Tsiku Lapadziko Lonse la Yoga 2019: Yoga 10 Imalimbikitsa Kulimba Kwa Amuna

Mayina Abwino Kwa Ana

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

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Muyenera Kuwonera

Musaphonye

Kunyumba Zaumoyo Ubwino Ubwino oi-Amritha K By Amritha K. pa Juni 21, 2019

Kuchuluka kwa umuna kapena oligospermia ndimatenda azaumoyo omwe amadziwika ndi umuna wocheperako womwe ndi chimodzi mwazomwe zimayambitsa kusabereka kwa abambo. Amachepetsa mwayi wamwamuna kuti akhale wachonde, zomwe zimapangitsa kuti abereke ana.





yoga

Kuchuluka kwa umuna kumapezeka pamene kuchuluka kwa umuna kumatsikira pansi pa 20 miliyoni mu mililita ya umuna. Kuchuluka kwa umuna kumayenera kukhala pakati pa 20 miliyoni ndi 120 miliyoni pa mililita imodzi ya umuna, malinga ndi World Health Organisation. Ndipo kuchepa kwa umuna ndi imodzi mwazofala kwambiri masiku ano [1] .

Zomwe zimayambitsa kuchepa kwa umuna ndimatenda amthupi, kusowa zakudya m'thupi, kuvulala kwa testicular, kumwa mowa mopitirira muyeso, mankhwala oyenera, poizoni wa chilengedwe, kusuta, mankhwala osokoneza bongo, kuperewera kwa michere monga zinc, kunenepa kwambiri, kupsinjika ndi maganizo masiku ano, anthu akungofuna yoga kuti athetse zambiri zotere [ziwiri] . Pali mitundu ingapo ya yoga yoonjezera kukweza umuna, zomwe zingathandize kuti munthu apezenso umuna wabwino. Yoga imalimbikitsanso thanzi la chiberekero, komanso kukulitsa zaka zoberekera zamwamuna.

Yoga Imafuna Kuchulukitsa Umuna

1. Sarvangasana

Chimodzi mwama yoga opindulitsa kwambiri, kuyimilira phewa ku sarvangasana kumathandizira magwiridwe antchito a ziwalo zonse. Itha kuthetsa nkhawa ndikuthana ndi kukhumudwa. Komanso, asana amathandizira kuyambitsa ma gland anu ndikulimbitsa thupi lonse [3] .



Yoga Imatha

Momwe

  • Gona chagada ndi manja pambali panu.
  • Kwezani miyendo yanu pang'onopang'ono pang'onopang'ono.
  • Kwezani matako anu ndi kubwerera kuti mukhale mmwamba paphewa panu.
  • Thandizani msana wanu ndi manja anu. Kulemera kwanu kuyenera kuthandizidwa ndi mapewa anu ndi mkono osati mutu wanu ndi khosi.
  • Wongolani miyendo yanu ndi msana mwakudinda zigongono pansi ndikulimbitsa miyendo. Kwezani zidendene zanu, kenako onetsani zala zanu ndikuyesera kukanikiza chibwano pachifuwa.
  • Yesetsani kukhala ndi mawonekedwe kwa masekondi opitilira 30.
  • Pang'onopang'ono mubwerere pamalo oyamba. Pachifukwa ichi, tsitsani mawondo anu pamphumi. Bweretsani manja anu pansi, migwalangwa ikuyang'ana pansi. Bweretsani msana wanu pang'onopang'ono. Tsitsani miyendo pansi.
  • Pumulani kwa masekondi 60 musanabwererenso pakhomopo.

2. Dhanurasana

Imadziwikanso kuti uta, poizoni wa yoga umakulitsa magazi kutuluka ku ziwalo zoberekera ndikulimbikitsa kukhala ndi moyo wathanzi mwa amuna. Asana iyi imathandizanso kupewa kuwonongeka kwa erectile ndikutaya msanga msanga, potero kumathandizira kubereka mwa amuna [4] .



