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Kyauta ga masoyan wasan motsa jiki na yoga! Muna ba ku Darussa 6 a Ashtanga Vinyasa yoga daga ƙungiyar masu horarwa Youngiyar Yoga wacce za ta yi kira ga mutane da yawa da ke ciki.
Youngiyar Yoga ita ce rukuni na masu koyar da yogawaɗanda ke ƙirƙirar bidiyo don azuzuwan kan layi. Sun saki darussa da yawa iri daban-daban na yoga don matakin farawa da ci gaba.
Mai zuwa shine bayyani na shirye-shirye shida na yoga waɗanda suka dace da ɗalibin ci gaba. Kowane ɗayan horo na gaba ana iya danganta shi zuwa ga Ashtanga Vinyasa yoga.
1. Travis Eliot - Yoarfin Yoga-20 min
Kuna son inganta jimirinku, sassauci, daidaituwa da ƙarfi? Idan aƙalla ɗayan waɗannan halayen halayen suna da mahimmanci a gare ku, to gwada Flowarfin Yoga Powerarfin. Babban fa'idar shirin shine ya tsaya kawai 20 minutes.
Travis ya lura cewa gajeren lokacin karatun ne ba zai haifar da asarar inganci ba. Amma hakan zai taimaka muku koyaushe kuna yin yoga koda kuwa babu lokaci. Za ku fara da ayyukan numfashi sannan ku ci gaba zuwa gaisuwa ta rana da sauran asanas.
2. Travis Eliot - Yoarfin Yoga Flow 40 min
Amma idan zaku iya keɓe lokaci, zai fi kyau ku zaɓi cikakken darasi daga Travis Eliot - Yoga Power Flow, wanda ya dawwama 40 minutes. Tare da wannan shirin zaku sami damar daidaita matsayin don inganta ƙarfi, haɓaka sassauƙa. Travis yana taimaka muku don yin aiki da duk waɗannan halayen sosai.
A cikin wannan darasin (kamar yadda yake a cikin mintina 20) kwatance sun haɗu da Ashtanga Vinyasa yoga da yoga mai ƙarfi. Saboda wannan haɗin, kun kawo tsokoki cikin sautin kuma gyara jiki yayi, yayin daidaita zuciya da tunani.
3. Anaswara - Dynamic Flow 20 min
Dynamic Flow - wannan darasi na mintina 20 tare da malamin Anusara da nufin karfafa kwarin da jikin sama, da kuma bude kwankwaso da kafadu. Za ku fara yin atisaye ba tare da ɓata lokaci ba, tare da matsayi a ƙasa mai fuskantar kare tare da sauyawa cikin matsayin sandar.
Wannan ɗan gajeren aikin shine mafi dacewa a gare ku idan baku da lokaci mai yawa don yoga, amma kuna son sauƙaƙa damuwa da kuma cika mahimmin ƙarfi don aiki. Ka ba kanka ɗan lokaci ka bi darasin da safe, rana ko yamma dangane da tsarinka.
4. Lauren Eckstrom - Ikon Yoga 60 min Gumi Fest
Wani zaɓi shine haɗin Ashtanga Vinyasa yoga da yoga mai ƙarfi suna ba Lauren eckstrom. A cikin wannan shirin ana ba da hankali na musamman don daidaitawa loadarfin wuta, motsa jiki narkewar jiki.
Shirin yana ɗaukar mintuna 60 kuma ku kasance a shirye don wannan lokacin don gumi. Amma bayan darasin zaku ji wata ma'ana ta ban mamaki na shakatawa da tsarkakewa, wanda kawai zai ba da horo na yoga mai ƙwarewa.
5. Travis Eliot - Flowarfin Maɓallin Iko 60 min
Kuna jin cewa ma'aunin ku ya yi rauni fiye da yadda kuke so? Sannan gwada shirin Gudanar da Power na mintina 60 daga Travis Eliot , tare da mai da hankali kan ƙarfafa tsokoki. Wannan yoga na Ashtanga Vinyasa zai baku damar jin daɗin ci gaba na daidaituwa da ƙarfi yayin da kuke ci gaba ta hanyar shirin.
Travis ya fara aiki tare da matsayin yaron, don mai da hankali, don shakatawa da kuma shirya don damuwa. Za ku inganta hankalinku na daidaitawa da sauƙaƙe damuwa, don ji karfi, siriri kuma mafi kyau. A matsayin kyauta, zaku ƙarfafa tsokoki kuma suyi aiki akan durƙusa.
6. Andrea Jensen - Cardio 20 min Flow
Wani madadin ga gajeren koyarwar bidiyo akan Ashtanga Vinyasa yoga shine Gudun Cardio. An gajeren aiki amma mai tasirin gaske na mintina 20 a ƙarƙashin jagorancin Andrea Jensen zai taimake ka ka sassauta kafadu kuma taimaka tashin hankali a baya, wanda yake da mahimmanci musamman ga waɗanda ke yin rayuwa ta rashin kwanciyar hankali.
Wannan shirin yana gudana cikin saurin zuciya, tare da sauye-sauye na motsa jiki wanda zai taimake ku kuma don horar da ƙwayar zuciya. Duk cikin aikin Andrea ya tuna da numfashi, saboda yana da wani ɓangare na ainihin aiwatar da asanas.
Gwada dukkan bidiyoyi 6 a cikin Ashtanga Vinyasa yoga kuma zaɓi ɗaya wanda ka fi so duka. Duk shirye-shiryen suna kama kuma suna da sifofi iri ɗaya, amma kowane darasi yana da nasa yanayin fasalin.
Duba kuma: Yoga tare da Himalay - zaɓin safe, rana da yamma.