Tsev Blocks thiab Short Yoga Workouts
Ib qho tseem ceeb tshaj plaws txog kev ua yoga nyob hauv tsev yog xam pom seb yuav sib lawv li cas. Tom qab koj kawm ntau ntau lawm, koj yuav pib paub tias muaj ntau cov qauv uas cov kws qhia ntawv tau ua dua, tiam sis cov neeg pib tshiab feem ntau xav tau kev pab me ntsis.
Cov kev ua yeeb yam luv luv no yog 10 rau cov menyuam kawm ntawv tshiab yoga . Koj tuaj yeem ua tau rau lawv tus kheej los sis khiav lawv ua ke kom ntev zog.
Siv lawv raws li cov khoom siv tsev thiab, nrog me ntsis kev sim thiab yuam kev, koj sai sai no yuav teem nrog ntau ntau cov kev xaiv rau koj tus kws kho mob hauv tsev.
Warmup Yoga Pose Routines
1. Cov kabmob ua kom sib haum : Lub sijhawm kub ceev tuaj txuam rau ntawm qhov chaw muaj teeb meem loj ntawm lub cev. Koj tuaj yeem ua tau ob peb yam ntawm cov ntawv no yog tias koj tuaj kawm ntawv ntxov los yog ua txhua theem pib thaum koj tab tom xyaum hauv tsev.
- Ua kom pom tseeb: Hips, lub xub pwg nyom, qaum
- 10 ploj zuj zus: Piv txwv qwj, lub caj dab, qhov muag ntawm lub koob txhaj tshuaj, lub qhov muag ntawm lub xub pwg, lub pob muag npab, yooj yim twist, miv-nyuj stretch, downward ntsia tus dev, tus me nyuam lub pose, thiab vajtswv poj niam
2. Yoojyim Yoga Tej Yam Ntxim Saib Ntxim Ua : Yoga poses tsis tas yuav zoo li ib tug vwm, sib tw ua ntej kom zoo. Tus 10 poses hauv no yuav muaj kev txaus siab uas paub txog koj. Ua lawv tsis tu ncua, thiab koj yuav xav tias muaj qhov txawv ntawm koj lub cev.
- Ua kom pom tseeb: Hamstrings thiab lub duav
- 10 teeb meem sib dhos : Roob teeb, tsa tes npab, sawv ntsug rau pem hauv ntej khoov, ua kom muaj pluaj, ua paug, ua rau cov neeg ua haujlwm, ua haujlwm rau pem hauv ntej, tig mus rau hauv siab,
3. Txhua hnub Txiav Txhua Hnub : Qhov no yog ib qho mus-mus rau ib qho kev xyaum luv uas koj tuaj yeem ua txhua hnub. Nws yog ib qhov chaw zoo rau kev pib xyaum ntev zog. Nyob rau lub sijhawm thaum koj muaj sijhawm ntxiv, ntxiv rau ib lossis ntau qhov ntawm cov kab hauv qab no.
- Ua kom pom tseeb: Hamstrings, lub duav, qaum
- 10 ploj zuj zus : pelvic qij, miv-nyuj stretches, downward facing aub tsiv, plunge, ncaj nraim plhaw, roob ua pose-tsa ceg tes taw, sawv ntsug rau pem hauv ntej khoov, pigeon pose, zoo siab tus me nyuam, thiab lub cev pose
Nthuav koj lub cim Yoga
4. Hnub Kev Ntseeg : Lub hnub ci txais tos yog lub hauv paus ntawm cov poses uas txav koj ntawm sab xub ntiag ntawm koj lub lev mus rau sab nraum qab, ua kom sov tag nrho lub cev thaum koj mus. Vim li no, nws tau ua tiav thaum pib ntawm vinyasa yoga cov hoob kawm thiab yog ib txoj hauv kev zoo rau kev pib ua hauv tsev.
