Ngati mukufuna kukonda kulemera ndi kuthandizidwa ndi yoga, muyenera kukhala okonzekera ntchito yaikulu. Chowonadi ndi chakuti masewerowa samangothandiza kuti awonongeke kulemera kolemera, koma kuti athandizire zotsatira zomwe zapindula kwa nthawi yaitali. Muyenera kuyesetsa nthawi zonse komanso mozama, mwa njira iyi mudzatha kuyang'ana kusintha kwabwino. Kwa inu, metabolism idzasinthidwa, zamoyo zonse zidzachotsedwa ku slags ndi poizoni, kuyamwa ndi kupuma kumawongolera kwambiri.
Yoga zovuta kulemera
Zimadziwika kuti yoga ili ndi asanas. Zochita izi, zochitika zomwe zimagwira bwino ntchito yochepetsetsa. Pali zambiri, koma tikukupatsani inu zogwira mtima kwambiri. Mukawadziwa bwino, mukhoza kupita ku zovuta zambiri. Koma kumbukirani, yoga ndi ntchito yomwe imasintha thupi, koma malingaliro, kotero khalani okonzekera kusintha kwakukulu, kusinthika. Muyenera kuphatikiza njira zopuma bwino ndi zochitika zogwirira ntchito.
Njira ya kupuma yoga yolemera
Ntchitoyi imatchedwa kapalabhati. Kuti muchite bwino muyenera kuimirira, ikani mapazi anu m'kati mwa mapewa anu ndi kuwongolera msana wanu. Kuwombera mwakachetechete ndi mphuno, panthawi imodzimodzimodzi. Gwiritsani mpweya kwa masekondi angapo ndipo tulukani mwakachetechete. Bweretsani ntchitoyi nthawi pafupifupi 50. Ndi phunziro lirilonse, yonjezerani kuchuluka kwa kupuma, kufikira maulendo 100. Yesetsani kuti thupi lanu lisasunthike pa zochitikazo, kupatula pamimba.
Kumbukirani! Yoga ndizosangalatsa. Yesetsani kusangalala ndi masewera olimbitsa thupi, kuti muthe kukwanitsa zolinga zanu ndi kupeza mgwirizano.
Masaga a yoga kulemera
Tikukupatsani ma asanas angapo, omwe angakuthandizeni kuti muwonongeke kulemera kwabwino.
Uttanasana
Yambani ndi masewera olimbitsa thupi omwe amathandiza kuchotsa ziwalo m'mimba. Pa nthawi imodzimodziyo, izi zidzakuthandizani kuti mukhale ndi zakudya zamagetsi. Dzina lake ndi Uttanasana, kutanthauza "kutambasula kwambiri".
Khalani pa malo omwewo monga nthawi ya kupuma, kwezani manja anu pamwamba pa mutu wanu ndi kutambasula momwe mungathere. Pakati pa masewero olimbitsa thupi, musamang'ambe zidendene kuchokera pansi, mutambasula msana. Musaiwale kupuma bwino. Dulani, kwezani manja anu, kutuluka kwa nthawi yaitali - kutambasula.
Musayime kugwada pansi ndikuyika manja anu pansi. Ayenera kukhala ofanana ndi mapazi. Ngati simungathe kufika pansi, gwirani mwendo wakumunsi ndikupitiriza kutambasula. Kuti mutulukemo mu chipinda chachitsulo ndikukwera mmwamba, manja otsika.
Virabhadrasana II
Izi ndizochita masewero olimbitsa thupi omwe angakuthandizeni kulimbikitsa mapazi ndi manja. Zimakhudza kwambiri minofu ya kumbuyo ndipo zimachotsa kuchotsa m'mimba.
Khalani muima pose. Dumpha pang'ono ndi kufalitsa miyendo yanu mtunda wa masentimita 130 kuchokera wina ndi mnzake. Pambuyo pake, ikani manja anu kumbali. Manjawa ayenera kuyang'ana pansi. Tembenuzani phazi lamanja kumanja, liyenera kukhala labwino. Dzendo lakumanzere limangotembenukira pang'ono. Chifukwa chake, ayenera kukhala pamzere wofanana. Lendo lamanja ndi lopangidwa kuti likhale lozungulira. Tembenuzani mutu wanu ku dzanja lanu ndikuyang'ana patali. Konzani mphindi. Bwerezaninso chimodzimodzi kumbali inayo.
Vasishthasana
Zochitazo zimaphunzitsa minofu ya m'mimba ya oblique. Zimakhudza kwambiri maonekedwe a manja ndi mapazi.
Konzani mphasa ndikuphunzitsanso kumanzere kwanu. Dzanja lamanja liyenera kukhala pamwamba pa dzanja lamanzere, ndipo dzanja likhale pa ntchafu. Ikani dzanja lanu lamanzere pansi ndi dzanja lanu, pansi pa phewa lanu. Tsopano mukufunika kukweza mbali ya pamwambayi. Pukutani mchiuno kuchokera pansi ndikugwiritsitsa, katsamira kumanja ndi kumanzere. Mukangokonza malo, kwezani dzanja lanu lakumanja, kukoka m'mimba mwako, ndi kukokera pamphuno. Chitani ichi pamaso pazinthu zonse ziwiri.
