lima ʻelua.
3. Hoʻonoho ke hoa 2 i ko lākou poʻohiwi i ka wāwae o ka hoa 1, a laila lele i ko lākou kino haʻahaʻa i ka lewa, me ka hoʻohana ʻana i ko lākou mau lima e loaʻa ke kaulike.
4. Ke kū paʻa i ke kūlana ea, e hāʻule nā ​​wāwae i waho.

Huila-wāwae hoʻokahi

Pono ʻoe i kahi loli nui a me ka neʻe no kahi Huila hoʻokahi wāwae - ʻo ka plus ka hana ʻana i kēia neʻe me kahi hoa e hāʻawi iā ʻoe i kahi kūpaʻa.

Ua hana nā mākala nui:

• ʻōpū
• kahakaha
• lats
• ʻōlinolino
• hāmama

E hana i kēia:

1. Hoʻomaka nā hoa ʻelua ma ka moe ʻana ma nā kua, kūlou nā kuli, pālahalaha ka wāwae i ka papahele, pili ka manamana wāwae.
2. E kau i kou mau lima me nā manamana lima e kū pono ana i kou mau wāwae - pono ʻoe e kau i kou mau lima i luna a puni e hana pēlā.
3. E kī i kou mau lima a me kou mau wāwae me kou kumu, e hohola i kou mau lima a me kou mau wāwae i hana ai kou kino i luna i lalo o U.
4. E hāpai mālie i hoʻokahi wāwae mai ka honua, e hoʻolōʻihi aku, a hui me ka wāwae o kāu hoa ma waena.

Ke laina lalo

Mai ka mea hoʻomaka a holomua, ʻo yoga yoga kahi ala kūikawā e hoʻopaʻa ai i ke kūkulu ʻana i nāʻiʻo. E hoʻomau i ka nānā ʻana i ka mea pili, e hana lohi i kou ala a hiki i nā neʻe paʻakikī - a mai poina i ka leʻaleʻa ʻoiai e hana ana.

ʻO Nicole Davis kahi mea kākau i hoʻokumu ʻia ma Madison, WI, kahi mea hoʻomaʻamaʻa pilikino, a me kahi kumu aʻo hoʻoikaika pūʻulu nona ka pahuhopu e kōkua i nā wahine e ola i ke ola olakino, olakino, hauʻoli. Ke hana ʻole ʻo ia me kāna kāne a alualu paha a puni kāna kaikamahine ʻōpio, ke nānā nei ʻo ia i nā hōʻike kīwī hewahewa a i ʻole ka hana ʻana i ka palaoa palaoa mai ka ʻōpala. E ʻike iā ia ma Instagram no nā tidbits hoʻoikaika kino, #momlife, a me nā mea hou aʻe.