**Vajrasana (Pose ya Thunderbolt)**
Khalani pamalo omasuka ndi matako anu pazidendene zanu.
Onetsetsani kuti zala zanu zazikulu zala zanu siziphatikizana.
Ikani manja anu mopepuka pantchafu zanu, ndikupanga bwalo ndi chala chanu chachikulu ndi zala zanu zonse.
**Ubwino:**
- Vajrasana ndi mawonekedwe omwe amagwiritsidwa ntchito kwambiri pa yoga ndi kusinkhasinkha, zomwe zimatha kuthetsa ululu wa sciatica.
- Imathandiza kukhazika mtima pansi maganizo ndi kulimbikitsa bata, makamaka opindulitsa pambuyo chakudya chigayidwe.
- Itha kuchepetsa zilonda zam'mimba, asidi wambiri wa m'mimba, ndi zovuta zina zam'mimba.
- Kusisita ndi kulimbikitsa minyewa yolumikizidwa ku ziwalo zoberekera, zopindulitsa kwa amuna otupa machende chifukwa cha kuchuluka kwa magazi.
- Amateteza bwino hernias ndipo amagwira ntchito ngati masewera olimbitsa thupi, kulimbitsa minofu ya m'chiuno.
**Siddhasana (Adept Pose)**
Khalani ndi miyendo yonse yotambasulira kutsogolo, pindani bondo lakumanzere, ndikuyika chidendene pa perineum ya ntchafu yakumanja.
Phimbani bondo lakumanja, gwirani bondo lakumanzere, ndikulikokera kumbali ya thupi, ndikuyika chidendene pa perineum ya ntchafu yakumanzere.
Ikani zala za mapazi onse awiri pakati pa ntchafu ndi ana a ng'ombe. Pangani bwalo ndi zala zanu ndikuziyika pa mawondo anu.
**Ubwino:**
- Imawonjezera kukhazikika komanso kusinkhasinkha bwino.
- Imawongolera kusinthasintha kwa msana komanso thanzi.
- Kumalimbitsa thupi ndi malingaliro komanso mtendere wamkati.
**Sukhasana (Easy Pose)**
Khalani ndi miyendo yonse yotambasulira kutsogolo, pindani bondo lakumanja, ndikuyika chidendene pafupi ndi chiuno.
Pindani bondo lakumanzere ndikuyika chidendene chakumanzere chakumanja.
Pangani bwalo ndi zala zanu ndikuziyika pa mawondo anu.
**Ubwino:**
- Kumawonjezera kusinthasintha kwa thupi ndi chitonthozo.
- Imathandiza kuthetsa kupsinjika kwa miyendo ndi msana.
- Imalimbikitsa kupumula komanso bata lamalingaliro.
Padmasana (Lotus Pose)
● Khalani ndi miyendo yonse itatambasulira kutsogolo, pindani bondo lakumanja, ndi kugwira bondo lakumanja, ndikuliika pantchafu yakumanzere.
● Ikani bondo lakumanzere pa ntchafu yakumanja.
● Ikani zidendene zonse pafupi ndi kumunsi kwa mimba.
Ubwino:
Imathandiza kusintha kaimidwe ka thupi ndi kukhala bwino.
Imathandizira kuchepetsa kupsinjika kwa miyendo ndi sacrum.
Amathandizira kupumula ndi bata lamkati.
**Tadasana (Mountain Pose)**
Imani ndi mapazi pamodzi, manja atalendewera mwachibadwa m’mbali mwanu, zikhato zikuyang’ana kutsogolo.
Pang'onopang'ono kwezani manja anu mmwamba, kufanana ndi makutu anu, zala zikulozera mmwamba.
Pitirizani kuyang'ana thupi lanu lonse, kusunga msana wanu molunjika, mimba yanu ikugwira ntchito, ndi mapewa omasuka.
**Ubwino:**
- Imathandiza kukonza kaimidwe ndi bata poyimirira.
- Imalimbitsa minofu mu akakolo, miyendo, ndi kumunsi kumbuyo.
- Kumawonjezera kusamvana ndi kugwirizana.
