Standing Forward Khoov Uttanasana
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Standing Forward Khoov Uttanasana
Lub Standing Forward Khoov, los yog Uttanasana, yog ib qho yoga pose uas stretches lub hamstrings, lub duav, thiab calves, thiab ntxiv dag zog rau tus ncej puab thiab lub hauv caug, txhawb tag nrho cov yooj thiab sib npaug. Nws yog tsim rau ob qho tib si beginners thiab advanced practitioners, muab kev hloov kho kom haum rau txhua theem ntawm kev paub. Tib neeg yuav xav ua qhov kev tawm dag zog no vim nws pab txo kev ntxhov siab, ntxhov siab, thiab qaug zog, thiab tuaj yeem txhim kho kev zom zaub mov, ua rau nws muaj txiaj ntsig zoo ntxiv rau kev noj qab haus huv txhua hnub.
Qhia txog: Lub thibkis Step-by-Step Standing Forward Khoov Uttanasana
- Exhale thaum koj khoov rau pem hauv ntej ntawm lub duav, lengthening pem hauv ntej ntawm koj lub cev thiab txav koj lub cev thiab lub taub hau mus rau hauv pem teb.
- Khaws koj lub hauv caug ncaj, tab sis tsis txhob xauv, thiab cia koj txhais tes so rau hauv pem teb, koj pob taws, lossis tom qab koj cov pob txha, nyob ntawm koj qhov yooj yim.
- Tuav lub tsho no rau ob peb ua pa, tso cai rau koj lub taub hau kom dai dawb thiab koj lub caj dab kom so, thaum koj hnov qhov ncab ntawm koj cov leeg thiab nraub qaum.
- Txhawm rau tawm ntawm lub cev, nqus pa thaum koj nqa koj lub cev thiab rov qab mus rau qhov chaw sawv ntsug, nco ntsoov nqa ntawm koj lub duav thiab tsis yog koj lub nraub qaum.
Nruab ntxaug ntawv Standing Forward Khoov Uttanasana
- Tswj kom zoo alignment: Qhov yuam kev feem ntau hauv Uttanasana yog qhov rov qab, uas tuaj yeem ua rau koj tus txha nraub qaum. Xwb, tsom rau tus txha nraub qaum ncaj los ntawm hinging ntawm koj lub duav thaum koj khoov rau pem hauv ntej. Khaws koj lub hauv caug me ntsis yog tias koj cov leeg nruj.
- Siv Cov Khoom Siv Yog Xav Tau: Yog tias koj tuaj yeem ncav tsis tau hauv pem teb yooj yim, siv cov khoom siv xws li yoga blocks lossis daim pam folded hauv qab koj txhais tes. Qhov no yuav pab tswj kev sib raug zoo thiab tiv thaiv kev nyuaj siab.
- Koom koj cov leeg pob txha: Kom tsis txhob overstretching koj hamstrings, koom koj quadriceps (cov leeg nyob rau hauv pem hauv ntej ntawm koj ncej puab). Qhov no yuav pab tiv thaiv koj hamstrings thiab qis rov qab.
- Tsis txhob maj: Lwm qhov yuam kev yog ua
Standing Forward Khoov Uttanasana FAQs
Tuaj nov cuag Standing Forward Khoov Uttanasana?
Yog lawm, cov neeg pib tuaj yeem ua qhov Standing Forward Bend (Uttanasana) ce. Txawm li cas los xij, nws tseem ceeb heev uas yuav tsum nco ntsoov tias kev hloov pauv txawv ntawm ib tus neeg mus rau lwm tus. Qee cov neeg pib tshiab yuav tsis tuaj yeem kov hauv pem teb nrog lawv txhais tes lossis lawv lub taub hau rau hauv caug, thiab qhov ntawd zoo kawg nkaus. Nws yog ib qho tseem ceeb kom mloog koj lub cev thiab tsis txhob thawb dhau koj qhov kev txwv. Nyob rau tib lub sijhawm, nrog kev xyaum tsis tu ncua, koj qhov kev hloov pauv yuav zoo dua. Koj tuaj yeem siv cov khoom siv xws li yoga blocks lossis khoov koj lub hauv caug me ntsis kom ua rau lub ntsej muag zoo dua. Raws li nrog txhua qhov kev tawm dag zog, nws raug pom zoo kom kawm thiab xyaum yoga raws li kev qhia ntawm tus kws qhia ntawv.
Yuav ua li cas kev sau ntawv tso? Standing Forward Khoov Uttanasana?
- Ardh Uttanasana los yog Ib Nrab Standing Forward Khoov yog qhov hloov pauv uas koj tsuas yog khoov ib nrab, ua kom koj nraub qaum thiab txhais tes ntawm koj lub ntsej muag.
- Parsvottanasana lossis Pyramid Pose yog qhov hloov pauv uas ib ko taw tso rau pem hauv ntej thiab sab nraub qaum, tom qab ntawd koj khoov rau pem hauv ntej sab ceg.
- Prasarita Padottanasana lossis Wide-Legged Forward Khoov yog qhov kev hloov pauv uas koj sawv nrog koj txhais taw dav sib nrug thiab khoov rau pem hauv ntej ntawm lub duav.
- Uttanasana nrog Twist yog qhov hloov pauv uas koj khoov rau pem hauv ntej thiab tom qab ntawd ntswj koj lub cev mus rau ib sab, ncav ib txhais tes mus rau lub pob taws rov qab.
Yuav ntawm li cas kev caij kab mob los tso tso Standing Forward Khoov Uttanasana?
- Child's Pose (Balasana) yog lwm qhov kev tawm dag zog ntxiv vim nws txhawb kev so thiab kev ntxhov siab, zoo ib yam li Standing Forward Khoov, thiab tseem pab txhawb nqa lub nraub qaum thiab lub duav.
- Extended Daim duab peb sab Pose (Utthita Trikonasana) ntxiv Uttanasana los ntawm tsis tsuas yog ncab thiab ntxiv dag zog rau ob txhais ceg, tab sis kuj los ntawm kev txhim kho tag nrho cov nyiaj tshuav thiab ruaj khov, uas yog ib qho tseem ceeb rau kev tswj lub pem hauv ntej khoov.
Cov ntawv cov tuam tsev muaj kev khiav Standing Forward Khoov Uttanasana
- Yoga pose
- Lub cev hnyav yoga ce
- Standing Forward Khoov pose
- Yoga rau kev yooj yim
- Uttanasana rau kev ntxhov siab
- Standing yoga poses
- Lub cev hnyav ua kom sib npaug
- Yoga poses rau beginners
- Advanced Uttanasana variations
- Cov txiaj ntsig ntawm Standing Forward Khoov pose