1, Kuthamangira Zotsatira Zachangu, Kuchita masewera olimbitsa thupi kuti Muchepetse thupi

Anthu ambiri amasankha kuchitayogandi cholinga choyambirira chochepetsa thupi, nthawi zambiri ndi malingaliro osaleza mtima. Amakhulupirira kuti akamayeserera kwambiri, amapeza zotsatirapo zabwino, akumayembekezera kuti zinthu zidzawayendere bwino nthawi yomweyo. Komabe, sadziwa kuti zimenezi zingakhale zoopsa. Kumayambiriro koyambirira, thupi silinakhale ndi mphamvu zokwanira, ndipo kuchita tsiku ndi tsiku kumatha kusonkhanitsa kutopa, zomwe zimayambitsa kuvulala.

Anthu awa amangoyang'ana mbali imodzi ya yoga, kunyalanyaza tanthauzo lake - kukulitsa malingaliro amtendere.

Ochita masewera a yoga ayenera kufunafuna kudzikonza okha mwathupi, malingaliro, ndi mzimu. Mukachita yoga mokwanira, mudzapeza kusintha kwakukulu m'thupi lanu. Kusiya kuyang'ana pakuchita masewera olimbitsa thupi sikungochepetsa chiopsezo cha kuvulala komanso kumabweretsa kusintha kwenikweni m'moyo wanu.

2, Kutsindika Kwambiri Ma Backbends mu Yoga Poses

Kumbuyo kungakhale koopsa kwambiri. Pakapita nthawi, amatha kuwononga minyewa yofewa pakati pa vertebrae, ndipo ngati msana umangotambasulidwa mbali imodzi, kuyenda kwake kumalo ena kumatha kukhala koletsedwa.

Msanawu umakhala ndi ma vertebrae ambiri, ndipo musanaphunzire momwe mungayendetsere bwino thupi lanu, machitidwe obwerezabwereza kumbuyo nthawi zambiri amatsata vertebra yosinthika kwambiri, pamene ena amakhalabe osagwira ntchito. Tsogolo la vertebra yogwira ntchito mopitirira muyeso lingaganizidwe mosavuta.

3, Kumasuka Pamimba

Nthawikuchita yoga, kupuma koyenera kumafuna osati kungokokera mpweya m’chifuwa komanso kumva kufutukuka ndi kupindika kwa nthiti.

Ndi mpweya uliwonse, mutha kugwirizanitsa minofu ya m'mimba mwako pokokera mchombo wanu kumsana wanu. Pamene mukukoka mpweya, mudzaze chifuwa chanu ndi mpweya pamene minofu ya m'mimba mwako ikuphwa.

Kugwiritsa ntchito minofu yanu ya m'mimba panthawi yopuma sikumangokuthandizani kupuma moyenera komanso kumateteza msana wanu, kupewa kupweteka kapena kuvulala.

4, Kuvutana kosafunika

Zala zolimba zala, mapewa okwezeka, ndi zala zotumbululuka—zizindikiro zimenezi sizikusonyeza kumasuka, sichoncho?

Zina zolimba zimafuna mphamvu zonse za thupi ndi kuyang'ana, kugwira kwa mpweya usanu. Komabe, m’pofunika kukumbukira kupeŵa kukangana kosafunika m’thupi panthaŵi imeneyi.

Phumitsani minofu yanu mwachidwi popanda kulimbitsa thupi kwambiri. Dzikhulupirireni—mungathe kuchita zimenezo!

5, Kutambasula Minofu Mosasamala

Yogaamafuna kuti tiziika maganizo athu pa mpweya wathu ndi kukhala ndi chimwemwe chamkati.

Komabe, ngati muli ndi mpikisano wothamanga, mukhoza kukhala ndi chilakolako chosalamulirika choposa ena kapena kufanana ndi maonekedwe awo.

Izi zitha kuyambitsa zovuta za minofu. Pokonzekera, khalani mkati mwa malire anu.

Mukhoza kutsanzira ena, koma musawononge minofu yanu panthawiyi.

6, Kufuna Kukhala Wangwiro Koma Kuyesera Kusunga Mphamvu

Ambiriyogamaonekedwe angakhale ovuta, kusiya manja ndi miyendo yanu ikugwedezeka, thupi lanu silikugwirizana mokwanira. Okonda Yoga amatha kuda nkhawa kuti mawonekedwe awo akuwoneka movutikira pomwe akuyembekezeranso kusunga mphamvu ndikupumula pambuyo pake. Chotsatira chake, thupi mwachibadwa limasunthira ku njira yopulumutsira mphamvu, kupangitsa kuti mawonekedwewo awoneke ngati olondola kunja, koma zenizeni, mbali zambiri sizimachitidwa molimba chifukwa cha zosintha zopulumutsa.

