Surya Namaskar Kwa Kuchepetsa Kuwonda

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Nditumizireni Imelo Onetsani Patsamba

Kodi mwakonzeka kuti mukwaniritse zolinga zanu zolimbitsa thupi koma mukulimbana ndi nthawi yovuta? Chabwino, musadandaulenso, ndi Surya Namaskar, mutha kuyamba kuwonda kwanu komanso ulendo wolimbitsa thupi mosavutikira. Imadziwikanso kuti Salutation ya Dzuwa, masewera olimbitsa thupi a yoga awa amadziwika pothandiza anthu kukhala olimba kudzera mumayendedwe ake 12 a yoga. Onjezani masewerowa pazochitika zanu zam'mawa pamodzi ndi kutentha pang'ono kuti mupange Surya Namaskar kuti muchepetse thupi.

Kodi Surya Namaskar ndi chiyani?

Kuphatikizira kugwada (Namaskar) ku Dzuwa (Surya), Surya Namaskar ndi liwu la Sanskrit ndipo limapanga magulu 12 a yoga asanas omwe amakhudza kwambiri zonse, thanzi lanu lamaganizidwe ndi thupi. Ndi kulimbitsa thupi kwathunthu komwe kumapanga maziko a mphamvu yoga ndi kulimbikitsa kuwonda.

Zadziwika kuti ndi imodzi mwa njira zothandiza kwambiri zochepetsera thupi ndipo zayesedwa ndikuyesedwa ndi akatswiri kwa zaka zambiri. Imalimbitsa thupi lanu ndi minofu yapakati, imathandizira kuyenda kwa magazi, imagwirizanitsa kupuma kwanu ndikusunga thupi lanu.

Ngakhale masewerawa atha kuchitika nthawi iliyonse masana, kuchita popanda kanthu m'mimba kungakupatseni mwayi phindu lalikulu .

Ubwino wa Surya Namaskar

• Kusinthasintha
• Khungu lowala
• Kulimbitsa mafupa ndi minofu
• Bwino dongosolo m'mimba
• Ubwino wamaganizidwe
• Detoxification ndi kufalikira kwa magazi

Surya Namaskar kwa Kuchepetsa Kuwonda

Chithunzi: 123RF

Surya Namaskar ndi njira yabwino yolimbitsa thupi kuti muchepetse thupi popanda kukakamizidwa kupita ku masewera olimbitsa thupi. Kuthawa kwabwino pantchito yanu-ku- chizolowezi kunyumba , zomwe muyenera kuchita ndikukwera pa yoga mat ndikumwetulira ndikusangalala ndi njirayi. Onjezani kusinkhasinkha kwa mphindi ziwiri musanayambe komanso mutatha asana kuti muchepetse malingaliro ndi thupi lanu.

Kuchita kuzungulira kwa Surya Namaskar kumawotcha pafupifupi 13.90 calories , ndipo nambala yamatsenga kuti mugwiritse ntchito Surya Namaskar kuti muchepetse thupi ndi 12. Mukhoza kuyamba ndikuchita ma seti a 5 tsiku ndi tsiku ndikuwonjezera mpaka 12 ndi nthawi, zomwe zingakuthandizeni kutaya 416 calories. Mukufunitsitsa kuyesa Surya Namaskar kuti muchepetse thupi? Werengani patsogolo kuti mumvetsetse asanas mozama.

MFUNDO: Gwirani chithunzi chilichonse kwa masekondi osachepera 5 kuti mukwaniritse zotsatira zabwino. Komanso, kuchita izi pamaso pa Dzuwa kungakuthandizeni kuti mukhale ndi thanzi labwino chifukwa zingakulitseni ma vitamini D3.

Momwe Mungachitire Surya Namaskar

Asana 1 - Pranamasana (Prayer Pose)

Chithunzi: 123RF

Yambani ndi kuyimirira molunjika pa mphasa yanu ndi mapewa anu atatambasula ndi manja kumbali yanu. Pumani mpweya pamene mukukweza manja anu mmwamba ndikutulutsa mpweya pamene mukuwabweretsa pamodzi ku namaskar mudra.