- Ua kom pom tseeb: Tag nrho lub cev
- Cov dej cawv (tadasana), tom qab khoov (uttanasana) kom rov qab, lub plab, lub hauv siab-hauv siab (sib tham), cobra (lossis nce mus rau pem qhov muag), downward facing aub, los yog dhia mus rau pem hauv ntej khoov, roob ris
5. Qib Siab Tau Zoo Tshaj : Qhov no yog ib qho ntu ntawm yim teev sawv ntsug. Nws yog qhov sib lawv liag uas cov kws qhia ntawv yoga siv feem ntau hauv cov chav kawm tshiab.
- Ua kom pom tseeb: Cov ceg tawv, tshwj xeeb tshaj yog lub duav thiab qhov nqaij tawv
- 8 teeb meem ua haujlwm : Downward ntsia aub, ntes, warrior I, Warrior II, Revolution warrior, sab laug lub tog pose, daim duab peb sab, ib nrab hli, thiab downward facing aub
6. Kev Cob Qhia Warrior : Qhov no yog ib qho luv dua li ib yav dhau los, tab sis me ntsis ntxiv vim nws muaj qee cov kev ua kom lub luag hauj lwm uas tsom ntau dua li ntawm cov tub ntxhais lub zog.
- Ua kom pom tseeb: Cov ceg, cov hauv paus
- 5 teeb meem sib lawv liag : Roob teeb, warrior kuv, me warrior, warrior II, rov qab warrior, warrior III
7. Yoga Yog Begg Rau Cov Neeg Tshiab : Yuav kom txav mus rau theem nrab zoo li inversions thiab npab npav, koj yuav tsum txhim khu koj lub zog, tshwj xeeb tshaj yog nyob rau hauv cov tub ntxhais. Qhov sib lawv liag no yog tsim los coj koj tuaj.
- Ua kom pom tseeb: Tub ntxhais, caj npab, thiab txhais ceg
- 9 teeb meem sib lawv liag: Downward ntsia aub, lub plhaub taum, kev sib tham, tus ntses taub ntses, ntses taub ntses, ntses taub ntses, downward dev cais, ua tau ntsej muag lub rooj, sawv cais, tsob ntoo
8. Txhim kho koj tus Cwj Pwm : Kev ua haujlwm kom zoo, koj yuav xav tsis thoob npaum li cas koj tuaj yeem hloov koj lub sijhawm yooj yim. Lub sijhawm no tau tawg cia rau hauv peb cheeb tsam ntawm kev ua kom pom tseeb, thiab tag nrho cov poses yog yooj yim rau cov neeg tshiab tshiab.
Nws yog lub tswv yim zoo los ua cov poses ze ntawm qhov koj xyaum thaum koj twb sov lawm.
- Ua kom pom tseeb: Hamstrings, lub duav, thiab lub xub pwg nyom
- 10 teeb pom kev sib lawv liag : Npaj kom loj ntiv taw, sawv ntsug rau pem hauv ntej khoov, daim duab peb tog, seated wide-lugged straddle, qhov muag ntawm rab koob, cobbler lub pose, pigeon, eagle, choj, nyuj lub ntsej muag
Txias cia
9. Cov Hip Stretches : Ua kom zoo dua cov cua sov uas koj tau ua kom tau txais me ntsis tob rau hauv koj lub ntsws thiab cov kev sib tw nrog rau cov seated poses, nrog rau cov khoov rau pem hauv ntej.
- Ua kom pom tseeb: Lub duav thiab caj pas
- 5 teeb meem sib lawv liag : Cobbler lub pose, lub hauv caug rau pob luj taws, lub ntsej muag lub hauv siab, lub taub hau rau hauv siab pose, zaum ntawm cov dav-legged straddle
10. Kev Nyab Xeeb Ua So : Txo nrog cov yim so relaxing poses. Nrhiav ob peb qhov postures thiab savasana . Qhov sib lawv liag kuj tuaj yeem sawv ntawm ib hnub thaum koj xav tau ob peb feeb ntawm so.
- Ua kom pom tseeb: Kev so kom zoo
- 8 teeb pom kev sib lawv liag : Pigeon pose, txhawb kev choj, pleev vajtswv poj niam, supine spinal twist, tus menyuam zoo siab, ceg pem ntsa, ua paug pose, easy pose