Yoga Imatha

Momwe

  • Gona pamimba pako.
  • Kwezani miyendo yanu kumbuyo ndikutenga manja anu kumbuyo kwa makutu anu.
  • Tsopano gwirani zala zanu ndi manja anu.
  • Thandizani kulemera kwanu ndi mimba yanu.
  • Mukamayamwa kwambiri, yesetsani kukweza mawondo anu.
  • Gwiritsani ntchito masekondi 15 mpaka 30, kwinaku mukupuma bwinobwino.
  • Tulutsani ndipo pang'onopang'ono muzisangalala, mutambasula thupi lanu.

3. Halasana

Imatanthauzidwanso kuti khasu, yoga asana iyi ndi yopindulitsa kwambiri polimbikitsa kufalikira kwa magazi m'chiuno ndipo imathandizira kubereka bwino [5] .

Yoga Imatha

Momwe

  • Gona kumbuyo kwako ndikusunga manja ako ndi kanjedza pansi.
  • Pumulitsani thupi kuti mupume pang'ono komanso pang'onopang'ono.
  • Pogwiritsa ntchito kulimba kwa minofu yanu yam'mimba, pang'onopang'ono kwezani miyendo pansi.
  • Sungani miyendo molunjika komanso palimodzi.
  • Pepani manja anu pansi ndikukweza matako anu.
  • Pitirizani kugubuduza msana wanu mpaka zala zazikulu zakumapazi zifike pansi pamutu panu (musakakamize mapazi anu).
  • Tambasulani miyendo ndi mikono mbali inayo.
  • Gwirani masekondi 15 kwinaku mukupuma pang'ono pang'onopang'ono.
  • Kuti mutulutse zojambulazo, chepetsani msana ndikubweretsa miyendo mowongoka ndikutsitsa miyendo yanu.
  • Bwerezani 2-3.

4. Paschimottanasana

Amadziwikanso monga kukhazikika kutsogolo, izi zimalimbikitsa pakati plexus ya dzuwa (mitsempha ya dongosolo lachifundo padzenje lam'mimba). Zochita za yoga izi zimathandizira kutulutsa minofu yomwe imathandizira ziwalo zoberekera komanso kupewa kuwonongeka kwa erectile [6] .

Yoga Imatha

Momwe

  • Khalani molunjika ndikutambasula miyendo yanu patsogolo.
  • Sungani msana wanu molunjika, lembani mpweya ndi kutambasula manja anu pamwamba pamutu panu popanda kupindika.
  • Pepani pang'onopang'ono ndikukhudza mapazi anu.
  • Pumirani ndikugwira m'mimba mwanu ndikuyesetsabe kukhalabe kwa masekondi 60-90.
  • Sungani mutu wanu pansi ndikupuma.
  • Bwerezani izi maulendo 10.

5. Kumbhakasana

Amatchedwanso kuti thabwa, kuyeserera kwa yoga kumalimbitsa thupi ndikukweza mphamvu zakugonana. Kuphatikiza apo, imathandizanso kukulitsa thanzi lanu logonana [7] .

Yoga Imatha

Momwe

  • Gona pamimba pako ndikusunga manja ako paphewa pako.
  • Kupuma, kukankhira thupi lanu pansi.
  • Bweretsani thupi lanu lakumtunda, miyendo, ndi matako pansi molunjika ndi kutulutsa mpweya.
  • Sungani mawonekedwe a masekondi 15-30, ndikupuma bwino.
  • Bwerezani nthawi 4-5.

6. Bhujangasana

Amadziwikanso kuti cobra pose, bhujangasana amatchedwa dzina lofanana ndi mphiri asanaukiridwe. Ndimakhalidwe omwe nthawi zambiri amalimbikitsidwa chifukwa cha matenda osiyanasiyana [8] . Cobra pose amathetsa kupsinjika kwa minofu yanu yakumbuyo ndi msana. Zimalimbikitsanso thanzi la ziwalo zoberekera ndipo potero zimathandizira kubala.