MFUNDO: Kumbukirani kusunga nsana wanu molunjika nthawi zonse kuti mupewe kukakamiza kumbuyo kwanu.

Asana 2 - Hastauttanasana (Raised Arms Pose)

Chithunzi: 123RF

Chotsatira ndikusintha kuchoka ku pempheroli kuti mupange chigoba chakumbuyo. Kuti muchite izi, lowetsani mpweya wanu mokweza thupi lanu pokweza manja anu mmwamba ndikuwerama chammbuyo.

MFUNDO: Kuti mumve kutambasuka koyenera, kanikizani zidendene zanu pansi ndikufikira padenga ndi manja anu.

Asana 3 - Hastapadasana (Hand to Foot Pose)

Chithunzi: 123RF

Kenaka, tulutsani mpweya ndikuwerama kuchokera m'chiuno mwanu, kuonetsetsa kuti msana wanu ndi wowongoka. Ngati ndinu oyamba, mutha kusankha kusintha ndikugwada mawondo anu kuti manja anu akhale pansi kuti athandizidwe.

MFUNDO: Cholinga sikukhudza pansi ndi manja anu, ndikusunga msana wanu molunjika mosasamala kanthu kuti mukutsitsa bwanji.

Asana 4 - Ashwa Sanchalanasana (Equestrian Pose)

Chithunzi: 123RF

Kenaka, lowetsani mpweya pamene mukukankhira mwendo wanu wakumanzere momwe mungathere pamene mukusunga mwendo wanu wakumanja pakati pa manja anu onse. Gwirani bondo lanu lakumanzere pansi ndipo yang'anani kukankhira chiuno chanu pansi pomwe msana wanu ukuwongoka ndikuyang'ana mmwamba. Kupuma ndikofunikira pakulimbitsa thupi kulikonse. M'kupita kwa nthawi, yesani kuyang'ana pa kupuma kuchokera m'mimba mwanu zomwe zingakuthandizeninso kuti muchepetse thupi chifukwa zidzayambitsa phata lanu.

Asana 5 - Dandasna (Ndodo Pose)

Chithunzi: 123RF

Amadziwikanso kuti thabwa pose, exhale ndi kubweretsanso mwendo wanu wakumanja ndikuonetsetsa kuti miyendo yonse ndi chiuno-m'lifupi motalikirana. Sungani mikono yanu molunjika pansi ndikuigwiritsa ntchito kuti muchepetse kulemera kwa thupi lanu. Pumirani mozama. Dziwani komwe chiuno chanu ndi chifuwa chanu zimayikidwa - siziyenera kukhala zapamwamba kapena zotsika kwambiri.

MFUNDO: Kumbukirani kugwirizanitsa thupi lanu lonse mu chimango chimodzi chowongoka, ngati ndodo.

Asana 6 - Ashtanaga Namaskar (Ziwalo zisanu ndi zitatu za Thupi Lokhala ndi Moni)

Chithunzi: 123RF

Tsopano, tulutsani mpweya ndipo pang'onopang'ono bweretsani mawondo anu, chifuwa, ndi mphumi pansi ndikukankhira m'chiuno mmwamba. Gwirani zala zanu ndikukhalabe momwemo uku mukupuma kwambiri.

Asana 7 - Bhujangasna (Cobra Asana)

Chithunzi: 123RF

Kenaka, lowetsani mpweya pamene mukukweza chifuwa chanu mmwamba ndikusunthira kutsogolo. Onetsetsani kuti manja anu ali pansi ndipo zigono zanu zili pafupi ndi nthiti zanu. Kuti mupewe kuvulaza msana wanu, onetsetsani kuti mukuyang'ana mmwamba, kukankhira chifuwa chanu kunja ndi chiuno chanu pansi.

