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Yoga ya Zowawa Zapakati ndi Zamapazi | Sipadzakhala kulumikizana pamodzi, yambani yoga lero. BoldskyYoga itha kukuthandizani kuthana ndi zovuta zosiyanasiyana. Kuyambira kuchiritsa mutu waching'alang'ala ndi kukulitsa mphamvu, zimathandizanso kuthana ndi kukhumudwa ndikukhala ndi thanzi labwino. Tsopano, kodi izi sizikumveka zosangalatsa?
Ngati muli m'gulu la anthu omwe ali ndi vuto lophatikizana komanso kutopa mukamagwira ntchito wamba kapena ngati mumakonda kupha ululu kuti muchepetse ululu, ndiye kuti muyenera kutembenukira ku njira yonse monga yoga yothandizira.
Nchiyani Chimayambitsa Kupweteka Pamodzi?
Mukamakalamba, pali mwayi wochulukirapo wophatikizika. Kapangidwe kakang'ono ka mafupa, kusowa kwa michere yofunikira mthupi, kusowa zolimbitsa thupi zokwanira, ndi zina zambiri kumatha kukulitsa ululu. Matenda a nyamakazi ndi omwe amafala kwambiri chifukwa chophatikizana.
Nthawi zina, kupweteka kumatha kukhalanso chifukwa cha kutukusira kwa maubwino ozungulira, chifukwa cha matenda opatsirana, kuvulala, chifukwa cha matenda ena monga gout, lupus, kugwiritsa ntchito molumikizana, fibromyalgia, matenda amfupa, kufooka kwa mafupa, ndi zina zambiri. .
Kodi Yoga Imapindulitsa Motani Pochepetsa Kuphatikizana?
Ngakhale mankhwala amatha kuchepetsa ululu, mwayi ndikuti ululuwo umabweranso pakapita nthawi. Komabe, yoga ndi njira yoyeserera yomwe ingakuthandizeni kuthana ndi ululu palimodzi. Kupatula kutulutsa thupi lanu, kumatonthozanso malingaliro anu, kukuthandizaninso kuthana ndi zowawa.
Mchitidwe wa yoga pafupipafupi umatha kusintha magwiridwe antchito ndi magwiridwe antchito, kupatula kuchepetsa kupweteka ndi kupsinjika. Yoga imachepetsanso kutupa. M'malo mwake, kafukufuku wasonyeza kuti akatswiri a yoga amakhala ndi mapuloteni ochepa omwe amayambitsa kutupa m'magazi awo.
Makhalidwe a Yoga Othandizira Kupweteka Kwamodzi
Nawa magawo asanu ndi awiri a yoga omwe angakhale othandiza pothana ndi zophatikizika. Kupatula pakuthandizira mafundo anu, amathandizanso kuwalimbikitsa.
- Trikonasana (Triangle Pose)
- Veerasana (Hero's Pose)
- Gomukhasana (Cow Face Pose)
- Vrikshasana (Mtengo wa Mtengo)
- Bridge Pose
1. Trikonasana (Triangle Pose)
Ubwino:
• Amachepetsa kupweteka kwa khosi ndi phewa.
• Imachepetsa malo olimba.
• Imalimbitsa miyendo yanu, mawondo anu, akakolo, ndi chifuwa.
• Bwino chimbudzi ndi kagayidwe.
• Amachepetsa kupsinjika ndi kuda nkhawa ndikuthandizira kukhazikika.
• Amathandizira kugunda acidity ndi matenda okhudzana ndi m'mimba.
Momwe mungachitire:
• Imani molunjika ndi miyendo popanda phazi limodzi kutembenukira panja kotero kuti zala zanu zikuyang'ana cham'mbali ndi kutembenuzira phazi linalo pang'ono mkati.
• Tsopano tambasulani manja anu mbali.
• Pindani m'chiuno mwanu ndi kutsitsa mkono umodzi kulunjika ku mwendo wakunja wotembenukira ndipo dzanja linalo litukulira kumwamba.
• Pumani pompho pamene mukuwerama. Ikani mkono wanu pa chidendene kapena bondo lanu.
• Limbikitsani ndi kutulutsa mpweya pang'ono pang'ono ndikulola kuti thupi lanu lipumule. Onetsetsani kuti mchiuno mwanu muli mowongoka. Gwiritsani ntchitoyi maulendo asanu a mpweya.
• Tulutsirani mpweya ndikubwerera kuyimirira.
• Bwerezani mbali inayo.
Langizo: Musamachite khama kwambiri pochita izi. Komanso, pewani izi ngati muli ndi kuthamanga kwa magazi kapena kutsika kwa magazi, mutu waching'alang'ala, kutsegula m'mimba, ndi khosi kapena kuvulala msana.
2. Veerasana (Cholinga cha Hero)
Ubwino:
• Minofu yamiyendo, ntchafu, chiuno, ndi mikono.
• Njira yothetsera nyamakazi, imachulukitsa kuzungulira kwa malo olumikizirana mafupa, komanso imalimbitsa malo.
