Timapititsa patsogolo kagayidwe kameneka
Yoga imathandiza kuti muchepetse thupi chifukwa cha normalization ya metabolism. Izi sizikutanthauza kugwiritsira ntchito zakudya zopatsa mphamvu komanso kumakhudza thupi, koma potengera dongosolo la endocrine ngati lonse. Mu yoga, pali asanas ambiri omwe amakhudza mahomoni ndi zachiwerewere, adrenal glands, chithokomiro gland. Panthawi yophedwa kwa asanas, iwo "amasambidwa" ndipo amalandira mpweya wabwino wa oxygen. Chifukwa cha zovuta za yoga zimathandiza kubwezeretsa mphamvu ya metabolism. Zotsatira zogwira mtima kwambiri zomwe zimakhudza chithokomiro ndikuyambitsa kagayidwe ka shuga zimasinthidwa. Sarvan-gassan, shershasana, halasana - omwe amapezeka pamene miyendo ili pamwamba.
Matenda a thupi
Mchitidwe wa yoga ndi kayendetsedwe kake, kutanthauza, kuchitapo kanthu komwe kumakhudza chiwerengerocho. Ma asana ena amatha kugwiritsidwa ntchito popanga malo enieni. Izi ndi ma asanas pamasindikizidwe, ndi maimidwe ambiri pamtunda. Pambuyo pa zonse, muyenera kusunga mpweya kuyambira masekondi 30 mpaka theka ndi theka mphindi. Zochita zoterezi zimaphunzitsa thupi ndi mtima bwino kuposa mphindi 40. Komabe, musaiwale kuti yoga siyimirire, ndipo sipangakhale minofu yoposa. Pochita masewera olimbitsa thupi, thupi silikupweteka, ngakhale minofu ikugwira ntchito mwamphamvu. Pogwiritsa ntchito malo osazolowereka, thupi lathu limapweteka. Ntchito yanu ndikumvetsa kuti minofu ndi yotani, chifukwa amagwira ntchito (pochita mphamvu asana), ndi zomwe zili "kwa kampani". Gulu lotsiriza la minofu ndipo mukusowa kutsogolera njira yachisangalalo.
Chaturangadand-asana
Lembani pansi, mitengo ya palmu pansi pa chifuwa, miyendo pang'ono. Pumphuno, tukutsani thupi masentimita angapo mmwamba, ndikugogomeza pa manja ndi zala. Thupi likufanana ndi pansi, mawondo amafupa.
Vrksh-asana
Imani bwino, miyendo pamodzi, zazikulu ndi zidendene zithandizane. Lembani mwendo wakumanzere ndikuyika phazi kumathyo lamanja, zala "zikuwoneka". Kuyanjana pa mwendo wakumanja, kwezani manja otambasula mmwamba: mitengo ya palmu pamodzi, kumakutu m'makutu. Sungani phokoso kwa masekondi angapo. Kawirikawiri timalota pamene thupi lathu silifunika kuchepetsa kulemera: thanzi ndilobwino. Pankhaniyi, yoga idzakhala yopanda mphamvu.
- Masanasana olimbitsa makina
Paripurna Navasana
Khalani molunjika, miyendo imatambasula patsogolo. Sungani thunthu kumbuyo chammbuyo, mukukweza miyendo yonse. Sungani pa matako. Gwirani manja anu patsogolo, kufanana ndi pansi, mitengo ya kanjedza kwa wina ndi mzake. Kupuma ndendende.
Ardha Navasana
Khala pansi, kukoka miyendo patsogolo. Pewani zala zanu ndi kuziyika kumbuyo kwa mutu wanu. Exhale ndi kuyendetsa thupi, pamene mukukwezetsa miyendo yanu, mawondo anu ali ovuta. Sungani pa matako. Sungani mapazi anu pa ngodya ya madigiri 30-35 kuchokera pansi.
- Masanasana olimbitsa ubuno ndi miyendo
Utthita tricon asana
Imani bwino. Pa kudzoza, dumphirani patalipatali, ndipo tambasulani manja anu kumbali za mzere wa phewa. Tembenuzani phazi lamanja la 90 madigiri kumanja. Sungani thunthu kumanja. Gwirani dzanja lamanja ndi bondo labwino, ndipo yesani mkono wakumanzere. Yang'anani pa zala za dzanja lanu lamanzere.
Virabhadr-asana
Imani bwino. Pa kudzoza, tambasula pang'onopang'ono ndi kutambasula manja anu kumbali kumbali ya phewa, mitengo ya kanjedza. Kwezani manja anu pamwamba pa mutu wanu ndi kuwagwirizanitsa. Tembenuzani mwendo wamanja ndi msoko kumanja ndi madigiri 90. Kutsegula, gwedezani mabedi 90.
