YOGA IMAFUNA KUTUMIZA KWACHILENDO - PAMPEREDPEOPLENY.COM

Kuti Mudziwitse Mwamsanga Lembetsani Tsopano

Hypertrophic Cardiomyopathy: Zizindikiro, Zomwe Zimayambitsa, Chithandizo Chake ndi Kupewa Onani Zitsanzo Pazidziwitso Zachangu Lolani Zidziwitso Kwa Zidziwitso Zatsiku ndi Tsiku

Monga

Maola 6 apitawo Chaitra Navratri 2021: Tsiku, Muhurta, Miyambo ndi Kufunika Kwa Phwandoli
Maola 7 apitawo Hina Khan Amadzikongoletsa Ndi Shop Green Green Shadow Ndipo Glossy Nude Milomo Kuyang'ana Pazinthu Zosavuta Zambiri!
Maola 9 apitawo Ugadi Ndi Baisakhi 2021: Sinthani Maonekedwe Anu Achikondwerero Ndi Masuti Achikhalidwe Olimbikitsidwa Ndi A Celeb
Maola 12 apitawo Horoscope ya Tsiku ndi Tsiku: 13 Epulo 2021

Muyenera Kuwonera

Musaphonye

Kunyumba Kulera pakati Wobereka Orenis oi-Amritha K Wolemba Amritha K. pa February 10, 2021

Yoga ndi njira yathunthu yomwe cholinga chake ndi kukuthandizani kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi thanzi labwino. Kafukufuku watsimikizira kuti yoga ikhoza kukuthandizani pakuyesetsa kuchepetsa chakudya chopanda thanzi, kumangotopa, kusiya fodya, kukuthandizani kuti muchepetse kupsinjika, kuwongolera chidwi, kuthana ndi tulo ndi zina zotero [1] .

Zochita zodalirika komanso zothandiza kwa amayi apakati, yoga imangothandiza kupereka mpumulo panthawi yapakati, komanso itha kuthandizanso kukonzekera thupi lanu kuti libereke komanso kubereka. Munkhaniyi, Boldsky angakuuzeni za ma asanas 7 a yoga omwe atha kupindulitsa pakubereka koyenera.

Monga momwe madokotala amalangizira, njira yabwino yokonzekeretsera thupi lanu kuti izitha kubereka bwino ndikulimbitsa thupi nthawi zonse komanso kudya zakudya zabwino. Maseŵera a yoga ndi amodzi mwa machitidwe abwino kwambiri omwe amathandiza kukonzekera thupi musanabadwe bwinobwino.

Monga momwe kafukufuku akunenera, yoga yoyembekezera imapindulitsa thupi m'njira zotsatirazi [ziwiri] :

Thandizo limathandizira ntchito
Amachepetsa kupweteka kwa ntchito
Imalimbitsa malo am'chiuno
Bwino magazi
Bwino khalidwe la kugona

Tinalemba mndandanda wazomwe zisanu ndi ziwiri za amayi oyembekezera omwe angakuthandizeni kukonzekera thupi lanu kuti lizitha kubereka bwino. Onani fayilo ya Yoga Imafuna Kutumiza Kwachizolowezi .

1. Konasana kapena Angle Pose

Mawonekedwe angakuthandizeni kulimbitsa manja anu, miyendo, msana ndi minofu m'mbali mwa thupi lanu [3] . Zimathandizanso kukulitsa kusinthasintha kwa msana ndikuchepetsa kupweteka kwakumbuyo.

Momwe Mungachitire Konasana kapena Angle Pose:

Gawo 1: Imani molunjika ndi mapazi mozungulira kutalika kwa m'chiuno ndi mikono motsatira thupi.
Gawo 2: Pumirani pang'ono ndikukweza dzanja lamanzere kuti zala ziloze padenga.
Gawo 3: Pumirani kunja ndikugwada kumanja, choyamba kuchokera pamsana, ndikusuntha m'chiuno mwanu kumanzere ndikupinda.
Gawo 4: Tembenuzani mutu wanu kuti muyang'ane kumtundu wakumanja ndikuwongola zigongono.
Gawo 5: Pamene mukupuma, yongolani thupi lanu ndikumapumira, bweretsani dzanja lanu lamanzere.
Gawo 6: Bwerezani ndi dzanja lamanja.

