Chithunzi: Garima Bhandari; Wapangidwanso Ndi Chilolezo
Yoga imakhala ndi gawo lalikulu pakuwongolera kayendetsedwe ka mwezi uliwonse ndipo ngakhale, pamlingo waukulu, kuchepetsa kusapeza bwino. Ngakhale pamasiku ovuta kwambiri ozungulira, masitepe ochepa a yoga, kupumula kwina, kupumula pang'ono ndi kuyimba Om kungakhale kothandiza kwa inu. Pali ma yoga omwe amakulitsa kutsegula kwa pelvic ndikuchepetsa kupsinjika kulikonse. Zochita zolimbitsa thupi za yoga nthawi zambiri zimakhala zothandiza pakuwongolera malingaliro omwe angayambitse kukwiya, kusintha kwamalingaliro, kupsinjika, nkhawa, kapena kukhumudwa.
Yoga imakupatsani mwayi wokulitsa thanzi lanu lonse ndikukupangitsani kukhala opanda kukokana panthawi yonse yolimbitsa thupi. Komabe, machitidwe ena a yoga, monga kutembenuza thupi, sayenera kupewedwa panthawiyi chifukwa angayambitse magazi ambiri komanso kutsekeka kwa mitsempha. Zochita za yoga zomwe siziyenera kuchitidwa pa nthawi ya kusamba zikuphatikizapo shirshasana, sarvangasana, dhanurasana, halasana, karnapedasana, ndi bakasana . Wophunzitsira wa yoga ndi thanzi, komanso katswiri wazojambula zamakampani Garima Bhandari amalimbikitsa ma asanas awa kuti apititse patsogolo thanzi lanu la msambo popanda kukhumudwitsa thupi.
Yankhani
Chithunzi: Garima Bhandari; Wapangidwanso Ndi Chilolezo
Momwe Mungachitire:
- Khalani pazidendene mawondo anu motalikirana pang'ono ndi zala zanu pamodzi wina ndi mzake.
- Muyenera kukweza manja anu pang'onopang'ono ndikuwerama kutsogolo.
Ubwino
- Awa ndi kaimidwe kugona pofuna kukhazika mtima pansi thupi.
- Amachepetsa kutopa
- Kupuma kolamuliridwa kumabwezeretsa bata.
- Kaimidwe amafikira ndi kutalikitsa khosi.
- Amakondanso akakolo, m'chiuno ndi mapewa.
- Zimayambitsa chimbudzi.
- Zimachepetsa kusapeza bwino kwa khosi ndi kumbuyo pokulitsa msana.
Dandasana
Chithunzi: Garima Bhandari; Wapangidwanso Ndi Chilolezo
Momwe Mungachitire:
- Khalani ndi miyendo yanu patsogolo pa torso.
- Ikani manja anu molunjika kumbali monga momwe zilili pachithunzichi kuti muthandizire msana wanu.
Ubwino
- Asana iyi ikufuna kukonza thanzi la minofu yakumbuyo.
- Amathandiza kutambasula chifuwa ndi mapewa.
- Kuwongolera kaimidwe.
- Imatambasula minofu yapansi ya thupi.
- Mimba yatambasula.
- Amadziwika kuti amachiza mphumu ndi sciatica.
- Asana iyi imathandizira kuti malingaliro azikhala okhazikika komanso omasuka. Imathetsa kusamva bwino ikaphatikizidwa ndi kupuma kwabwino, komanso imathandizira kukonza malingaliro.
Kumbhakasana (Plank Pose)
Chithunzi: Garima Bhandari; Wapangidwanso Ndi Chilolezo
Momwe Mungachitire:
- Asana kwenikweni ndi thabwa.
- Muyenera kulinganiza kulemera kwa thupi lanu pamanja ndi zala zanu.
Ubwino
- Amalimbitsa mwendo, msana ndi khosi.
- Kupanga minofu yakumbuyo ndi pamimba mwamphamvu.
- Amamanga minofu yayikulu.
- Kuwongolera kayendetsedwe ka dongosolo lamanjenje.
- Imalimbikitsa chakra yachitatu, yotchedwa Manipura, pa mchombo.
- Amapatsa mphamvu thupi lonse ndikupangitsa kuti mukhale ndi chidwi.
- Zimathandiza kukhazikitsa mtendere ndi mgwirizano mkati.
Paschimottanasana
Chithunzi: Garima Bhandari; Wapangidwanso Ndi Chilolezo
Momwe Mungachitire:
- Khalani pansi ndi miyendo yanu kutsogolo.
- Pindani msana wanu kutsogolo kuti mugwire mapazi anu, sungani msana wanu molunjika ndikupinda momwe mungathere.
- Khalani pamalo monga momwe zasonyezedwera pachithunzichi kwakanthawi.
Ubwino
- Zimagwira ntchito ngati suppressant.
- Amachepetsa mafuta m'mimba madipoziti.
- Amamveketsa zigawo za m'chiuno-m'mimba.
- Amathetsa mantha, kukhumudwa ndi kukwiya.
- Imachepetsa malingaliro anu.
- Amatambasula msana, zomwe zimapangitsa kuti zikhale zolimba.
- Zabwino kwa kudzimbidwa ndi kutsekula m'mimba.
- Zothandiza pakukwera kutalika kwa asing'anga potambasula msana.
- Amamveketsa zigawo za m'chiuno-m'mimba.
- Mulole kuti msambo ukhale wofanana.
- Asana iyi imalimbikitsidwa kwa amayi makamaka pambuyo pobereka.
Werenganinso: Mafunso Anu Onse Okhudzana ndi Nthawi Yayankhidwa Pa Tsiku Laukhondo Wamsambo
