6 zofunikira za yoga za okwera njinga zamapiri

Nawa mawonekedwe 6 a yoga kuti akuthandizeni kusintha kusinthasintha kwanu, kupumula musanayambe kapena mutakwera njinga yamapiri.

Chenjezo: Kanema ali mu English, inu mukhoza kukhazikitsa basi French omasulira mwa kuwonekera pa cogwheel yaing'ono pansi pomwe ngodya ya kanema wosewera mpira.

Hatha yoga: awiri positi - setu bandha sarvangasana

Gona chagada ndi mawondo akuweramira ndipo zidendene zanu zili pafupi ndi matako anu momwe mungathere. Kuti muchite theka la mlatho, gwirani akakolo anu ndikupumira pamene mukukweza m'chiuno. Gwirani malowa kwa masekondi 30 mpaka miniti mukupuma, kenaka mupumule. Kuti muchite mlatho wathunthu, ikani manja anu pansi pamtunda wamutu, pafupi ndi makutu anu, ndikupuma mpweya pamene mukukweza torso yanu monga momwe chithunzichi chikusonyezera. Gwirani malo pamene mukupuma, kenaka mupumule.

Ubwino: Mlatho umatambasula pachifuwa, khosi ndi kumbuyo. Amachepetsa ubongo, amathandizira kagayidwe kachakudya, amachepetsa kutopa kwa miyendo, amalimbikitsa ziwalo za m'mimba, mapapo ndi chithokomiro. [/Mndandanda]

Mowopsya, mawonekedwe a ngamila

Ngamila ( Ushtâsana-ushta: ngamila) ndi mawonekedwe opindika komanso otambasuka omwe amadziwika kuti amawononga malingaliro. Pamalo osazolowereka, pangakhale zothina kapena kusapeza bwino, ndipo kuwongolera mpweya nthawi zina kumakhala kovuta kwambiri. Koma muyenera kusamala ndipo pang'onopang'ono, pang'onopang'ono, pang'onopang'ono muchepetse kaimidwe.

ubwino:

• Ma toni ndi kumasuka msana, m'chiuno ndi ntchafu
• Amatambasula fascia ndi ziwalo za m'mimba. Imalimbikitsa ntchito za m'mimba
• Zopatsa mphamvu

Marjarasana: mauthenga ochezera

Zabwino kwa ululu wammbuyo! Kuyika kwa mphaka kumatsitsimutsa msana ndikulimbitsa minofu yopingasa, yakuya m'mimba. Pokoka mpweya, tsitsani mimba yanu pansi ndikukweza mutu wanu pang'ono (bowo kumbuyo). Pamene mukutulutsa mpweya, kanikizani mchombo ku msana ndikumasula mutu (wozungulira). Lumikizani mayendedwe awiriwa kakhumi.

ubwino:

• Tambasula msana.
• Mapazi, mawondo ndi manja amangiriridwa pansi.
• Kupatulira ndi lathyathyathya m`mimba.

Nkhunda Pose - Eka Pada Rajakapotsana

Izi zimatha kuthetsa sciatica ndi kupweteka kwa m'mbuyo pamene zimatambasula msana ndikumasula matako ndi miyendo. Mutha kutsitsa mphuno yanu kutsogolo kuti mutambasule kwambiri mukupuma mozama.

ubwino:

• Izi zimalimbikitsa mtima ndi ozungulira kunja kwa chiuno.
• Ikhoza kuthetsa sciatica ndi kupweteka kwa msana.

Hero Pose

Izi zimalimbitsa minofu ya miyendo, msana ndi mamvekedwe am'mimba. Zimakupatsaninso mwayi wogwira ntchito pamalumikizidwe.

Supta Baddha Konasana: Mkazi wamkazi wa Kugona Pose

Zimakuthandizani kuti muzitha kutsegula mapewa, chiuno, ntchafu zamkati ndi ntchafu. Atha kuchepetsa kupsinjika ndi nkhawa ndikuchepetsa kupsinjika. Kumalimbikitsa kufalikira kwa magazi, mtima, m'mimba dongosolo ndi ziwalo za m'mimba.