Pakapita nthawi, mafupa amatha kupirira kupanikizika kosafunikira, zomwe zimapangitsa kuti zikhale zovuta kusangalala ndi mapindu a yoga komanso kuyambitsa mavuto ena.

Popeza yoga ndi yathanzi, munthu ayenera kudzipereka kuchita masewera olimbitsa thupi ndikuchita khama. Kutuluka thukuta ndi mbali ya malingaliro ochita bwino. M'malo moganiza zosunga mphamvu, yang'anani

7, Kugogomezera Kwambiri Kutambasula

Kutambasula ndi ntchito yaikulu yolimbitsa thupi. Kutambasula pang'ono kumapangitsa kuti minofu ya thupi ikhale yachinyamata komanso yamphamvu pamene kumalimbikitsa kuyenda kwa magazi.

Komabe, anthu ambiri amakhulupirira molakwa zimenezoyogazimangokhudza kutambasula kwambiri, zomwe sizolondola. Yoga imaphatikizapo masewero olimbitsa thupi ambiri, koma kutambasula ndi chimodzi mwazinthu zake zambiri. Iwo omwe amaganiza kuti yoga ndi yongotambasula nthawi zambiri amakulitsa matupi awo, kumasula mitsempha yawo mosadziwa. Izi zingayambitse kupweteka kosalekeza popanda kumvetsetsa chifukwa chake.

Choncho, peŵani kuika maganizo pa kutambasula. Ndikofunikira kupeza mphunzitsi wabwino ndi kuyeseza pang’onopang’ono, kulola kuti thupi likule bwino.

8, Kutuluka Thukuta Kwambiri NthawiYoga

Chenjezo lofunikira lakale lokhudza yoga ndikuti muyenera kupewa zolemba musanayambe komanso mukamaliza kuchita. Mukatuluka thukuta ndipo pores ali otseguka, kukumana ndi mphepo kungayambitse matenda obwera chifukwa cha kuzizira. Mu thupi lathanzi, pores mwamsanga pafupi kuteteza thupi. Ngati thukuta likhalabe pakhungu ndipo silituluka, limatha kufalikira kudzera munjira zina. Thukuta ili, pokhala mtundu wa zinyalala m'malo mwa madzi oyera, limatha kulowa m'maselo ndipo likhoza kukhala gwero lazovuta zaumoyo.

9, Pangani Zolimbitsa Thupi Pamimba Yopanda kanthu ndipo Idyani Mukangomaliza Kuyeserera

Ndikoyenera kuchita yoga pamimba yopanda kanthu. Ngati mumakonda zamasamba, ndi bwino kudikirira maola 2.5 mpaka 3 mutadya musanayese; ngati mumadya nyama, dikirani maola 3.5 mpaka 4.

Komabe, kudya zipatso zochepa kapena kapu ya mkaka nthawi zambiri ndikwabwino, makamaka kwa omwe ali ndi shuga wotsika m'magazi omwe angafunike shuga pang'ono asanaphunzire.

Kudya mwamsanga mukangomaliza yoga sikulakwa; ndi bwino kudikirira mphindi 30 musanadye.

10, Kukhulupirira zimenezoYoga'sCore imangokhudza Asas

Maonekedwe a yoga ndi gawo laling'ono chabe la yoga; kusinkhasinkha ndi kupuma ndi mbali zofunika kwambiri.

Kuphatikiza apo, zopindulitsa za yoga sizimatheka mu ola limodzi lokha loyeserera koma zimakhazikika maora ena 23 atsiku. Zozama za yoga zagona pothandiza anthu kukhala ndi moyo wathanzi komanso wabwino.

Kuyang'ana pazowoneka sikulakwa, koma ndikofunikiranso kulabadira kupuma ndi kusinkhasinkha. Kunyalanyaza izi kumachepetsa mawonekedwe a yoga ku masewera olimbitsa thupi kapena zidule.

Kodi mwakumanapo ndi misampha khumi iyi muzochita zanu za yoga? Pozindikira ndikupewa zolakwika zomwe wambazi, mutha kupititsa patsogolo luso lanu la yoga ndikupeza zotsatira zabwino.