Utkitasana
Zochita zolimbitsa thupi kuti zikhazikike m'chiuno ndi miyendo. Amalimbikitsa kwambiri kukula kwa minofu ndi mimba.
Njira yosavuta yogwiritsira ntchito, koma zovuta zolimbitsa thupi. Imani pa mapazi anu ndipo muwaike pambali ya pelvis yanu. Kwezani manja anu mmwamba. Gwiritsani manjawo. Zonsezi ziyenera kuchitidwa mwa kudzoza. Kenaka timapuma, timapondaponda ndikudula mpaka chiuno chimakhala chofanana. Kuchokera kumbali ya zikumbutso zikukumbutsani, ngati kuti mutakhala pa mpando. Musang'ambe zidendene zanu pansi. Lembani pang'ono ndi kutseka kwa masekondi 30. Bwerezani zochitika kangapo.
Shalabhasana
Kuchita masewera olimbitsa thupi pofuna kulimbikitsa kumbuyo komanso kusintha kamvekedwe ka zakudya.
Muyenera kunama pamimba mwanu. Manja amakoka ndikukankhira mpaka m'chiuno, kukanikiza miyendo wina ndi mnzake. Lembani mofulumira ndi kutulutsa, imitsani miyendo yanu ndi chifuwa mokweza momwe mungathere. Yesetsani kukhudza mimba pansi.
Paripurna Navasana
Kuchita masewera olimbitsa thupi kumathandiza kulimbitsa minofu ya m'mimba, komanso kumakhudza kwambiri ntchito ya m'mimba.
Asana akukhala, akugwada ndi kuika pansi pa phazi. Pumirani ndi kudalira mmbuyo madigiri 60. Yesani kubweza msana wanu, simukusowa. Kutulutsa mpweya kumayendetsa miyendo yanu ndikuwanyamulira pamlingo wamaso. Panthawiyi, konzani mpangidwe wa masekondi 30.
Chaturanga Dandasana
Asana pofuna kupweteka mimba - amamva minofu ndikupanga malo.
Kuti muchite, muyenera kuyendayenda ndikugona pamimba. Ikani manja anu pansi pafupi ndi chifuwa chanu. Zolemba zazing'ono ziyenera kutsogozedwa, ndipo miyendo idzafalikira. Lembani mofulumira ndi kutulutsa mwa kukweza thupi mmwamba ndi manja anu. Malo a thupi ayenera kukhala ofanana ndi pansi. Yesetsani kugwada, ndikofunika kuti thupi likhale lolunjika ndipo palibe vuto kuti mugwada. Dzipereke kwa nthawi yomwe mungathe.
Bhujangasana
Imodzi mwa asanasane yogwiritsira ntchito kulimbikitsa msana. Amakhudza mwangwiro minofu yakuya kumbuyo.
Kuti muchite izi, khalani pamalo omwewo - kugona pansi. Manja manja awo pansi pa chifuwa cha chifuwa. Sungani ndi kukweza thupi, kudalira manja owongoka. Kutulutsa thupi, yesani kukoka chifuwa kupita patsogolo momwe mungathere. Pa nthawi yomweyo, tenga mapewa anu mmbuyo ndi pansi.
Adho Mukha Shvanasana
Asana amathandiza thupi lonse, komanso amalimbitsa miyendo.
Landirani zovuta pazinayi zonse. Ikani manja anu pafupi ndi mapewa anu ndi kuwakoka iwo patsogolo. Kupuma mwamphamvu. Kutsegula, yongolani miyendo yanu. Kokani khokiti mpaka padenga ndikutambasula msana wanu. Zitsulo ndi mitengo ya palmu ziyenera kukhala pansi. Konzani masekondi 30.
Shavasana
Pambuyo lakumbuyo kwa chipangizo chochepetsetsacho chakonzedwa kuti chitonthoze kwathunthu magulu a minofu.
Kuti muchite izi, muyenera kumagona kumbuyo kwanu ndikuyala manja ndi miyendo yanu. Iwo sayenera kukhudzana wina ndi mzake. Mitengo imakwera padenga, yang'anani maso anu ndipo yesetsani kumasuka. Taganizirani momwe gawo lirilonse la thupi lanu limakhalira. Lembani muyiyi kwa mphindi khumi ndi zisanu.
Kuwonongeka kwa asanasatiyi kuti mukhale wolemera kwambiri mwamsanga kukupatsani zotsatira zomwe mukufuna. Ngati mumaphatikizapo masewera olimbitsa thupi ndi zakudya zoyenera komanso kuyenda tsiku ndi tsiku, mutha kusangalala ndi thupi lokongola komanso lolimba, komanso kuwonjezera pa thanzi lanu.