Kau ana iyogahe mea nui, inā he mea kūpono pahaʻoe e hoʻomaʻamaʻa pinepine ai i nā hana maʻamau a iʻole kahi hana mālama keʻena e noho ana no nā hola lōʻihi. Eia nō naʻe, hiki ke hoʻokō i ka hopena kūpono a me ka scientific No laila, 'Chantlelo maikaʻi loa mākou i nā kiʻi kiʻi 18 kiʻekiʻe loaʻo ITOMITIcal i nā wahi i hōʻikeʻia no kēlā me kēia pākaʻi i ka haku.

Nānā:E nānā i kou hanu i ka wā o ka hoʻomaʻamaʻa! E like me kou e like me ka lōʻihi,ʻaʻole pono eʻeha. Ua manaʻoʻia e hoʻopaʻa i kēlā me kēia o Yoga Pose no 10 a 30 mau kekona eʻae i kou kino e hoʻomaha ai a hoʻomaha.

Ua kōkuaʻo Wall-kōkua i lalo o ka'īlio

Hoʻokomo kēia hana i keʻano ākea ākea a me nā umauma umauma-latisimus dorsi a me Pectororalis nui. E kū i kahi mamao mai ka paia, me kou kino kino i ka papahele, e hōʻoia ana i kou mau hope. A laila, kūlou lohi mai kou umauma, e manaʻo ana i nā'ōpū ma kou kua a me ka umauma a me kaʻaelike, e hana pono ana i kēia mau hui pū.

Honu

ʻO kēia hoʻomaʻamaʻa i nā pahuhopu mua loa i nā'ōmole a me nā'ōpū o waho. ʻOiai e moe ana i kou kua, e kūlou i kou kuli'ākau a kāwele i kou kino i ka hema. I loko o kēia kaʻina hana, e manaʻoʻoe i kahi pālahalaha a me ka hoʻohālikelikeʻana i kāu mau glives a me waho o nā'ōpū o waho, e kōkua ana e hoʻoikaika i kēia mau hui pū.

Ke kūʻana

ʻO kēiaHoʻolālāhana nui i nā musc modlique o waho a me nā mea ākea o waho ʻOiai ke kū nei, e kūlou i kou kino i ka'ākau, e noʻonoʻo ana i kahi pālahalaha a me ka hoʻohālikelike i kāu mau'ōpū o waho. Ma hope o ka hoʻopauʻana i ka hana ma kaʻaoʻao'ākau, e haʻi hou i kaʻaoʻao hema e hōʻoia i nāʻano 'luauʻelua.

E kū pono ana e kū pono ana

ʻO kēia hoʻomaʻamaʻa i nā pahuhopu mua loa i nā hamstrings. ʻOiai e kū nei, e kau i ka wāwae i mua, e mālama koke i kou lima, ae kau i kou mau lima ma kou hi. A laila, e kau i mua o kou mau hips ma luna o nā wāwae'ē aʻe, e noʻonoʻo ana i ka pākuʻi i kāu mau hamstrings. E hana hou i kēia hoʻomaʻamaʻa e hoʻonui i kona kūpono.

Potero Make

ʻO kēiaHoʻolālāʻO nā pahuhopu mua i nā'ōkuhi adduku. E hoʻomaka e noho pū me kou mau kuli e kūlou a me nā'āpana o kou mau wāwae, e hui pū ana, e mālama pololei ana i kou kua. A laila, e kau mālie i kou mau lima i kou mau kuli a ho'āʻo e lawe i kāu mau hips a me nā kuli e kokoke ana i ka papahele, keʻano o kāu mau'ōhua addunt.

Cradle ka pēpē pēpē

ʻO kēia hana hoʻomaʻamaʻa nui loa i nā muscors hip. E noho ma ka papahele, e hoʻomau koke i kou kua, a huki mālie i kahi wāwae i kou umauma, huli i kou'ūhā i waho. E hana hou i kēia hana me ka wāwae'ē aʻe e hana maikaʻi i nā muscors hip flexor.

Ua nohoʻo Prika Pureon

ʻO kēia hoʻomaʻamaʻa nui i nā mea nui i ka'ōpū a me keʻano o keʻano. Noho i ka papahele, e huki i kou lima'ākau a hoʻopaʻa i kou wāwae'ākau, a laila e kau i kou wāwae'ākau ma kou kuli hema. Hope, e hana hou i kēia hana me kou lima hema e hoʻopaʻa ana i kou wāwae hema a me ka waihoʻana ma kou kuli'ākau e hana i ka hana a ke kino.

ʻO Bend

Ke noho mākou ma ka papahele me ko mākou mau wāwae a paʻa i waho, e kau ana i mua o ka hamstrings a me nā bipi keiki. ʻAʻole wale kēia hana e hōʻike i ko mākou kino a ke kino a hoʻoikaika pū i kā mākou mau hamstrings a me nā minor musc muscc.

Ka pose lung

Pude pose, ayogaʻO Pose, nā kaulike kino o ke kino a me nā hana hohonu i nā mea haʻahaʻa haʻahaʻa haʻahaʻa a me nā quadriceps. I loko o ka hana, e kau i kou wāwae hema, e piʻi i kahi kihi 90-degli, ke kauʻana i kou wāwae ma mua o kou'ūhā. A laila, e hoʻololi i nā wāwae a hoʻihoʻi i ka hana e hoʻokō ai i ka hoʻomaʻamaʻa bilateral. He kūpono kēia Pose no nā mea noi yoga, akā e hōʻoia pono i ka wā e hana ai i ka hana e pale ai i ka hōʻeha. No ke alakaʻi hou aku, ua noiʻia e mālama i kahi hōʻiliʻili o nā kiʻiʻoniʻoniʻo TOGIcal no keʻano maʻalahi.