MFUNDO: Ngati mukumva kuti simukumasuka nthawi iliyonse, khalani omasuka kuti mupumule thupi lanu popuma pang'ono.

Asana 8 - Adho mukh savana (Galu Woyang'ana Pansi)

Chithunzi: 123RF

Kuchokera pa mawonekedwe a cobra, tulutsani mpweya ndi kukweza m'chiuno ndi m'chiuno mwanu m'mwamba mukusunga manja ndi miyendo yanu pansi. Thupi lanu liyenera kupanga makona atatu. Kumbukirani kusunga msana wanu molunjika ndi kugwada pang'ono ngati mukumva kupweteka kwa minofu yanu.

Asana 9 - Ashwa Sanchalanasana (Equestrian Pose)

Chithunzi: 123RF

Tsopano, lowetsani mpweya ndikubwerera ku Equestrian Pose, koma nthawi ino ndi mwendo wanu wakumanja. Kuti muchite izi, pindani pansi kuchokera momwe munakhalira kale, ndipo bweretsani mwendo wanu wakumanzere pakati pa manja anu ndikusunga bondo lanu lakumanja pansi. Lowetsani zala zanu ndikuonetsetsa kuti mwendo wanu wakumanzere ukhale wolunjika pansi.

MFUNDO: Kuti mupeze zotsatira zabwino, sungani pachimake chanu pojambula mchombo wanu, ndikumata matako.

Asana 10 - Hastapadasana (Hand to Foot Pose)

Chithunzi: 123RF

Mofanana ndi Asana 3, Exhale ndikubweretsa mwendo wanu wakumanja kutsogolo ndikuyesera kuti miyendo yanu ikhale yowongoka ndikusunga msana wanu. Asana iyi ndi imodzi mwazochepa zomwe zimathandizira kulimbitsa ma hamstrings (kumbuyo kwa miyendo yanu).

MFUNDO: Ndikofunikira kuti mupumule thupi lanu mukuchita asanana izi kuti muwonetsetse kuti magazi akuyenda bwino.

Asana 11 - Hastauttanasana (Raised Arms Pose)

Chithunzi: 123RF

Pumulani ndi kubwerera ku Pose 2, kuonetsetsa kuti mutambasula thupi lanu lonse - kuyambira zala zanu mpaka kumapeto kwa zala zanu.

MFUNDO: Mukamatambasula, onetsetsani kuti ma biceps anu amakhala pafupi ndi makutu anu, ndi mapewa anu ozungulira.

Asana 12 - Tadasana (Kuyimirira kapena Palm Tree Pose)

Chithunzi: 123RF

Pomaliza, tulutsani mpweya ndikubweretsa manja anu pansi.

MFUNDO: Pali zosiyana zambiri za Surya Namaskar. Kutsatira chimodzi ndikuchiyeserera tsiku lililonse kukuthandizani kuti muchepetse thupi mwachangu.

Surya Namaskar Kuchepetsa Kuwonda: FAQs

Q. Kodi Surya Namaskar ndi yokwanira kuchepetsa thupi?

KWA. Kuchita Surya Namaskar nthawi yomweyo tsiku lililonse kudzakuthandizani kuchepetsa thupi. Komabe, kuti mupeze zotsatira zabwino, phatikizani ndi machitidwe otenthetsera kutentha ndi machitidwe ena a yoga a wathunthu olimba zinachitikira .

Q. Kodi muyenera nthawi yochuluka bwanji kuti muyesere Surya Namaskar?

KWA. Poganizira kuzungulira kumodzi kwa Surya Namaskar kumatenga pafupifupi mphindi 3.5 mpaka 4, muyenera kupatula mphindi 40 patsiku, ndikuzichita masiku 6 pa sabata.

Werenganinso: Ubwino wa Surya Namaskar - Momwe Mungachitire

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Nditumizireni Imelo Onetsani Patsamba