Tɔdzisasrã ƒe Nɔnɔme Setu Bandhasana

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

Sissejuhatus Tɔdzisasrã ƒe Nɔnɔme Setu Bandhasana

Bridge Pose, alo Setu Bandhasana, nye yoga kamedede si naa ame ƒe lãme sẽna si doa ŋusẽ akɔta, ʋua akɔta kple abɔta, eye wònaa nuɖuɖumeŋusẽ nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me siwo le didim be yewoadzi yewoƒe asitɔtrɔ le nɔnɔmewo ŋu ɖe edzi, yewoana yewoƒe nɔnɔme nanyo ɖe edzi, eye yewoaɖe nuteɖeamedzi dzi akpɔtɔ. Amewo adi be yewoatsɔ nɔnɔme sia ade yewoƒe ɖoɖowɔɖi me elabena eʋãa ƒodo ƒe ŋutinuwo, lãkusiwo, kple lãkusiwo hã, si doa ŋutilã kple susu si le lãmesẽ me ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Tɔdzisasrã ƒe Nɔnɔme Setu Bandhasana

• Blo wò klowo eye nàda wò afɔwo ɖe anyigba gbadzaa, eye wo dome didi tso wo nɔewo gbɔ abe akɔta ene, nàkpɔ egbɔ be wò afɔkpodzi kple klowo le fli dzɔdzɔe dzi eye wò afɔwo te ɖe wò akɔta ŋu.
• Gbugbɔ ya eye nàkɔ wò akɔta blewuu tso anyigba esime nèle wò afɔwo kple asibidɛwo dzi kpɔm wòle gbadzaa le anyigba, si ana wò ŋutilã nawɔ aɖaka.
• Lé nɔnɔmea me ɖe asi, nàkpɔ egbɔ be wò abɔta, kɔ, kple ta nanɔ anyigba eye wò ata nasɔ kple wo nɔewo. Gbugbɔ ya sesĩe eye nàlé nɔnɔmea ɖe te ɣeyiɣi didi si nèɖe dzi ɖi, zi geɖe la, sɛkɛnd 30 va ɖo aɖabaƒoƒo 1.
• Gbugbɔ ya eye nàɖiɖi wò ŋutilã ɖe anyi vivivi atrɔ ayi afisi nèdze egɔme tsoe, eye nàgaɖe wò ŋutilã ɖe anyigba gbadzaa ake. Gbugbɔ wɔ nɔnɔmea le wò akɔfafa ƒe seƒe nu.

Nõuanded sooritamiseks Tɔdzisasrã ƒe Nɔnɔme Setu Bandhasana

• De Wò Lãmetsiwo Ŋu: Ne èle wò akɔta kɔm ɖo ta dzisasrãa gbɔ la, tsɔ wò ata kple akɔta de eme. Ƒo asa na vodada si bɔ si nye be nàtsɔ wò kɔ alo ta atutu wò sesĩe akpa. Ele be wò abɔta, afɔwo, kple wò ŋutilã ƒe akpa si le anyime kple eƒe akpa si le ete ƒe ŋusẽ nalé wò kpekpeme ɖe te.
• Na Wò Kɔ Naɖe Dzi ɖi: Be màgate ɖe wò kɔ ŋu o la, na wòadidi eye wòaɖe dzi ɖi, eye mègatrɔ ta ɖe akpa eveawo ne èle nɔnɔmea me o. Vodada si bɔ enye be woatsɔ kɔ atutu akpa alo atrɔ ta esime nèle nɔnɔmea me, si...

Tɔdzisasrã ƒe Nɔnɔme Setu Bandhasana KKK

Kas algajad saavad teha Tɔdzisasrã ƒe Nɔnɔme Setu Bandhasana?

Ẽ, gɔmedzelawo ate ŋu awɔ Bridge Pose, alo Setu Bandhasana godoo. Gake abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nànoe blewu eye nàse eƒe nɔnɔme nyuitɔ gɔme be nàƒo asa na abixɔxɔ. Ate ŋu aɖe vi be nàsrɔ̃e kple yoga-fiala le gɔmedzedzea me be nàkpɔ egbɔ be yele nɔnɔmea wɔm nyuie. Azɔ hã, ɖo to wò ŋutilã eye mègatu ɖokuiwò sesĩe akpa o. Ne èse veve alo vevesese aɖe la, dzudzɔ eye nàbia gbe eŋutinunyala aɖe.

Millised on tavalised variatsioonid Tɔdzisasrã ƒe Nɔnɔme Setu Bandhasana?

• Bridge Pose with Block (Setu Bandhasana with Block): Tɔtrɔ sia bia be nàtsɔ yoga-blok ade wò akɔta te, ana kpekpeɖeŋu wò eye wòana nàlé nɔnɔmea ɖe te ɣeyiɣi didi wu.
• Bridge Pose with Strap (Setu Bandhasana with Strap): Tɔtrɔ sia bia be nàzã yoga-ka atsɔ aƒo xlã wò ata be wòakpe ɖe ŋuwò nànɔ sɔsɔm eye wòaƒo wò ata ememetɔwo nu ƒu.
• Restorative Bridge Pose (Supta Baddha Konasana): Esia nye tɔtrɔ si fa wu si me nèmlɔa wò akɔta eye nèbɔbɔa wò klowo eye wò afɔwo nɔa anyigba, emegbe nèkɔa wò akɔta ɖe dzi eye nètsɔa bolster alo block dana ɖe wò akɔta te.
• Full Bridge Pose alo Wheel Pose (Urdhva Dhanurasana): Esia nye tɔtrɔ si de ŋgɔ wu le afisi nèkɔa nu le

Millised on head täiendavad harjutused Tɔdzisasrã ƒe Nɔnɔme Setu Bandhasana?

• Tɔmelã ƒe Nɔnɔme alo Matsyasana kpena ɖe Tɔdzisasrã ƒe Nɔnɔme ŋu to eƒe dadasɔ me. Togbɔ be Bridge Pose nye megbeƒuƒu si ʋua ŋutilã ƒe ŋgɔgbe hã la, Fish Pose nye ŋgɔgbe ŋutilã ƒe keke si ʋua kɔ ƒe megbe kple megbe lãmekawo hekekea wo, si kpena ɖe ame ŋu be wòada asɔ le ŋutilãa ƒe asitɔtrɔ le nɔnɔmewo ŋu me.
• Plow Pose alo Halasana nye kpeɖeŋutɔ nyui bubu si kpena ɖe Bridge Pose ŋu elabena ekekea akɔta kple abɔta le mɔ bubu nu, si doa asitɔtrɔ le nɔnɔmewo ŋu ɖe ŋgɔ. Enaa ahɔhɔ̃a hã fa, eɖea nuteɖeamedzi kple ɖeɖiteameŋu dzi kpɔtɔna, si kpena ɖe ame ŋu le Bridge Pose ƒe ɖiɖiɖeme ƒe ŋusẽkpɔɖeamedzia gbɔ ɖoɖo me.