** vajrasana (thunderbolt puse) **
Khalani pamalo abwino ndi matako anu akupumira zidendene zanu.
Onetsetsani kuti zala zanu zazikulu sizikukula.
Ikani manja anu pang'ono pa ntchafu zanu, ndikupanga bwalo ndi chala chanu komanso zala zanu zonse.
** Ubwino: **
- Vajrasana ndi malo ogwirira ntchito omwe amakhala mu yoga ndi kusinkhasinkha, komwe kumatha kupweteka kwambiri matenda a sciaticka.
- Zimathandizira kutontholetsa mtima ndikulimbikitsa mtendere, makamaka zopindulitsa pambuyo pa chakudya kuti chimbudzi.
- imatha kuthana ndi zilonda zam'mimba, m'mimba kwambiri acid, ndi zovuta zina zam'mimba.
- Mashes ndikulimbikitsa mitsempha yolumikizidwa ndi ziwalo zoberekera, zopindulitsa kwa abambo omwe ali ndi ma testicles otupa chifukwa cha kutuluka kwa magazi kwambiri.
- bwino amateteza Hernias ndipo ndi masewera olimbitsa thupi olimbitsa thupi, kulimbikitsa minofu ya m'chiuno.
** siddhasana (adpt pose) **
Khala ndi miyendo yonse iwiri yotambasulidwa, bedi bondo lamanzere, ndikuyika chidendene ku Perseum kumanja.
Gwirani bondo lamanja, gwiritsitsani phewa lakumanzere, ndikukoka thupi, ndikuyika chidendene ku Perseum kumanzere.
Ikani zala za miyendo yonse pakati pa ntchafu ndi ana a ng'ombe. Pangani bwalo ndi zala zanu ndikuyika maondo anu.
** Ubwino: **
- Kumawonjezera chidwi chachikulu komanso kusinkhasinkha bwino.
- Amasinthasinthasintha kwa sipanja komanso thanzi.
- imalimbikitsa mwakuthupi komanso malingaliro amkati.
** Sukhasana (Mosavuta) **
Khalani ndi miyendo yonse iwiri yotambalala, pindani bondo lamanja, ndipo ikani chidendene pafupi ndi pelvis.
Gwirani bondo lamanzere ndikuyika chidendene kumanzere kumanja.
Pangani bwalo ndi zala zanu ndikuyika maondo anu.
** Ubwino: **
- Zimawonjezera kusinthasintha kwa thupi ndi kutonthozedwa.
- Imathandiza kuthetsa nkhawa m'miyendo ndi msana.
- amalimbikitsa kupuma komanso bata.
Pathanana (Lotus Pio)
● Khalani ndi miyendo yonse iwiri yotambalala, pindani bondo lamanja, ndipo gwiritsani thonje lamanja, kuyiyika pa ntchafu yakumanzere.
● Ikani chingwe chakumanzere pa ntchafu yakumanja.
● Ikani zidendene zonse ziwiri pafupi ndi m'mimba.
Ubwino:
Imathandizira kukonza mawonekedwe komanso moyenera.
Edzi pakutsitsimutsa mikangano m'miyendo ndi nsembe.
Imathandizira kupuma komanso kukhazikika mkati.
** Tadasana (Phiri la Phiri) **
Imani ndi mapazi palimodzi, mikono itakhazikika mwachilengedwe ndi mbali yanu, maembelo akuyang'ana kutsogolo.
Pang'onopang'ono kwezani manja anu, ofanana m'makutu anu, zala zala.
Sungani masinthidwe a thupi lanu lonse, kusungira msana wanu, m'mimba kumachita, ndi mapewa.
** Ubwino: **
- Imathandizira kukonza mawonekedwe ndi kukhazikika pamaudindo.
- Imalimbitsa minofu mu mahatchi, miyendo, ndi kutsika kumbuyo.
- Zimawonjezera malire komanso mgwirizano.
- Kukula kudzidalira komanso kukhazikika kwamkati.
** Vrikshasana (POSE) **
Imani ndi mapazi palimodzi, ndikuyika phazi lanu lamanzere pa ntchafu yanu yamkati, pafupi ndi pelvis momwe mungathere, kusunga bwino.
Bweretsani manja anu kutsogolo kwa chifuwa chanu, kapena kuwakweza m'mwamba.
Khalani ndi kupuma mokhazikika, yang'anani chidwi chanu, ndikuchirikiza bwino.
** Ubwino: **
- Amakulimbikitsani mphamvu ndi kusinthasintha m'matumbo, ng'ombe, ndi ntchafu.
- Zimawonjezera kukhazikika komanso kusinthasintha msana.
- imalimbikitsa malire ndi kukhazikika.
- Kukweza chidaliro ndi mtendere wamtima.
** Balasna (passos ya mwana) **
Gwada pa yoga mphaka yokhala ndi mawondo, kuwafanizira ndi chiuno, zala zachala, ndi zidendene zolimbikira.
Pang'onopang'ono pindani kutsogolo, kubweretsa mphumi yanu pansi, manja atatalika kapena kupumula m'mbali mwa mbali zanu.
Pumulani kwambiri, kupuma thupi lanu momwe mungathere, kusunganso pake.
** Ubwino: **
- imathandizira kupsinjika ndi nkhawa, kulimbikitsa kupuma kwa thupi ndi malingaliro.
- imatambasula msana ndi m'chiuno, kuchepa kwa nkhawa kumbuyo ndi khosi.
- Imathandizira dongosolo la m'mimba, pothandiza kuti munthu athe kufafaniza komanso m'mimba.
- Kuchepetsa mpweya, kulimbikitsa kupuma kosalala ndikuchepetsa zovuta zopumira.
** Surya Namaskar (Dzuwa la Dzuwa) **
Imani ndi miyendo limodzi, manja amapanikizana pamaso pa chifuwa.
Inhale, kwezani zida zonse ziwiri, ndikulitsa thupi lonse.
Kutulutsa, kutsogolo kuchokera m'chiuno, kukhudza pansi ndi manja pafupi ndi mapazi momwe mungathere.
Inhale, pitani phazi lamanja kumbuyo, kutsitsa bondo lamanja ndikubweza kumbuyo, kuyang'ana.
Kutulutsa, kubweretsa phazi lamanzere kuti akamane ndi ufulu, ndikupanga gawo lakutsogolo.
Inhale, tsitsani thupi kukhala malo a thabwa, kusunga msana ndi m'chiuno molunjika, kutsogolo.
Kutulutsa, kutsitsa thupi ku nthaka, kusunga mbali pafupi ndi thupi.
Inhale, kwezani pachifuwa ndikutsika pansi, ndikutambasulira msana ndikutsegula mtima.
Kutulutsa, kukweza m'chiuno ndikukankhira kumbuyo kwa galu wotsika.
Inhale, pitani phazi lamanja kutsogolo pakati pa manja, kukweza chifuwa ndikuyang'ana m'mwamba.
Kutulutsa phazi lakumanzere kutsogolo kuti likwaniritse kumanja, kupitirira kutsogolo kuchokera m'chiuno.
Inhale, kwezani zida zonse ziwiri, ndikulitsa thupi lonse.
Kutulutsa, kubweretsa manja patsogolo pa chifuwa, kubwerera ku chiyambi choyambira.
** Ubwino: **
- Imalimbitsa thupi ndikuwonjezera kusinthasintha, kukonza mawonekedwe onse.
- Zimathandizira kufa magazi, kuthamanga mwachangu kagayidwe.
- Imathandizanso kupuma, kuwonjezeka.
- Zimawonjezera mawonekedwe amisala komanso bata lamkati.
Post Nthawi: Apr-282024