Kukonza chakudya
Mphunzitsi wanzeru wa yoga sadzaika mikhalidwe yoyipa kwa oyamba kumene, kuwaletsa kuti adye zakudya zina. Izi sizingowonjezereka chifukwa pambuyo pa miyezi ingapo ya kuphunzitsa nthawi zonse chakudya chanu chiyamba kusintha mwaokha. Mudzayamba kuona kuti ndi zinthu ziti zomwe zimakupatsani mphamvu ndi ubwino, ndipo zimasiya chinthu china koma mphamvu yokoka m'mimba. Pang'onopang'ono, mbewu zina, masamba ndi zipatso zidzawonekera pazomwe mumasankha, ndipo nyama ndi zamzitini zimakhala zochepa kwambiri. N'zotheka kuti pamapeto pake mutembenukira ku zakudya zamasamba. Konzekerani kuti mutha kumwa mowa kwambiri, kapena kuchepetsa ntchito yake. Ndipo izi ndi zopindulitsa kwa chiwerengerocho, chifukwa chakumwa chakumwa - chimodzi mwa zakudya zakuthambo kwambiri.
Agnisara Kriya (njira ya "kuyeretsedwa ndi moto")
Njira imeneyi imayambitsa matenda ndi chiwindi, zimakulolani kudya pang'ono, pamene mutenga zakudya zambiri. Khalani pansi, monga momwe zasonyezera mu chithunzi. Gwirani chingwe chanu mwamphamvu pachifuwa chanu ndi kutulutsa mwamphamvu. Kachiwiri kawiri kawiri ndi 25, ndikuthamanga m'mimba. Pewani pang'onong'ono ndi kupitanso mwamphamvu. Bweretsani kayendedwe kawiri katatu. Pakutha tsiku, pamene simukufunikira kuthamanga paliponse, simukukonzekera misonkhano ndi abwenzi ndi chakudya chamadzulo kwa achibale anu, kukana "dongosolo la chakudya chamadzulo-chakudya chamadzulo". Valani tebulo mbale zingapo ndi zitsamba, masamba, zipatso, mtedza, zipatso zouma. Masana, tengani zonse zomwe mukufuna ndi chakudya. Musaiwale kupereka thupi ndi madzi - tiyi kapena tiyi wobiriwira. Uwu ndi mwayi waukulu wopatsa thupi kupuma kuchokera ku chakudya cholemetsa. Pitirizani kutsatira mfundo iyi: mungathe kudya chilichonse chimene mukufuna, komanso nthawi zonse mukafuna. Zingakhale zovuta kumvetsetsa kwa iwo omwe amagwiritsidwa ntchito kuti azidyera ndi kudzipatula okha mu chirichonse. "Kodi izi" zonse "zili bwanji? Ndipo ngati ndikufuna kudya mkate wonse usiku? "Ndikhulupirire, ngati mutayamba m'mawa ndi yoga, simungaufune. Pamene mutha kudya zonse komanso nthawi zonse, palibe chifukwa chodyera.
Zochitika za woyambitsa mu yoga
Phunziro limodzi, simungadziwe ngati yoga yochepetsetsa ndi yabwino kwa inu kapena ndi nthawi yopita ku Latin. Yambitsani yoga kwa mwezi umodzi.
Lowani ku sukulu ya yoga
Ngati mulibe mwayi wopita ku sukulu, mukhoza kuchita yoga nokha pogwiritsa ntchito kanema. Koma pa nthawi yoyamba, ndibwino kuti muzichita nawo mphunzitsi yemwe angakuthandizeni kukhazikitsa mapulogalamu abwino, ndikuphunzitseni momwe mungapangire asanas ndi kupuma. Kawirikawiri kuchokera kunja mukhoza kufufuza momwe mumayendera molondola.
Chitani nthawi zonse
Ziri bwino tsiku ndi tsiku. Pulogalamu yoyenera ikuwoneka ngati iyi: kamodzi kapena kawiri pamlungu mukugwira nawo ntchitoyi, ndipo masiku otsalawo mumakhala kunyumba kwanu. Chabwino, ngati mutenga mitundu iwiri ya pulogalamu: malizitsani (kuchokera pa ola limodzi) ndi lalifupi (kwa mphindi 30).
Musati mudikire zotsatira zofulumira
Simudzataya thupi, ndipo thupi lanu silidzasintha pambuyo pa magawo angapo. Koma mwezi umodzi mwadzidzidzi mukuzindikira kuti pali kusintha. Ngakhale ngati mwakhala mukuchita nawo maseŵera musanayambe, mudzawona kuti thupi lakhala loyenera. Pang'onopang'ono, mudzayamba kulemera, ngakhale kuti mukuwoneka kuti simunapange khama lapadera kuti muchite izi.
Phunzirani kumvetsera thupi lanu
Odwala, omwe adaphunzira za zakudya zomwe ana amakonda, anafika pozindikira kuti ana osapitirira chaka chimodzi kuchokera ku zinthu zosiyanasiyana moyenera amasankha zomwe akufunikira. Koma zaka zitatu zatha kale mphamvuyi. Tinayiwala momwe tingamvere zomwe tikufunikira. Mvetserani ku thupi lanu - ichi ndi chinsinsi cha kupambana.