Izi ndi nthawi zosatsimikizika, ndipo ambiri aife tikukumana ndi zovuta mwanjira ina. Yoga ndi imodzi mwa njira zabwino kwambiri zothanirana ndi nkhawa; zimakupatsirani kukhala odekha ndi malingaliro abwino pamodzi ndi mapindu akuthupi.
Ngati ndinu woyamba wa yoga ndipo simukufuna kuyesa zovuta asana popanda kupeza mlangizi, apa pali zina zosavuta kukhazikitsa kuti athe kuthana ndi nkhawa.
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Sukhasana
Imadziwikanso kuti Easy Pose, Sukhasana ndi kaimidwe komwe mwina mukugwiritsa ntchito kale mosazindikira. Kuti muyesetse mwanzeru, imatha kumasula zopindulitsa kuchokera ku bata ndi mtendere wamkati, kuchepetsa kutopa ndi kupsinjika kwamalingaliro, ndikuwongolera kaimidwe ndi kukhazikika. Khalani opingasa-miyendo pansi, miyendo yodutsa pamapiko. Phazi lirilonse liyenera kukhala pansi pa bondo lina. Sungani msana wautali ndi wowongoka, mogwirizana ndi khosi ndi mutu. Sungani manja pa mawondo kapena pachibwano madzi kapena manja akuyang'ana pansi. Tsekani maso anu, lowetsani mpweya ndikutulutsa mpweya kwambiri, ndipo gwirani kwa mphindi 2-3. Kenako sinthani mbali, ndikuyika mwendo womwe unali pamwamba pansipa. Bwerezani.
Tadasana
The Mountain Pose kapena Tadasana ndiye maziko a kuyimirira konse, ndipo amathandizira kuchepetsa nkhawa powongolera kuwongolera mpweya, ndikukuthandizani kuti mukhale otetezeka komanso okhazikika. Imani ndi mapazi anu molunjika pansi pa chiuno chanu, thupi lolunjika ndi lolunjika, kulemera kufalikira mofanana. Kwezani manja anu pamutu panu, kenaka mutseke zala zanu ndi zikhato zikuyang'ana mmwamba. Pamene mukuchita izi, mofatsa kwezani thupi lanu pa zala zanu, ndi kupuma. Mukhoza kubwezera mapewa pang'ono, ndikutsegula chifuwa chanu. Gwirani kaimidwe ka 3-4, pamodzi ndi mpweya wanu. Exhale pamene mukumasula momwemo momwe munaloweramo - kubweretsa manja anu kumbali ya thupi lanu, ndi zidendene pansi. Bwerezani 10-12 nthawi.
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Yankhani
Yankhani kapena Maonekedwe a Mwana amakhudza mwachindunji dongosolo lamanjenje ndi mitsempha ya m'mitsempha, kuchepetsa kupsinjika ndi kutopa ndikupangitsa malingaliro kukhala chete ndi bata. Kuyeserera yankhani , gwadirani miyendo yanu pamodzi, ndiyeno khalani kumbuyo ndi chiuno chanu chili pazidendene zanu. Popanda kukweza m'chiuno mwako, pindani patsogolo pang'onopang'ono, mpaka chifuwa chanu chikupumira pa ntchafu zanu, ndipo mphumi yanu imakhudza pansi (mungagwiritse ntchito pilo nthawi zingapo zoyambirira). Mukhoza kusunga manja anu pambali panu, manja anu akulozera mmwamba, kapena kuwatambasula patsogolo panu ngati mukufuna thandizo lina.
Setubandasana
Amatchedwanso bridge pose, setubandasana amatha kuthana ndi mavuto monga kusowa tulo, nkhawa komanso migraine. Ndikwabwinonso kuwongolera kuthamanga kwa magazi komanso kupewa kupweteka kwa msana. Gona chagada, ndi kugwada. Mapazi ayenera kukhala molunjika pansi pa mawondo, m'lifupi m'chiuno mwake. Mikono iyenera kukhala kumbali ya thupi, manja akuyang'ana pansi. Kupuma pang'onopang'ono ndikukweza m'chiuno mwanu, kusunga mapazi anu ndi manja anu molimba pansi, osasuntha mawondo anu. Gwiritsani ntchito minofu yanu yam'chiuno kuti mupitilize kukankhira m'chiuno mmwamba - musapumitse msana wanu. Gwirani kuwerengera kwa 5, kenaka mutulutseni ndikutulutsa pang'onopang'ono m'chiuno mpaka mubwerere ku malo oyamba. Bwerezani kangapo tsiku lililonse.
Shavasana
Shavasana kapena mawonekedwe a mtembo, omwe amachitidwa kumapeto kwa gawo la yoga, amakupangitsani kukumbukira kupuma kwanu, kuchepetsa kupsinjika ndi kuthamanga kwa magazi, kuonetsetsa kuti mukukhazikika komanso kukhala ndi thanzi labwino komanso kupewa kukhumudwa. Gona chagada, miyendo motalikirana pang'ono, mikono mozungulira mainchesi 6 kuchokera pathupi ndi zikhato zikuyang'ana mmwamba. Sungani mutu wanu mpaka mutapeza malo omasuka komanso omasuka kuti mupumule. Onetsetsani kuti muli omasuka, chifukwa simuyenera kusuntha mukakhala mumayendedwe awa. Pumirani mozama, pumulani malingaliro anu ndi gawo lililonse la thupi, koma musagone! Kuti tuluka ku Shavasana , sunthani pang'onopang'ono zala zanu ndi zala zanu, tambasulani thupi lanu - miyendo ikulozera pansi, manja akulozera kunja, ndi torso ikukulirakulira - pamene mukusuntha mutu wanu mofatsa. Tembenukirani mbali ina iliyonse ndiyeno khalani modutsa miyendo.
Chithunzi: 123rf.com
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