Spring ndi nthawi yabwino yokonzanso thupi lanu ndi malingaliro anuyoga mankhwala omwe amathandiza kuchepetsa kutopa, kulimbikitsa kupuma, ndi kuwononga mphamvu zambiri.
1, Half Moon Pose
Malangizo: Yambani mwaimirira ndi mapazi anu motalikirana motalikirana ndi mapewa. Tembenuzirani phazi lanu lakumanja kumanja, pindani bondo lanu lakumanja, ndi kutambasula thupi lanu kumanja, ndikuyika dzanja lanu lamanja pafupi masentimita 30 kunja kwa phazi lanu lakumanja. Kwezani mwendo wanu wakumanzere pansi ndikuutambasulira mofanana ndi pansi. Kwezani bondo lanu lakumanja, tsegulani mkono wanu wakumanzere ku denga, ndikuyang'ana pamwamba padenga.
Ubwino wake: Imawonjezera kukhazikika komanso kugwirizana, imalimbitsa chidwi, imalimbitsa miyendo, komanso imatambasula pachifuwa.
Kupuma: Pitirizani kupuma mwachibadwa komanso mosalala nthawi yonseyi.
Mfundo Zofunika: Sungani mikono yonseyo molunjika mpaka pansi, ndipo onetsetsani kuti thupi lanu limakhalabe mundege yomweyi, mwendo wakumtunda ukufanana ndi pansi.
Kubwereza: 5-10 kupuma mbali iliyonse.
2, Half Triangle Twist Pose
Malangizo: Yambani mwaimirira ndi mapazi anu motalikirana m'lifupi ndi mapewa. Yendani m'chiuno, ikani manja anu pansi, ndikuwongola msana wanu. Ikani dzanja lanu lamanzere pansi pa chifuwa chanu, ndipo tambasulani dzanja lanu lamanja mofanana ndi pansi. Exhale pamene mukupotoza phewa lanu lakumanja ku denga ndikutembenuza mutu wanu kuyang'ana padenga.
Ubwino: Imawonjezera kusinthasintha kwa msana, imatambasula m'munsi kumbuyo ndi minofu ya miyendo.
Kupuma: Pumani mpweya pamene mukutalikitsa msana wanu, ndikutulutsa mpweya pamene mukupotoza.
Mfundo zazikuluzikulu: Sungani chiuno chapakati, ndi kuloza zala zanu kutsogolo kapena mkati pang'ono.
Kubwereza: 5-10 kupuma mbali iliyonse.
3, Side Angle Twist Pose
Malangizo: Yambani mogwada manja anu atawaika patsogolo pansi. Kwezani phazi lanu lakumanzere kutsogolo, tambasulani mwendo wanu wakumanja kumbuyo ndi zala zanu zopindika pansi, ndikumiza chiuno chanu pansi. Pumani mpweya pamene mukutambasula dzanja lanu lamanja mpaka kumwamba, ndikutulutsa mpweya pamene mukupotoza msana wanu kumanzere. Bweretsani mkono wanu wakumanja ku bondo lakumanzere lakunja, kanikizani manja anu palimodzi, ndipo tambasulani manja anu kutsogolo. Wongolani bondo lanu lakumanzere, ndipo khazikitsani kaimidwe kake pamene mukupotoza khosi lanu kuti muyang'ane padenga.
Ubwino wake: Imalimbitsa minofu ya mbali zonse ziwiri za torso, msana, ndi miyendo, imachepetsa kupwetekedwa kwa msana, komanso kutikita pamimba.
Kupuma: Pumani mpweya pamene mukutambasula msana wanu, ndikutulutsa mpweya pamene mukupotoza.
Mfundo zazikuluzikulu: Yesetsani m'chiuno momwe mungathere.
Kubwereza: 5-10 kupuma mbali iliyonse.
4, Atakhala Patsogolo Bend (Chenjezo kwa Odwala a Lumbar Disc Disease)
Malangizo: Yambirani pamalo okhala ndi mwendo wanu wakumanja wotambasulira kutsogolo ndi bondo lanu lakumanzere lopindika. Tsegulani ntchafu yanu yakumanzere, ikani phazi lanu lakumanzere kumbuyo kwa ntchafu yakumanja yakumanja, ndikumangirira zala zakumanja kumbuyo. Ngati kuli kofunikira, gwiritsani ntchito manja anu kukokera phazi lakumanja pafupi ndi inu. Pumani mpweya pamene mukutsegula manja anu mmwamba, ndikutulutsa mpweya pamene mukukwera kutsogolo, ndikusunga msana wanu molunjika. Gwira phazi lako lamanja ndi manja ako. Pumulani kuti mutalikitse msana wanu, ndikutulutsa mpweya kuti muyike kutsogolo, ndikubweretsa mimba yanu, chifuwa, ndi mphumi ku ntchafu yanu yakumanja.
Ubwino: Imatambasula minyewa ndi minofu yam'mbuyo, imathandizira kusinthasintha kwa ntchafu, imathandizira kagayidwe kachakudya, komanso imathandizira kufalikira kwa magazi a msana.
Kupumira: Kupuma kuti utalikitse msana, ndi kutulutsa mpweya kuti upinde kutsogolo.
Mfundo zazikuluzikulu: Sungani msana mowongoka panthawi yonseyi.
Kubwereza: 5-10 kupuma.
5, Maonekedwe a Nsomba Othandizira
Malangizo: Yambani mwakhala ndi miyendo yonse yotambasulira kutsogolo. Ikani chipika cha yoga pansi pa msana wanu wa thoracic, kuti mutu wanu ukhale pansi. Ngati khosi lanu silikumva bwino, mutha kuyika chipika china cha yoga pansi pamutu panu. Bweretsani manja anu pamwamba ndi kugwirizanitsa manja anu pamodzi, kapena pindani zigongono zanu ndikugwira pazigono zosiyana kuti mutambasule mozama.
Ubwino wake: Amatsegula chifuwa ndi khosi, amalimbitsa mapewa ndi minofu yam'mbuyo, komanso amathetsa kukangana.
Kupumira: Pumira mpweya kuti utalikitse msana, ndikutulutsa mpweya kuti utalikire kumbuyo.
Mfundo Zofunika: Sungani chiuno chokhazikika, ndikupumulani chifuwa ndi mapewa.
Kubwereza: 10-20 kupuma.
Spring ndi nthawi yabwino yochita masewera olimbitsa thupi omwe amadzutsa thupi ndikulimbikitsa kupumula. Kutambasula kwa yoga sikumangopereka maubwino otambasuka komanso kutikita minofu komanso kumathandizira kutsitsimuka ndikutsitsimutsa thupi ndi malingaliro.
Nthawi yotumiza: Apr-26-2024
