Tiyeni tiyambire ndi kutentha
Musanayambe kuchita masewera olimbitsa thupi kuti mufike pamimba, perekani pang'ono. Awa ndi otsetsereka, otsetsereka a thunthu ndi chiuno chake. Izi zikhoza kukhala malipiro abwino, omwe amadziwika kwa ife kuchokera ku maphunziro a zakuthupi kapena zovuta za asanas apadera.
Masamba kuti akwaniritse mimba yakuphwa
Pofuna kulimbitsa minofu ya m'mimba, muyenera kugwiritsa ntchito maudindo apansi, mwachitsanzo, omwe ali ndi mutu pansi pa mapazi. Zotsatira zabwino zimapindula pogwiritsira ntchito dzanja, kapena pamutu, koma mutu uyenera kuchepetsedwa. Kupanga etysyllabic asanas si kophweka, chifukwa ichi muyenera kuphunzitsa kwa zaka zambiri, kukhala ndi ankhondo amphamvu ndi zida zogonera. Palinso zovuta zovuta, monga, mwachitsanzo, kandulo.
Chisanu
- Ikani bulangeti pansi, ugone pansi ndi kusuntha mpando, tambasula manja ako pamwamba pa mutu wako, koma kuti palinso zitsamba pansi pa mpando wa mpando. Mutu ndi gawo la khosi liyenera kukhala kumbuyo kwa bulangeti pansi.
- Kenaka muweramitse pamapiko anu ndikuwaponyera pachifuwa chanu.
- Kenaka yongolani miyendo yanu ndikunyamulira, matako ndi manja anu.
- Pewani kumbuyo kumbuyo, kuthandizira manja, kuchepetsa miyendo pamutu mwanu, wotsamira zala zanu pa mpando ndi zala zanu. Msana umayenera kuwongoledwa kwathunthu.
- Chotsani izi ndikukhala pamenepo kwa mphindi zitatu.
- Yesetsani kuwongolera miyendo yanu, malowo ayenera kukhazikika. Muyenera kuima pamapanga ndi mapewa anu, kumuthandizani kumbuyo kwanu ndi manja anu. Khalani mumsasa kwa mphindi zisanu, pang'onopang'ono muzitsitsa miyendo yanu pansi.
Kuchita masewera olimbitsa thupi pamtundu umenewu kumatchedwa mtengo wa birch. Ikhoza kupereka thupi la mimba ndi zothandiza zambiri.
Kuthandiza kuchotsa mafuta ochulukira m'mimba, asanas opotoka amaika kupsinjika m'mimba. Mitundu ya thunthu imakhudza mtundu wa asanas.
Uttanasana
- Imani molunjika, miyendo iyenera kukhazikitsidwa pang'ono
- Ikani maondo, mutambasule minofu, ndi kukoka makapu a mawondo mmwamba.
- Lembani - kwezani manja anu molunjika
- Ng'ombe zogwiritsira ntchito zida ndikugwiritsanso zida
- Lembani thunthu ndikulitsitsa pansi, ndi pamphumi kuyesera kugwira mawondo
- Mu malo amenewa, khululukirani maminiti atatu, yang'anizani mawondo anu molunjika, ndipo mutchepetse mutu wanu ndi zitsulo mochepa.
Zochita izi zidzatambasula minofu yambuyo ndi kulimbitsa minofu ya m'mimba. Ndi zonse izi, ziwalo zonse za m'mimba mderalo zimatsitsimutsidwa ndi kubwezeretsedwa. Kuwonongeka kwa uttananswa nthawi zonse kudzakuthandizani kupanga chiwerengero chanu mofanana ndikuthandizira mafuta oyaka.
JanuShirshasana
- Khalani pa bulangeti, yongolani phazi lanu lakumanzere. Mwendo wakumanja pa bondo la mawondo, onetsetsani phazi lanu kuti lisagwedezeke.
- Mukalumikiza, kwezani manja anu mmwamba, ndipo pumphuno mutha kudalira, mutenge phazi lakumanzere.
- Sungani mwendo wanu molunjika, ndikuyesera kukhudza mphumi yanu pa bondo lanu. Ngati simungathe kukhudza mapazi ndi manja anu, gwiritsani ntchito lamba. Gwirani izo mwa phazi, mutagwira m'mphepete.
