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Kodi mukumva kutopa kwambiri kapena kutopa mutangoyenda pang'ono? Kapena, ola limodzi kapena awiri kuntchito kwanu kenako mwadzidzidzi mumayamba kutopa. Izi ndichifukwa choti mulibe mphamvu. Ngati ndinu m'modzi mwa iwo omwe agwera mgululi ndiye nayi yankho kwa inu lomwe limathandizadi.
Zachidziwikire kuti mwina mudamvapo za yoga asanas yochiza matenda ena monga vuto la kupuma kapena migraine. Koma palinso ma yoga asanas omwe amathandizira kukulitsa mphamvu zanu ndikuletsa kuti munthu asatope.
Komanso Werengani: Yoga Kuchepetsa Kupanikizika
Chifukwa chake lero m'nkhaniyi tikambirana momwe tingathetsere kutopa ndikumenya kutopa ndi yoga asanas.
Nchiyani chimapangitsa kuti munthu atope? Thupi likasowa mpweya wokwanira, ziwalo ndi ziwalo za thupi sizimagwira bwino ntchito. Izi zimabweretsa kutopa ndi kutopa.
Kuyambira kale yoga anali kuchitira zinthu ngati izi. Chifukwa chake, nayi mndandanda wa ma yoga asanas omwe amathandiza kuthana ndi kutopa ndi kutopa moyenera. Onani.
1. Setubandhasana (Bridge Pose)
Ndondomeko ndi ndondomeko yochitira Setubandhasana:
a. Gona kwathunthu kumbuyo kwako ndikupinda mawondo ako.
b. Ikani mikono yanu mbali zonse ndi mitengo yakanja ikuyang'ana pansi.
c. Pepani pang'onopang'ono kumbuyo kwanu mpaka chibwano chanu chikugwira pachifuwa.
d. Onetsetsani kuti ntchafu zonse ndizofanana.
e. Sungani thupi ndikugwiritsabe malowo kwa masekondi ochepa.
2. Ustrasana (Kuthamira Ngamila)
Ndondomeko ndi ndondomeko kuti muchite Ustrasana:
a. Gwadani pansi. Sungani manja anu kumbuyo kwa mafupa anu a m'manja ndi zikhatho zanu zogwirizira m'chiuno.
b. Pepani mchira wanu chakumapeto kwa malo anu osungira thupi ndipo onetsetsani kuti mukumva kukoka panyanja.
c. Pepani pang'onopang'ono mutakweza mutu wanu ndi mikono yanu ndikugwira phazi lanu ndi manja.
d. Onetsetsani kuti simukugwedeza khosi.
e. Gwirani pamalowo kwa masekondi pafupifupi 30-40 kenako ndikutuluka pang'onopang'ono.
3. Supta Virasana (Wopumira Pa Hero Pose)
Ndondomeko ndi ndondomeko yochitira Supta Virasana:
a. Gwadirani pamphasa ndi manja anu mbali zonse ziwiri za ntchafu.
b. Gona pansi kumbuyo pansi ndikupuma kwambiri.
c. Siyani kulemera kwanu m'manja. Kenaka sinthani thupi pang'onopang'ono mpaka m'zigongono ndi mikono.
d. Pepani manja anu kumbuyo ndi matako anu ndipo kumbuyo kwanu kukankhire pansi kumunsi kwa mchira.
e. Gwirani pamalowo kwa mphindi zochepa kenako mutuluke.
4.Shalabhasana (Dzombe Lofunika)
Ndondomeko ndi ndondomeko yochitira Shalabhasana:
a. Gona ndi mimba yako pansi, zala zakuthwa pansi ndi chibwano zokhazikika pansi.
b. Sungani mawondo anu ndi zigongono mowongoka.
c. Pumirani kwambiri ndikukweza pang'onopang'ono chifuwa, mikono, miyendo ndi ntchafu zanu pansi.
d. Pang'ono ndi pang'ono, tambasulani manja anu ndi miyendo momwe mungathere.
e. Gwiritsitsani malo kwa masekondi ochepa. Exhale ndikubwerera kumalo abwinobwino.
f. Chitani izi 3-4 nthawi.
