Wamphamvu Yoga Asanas Kwa Khungu Lonyezimira

Musaphonye

Kunyumba Zaumoyo Ubwino Wolemba Wellness-DEVIKA BANDYOPADHYA Wolemba Devika pa June 21, 2018 Yoga Pakhungu Lonyezimira | Chimamanda Ngozi Adichie | Sarvangasana | Chimamanda Ngozi Adichie | Boldsky

Khungu lokongola komanso lowala ndizomwe aliyense amafuna. Kukongola kwa khungu kumachitika chifukwa cha khungu lowala, lopanda chilema, komanso lofewa. Ngati mwatsatira chinsinsi cha khungu lowala la anthu otchuka, mudzadabwa kudziwa kuti ambiri mwa okongolawa amathokoza mphamvu ya yoga pakhungu lokongola lomwe ali nalo.

Anthu otchuka otchuka omwe ali ndi khungu lonyezimira amalumbirira yoga. Amakhulupirira kuti yoga ndiyo njira yoyendetsera moyo wawo wonse. Komanso, amaganiza kuti yoga ndiyo njira yabwino kwambiri pamoyo. Sikuti ndimamvekedwe, kulimbitsa kapena kuchiritsa thupi, komanso imagwira ntchito m'maganizo ndi moyo kuchokera mkati.





yoga asanas khungu lowala

Yoga ili ndi mphamvu yosintha moyo wanu kwambiri. Imalimbikitsa kuyendetsa bwino kwa magazi komwe kumakometsera khungu powapatsa ma cell ndi zakudya zofunikira ndipo poizoni amatulutsidwa.

Matope a yoga omwe adapangidwa kuti azitha kutsikira kumachepetsa kuchepa ndipo amatha kuthana ndi ziphuphu ndi ziphuphu. Mudras izi zimapatsa unyamata wowoneka bwino pamaso.



Pemphani kuti mudziwe ma yoga asanas apamwamba kuti mukwaniritse khungu lowala.

  • Padmasana
  • Adho Mukha Svanasana
  • Dhanurasana
  • Sarvangasana
  • Halasana
  • Shavasana

Padmasana

Asana yosavuta komanso yosavuta kuchita, Padmasana imagwiridwa ndi ambiri chifukwa chamapindu ake abwino. Padmasana amatanthauza 'maluwa a lotus'. Imadziwikanso chifukwa cha mawonekedwe ake a lotus. Asana iyi imadziwikanso kuti 'kamalasan'.

Masitepe a Padmasana:



• Tambasulani miyendo yanu mutakhala pansi. Sungani miyendo yanu molunjika kutsogolo. Gwirani mwendo wakumanja ndi manja anu, pindani miyendo ndikuyika mwendo wakumanja pa ntchafu yanu yamanzere. Yesetsani kupangitsa mapazi anu kukhudza mchombo wanu.

• Tsopano chitani chimodzimodzi ndi mwendo wanu wamanzere ndi kuuika pa ntchafu yakumanja. Apa ndipomwe mawondo anu onse amakhala akukhudza pansi. Phazi liyenera kuyang'ana mmwamba.

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• Sungani msana wanu msana.

• Ikani manja anu awiri, ndi akanjedza atayang'ana mmwamba, pamafundo a bondo. Chala chanu chachikulu chiyenera kukhudza chala chanu cholozera. Lolani zala zina ziziyang'ana mmwamba.

• Pumani pang’onopang’ono komanso mozama. Yang'anani pa kupuma kwanu - lembani mpweya ndikuutulutsa pang'onopang'ono.

• Ngati mwayamba kumene kubwera kumeneku, chitani kaye kwa mphindi ziwiri kapena zitatu mutha kuwonjezera nthawi pang'onopang'ono.

Adho Mukha Svanasana

Awa ndi mawonekedwe oyang'ana pansi agalu.

Masitepe a Adho Mukha Svanasana

• Pangani thupi lanu kuti likhale ngati tebulo poyimirira ndi miyendo inayi.