Yoga Imatha

Momwe

  • Gona m'mimba mwako ndikusunga miyendo yanu pafupi ndi zala zanu pansi.
  • Ikani manja anu pambali paphewa panu ndikukhazikika pamphumi.
  • Limbikitsani kwambiri ndikukweza mutu wanu kupita kudera lamadzi. Yesetsani kuwona denga.
  • Sungani malowa mpaka masekondi 60. Lembani ndi kutulutsa mpweya kwambiri.
  • Bwererani ku malo oyambirira pamene mutulutsa mpweya wozama.
  • Bwerezani njirayi nthawi 4-5.

7. Padahasthasana

Zabwino kwambiri kuti muchepetse kupsinjika ndikukhazika mtima pansi, malingalirowo amagwira ntchito mofananamo ndi ya uttanasana. Poyerekeza ndi dzina loti kuyimirira kutsogolo, yoga iyi imafikira m'chiuno, miyendo, ndi msana. Zimathandizanso kuti magazi aziyenda mpaka muubongo [9] .

Yoga Imatha

Momwe

  • Sungani msana wanu molunjika ndikupuma mwamphamvu mukakweza dzanja lanu.
  • Bwerani patsogolo mukamatulutsa mpweya ndikufikira pansi ndi manja anu.
  • Mukamakhudza pansi sungani manja anu.
  • Komanso, gwirani zala zanu zakumapazi ndi akakolo.
  • Khalani pamalo pomwepo kwa mphindi ndikulumikiza mimba yanu.
  • Pambuyo pake, pumani mpweya ndikubwerera pamalo oyimirira.
  • Bwerezani izi maulendo 10.

8. Naukasana

Amatchedwanso bwato, ndi zothandiza pakupangitsa mimba, chiuno, ndi miyendo kukhala yamphamvu. Zimathandiza kutulutsa minofu yanu ya m'chiuno ndikuthandizira kumasula mahomoni ogonana [7] .

Yoga Imatha

Momwe

  • Khalani ndikutambasula miyendo yanu patsogolo.
  • Sungani msana wanu molunjika.
  • Pumirani kwambiri ndikutulutsa mpweya, ndikukweza mutu, chifuwa, ndi miyendo yanu pansi.
  • Gwiritsani malo kwa masekondi 30-60, kwinaku mukupuma bwinobwino.
  • Lembani mpweya, kenako mutuluke mozama, pumulani pang'ono ndikubwerera pamalo anu oyamba.
  • Bwerezani izi maulendo 10.

9. Setu-bandhasana

Zomwe zimatchedwanso bridge pose, yoga pose iyi imathandizanso kukhazikitsanso thupi lanu ndi malingaliro anu. Zimathandizira kupopera magazi pamtima panu ndi ziwalo zina za thupi, zomwe zimathandizira kukulitsa kuchuluka kwa umuna [10] .

Yoga Imatha

Momwe

  • Gona pansi, ndipo ngati kuli kotheka, ikani bulangeti lokulungidwa mozungulira paphewa panu kuti muteteze khosi lanu.
  • Bwerani mawondo anu ndi kukhazika mapazi anu pansi, zidendene pafupi ndi mafupa a m'chiuno momwe zingathere.
  • Kutuluka, kukanikiza miyendo ndi mikono yanu pansi mwakhama, kanikizani mchira wanu kumtunda kulowera kufupa la pubic, kulimbitsa matako ndikukweza matako pansi.
  • Sungani ntchafu zanu ndi mapazi amkati ofanana. Dulani manja pansi pamimba panu ndikutambasula manja kuti akuthandizeni kukhala pamwamba pamapewa anu.
  • Kwezani matako anu mpaka ntchafu zikufanana pansi.
  • Ikani maondo anu molunjika pazidendene, koma muziwakankhira patsogolo, kutali ndi m'chiuno ndikukulitsa mchira kumbuyo kwa mawondo.
  • Khalani pamalo pomwe pali masekondi 30 mpaka 1 miniti.
  • Mukamatuluka panja, tulutsani chithunzi, ndikugubuduza msana pang'onopang'ono pansi.

