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Yoga yamavuto amubongo, Udgeeth Pranayama, Uddeeth Pranayama achotsa zovuta zonse zamaganizidwe. BoldskyMavuto a yoga amatchedwa 'asanas'. Malo amenewa kapena asanas amathandizira kukweza magazi m'magawo osiyanasiyana amthupi. Zimateteza matenda osiyanasiyana kuti asakhudze thupi la munthu.
Chimodzi mwazinthu zofunikira kwambiri pa yoga ndikusinkhasinkha ndikuwongolera kupuma izi zithandizira pakugwira bwino ntchito kwa ubongo. Kafukufuku akuwonetsa kuti mphindi 20 za yoga patsiku zidzakuthandizani kuthamanga komanso kulondola kwa kukumbukira kukumbukira.
Pali mitundu ingapo ya yoga asanas yaubongo yomwe imafunika kuyesedwa tsiku ndi tsiku kuti ikwaniritse kulondola kumeneku. Ubwino wa Yoga paubongo ndiwambiri. Ena mwa asanas athandizira pakugwira bwino ntchito kwa ubongo.
Otsatirawa ndi ma asanas angapo a yoga aubongo omwe amafunika kuchitidwa tsiku ndi tsiku. Ubwino wa Yoga muubongo umathandizira kumasula malingaliro ndi thupi kuti zizichita bwino.
Kuyimirira Patsogolo Bend (Uttanasana)
Yoga asana yaubongo ikufuna kuti muime molunjika. Kenaka pindani ndikuyika manja anu kunja kwa mapazi anu, khalani kumbuyo kwanu ndikugwada.
Mtengo wa Mtengo (Vrikshasana)
Kuonetsetsa kuti yoga imapindulitsa ubongo, imani molunjika ndikugwada mwendo wanu wamanja kuti uwayike pa ntchafu yakumanzere ndi zala zake pansi. Kwezani manja anu pamwamba pamutu panu popemphera.
Kutha kwa Triangle (Trikonasana)
Imani ndi mapazi anu padera, mawondo akuyenda molunjika ndikukweza dzanja lanu pansi. Mwendo wanu wamanja ndi msana ziyenera kufanana ndi pansi.
Kusintha Koyambira Kosalala (Parivrtta Trikonasana)
Awa ndi mawonekedwe osiyananso amakona atatu. Pumulani dzanja lanu lamanzere pansi. Kwezani dzanja lanu lamanja mozungulira ndikuyang'ana chala chanu chachikulu.
Galu Woyang'ana Kutsika (Adho Mukha Shvanasana)
Iyi ndi yoga asana yogwira bwino ntchito kwa ubongo. Pachifukwa ichi, muyenera kuyamba pazinayi zonse, kwezani mawondo anu pansi ndikudina pachifuwa chanu kumapazi anu.
Ngamila Pose (Ustrasana)
Gwadani ndi miyendo yanu palimodzi, pamwamba pa mapazi anu pansi, ntchafu zanu, kumbuyo ndi khosi ziyenera kupanga mzere wolunjika pansi. Izi mu yoga zimapindulitsa ubongo.
Pare Pose (Shashankasana)
Yambani ndi kukhala pazidendene zanu. Kubwerera ndi khosi molunjika. Pindani thupi lanu pa ntchafu kuti mphumi igwire mphasa. Ichi ndi chimodzi mwazina za yoga asanas zaubongo.
Moni kwa Dzuwa (Suryanamaskar)
Surynamaska ndi yoga asana wodziwika bwino kwambiri komanso wovomerezeka pakusintha mphamvu zamaubongo. Yesetsani suryanamaska kukonza magwiridwe antchito aubongo.
Kukhala pansi kutsogolo (Paschimottanasana)
Kuti muchite paschimottanasana, khalani ndi miyendo yolambalala ndikuyika manja pambali pa thupi. Pindani thupi lanu patsogolo. Lonjezani mchira wanu ndikutambasula manja anu kumapazi anu.
Kulima (Halasana)
Izi zitha kukhala zovuta kwa oyamba kumene, koma ngati azichita pafupipafupi, izi zithandizira pakugwira bwino ntchito kwa ubongo. Kwezani mwendo wanu mutagona pansi ndikubweretsa miyendo yanu pansi mutu wanu pansi.
Phokoso la mabingu (Vajrasana)
Ichi ndi chimodzi mwazinthu zothandiza kwambiri za yoga zogwirira ntchito kwa ubongo. Gwadani pansi ndi mawondo, zala zazikulu zakumapazi ndi mawondo ofanana. Ikani manja anu pa mawondo ndikuyang'ana kutsogolo.
Lotus Pose (Padmasana)
Ikani phazi lililonse pamwamba pa ntchafu yotsutsana. Manja atagwada ndi manja akanjamanja, chala chachikulu ndi chakuphazi pamodzi. Tsekani maso anu ndikuyang'ana kupuma.