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• Tulutsirani mpweya ndipo mukuchita, kwezani mchiuno mwanu ndipo nthawi yomweyo lolani mawondo ndi zigongono. Thupi liyenera kuti linapanga mawonekedwe osinthika a V.

• Zala zanu ziyenera kuloza kutsogolo ndipo manja anu akuyenera kukhala ogwirizana ndi mapewa ndipo mapazi anu agwirizane ndi chiuno chanu.

• Sindikizani manja anu pansi ndikukweza khosi lanu kutalika. Makutu anu tsopano akukhudza manja anu amkati. Yang'anani pachombo chanu.

• Gwirani ntchitoyi kwa masekondi ochepa. Tsopano, weramitsani maondo anu ndikubwerera patebulo.

Dhanurasana

Chimodzi mwazinthu zitatu zazikuluzikulu zolimbitsa thupi, dhanurasana amatchedwanso uta pose. Sungani mimba yanu yopanda kanthu musanayese asana. Zabwino kwambiri ngati chinthu choyamba m'mawa.

Masitepe a Dhanurasana

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• Ugonere pansi m'mimba mwako. Ikani manja anu pambali pa thupi lanu. Mapazi anu ndi ntchafu zanu zizikhala zosiyana.

• Tsopano, pindani mawondo anu ndi kugwira mawondo anu.

• Limbikitsani. Kwezani miyendo yanu ndi chifuwa pansi. Kokani miyendo mmbuyo.

• Yang'anani molunjika.

• Muziganizira za kupuma ndikugwiritsanso malowo.

Pakatha pafupifupi mphindi 15, mutha kutulutsa mpweya ndikudzimasula nokha.

Sarvangasana

Asana awa amadziwikanso kuti Paphewa Loyimilira.

Masitepe a Sarvangasana

• Ugonere chagada. Sungani manja anu pambali panu ndi miyendo yanu pamodzi.

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• Kwezani miyendo yanu, matako, ndi nsana. Pochita izi, zigongono zanu ziyenera kuthandizira thupi lanu lakumunsi ndipo muyenera kukhala mutayimirira m'mapewa anu. Msana wanu uyenera kuthandizidwa pogwiritsa ntchito manja anu.

• Kulemera kwa thupi lanu kuyenera kugona pamapewa anu ndi m'mwamba mikono.

• Lozani zala zanu zakumanja. Kukhazikika kwanu kuyenera kusungidwa kwa masekondi 30 mpaka 60. Pumirani kwambiri.

• Gwetsani maondo anu ndikubweza manja anu pansi mukamasula.

Halasana

Asana amatchulidwa choncho chifukwa amafanana ndi khasu.

Masitepe ochita Halasana

• Ugonere chagada. Lolani mikono yanu ikhale mbali ndi kanjedza ikuyang'ana pansi.

• Limbikitsani mpweya wanu pamwamba pa nthaka. Gwiritsani ntchito minofu yanu yam'mimba kuti muchite izi. Miyendo yanu ikadakhala pamakona a 90-degree tsopano.

• Gwiritsani ntchito manja anu kuthandizira ndikukweza mchiuno mwanu pansi.

• Chitani ngodya ya 180-degree ndi mapazi anu. Zala zanu ziyenera kupitirira mutu wanu.

• Msana wanu uzionekera pansi.

• Gwirani malowo kwinaku mukupuma.

• Tulutsani mpweya ndikutsitsa miyendo yanu.

Shavasana

Amatchedwanso mtembo.

Masitepe ochita Shavasana

• Gonani pansi (makamaka malo olimba).

• Sungani maso anu.

• Ikani miyendo yanu padera. Zala ziyenera kuloza chammbali.

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• Ikani mikono yanu pambali pa thupi lanu ndikutalikirana pang'ono. Siyani zikhatho zotseguka moyang'ana mmwamba.

• Samalani mbali iliyonse ya thupi lanu. Yambani kuchokera kumapazi anu. Pumirani pang'onopang'ono komanso mozama pochita izi. Izi zimapangitsa kuti thupi lanu likhale losangalala.

• Khalani pamalo amenewa kwa mphindi khumi kenako falitsani mbali imodzi musanatsegule maso anu.