10. Agnisaar kriya

Ichi ndi chimodzi mwazakale kwambiri komanso zofunika kwambiri za yoga zomwe zimathandizira kukulitsa kuchuluka kwa umuna. Njira yotchedwa kuyeretsa m'mimba, njira yoyeretsera yogic imathandizira kuti magazi aziyenda bwino ndikuchotsa poizoni wosafunika m'thupi lanu [khumi ndi chimodzi] .

Yoga Imatha

Momwe

  • Imani chilili ndi miyendo yanu yopatukana.
  • Ikani manja anu pa mawondo anu.
  • Sungani mimba yanu.
  • Tumizani mokwanira, tulutsani mpweya wanu ndikukoka mimba yanu momwe mungathere.
  • Masulani nsinga ndikumasula m'mimba.
  • Bwerezani zomwe mukuchita mwachangu.
  • Pumulani thupi lanu ndikupumira ndi kutulutsa mpweya bwinobwino.
  • Bwerezani 2-3.
Onani Zolemba Pazolemba
  1. [1]Sengupta, P., Chaudhuri, P., & Bhattacharya, K. (2013). Ubale wamwamuna wobereka ndi yoga Magazini yapadziko lonse ya yoga, 6 (2), 87.
  2. [ziwiri]Sengupta, P. (2012). Vuto lakusabereka: Kodi mankhwala a yoga amateteza bwanji? Sayansi yakale yamoyo, 32 (1), 61.
  3. [3]Sengupta, P., & Krajewska-Kulak, E. (2013). Kodi kupumula kwa thupi la yoga kumathandiza kuthana ndi nkhawa za moyo? Zolemba za kafukufuku wamankhwala ndi zaumoyo, 3 (5).
  4. [4]Quinn, T., Bussell, J. L., & Heller, B. (2010). Wobereka Wokwanira: Ndondomeko Yamasabata 12 Yochulukitsa Chonde. Nkhani ya Findhorn.
  5. [5]Quinn, T., & Heller, B. (2011) .Kutsuka kwa Kusabereka: Detox, Zakudya ndi Dharma za Chonde. Nkhani ya Findhorn.
  6. [6]Mahatyagi, R. D. (2007) .Yatan Yoga: Upangiri Wachilengedwe pa Zaumoyo ndi Mgwirizano. Yatan Ayurvedics.
  7. [7]Shama, M. KUWERENGA KWA MA PCOS KU ​​AYURVEDA.
  8. [8]SHAMANURU, M. K. C. (2013). ZOKHUDZA NTCHITO YA AEROBIC PAMENE MUNGAGWIRITSE NTCHITO YA ANTHROPOMETRIC MOTOR ABILITY NDI HAEMOTOLOGICAL PAKATI PA AKAZI ACHIKULU.
  9. [9]Wirawan, I. G. B. (2018). Surya Namaskara amapindula ndi thanzi labwino. Magazini yapadziko lonse lapansi yokhudza sayansi ya anthu ndi anthu, 2 (1), 43-55.
  10. [10]Dhawan, V., Kumar, M., Deka, D., Malhotra, N., Dadhwal, V., Singh, N., & Dada, R. (2018). Kusinkhasinkha & yoga: Zomwe zimakhudza kuwonongeka kwa DNA & kutulutsa umuna mwa amuna omwe ali ndi mabanja omwe amataya mimba mobwerezabwereza.Nkhani yaku India yofufuza zamankhwala, 148 (Suppl 1), S134.
  11. [khumi ndi chimodzi]Dhawan, V. I. D. H. U., Kumar, R. A. J. I. V., Malhotra, N. E. N. A. A., Singh, N. E. E. A., & Dada, R. I. M. A. (2018). Yoga yokhazikika pamachitidwe owongolera pakuwongolera kulephera kokhazikika kwa kuyika. India J. Sci. Res, 18 (2), 01-08.

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