• Imathandizira kuti magazi aziyenda bwino m'malumikizidwe ndipo imawapangitsa kusintha.
• Amvekere minofu ya pachifuwa ndikukula kwamapapo.
Momwe mungachitire
• Khalani pa mphasa wa yoga ndikutambasula miyendo yanu panja kumbuyo kutambasulidwe.
• Pindani mwendo wanu wakumanzere pa mawondo ndipo ikani zala zakumapazi pansi pa tako lanu lakumanzere.
• Pindani mwendo wanu wakumanja pa mawondo ndi kuyika zala za phazi lanu pa ntchafu ya mwendo wakumanzere.
• Tambasulani manja anu patsogolo panu, akwezeni pamutu panu, ndipo pindani pa chigongono ndi chilumikizano cha manja anu.
• Abweretseni palimodzi ndikuyika manja anu pamutu panu.
3. Gomukhasana (Cow Face Pose)
Ubwino:
• Ndiwothandiza polumikizira zigongono, mapewa, zala, khosi, msana, ndi ntchafu.
• Kuchepetsa kuyendetsa magazi m'mabondo ndi akakolo.
• Amalankhula minofu ndi mitsempha ndipo imawapangitsa kukhala olimba.
• Imachepetsa kuuma ndikuthira mafupa.
• Imasintha magwiridwe antchito amtima ndi mapapo.
Momwe mungachitire
• Gwadani maondo anu ndi kuwaika pamphasa kuti thupi lanu likhale lowongoka ndipo mawondo akunyamula kulemera kwanu. Sungani zala zanu pansi.
• Tengani dzanja lanu lamanja, pindani pa magongono, ndipo liyikeni kumbuyo kwanu.
• Tengani dzanja lanu lamanzere pamutu panu, mukupinda pa chigongono ndi pamwamba pa khutu lanu.
• Ikani dzanja lanu lamanzere pa khosi lanu ndikugwirani nalo dzanja lanu lamanja.
• Pumirani bwinobwino mukamachita izi asana.
• Tulukani mu asana mukakhala pansi ndikubwezeretsani manja pamalo abwinobwino.
Langizo: Ngati mukudwala matenda a nyamakazi, asana iyi imatha kuchitidwa mutakhala pa Padmasana.
4. Vrikshasana (Mtengo wa Mtengo)
Ubwino:
• Kuthira maondo, mawondo, chiuno, mafupa, mapewa, zigongono, manja, ndi zala.
• Kuchulukitsa kuzungulira kwa magazi pamagulu omwe akhudzidwa ndikuchepetsa kupweteka.
• Minofu yolankhulira yam'mimba ndi pamimba.
• Amasangalatsa malingaliro ndikuwongolera chidwi.
Momwe mungachitire
• Imani ndi miyendo pamodzi.
• Ikani kulemera kwanu pa mwendo umodzi ndikukweza mwendo winayo kotero kuti phazi lanu likuyang'ana mkati moyang'ana pa bondo lanu loyang'anizana. Mutha kugwira bondo lanu kuti mukweze mwendo.
• Chidendene cha phazi lanu chitha kuikidwa pa ntchafu yanu yamkati mwendo wina, pafupi ndi chiuno.
• Mokweza manja anu pamutu panu modekha, ndi zala zanu kuloza kudenga.
• Pumirani mokhazikika ndikuyesetsa kuti mukhale olimba.
Langizo: Ngati mwavulala bondo, kambiranani ndi dokotala musanachite asana iyi.
5. Bridge Pose
Ubwino:
• Zimathandiza msana wanu ndi mafupa a chiuno.
• Amachepetsa kupweteka, kuuma, komanso kusapeza bwino.
• Imachepetsa kusokonezeka kwa khosi, mikono, ndi kanjedza.
• Amawongolera kuthamanga kwa magazi, amatsitsimutsa malingaliro, amachepetsa kugaya chakudya, komanso amachepetsa kupuma. mavuto.
Momwe mungachitire:
• Gona mosanjikizana pa mphasa wa yoga ndi mapazi pansi pansi.
• Tulutsani mpweya ndi kutukula thupi lanu ndi khosi lanu ndi mutu wanu mosanjikizana pamphasa ndipo thupi lanu lonse likulozetsa mlengalenga.
• Gwiritsani ntchito manja anu kukankhira ena kuti awathandize.
Langizo: Osadzipanikiza kwambiri kapena kudzivulaza. Pewani izi ngati muli ndi khosi kapena kuvulala msana.
Kusamalitsa:
1. Mvetsetsani zolephera za thupi lanu ndipo chitani zonse momwe mungakwaniritsire. Ngati kupweteka kukukulirakulira, siyani mchitidwewo ndikufunsani ndi dokotala musanayambirenso.
2. Maimidwe onse a yoga ayenera kuchitidwa moyang'aniridwa ndi akatswiri ophunzitsidwa bwino.
