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Mafuta amtundu amawerengedwa kuti ndi mafuta ovuta komanso amakani, omwe samayimbidwa mosavuta ndipo mumayenera kudzipereka pazinthu zambiri chifukwa cha izo.
Kuphatikiza apo, izi ndizovulaza kwambiri thanzi lathunthu. Zakhala zikuwonetsedwa nthawi zambiri kuti anthu omwe ali ndi mafuta m'mimba nthawi zambiri amataya kudzidalira komanso kudzidalira, zomwe zimapangitsa kutsitsa moyo wawo.
Yoga ndi yankho kuvuto lotere. Komanso chakudya chabwino komanso chopatsa thanzi chimathandizanso.
Tsoka ilo, ndi mafuta okhawo omwe amawoneka kwa anthu okuzungulirani. Zimakupatsani mwayi wokumana ndi matenda monga mavuto okhudzana ndi mtima, matenda ashuga, mavuto am'magazi, gasi komanso mitundu ina ya khansa.
Mavuto ambiri, osadandaula kuti tili ndi yankho limodzi kwa onse ndipo ndiye kuti, yesani kutsatira asanas yankho ndikuchotsani mafuta awa osamvera.
• Cobra Posture (Bhujangasana): Zimathandizira kulimbitsa abs pamodzi ndi thupi lakumtunda ndi msana wanu, kupangitsa kuti msana wanu ukhale wolimba komanso kuti musinthe. Asana iyi ndiyosavuta kuchita. Ingogona pansi pamimba pako, miyendo itatambasulidwa ndi kanjedza pansi pa phewa lililonse. Tsopano, pumirani pang'onopang'ono, kwezani chifuwa chanu ndikugwada cham'mbuyo momwe mungathere. Sungani malowa kwa masekondi 30 kenako tulutsani pang'onopang'ono. Bwererani pamalo abwinobwino ndikupumula. Bwerezani izi osachepera 5-6. Mokoma mtima pewani izi ngati mwakhala mukudwala matenda a chithokomiro, kuvulala msana, mtundu uliwonse wa zowawa za opaleshoni kapena ngati muli ndi pakati.
Kukhazikika kwa Pontoon (Naukasana): Kuika uku kuli ngati diso la ng'ombe. Zimagunda ndendende pomwe mafuta anu ali. Kupatula kukhala wabwino pamimba panu, zimathandiza kulimbitsa miyendo yanu ndi minofu yakumbuyo. Ndi mikono yanu pambali panu, ingogona pansi chagada. Pamene mukupuma, kwezani miyendo yanu momwe mungathere ndikuyesetsa kuti musapinde. Tsopano, yesetsani kukhudza zala zanu ndi nsonga za zala zanu, ndikupanga pafupifupi 45-degree angle. Gwiritsani mawonekedwe kwa masekondi 15- 20. Ndiye, exhale ndi kubwerera ku malo abwinobwino.
Bungwe (kumbhakasana): Izi ndizovuta kwambiri. Imalimbitsa mikono yanu, mapewa, ntchafu, nsana ndi matako. Gona m'mimba mwako mutatambasula miyendo yanu ndi manja anu pansi pamapewa. Ndikukhazikika mwendo umodzi, tambasulani mwendo umodzi kumbuyo, momwe mungathere. Pitirizani kutulutsa mpweya, kusunga thupi lanu likuwoneka bwino. Zala zanu ziyenera kufalikira. Gwiritsani izi kwa masekondi 30. Tsopano, pumulani ndi kubwerera kumalo abwinobwino. Chitani chimodzimodzi ndi mwendo wina nthawi ino.
• Kugwada (Dhanurasana): Izi ndizabwino kwambiri kwa abs yanu, komanso kukusungani kutali ndi kudzimbidwa. Udindo weniweni wa izi ndikuti, muyenera kudzilimbitsa pamimba. Gona pamimba pako, manja ako mbali yako. Tsopano, pindani miyendo yanu ndikuyikweza mmwamba mutagwira mawondo anu ndi manja anu. Pang'onopang'ono, pumulani ndi kusunga malowa kwa masekondi 30. Khazikani mtima pansi ndikubwerera pamalo abwinobwino ndikubwereza asana kasanu.
• Kutulutsa mphepo (Pawanmuktasana): Izi zimathandizira kuchepetsa pH yanu, komanso kukulitsa kagayidwe kanu. Komanso, zimakumasulani ku ululu wanu wam'mbuyo, zimalimbitsa m'chiuno mwanu, ntchafu ndi abs. Ugone kumbuyo kwako, kwinaku ukutambasula mapazi ako ndi zidendene zikukhudza wina ndi mnzake. Mukamatulutsa mpweya, ingogwadani mawondo anu ndi kuyandikira pafupi ndi chifuwa chanu ndikuyika kupanikizika pamimba panu ndi ntchafu zanu. Gwiritsani ntchitoyi kwa mphindi imodzi. Ingoyang'anirani kupuma kwanu. Bwerezani zojambulazi nthawi 5-6 ndipo tehn mupumule.
Izi ndizosavuta za Yoga asanas zomwe mumatha kuchita tsiku ndi tsiku. Ngati sizingatheke tsiku ndi tsiku, ndiye kuti ingoyesani kutsatira zitatu mwazomwe zimachitika 3-4 pa sabata ndikuwona zotsatirazi nokha.
Ngati mwachitidwapo opaleshoni yamtundu uliwonse, ndibwino kuti mufunsane ndi dokotala musanachite ma asanas a Yoga.