- Zimalimbikitsa kudzidalira komanso kukhazikika kwamkati.
**Vrikshasana (Tree Pose)**
Imani ndi mapazi pamodzi, kuyika phazi lanu lakumanzere pa ntchafu ya mkati mwa mwendo wanu wakumanja, pafupi ndi chiuno momwe mungathere, kusungabe bwino.
Bweretsani manja anu pamodzi kutsogolo kwa chifuwa chanu, kapena kuwakweza mmwamba.
Muzipuma mokhazikika, yang'anani maganizo anu, ndipo musamachite mantha.
**Ubwino:**
- Imawonjezera mphamvu komanso kusinthasintha kwa akakolo, ana a ng'ombe, ndi ntchafu.
- Imawonjezera kukhazikika komanso kusinthasintha kwa msana.
- Imalimbikitsa kukhazikika komanso kuganizira.
- Kumalimbitsa chidaliro ndi mtendere wamumtima.
**Balasana (Pose ya Mwana)**
Gwirani pa mphasa ya yoga ndi mawondo motalikirana, kuwagwirizanitsa ndi chiuno, zala zogwirana, ndi zidendene zikukankhira kumbuyo.
Pang'onopang'ono pindani kutsogolo, kubweretsa mphumi yanu pansi, mikono yotambasulidwa kutsogolo kapena kumasuka pambali panu.
Pumirani mozama, kupumula thupi lanu momwe mungathere, kusunga mawonekedwe.
**Ubwino:**
- Imachotsa kupsinjika ndi nkhawa, imalimbikitsa kupumula kwa thupi ndi malingaliro.
- Kutambasula msana ndi chiuno, kuchepetsa kupsinjika kumbuyo ndi khosi.
- Imalimbitsa kugaya chakudya, kumathandizira kuchepetsa kusagayidwa m'mimba komanso kusapeza bwino m'mimba.
- Imalimbitsa mpweya, imalimbikitsa kupuma kosalala komanso kuchepetsa kupuma.
**Surya Namaskar (Moni wa Dzuwa)**
Imani ndi mapazi pamodzi, manja atapanikizidwa pamodzi kutsogolo kwa chifuwa.
Kokani mpweya, kwezani manja onse pamwamba, kukulitsa thupi lonse.
Exhale, pindani kutsogolo kuchokera m'chiuno, kukhudza pansi ndi manja pafupi ndi mapazi momwe mungathere.
Inhale, yendani phazi lakumanja kumbuyo, kutsitsa bondo lakumanja ndikugwetsa kumbuyo, kuyang'ana mokweza.
Exhale, bweretsani phazi lakumanzere kuti likumane ndi kumanja, ndikupanga malo agalu oyang'ana pansi.
Pokoka mpweya, tsitsani thupi mu malo a thabwa, kusunga msana ndi chiuno molunjika, kuyang'ana kutsogolo.
Exhale, kuchepetsa thupi pansi, kusunga zigongono pafupi ndi thupi.
Kupuma, kwezani chifuwa ndi mutu pansi, kutambasula msana ndi kutsegula mtima.
Exhale, kwezani m'chiuno ndi kukankhira mmbuyo kumalo agalu omwe ayang'ana pansi.
Kokani mpweya, pondani phazi lakumanja pakati pa manja, kukweza chifuwa ndi kuyang'ana mmwamba.
Exhale, bweretsani phazi lakumanzere kutsogolo kuti mukakumane ndi kumanja, pindani kutsogolo kuchokera m'chiuno.
Kokani mpweya, kwezani manja onse pamwamba, kukulitsa thupi lonse.
Exhale, bweretsani manja pamodzi kutsogolo kwa chifuwa, kubwerera kumalo oyambira.
**Ubwino:**
- Imalimbitsa thupi ndikuwonjezera kusinthasintha, kuwongolera kaimidwe konse.
- Kumayendetsa magazi, kufulumizitsa kagayidwe.
- Kupititsa patsogolo ntchito ya kupuma, kuwonjezera mphamvu ya mapapu.
- Imawonjezera kukhazikika kwamalingaliro komanso bata lamkati.
Nthawi yotumiza: Apr-28-2024
