Kupotoza kwa Bharadvaja
**Kufotokozera:**
Mu kachitidwe ka yoga kameneka, thupi limazungulira mbali imodzi, mkono umodzi uyikidwa pa mwendo wina ndipo mkono wina umayikidwa pansi kuti ukhale wokhazikika. Mutu umatsatira kuzungulira kwa thupi, ndikuyang'ana kumbali yokhotakhota.
**Ubwino:**
Imakulitsa kusinthasintha kwa msana komanso kuyenda.
Kupititsa patsogolo chimbudzi ndi kulimbikitsa thanzi la ziwalo.
Amachepetsa kukangana kumbuyo ndi khosi.
Imakulitsa kaimidwe ka thupi ndi kukhazikika.
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Boat Pose
**Kufotokozera:**
Mu Boat Pose, thupi limatsamira chammbuyo, kukweza chiuno pansi, ndipo miyendo yonse ndi torso zimakwezedwa palimodzi, kupanga mawonekedwe a V. Mikono imatha kupitilira kutsogolo limodzi ndi miyendo, kapena manja amatha kugwira mawondo.
**Ubwino:**
Imalimbitsa minofu yapakati, makamaka rectus abdominis.
Imawongolera bwino komanso kukhazikika.
Imalimbitsa ziwalo za m'mimba ndikuwongolera m'mimba.
Imawongolera kaimidwe, kuchepetsa kukhumudwa kumbuyo ndi m'chiuno.
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Bow Pose
**Kufotokozera:**
Mu Bow Pose, thupi limagona pansi, miyendo yopindika, ndipo manja akugwira mapazi kapena akakolo. Mwa kukweza mutu, chifuwa, ndi miyendo mmwamba, mawonekedwe a uta amapangidwa.
**Ubwino:**
Amatsegula chifuwa, mapewa, ndi thupi lakutsogolo.
Kumalimbitsa minofu ya kumbuyo ndi m'chiuno.
Imalimbikitsa kugaya chakudya ndi metabolism.
Imawongolera kusinthasintha ndi kaimidwe ka thupi.
---
Bridge Pose
**Kufotokozera:**
Mu Bridge Pose, thupi limagona pansi, miyendo yopindika, mapazi amayikidwa pansi pamtunda wocheperako kuchokera m'chiuno. Manja amaikidwa kumbali zonse za thupi, zikhatho zikuyang'ana pansi. Kenaka, mwa kulimbitsa glutes ndi minofu ya ntchafu, chiuno chimachotsedwa pansi, kupanga mlatho.
**Ubwino:**
Imalimbitsa minofu ya msana, glutes, ndi ntchafu.
Kumakulitsa chifuwa, kusintha kupuma ntchito.
Amalimbikitsa chithokomiro ndi adrenal glands, kugwirizanitsa dongosolo la endocrine la thupi.
Amachepetsa ululu wammbuyo ndi kuuma.
Ngamila Pose
**Kufotokozera:**
Mu Ngamila Pose, yambani kuchokera pamalo ogwada, mawondo akufanana ndi chiuno ndi manja atayikidwa m'chiuno kapena zidendene. Kenako, tsamirani thupi kumbuyo, kukankhira chiuno kutsogolo, kwinaku mukukweza chifuwa ndi kuyang'ana chammbuyo.
**Ubwino:**
Amatsegula thupi lakutsogolo, chifuwa, ndi mapewa.
Kumalimbitsa msana ndi kumbuyo minofu.
Imawongolera kusinthasintha ndi kaimidwe ka thupi.
Amathandizira ma adrenal glands, amachepetsa nkhawa ndi nkhawa.
Nthawi yotumiza: May-02-2024
