Mira zvakananga, tsoka dzinofanana kune imwe, mumwe mushure wakarurama, dumbu rinoswededzwa, mapepa acho akatwasanudzwa, chinya chikafanana nechomukati, muviri wose unotaridzirwa. Tevera kugoverwa kwehutano hwemuviri - kunyanya pamakumbo maviri (usatakura uremu pane rimwe gumbo, masokisi kana zvitsitsinho). Chengetedza kufema kwako: inofanira kunge yakakwana. Bonus: tinoumba maitiro akanaka.
"Salamu kumusoro"
Pasina kugadzirisa nzvimbo yekutanga, pakunyorera zvishoma nezvishoma kubva pamapfudzi, svinura maoko ako kumativi, mabhurani anosangana pamusoro wako. Usafukura dumbu rako. Bonus: "ruramisa" mapepa, bvisa pasi.
"Kubata pasi"
Pakuzorora kunamira mberi (kumhanya kubva muchiuno), benderera mabote ako, uchengetedze mushure mako, uye chifukidzo chisina kukwana, uye ipapo, uchizorora uchienda muchiuno, isa maoko ako pasi. Makumbo anofanirwa kunyatsotarisa. Bonus: the pose inogadzirisa zvakare relaxes kumucheto kumashure, inokurumidza kusimbisa metabolism.
"Mhanya"
Pakuzorora, bvisa rutsoka rworudyi kubva kure nechepamusoro-soro, rutsoka rworuboshwe - bendama mumabvi kuitira kuti shin iri pasi payo pasi (mabhe pamusoro pemakumbo), endai, muchivhara muhudyu kusvikira pasi uye muchidzora musana kubva kubva pachigadziko kusvika korona.
Kurema kunoparadzirwa pakati pemakumbo zvakanyatsofanana.
Bonus: tinoshanda kunze kwemashure emusana, mberi uye mukati mukati mehudyu. Ita zvinopisa zvakakwana makoriro!
"Mwana"
Pakuzorora, kuchengetedza musana wako kubatana, zvishoma nezvishoma uise mapepa pamusoro pezvitsitsinho, wozora mutumbi uchifamba pamusoro pehudyu, uchitenderera kumashure uye, mukupedzisira, shandura musoro. Unganidza mabvi ako uye masokisi pamwe chete, uye ongorora zvitsitsinho kuitira kuti gomba rive panzvimbo yetsoka dzako. Chengetedza kufema kwako. Bonus: Asana anokubvumira kuti usunungure, kubvisa zvinetso.
"Vajarasana" (Natural Seed)
Pakuvhenekera, gadzira "denderedzwa" mumuviri (mapepa ari pamusoro pemapanga). Gara nemabako ako pazvitsitsinho zvako mukati megomba munzvimbo yetsoka dzako, tambanudza musana wako, shandisa mazamu ako pamberi pako. Exhalation. Musana, mutsipa, musoro uye kurega kunofanira kunge uri pamutsara mumwe wakarurama, uchienzanirana kusvika pasi.
Bhonasi: kusimbisa mitsipa nematonti emabvi uye shins, kuvandudza basa rezvikamu zvekudya, taura misumbu yehudyu, chiuno, maoko.
Slops mu "cat"
Gira zvishoma zvishoma maoko ako, uchengetedze mapepa ako kubva munzeve dzako, uye zvipfeko zvako kuitira kuti zvigunze muviri. Mhinzwa inoenda pasi uye mberi. Kutsika mu "Cat" kunogona kushandiswa nemapumburu.
Tarisa nzvimbo yakarurama yemuviri: usakundira chiuno, chengeta musana nemutsipa mumwe mutsetse wakananga, uye zvigadziko - zvakasimba zvakamanikidzwa kusvika pasi.
Bonus: Kuita muviri kunopisa koriori zvakanaka, kunosimbisa mushure uye maoko emisungo.
Central block blocking in the "cat"
Panofuridzirwa, zvishoma nezvishoma famba pamativi ose mana nekutsigirwa pamaoko nemabvi, mushure wakarurama, kufanana nechomukati. Pakuzorora, pfugama mushure mako, kuderedza musoro wako ("Lower Cat"), ipapo mukufuridzirwa, kuzarura mapepa kuitira kuti chiuno chive chakafanana nechomukati, uye "chengetedza" mhinzwa. Movement inobva kumucheto wekushure kusvika kune vertex, vertebra seri kwegwenzi. Zvose zvizere 5 "kate" mabheji.
Usaisa musoro wako kumashure, usabvumira kupfugama-mumutsipa uye kuderedza shure! Bonus: the pose inokurudzira ropa kupararira munharaunda yechipar, inosimbisa mushure mutsva, inovandudza ganda rechiso. Zvakanaka kudzivirira zvirwere zvepabonde!
Kuchinja kubva "kugomo" kuenda ku "cat"
Pakafuridzirwa, tanga "Cat" pose. Pakuzorora kunononoka kusimudza mapepa uye kuchipazve: makumbo anotambanudzwa, chipfuva chechifu chinopfuura pakati pamaoko. Pakufuridzirwa, kudarika ne "Cat pasi", enda ku "Cat". Kuchinja kunogona kuenderera mberi nemashiripiti mu "Cat". Paunofamba uchienda ku "Mountain" (kumashure), kumashure kwakananga, kubva "Mountain" (mberi) - "kumativi ose". Bonus: kusimbisa masimba emutsana, "store" zvepabonde.
Chikamu chokupedzisira che "mwana"
Pakuzununguka kubva ku "Cat" zvishoma nezvishoma zvinopinda mukati-pose - "Mwana". Relax.
"Vajarasana" (Natural Seed)
Pakuzorora, simuka ku "Vajarasana" -kuzorora kwekuzorora uye kufungisisa. Exhalation.
"Kubata pasi"
Pakuzorora, ruramisa gumbo rorudyi kuruboshwe. Relax by tilting forward. Fema mukati. Usazvisundira iwe norutsoka rworutsoka! Chinhu chikuru ndechokuchengetedza kushandira uye kufanana kwemigwagwa. Kana iwe usina simba rakakwana kuti uite shanduko iyi zvakanaka, uchikwevera mapepa ako uye uchichengeta gumbo rako rakarurama, zviri nani kukotama gumbo rekumusoro, kudzivisa jerks.
"Mhanya"
Panofuridzirwa, famba zvakanaka ku "Lower Cat", asi isa maoko ako paminwe kuti uwane nzvimbo yekufambisa. Panyaya yekufema gumbo rakasara riri kufamba mberi. Pakuzorora, tora muviri kubva pamapanga kusvika korona. Kana urefu hwekufema huchibvumira, ipapo shanduko yose inogona kuitwa mune imwe mweya.
Tadasana
Pakuzununguka, kupfugama namabvi ako, simudza kumusoro nemupumburu.