ʻO Yoga Asanas e hoʻoliʻiliʻi i nā ʻūhā n Hips

Nā Inoa MaikaʻI Loa No Nā Keiki

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Hiki i kahi kino haʻahaʻa kaumaha ke nānā aku iā ʻoe i pōkole a momona. Ke hana mākou, nānā nui mākou i ke kino o luna a ʻo ka umauma a me ka ʻōpū. Eia nō naʻe, pono e hoʻolālā maikaʻi i kou mau ʻūhā a me kou puʻupuʻu. ʻOi aku kēia kūikawā no nā wahine e like me ka mea e hōʻoia ai ʻaʻole kaumaha loa ko lākou ʻūhā a me ka hiʻupuʻu.

Maʻa maʻalahi nā ʻūhā a me nā pūhaka i ka hōʻiliʻili momona. No laila, he mea nui loa ka hana ʻana ma ia mau ʻāpana pū kekahi. No ka loaʻa ʻana o nā ʻūhā a me nā pūhaka i hoʻohālikelike ʻia, hana nā wahine i nā mea āpau. Mai ka hoʻopili ʻana i nā gels i ka papaʻai, koho nā wahine i nā ʻano hana like ʻole e lawe i nā pā a hoʻoliʻiliʻi i ka hōʻiliʻili momona mai kēia mau wahi.

Eia nō naʻe, ke hana ʻoe i waho, pono ʻoe e nānā i kekahi mau hana kikoʻī e puhi i nā waihona momona mai kēia mau wahi a hoʻohālikelike iā lākou. E kōkua ka hoʻoikaika ʻana iā ʻoe e kani i ka ʻaoʻao haʻahaʻa o kou kino. No laila, pono ʻoe e pā i ka hale hoʻoikaika kino a hoʻāʻo i kekahi yoga kūlohelohe. Nui nā hana hoʻoikaika kino a i ʻole asanas i hiki ke kōkua i ka lawe ʻana i nā ʻūhā a me nā hiʻupuʻu i ke ʻano. ʻOiai ʻo ka poʻe kaulana e hoʻāʻo i ka yoga e mālama i kā lākou pale a pale i ka loaʻa kaumaha.

Inā ʻaʻole nui ka manawa e kipa ai i ka hale hoʻoikaika kino a i ʻole makemake e mālama i kahi kālā kau inoa gymno makemake ʻole ʻia, a laila eia nā asanas yoga maikaʻi loa i hiki ke hana ʻia ma ka home. E kani ana kēia mau asanā yoga a hoʻohālikelike i nā ʻūhā a me nā pūhaka. E koho pono.

Nā hoʻoikaika kino Yoga no nā ʻūhā a me nā pūhaka:

Utkatasana

Hiki i kēia yoga asana ke kau i kahi ʻāʻī ma kou mau ʻūhā, akā ma hope o ka hoʻomaʻamaʻa mau ʻana, e hoʻēmi ka ʻeha, a loaʻa ʻoe i ka loli. Pono ʻoe e pelu iki i kou mau kuli a hoʻū i loko o kahi squat ʻoiai he hanu.

ʻO Utthita Hasta Padangusthasana

Kuhi kēia yoga asana i nā ʻūhā a me nā pūhaka. ʻO ka hoʻomaʻamaʻa ʻana i kēia kūlana yoga i kēlā me kēia lā e kani maʻalahi i kou mau ʻūhā a me kou mau puʻupuʻu.

Pākuʻi hohonu

ʻO ia kekahi o nā hoʻoikaika maikaʻi loa no nā ʻūhā a me nā pūhaka. ʻO nā squats hohonu e ʻae iā ʻoe e kūlou a hoʻomaikaʻi i ka maʻalahi o ke kino haʻahaʻa. Mālama pū kekahi ia i ka momona o ka ʻōpū.

Ananda Balasana

E moe ilalo ma ka moena yoga. E hāpai i nā wāwae ʻelua i luna a paʻa iā lākou me kou mau lima. ʻAʻole pono nā wahine hāpai i kēia yoga asana.

ʻO Virabhadrasana 1

ʻIke ʻia hoʻi he koa 1 pose, hana kēia hana yoga ma nā ʻūhā a me nā ʻōpū.

ʻO Virabhadrasana 2

Ua like ia me ka pose Virabhadrasana 1. Maʻaneʻi, ma kahi o ka hoʻopili ʻana i nā lima i kahi namaste, pono ʻoe e pālahalaha iā lākou ākea.

Setu Bandhasana

Moe pālahalaha. ma ka moena yoga. Kulou i kou mau wāwae a kau i kou mau lima ma kou ʻaoʻao me nā palma e kū pono ana i ka honua. e hoʻokiʻekiʻe i kou pūhaka i ka honua me ke kākoʻo mai nā wāwae a me nā lima. Paʻa a moe i lalo. E hana hou iā 10-15 mau manawa e hōʻemi i ka ʻūhā a me ka momona o ka uha.

ʻO Tri Pada Adho Mukha Svanasana

Noho i loko o ka ʻīlio ilalo a laila hāpai i kou wāwae ʻākau i luna i ka lewa e kākoʻo iā ʻoe iho ma nā lima ʻelua a me kou wāwae hema. Paʻa no 5 hanu a hoʻomaha. E hana hou me ka wāwae hema. He mea nui ke kaulike o ke kino, no laila hiki i nā mea hoʻomaka ke ʻimi no kekahi kōkua.

Baddha Konasana

ʻO ka mea ʻike ʻia ʻo ka Bound Angle Pose, hana kēia yoga asana ma kou mau ʻūhā o kou ʻūhā a hoʻonui pū hoʻi i ka maʻalahi.

Shalabhasana

Moe i lalo i ka moena yoga. E kau i kou mau poho lima ma ka honua a pololei. E hāpai mālie i kou mau wāwae a paʻa no nā hanu 5. Hoʻomaha a hana hou no 10 mau manawa e hōʻemi i ka ʻūhā a me ka momona o ka uha.

ʻO Viparita Virabhadrasana

ʻO ia kekahi o nā poses yoga kū i hāʻawi i nā pono olakino he nui. Kū i ke kūlana Virabhadrasana 2, hoʻopaʻa i kou kino i hope a kau i ka lima hema ma hope o kou wāwae hema. E hāpai pono i ka lima ʻākau ma ka lewa a paʻa. Hoʻomaha a hana hou me ka lima hema.

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele