Crane ƒe Nɔnɔme Bakasana

• Kehaos: Ɔdeme senya kple na amegbetɔ ɖe.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Crane ƒe Nɔnɔme Bakasana

Crane Pose, alo Bakasana, nye yoga-nuwɔna si tua ŋusẽ ɖo, si koŋ tɔa ŋku abɔwo, asibidɛwo, kple lãmeka veviwo, eye wònaa dadasɔ kple susu ƒe dɔwɔwɔ hã nyona ɖe edzi. Esɔ na yoga-wɔla siwo le titina va ɖo deŋgɔ siwo le didim be yewoado go yewo ɖokui le ŋutilã kple susu me. Amewo adi be yewoatsɔ Bakasana ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋutilã nasẽ ɖe edzi, yewoƒe susu nanɔ nu ŋu nyuie wu, eye yewoakpɔ ŋutifafa ememetɔ kple nusiwo yewowɔ ƒe seselelãme.

Ülatuse sooritamine: Sisuline õpetus Crane ƒe Nɔnɔme Bakasana

• Blo wò abɔta eye nàhe wò klowo ɖe dzi be woaɖi ɖe wò abɔta, wòate ɖe wò abɔta ŋu alesi nàte ŋui.
• Tsɔ wò kpekpeme yi ŋgɔe ɖe wò asiwo dzi, nàmi wò asibidɛwo ɖe anyigba sesĩe eye nàkɔ wò akɔta ɖe dzi aɖo ta dzisasrãa gbɔ.
• Kɔ afɔ ɖeka blewuu tso anyigba, eye emegbe nàkɔ evelia, eye nàda asɔ le wò asiwo ɖeɖeko dzi.
• Lé nɔnɔme sia me ɖe asi gbɔgbɔ ʋɛ aɖewo, nàna wò ŋku nanɔ ŋgɔ eye wò ŋutilã nawɔ dɔ, emegbe nàɖiɖi wò afɔwo ɖe anyigba nyuie be nàɖe asi le nɔnɔmea ŋu.

Nõuanded sooritamiseks Crane ƒe Nɔnɔme Bakasana

• Asi Dada Nyuie: Vodada siwo amewo wɔna zi geɖe dometɔ ɖekae nye asiɖoɖo ɖe teƒe si mesɔ o. Ele be wò asiwo dome nadidi abe abɔta ene eye asibidɛwo nakeke ɖe enu be woali ke. Ele be nàde wò asibidɛwo ɖe aba dzi sesĩe, eye wò asibidɛwo nadze ŋgɔ ŋgɔ.
• Engage the Core: Bakasana nye nɔnɔme si me wowɔa nu veviwo le. Ele be nàtsɔ wò lãmeka veviwo awɔ dɔ le nɔnɔmea katã me be nàda asɔ ahali ke. Vodada si bɔ enye be woatsɔ kpekpeme geɖe ade asiwo kple asibidɛwo dzi, evɔ ele be ŋusẽa natso nu vevitɔ gbɔ.
• Ŋgɔyiyi Vivivi: Mègaƒu du ayi nɔnɔmea me o. Dze egɔme kple esi le bɔbɔe wu, abe Crow Pose (Kakasana), si ƒe ɖoɖowɔwɔ sɔ kple wo nɔewo gake eƒe...

Crane ƒe Nɔnɔme Bakasana KKK

Kas algajad saavad teha Crane ƒe Nɔnɔme Bakasana?

Ẽ, gɔmedzelawo ate ŋu ate Crane Pose (Bakasana) kamededea kpɔ, gake ele vevie be míade dzesii be esia nye yoga ƒe nɔnɔme deŋgɔ aɖe si bia ŋusẽ, dadasɔ, kple asitɔtrɔ le nɔnɔmewo ŋu. Ate ŋu asesẽ na gɔmedzelawo be woaɖo nɔnɔme sia gbɔ nuteƒekpɔkpɔ alo nɔnɔme si wowɔ do ŋgɔ manɔmee. Aɖaŋuɖoɖo aɖewo na ame siwo le Crane Pose la tem kpɔ lae nye esi: 1. Dzoxɔxɔ: Kpɔ egbɔ be yetsɔ yoga ƒe nɔnɔme vevi aɖewo do dzo na wò ŋutilã. Esia akpe ɖe ŋuwò nàdzra wò lãmekawo kple ƒunukpeƒewo ɖo ɖe nɔnɔmea ŋu. 2. Zã Spotter alo Gli: Ne ènye ame yeye le nɔnɔme sia me la, spotter ƒe amesinɔnɔ alo kamedede le gli gbɔ ate ŋu axe mɔ na wò be màdze anyi ahaxɔ abi o. 3. Dze Egɔme Kple Nɔnɔme Siwo Le Bɔbɔe: Abɔta ƒe nɔnɔme bɔbɔe aɖewo li siwo nàte ŋu adze egɔme tsoe atsɔ atu wò ŋusẽ kple kakaɖedzi ɖo, abe Crow Pose (si nye Crane Pose ƒe tɔtrɔ si me abɔwo bɔbɔ). 4. Zã Nusiwo Woatsɔ Awɔe: Yoga-blɔwo zazã ate ŋu akpe ɖe ŋuwò nàse le ɖokuiwò me be yele nɔnɔmea me evɔ mahiã be nàkɔ wò ŋutilã bliboa ɖe dzi le...

Millised on tavalised variatsioonid Crane ƒe Nɔnɔme Bakasana?

• One-Legged Crane Pose (Eka Pada Bakasana) bia be woakɔ afɔ ɖeka ɖe dziŋgɔli me esime afɔ evelia ya gakpɔtɔ le bɔbɔ eye wòtsɔe ɣla ɖe ŋutilãa gbɔ, si wɔnɛ be woate ŋu ada asɔ eye woate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu.
• Crane Pose with Straight Arms (Bakasana with straight arms) nye tɔtrɔ sesẽ aɖe si me atikewɔla la kekea woƒe abɔwo ɖe enu bliboe tsɔ wu be woabɔbɔ wo, si bia ŋusẽ geɖe wu kple dadasɔ.
• Flying Crane Pose (Tittibhasana) nye tɔtrɔ si de ŋgɔ wu si me wokekea afɔwo ɖe gota sɔ kple anyigba esime asiwo nɔa anyigba.
• Baby Crane Pose (Bakasana si ƒe klowo bɔbɔ) nye tɔtrɔ si sɔ na gɔmedzelawo afisi klowo bɔbɔ eye afɔwo nɔa anyigba

Millised on head täiendavad harjutused Crane ƒe Nɔnɔme Bakasana?

• Plank Pose (Kumbhakasana) ateŋu akpeɖe Crane Pose hã ŋu elabena edoa ŋusẽ core kple abɔ ƒe lãmekawo, siwo le vevie ŋutɔ na dadasɔ le Crane Pose me.
• Tɔdziʋu ƒe Nɔnɔme (Navasana) nye kamedede bubu si kpena ɖe Crane Pose ŋu, elabena eɖoa taɖodzinu na ƒodo ƒe lãmekawo eye wònaa dadasɔ nyona ɖe edzi, eye esia evea siaa le vevie na Crane Pose la wɔwɔ dzidzedzetɔe.