Chair Pose I Utakatasana I

• Parti ya muntu: Yoga - M'akiri m-pya n-tiyo anyi.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Chair Pose I Utakatasana I

Chair Pose, ɔ Utkatasana, na pawaful yoga ɛksesaiz we de mek di shɔl ɛn anklɛ dɛn strɔng, pan ɔl we i de ton di sholda, bɔt, hip, ɛn bak. I fayn fɔ pipul dɛn we de na ɔl di fitnɛs lɛvɛl dɛn we de luk fɔ ful-bɔdi wokɔt we de ɛp bak fɔ balans ɛn mek di at, dayafragm, ɛn bɛlɛ ɔgan dɛn wok fayn. Pipul dɛn go want fɔ du dis pozishɔn nɔto jɔs fɔ in bɔdi bɛnifit dɛn, bɔt fɔ in ebul fɔ mek pɔsin fil fɔ disayd ɛn fɔ pe atɛnshɔn, we go ɛp fɔ mek ɔlman gɛt wɛlbɔdi.

Okukubidde ku: Nkugiyigisa Chair Pose I Utakatasana I

• We yu de inhal, es yu an dɛn ɔp yu ed, prɛpɛndikul to di flɔ, ɔ kip di an dɛn paralel, yu an dɛn de fes dɛnsɛf, ɔ jɔyn di an dɛn.
• Put yu briz ɛn bɛn yu ni dɛn, tray fɔ tek di shɔl dɛn nia fɔ paralel to di flɔ as yu ebul. yu torso go le sכmtεm fכ go bifo oba di thighs te di fכnt torso fכm lεk wan rayt angle wit di tכp dεm fכ di thighs.
• Kip yu lכw bכk lכng εn yu sכlda blad dכn εn insay yu bak. Tray fɔ mek yu insay shɔl dɛn paralel to dɛnsɛf ɛn prɛs dɔŋ insay yu il dɛn.
• Hol dis poz fכ 30 sekכnd to wan minit, dεn inhal εn strεt yu ni dεm, es strכng wan tru di an dεm fכ go bak to Tadasana, εn blo fכ rilis yu an dεm na yu sayd dεm.

Amakulu mu kubiteekamu Chair Pose I Utakatasana I

• Aw fɔ sheb yu wet: sheb yu wet ivin bitwin yu tu fut dɛn. Bɔku pipul dɛn kin ledɔm mɔ na wan say, we kin mek dɛn nɔ balans ɛn dɛn kin strɛs. Dɔn bak, we yu de bɛn, tray fɔ kip yu wet bak insay yu il insted ɔf di bɔl dɛn na yu fut. Dis go ɛp fɔ ɛnjɔy yu shɔl ɛn glut dɛn fayn fayn wan.
• di An Pozishכn: Ekstεn yu an dεm stret כp to di siling, kip dεn paralel to wan an wit yu pal dεm we de fכs insay. Nɔ strɛs yu nɛk bay we yu de tray fɔ luk ɔp to yu an dɛn; bifo dat, kip yu yay stret bifo.
• Kɔntrol we yu de blo: Mɛmba fɔ mek yu kɔntinyu fɔ gɛt wan stedi, .

Chair Pose I Utakatasana I Ebitala by'omuyigiriza

Mwebale kuteekamu Chair Pose I Utakatasana I?

Yɛs, di wan dɛn we de bigin fɔ du di wok kin rili du di Chair Pose, we dɛn kin kɔl bak Utakatana. Na yoga pose we yu de tinap we de mek di thighs ɛn ankles strɔng we yu de ton di sholda, hip, buttocks, ɛn bak. I de strɛch di Akilis tɛndon ɛn shin, ɛn dɛn se na tritmɛnt fɔ flat fut. Bɔt di wan dɛn we de bigin fɔ du di wok fɔ tek tɛm mek dɛn nɔ strɛs dɛnsɛf ɛn dɛn fɔ jɔs go dip dip wan insay di pozishɔn we dɛn ebul fɔ mek dɛn nɔ fil bad. Dɔn bak, i fayn ɔltɛm fɔ mek yoga instrɔkta gayd yu fɔ di pozishɔn di fɔs tɛm fɔ mek shɔ se yu de du am kɔrɛkt wan ɛn sef wan.

Ki kitiibwa eby'okukozesa omuntu Chair Pose I Utakatasana I?

• Chair Pose wit Preya An (Utkatasana Anjali Mudra) na wan we we yu kin briŋ yu an dɛn na prea pozishɔn na di sɛntrɔm pan yu chɛst, we kin ɛp fɔ mek yu balans ɛn kɔnsɛntret.
• Wan-Leg Chair Pose (Eka Pada Utkatasana) na wan mɔ chalenj vɛryushɔn usay yu de balans pan wan leg we yu de mentɛn di chia pozishɔn, we de ɛp yu fɔ balans ɛn kɔr trɛnk.
• Chair Pose wit Eagle Arms (Garudasana Utkatasana) na wan vεryushכn usay yu de intatwin yu an dεm lεk insay Eagle Pose, we de εp fכ strεch di sכlda dεm εn di כp bak.
• Chair Pose wit Cactus Arms (Utkatasana wit Gomukhasana Arms) involv fכ bεnd yu εlbo dεm εn spre yu finga dεm waid apat, we kin εp fכ opin

Eby'okukozesa omulungi okugabana n'eby'omanyi Chair Pose I Utakatasana I?

• Mountain Pose (Tadasana) na fawndeshɔnal yoga poz we de kɔmplit Chair Pose bay we i de mek di thighs, ni, ɛn ankles strɔng, ɛn i de mek di posture ɛn bɔdi awareness bɛtɛ, ɔl dɛn tin ya rili impɔtant fɔ mek yu balans ɛn alaynɛd ​​na Utkatasana.
• Warrior I Pose (Virabhadrasana I) de kompliment Chair Pose as i de mek di leg dεm strכng, opin di hip dεm εn di chεst, εn i de bεlε εn stebul, כl dis na di kכmכpכnt dεm fכ wan strכng εn stebul Utkatasana.