2. Bhadrasana kapena Gulugufe Pose

Imodzi mwa yoga yabwino kwambiri ya amayi oyembekezera imathandiza mayi woyembekezera, gulugufeyu ndiwothandiza pamisempha ndi mitsempha ya m'chigawo cha urogenital ndipo imathandizira kusintha kusinthasintha. Komanso, imathandizira kupezeka kwa magazi opopedwa mwatsopano kudera lakubu [4] .

Momwe Mungapangire Bhadrasana kapena Gulugufe Pose:

Gawo 1: Khalani pansi ndikutambasula miyendo.
Gawo 2: Mukamalowa mpweya, jambulani mapazi anu kwa inu, sungani mapazi anu limodzi ndi msana wanu molunjika.
Gawo 3: Tsopano, ikani manja anu pa maondo anu kapena gwirani zala zanu.
Gawo 4: Khalani mu asana ino malinga ngati muli omasuka.
Gawo 5: Mukamatulutsa mpweya, bwererani koyambira.

3. Utkatasana kapena Pose Chair

Amatchedwanso squat, wokhala ndi mpando wa yoga amatha kusintha ndikulimbitsa minofu yotsika kwambiri mu latissimus dorsi yanu [5] . Ndiye kuti, zimathandiza kulimbitsa msana wanu wam'munsi, msana ndi chiuno, kukonzekera thupi lanu kuti libereke.

Momwe Mungapangire Utkatasana kapena Mpando Wotsogolera:

Gawo 1: Imani molunjika pansi ndikuyika mapazi anu pang'ono pang'ono.
Gawo 2: Tambasulani manja anu patsogolo, manja anu akuyang'ana pansi ndi mikono yowongoka.
Gawo 3: Kenako, pindani maondo anu pang'onopang'ono ndikukankhira m'chiuno mwanu, ndiye kuti mwakhala pampando.
Gawo 4: Khalani pamalopo, sungani msana wanu molunjika ndi manja ofanana pansi.
Gawo 5: Gwirani poyambira kwa mphindi imodzi.
Gawo 6: Tsopano kuti mubwerere pamalo, yambani kuwongola mawondo anu, kenako ndikulowetsa mpweya ndikukweza thupi lanu ndikutulutsa mpweya.

4. Parvatasana kapena Mountain Pose

Mawonekedwe ofunda, yoga asana iyi ndiyothandiza kutambasula msana wanu, mikono ndi torso. Zimathandizanso kuchepetsa kupweteka kwa msana komanso kupititsa patsogolo magazi m'magazi am'munsi [6] .

Momwe Mungapangire Parvatasana kapena Mountain Pose:

Mungathe kuchita izi pokhala pansi kapena kuimirira. Ngati mukuyimirira,

Gawo 1: Imani pamapazi anu ndikufalitsa zidendene.
Gawo 2: Msana uyenera kukhala wowongoka, ndipo manja ayenera kukhala mbali iliyonse ya thupi.
Gawo 3: Pumirani kwambiri ndikutambasula msana.
Gawo 4: Kwezani chikhatho pamwamba pamutu.
Gawo 5: Kwezani mawondo anu ndikuyimilira pazala zanu.
Gawo 6: Chitani izi maulendo khumi.

Ngati mukukhala pansi,

Gawo 1: Khalani pansi ndikutseka miyendo yanu bwinobwino.
Gawo 2: Limbikitsani mikono yanu ikamatuluka ndipo zikhatho zanu zimasonkhana pamwamba pamutu panu, kutambasula msana wanu mukamapumira kwambiri.
Gawo 3: Tsopano, tulutsani mpweya pamene mukumasula mapewa anu.
Gawo 4: Bwerezani izi khumi.

5. Paryankasana kapena Couch Pose

Mofananamo ndi yovuta, mphasa ingapewe ndi oyamba kumene. Kuika kwa yoga ndikothandiza kwambiri kwa mayi woyembekezera, kulimbitsa minofu ndi ntchafu zam'mimba ndi m'chiuno [7] .