- Konzani mu dziko lino kwa mphindi, kenaka kambiranani zochitika zomwezo ndi chilakolako cha mwendo wamanja.
Ichi chisanawathandize kulimbikitsa ntchito yachibadwa ya ntchentche ndi chiwindi, izi zidzasinthira chimbudzi chanu. Pochita izi, mumalimbitsa minofu ndi mimba. Mukakonza msana wanu - makina osindikizira amasinthasintha ndipo mafuta amatha kutaya.
Koma kuti mukwaniritse mimba yakuphatikizani muyenera kutsata ndondomeko ya machitidwe oyambirira ndi kutsindika pamasewero, iwo ali ndi cholinga chomaliza pakukwaniritsa mimba yakuda.
UrdhvaPrasarita Padasana
- Lembani kumbuyo kwanu ndipo yongolani miyendo yanu. Manja akukwezera pamwamba pa mutu wanu, ndikukankhira mbali zakunja za manja anu pansi.
- Ndi kuusa moyo, kwezani miyendo yanu yolunjika madigiri khumi ndi asanu kuchokera pansi, kukonza malo asanu mpweya ndi kutuluka. Ikani mapazi anu pansi. Mukapuma, mimba imayenera kubwezeretsedwa. Kutuluka ndi kutuluka kumakhala kosasunthika, mopanda kupuma kupuma. Bwerezani zochitika izi zisanu kapena khumi.
- Mukalumikiza, kwezani miyendo yanu yolunjika masentimite makumi asanu ndi limodzi kuchokera pansi ndikupita pansi pang'onopang'ono. Yesani kupanga mlingo wotsiriza asanu masentimita kuchokera pansi, m'mimba minofu ikugwira ntchito mochuluka. Khalani pamalo amenewa kwa mphindi zisanu ndi zisanu ndi zisanu ndi ziwiri zowonjezera mpweya. Bwerezani zochitika izi zisanu kapena khumi.
Kuchita izi musanayambe, onetsetsani kuti chiuno chikugwedezeka pansi, osati kumbuyo kwa mpweya ndi miyendo yolunjika. Ngati chiuno chichotsedwa pansi, mutha kuchepetsa zotsatira za chipatala ichi, komanso mutha kuwononga msana ndi kuchepetsa mmbuyo.
Pose la Ladya kapena Navasana
- Khalani pansi, sungani miyendo yanu pamodzi. Yambani mapewa anu, yongolani kumbuyo kwanu, gwirani pansi ndi manja anu.
- Ndi kutulutsa mpweya, umapindika thupi kutsogolo, hafu imaweramitsa miyendo ndikutsitsa pansi. Yesani kuwongolera miyendo yanu, ndikugwirani m'manja mwanu.
- Mu malo amenewa, gwiritsani ntchito maulendo asanu kapena asanu ndi atatu ozizira. Mankhwala apansi, sungani pang'ono ndikuchitiranso zofanana nthawi zisanu.
- Kenaka bwererani kumbuyo komwe, manja ali pafupi kumutu, miyendo molunjika. Thupi liyenera kufanana ndi Chilatini V. Mapazi ali pamwamba pa mutu, kumbuyo kuli kolunjika, thorax ikupita patsogolo.
- Konzani malo awa kwa mpweya asanu kapena asanu ndi atatu. Mukamasuntha, sungani minofu yanu ndikutenga malo oyambirira. Bwerezani ntchitoyi katatu.
Pogwiritsa ntchito zisanu, mukhoza kutulutsa makina osindikizira ndi kusintha ntchito ya m'mimba ndi m'matumbo. Mtolo wolimba woterewu umathandiza kuwotcha mafuta m'chiuno. Koma kumbukirani, muyenera kusamala kwambiri ndipo musadwale, chifukwa mungathe kutambasula msana wanu, ndikuwongolera mphamvu za thupi lanu.
Moyo wamakono uli wodzaza ndi nkhawa, ndipo tikuyenera kubwezeretsa mphamvu zathu, kuchotsa zotsatira za nkhawa. Yoga ndi mankhwala abwino kwambiri kuchokera ku mavuto awa. Mukhoza kusinkhasinkha, kumvetsera nyimbo zosangalatsa komanso kuchita masewera olimbitsa mtendere ndi chiyanjano chamkati. Ndikofunika kuchita izi molondola komanso tsiku ndi tsiku.