Momwe Mungapangire Paryankasana kapena Couch Pose:

Gawo 1: Gwadirani pamphasa ndi mawondo anu pamodzi ndi ntchafu mozungulira mphasa.
Gawo 2: Khalani m'chiuno mwanu pakati pa mapazi anu ndi mawondo m'lifupi mwake mulifupi.
Gawo 3: Pepani bwererani kuti mugone.
Gawo 4: Yendani manja anu mmbuyo mukakhala pansi.
Gawo 5: Tsopano, tenga manja ako pamwamba ndi manja ako atamangiriridwa m'zigongono.
Gawo 6: Gongolo liyenera kukanikiza pamphasa kuti lithandizire thupi likamabwerera mmbuyo.
Gawo 7: Onetsetsani kuti korona wamutu mwanu wapuma pang'ono pamphasa.
Gawo 8: Gwirani poyambira kwa masekondi 30 mpaka 1 miniti ndikupuma mwamphamvu komanso pang'onopang'ono.
Gawo 9: Tulutsani momwe mwakhalira posambasula manja anu ndikubwezeretsanso chigongocho.
Gawo 10: Khazikani mtima pansi kwa mphindi zochepa.

Chenjezo: Amayi osadziwa zambiri ayenera kupewa yoga chifukwa zimakhala zovuta kudalira mwana wosabadwayo.

6. Yastikasana kapena Stick Pose

Yastikasana amalimbitsa thupi lanu pochotsa kupsinjika kulikonse kwamphamvu kapena mikangano. Imachepetsa zowawa zolumikizana, pamene ikutambasula miyendo yanu yakumtunda ndi kumunsi komanso msana. Pogwiritsa ntchito asana, mutha kupumula ku minofu ya thupi lanu, makamaka m'chiuno ndi m'mimba [8] .

Momwe Mungapangire Yastikasana kapena Stick Pose:

Gawo 1: Imani molunjika pansi kapena pamphasa.
Gawo 2: Sunthani manja anu pamwamba pamutu panu mukakoka mpweya kwambiri ndikuutambasula, limodzi ndi miyendo yanu.
Gawo 3: Sungani malire ochepera pakati pa miyendo yanu ndi mikono.
Gawo 4: Sungani malowa kwa mphindi 20-25, kukhalabe ndi mpweya wabwino.
Gawo 5: Bwerani pamalo oyambirira ndi exhale yayitali komanso yozama ndikubwezeretsanso manja anu mbali yanu.
Gawo 6: Bwerezani nthawi 3-5.

7. Vakrasana kapena Kupotoza Pose

Kuyeserera yoga kungathandize kulimbitsa msana, khosi ndi miyendo [9] . Kuphatikiza apo, mawonekedwe opotokawa ndiopindulitsa kwa amayi oyembekezera chifukwa amathandizira kutikita ziwalo zam'mimba, kuchititsa ntchito yopweteka kwambiri [10] .

Momwe Mungapangire Vakrasana kapena Posi Wopotoka:

Gawo 1: Khalani pansi mutatambasula miyendo yanu.
Gawo 2: Tsopano, pindani mwendo wakumanja ndikuukoka pambali panu mpaka upume pambali pa bondo lanu lamanzere.
Gawo 3: Ikani dzanja lanu lamanja kumbuyo kwanu ndi dzanja lamanzere pa bondo lamanja, mutagwira bondo lanu lamanja.
Gawo 4: Kenako, pewani modekha bondo lanu lamanja momwe mungathere ndipo mutatulutsa mpweya, pindani thunthu lanu kumanja.
Gawo 5: Tsopano bwerezani masitepe omwewo ndi mbali yakumanzere.

Pamapeto Pomaliza…

Ma yoga asanas onse omwe atchulidwa munkhaniyi ndizofunikira zomwe zingathandize kupumula minofu ndikukonzekeretsa thupi lanu kusintha komwe kukubwera. Ngati zikukuvutani kuchita zinthu zilizonse, monga Vakrasana kapena Paryankasana, musadzipanikize kuti mukwaniritse bwino. Lankhulani ndi dokotala wa yoga ngati mukukayika.