Timakhala kuntchito, timakhala panjira yopita kuntchito ndi panyumba pathupi, timakhala pansi tikamadya, tawonani mafilimu ndikutonthola. Malo okhala akhala akudziwika bwino kwa munthu kuyambira nthawi yomwe dziko lapansi linadzala ndi zipangizo zambiri zabwino.
Pamapeto pake, zosavuta zimatsogolera kuti aliyense, mopatulapo, nthawi ndi nthawi amadandaula za ululu kumbuyo kwake. Musanayambe "kulongosola" mankhwala ndi kupewa kumbuyo kwa mawonekedwe a yoga , tiyeni tiwone chomwe chimachitika kwa ife tikakhala.
Kodi kumbuyo kumakhudza bwanji kusagwira ntchito?
Mavuto ndi msana - chinthu chofala kwambiri chomwe chimapezeka chifukwa chakhala nthawi yaitali. Pali ululu m'khosi, m'munsi, m'mapewa, m'dera la thoracic, umayamba kuzunzika mutu, komanso pali zolakwika pamutu.
Chomwe chimakhala chosangalatsa kwambiri (ngati mawuwa ali oyenera pano), mpweya uwu ndi kupuma mwadzidzidzi m'maloto. Patsiku la ntchito yokhala pansi, madzi amadzimadzika pamapazi anu, omwe, pamene mutenga malo osakanikirana, amayenderera m'khosi, ndipo amachititsa kuchedwa kupuma.
Inde, chifukwa cha kusowa kwa kayendetsedwe ka mutu, mutu, m'mimba, ndi mtima zimavutika.
Zochita
Pazovuta zonsezi sizinakukhudzeni, tikulimbikitsani kuchita zozizwitsa zotsatirazi kuti mubwerere ku yoga. Izi ndizizoloŵezi zosavuta zomwe mungathe kuzigwiritsa ntchito tsiku lililonse kwa theka la ora popanda kuponyera. Izi, kuphatikizapo, ndi yoga kumbuyo kwa oyamba kumene, chifukwa muzochita zosafunika simunayambe katswiri wamakono, kapena kukhoza kuyima pamutu (ngakhale kuti zonsezi, kumbuyo kumathandiza).
Zochita za yoga izi zidzakuthandizani ndi ululu wammbuyo, makamaka ku dera la lumbar. Kuchokera kumbuyo konse kumakhala katundu wolemetsa tsiku ndi tsiku. Kuyambira pamene timakhala, thupi limakhala lolemera m'chiuno.
- Timagwa kumbuyo, kotero kuti korona wa mutu umayang'ana patali, chigamba chimakhudza chifuwacho, mapewa amawongoledwa, kumbuyo kumbuyo kumaponyedwa pansi, mapazi amafanana ndi mapewa, timayika manja pa mapewa. Tsopano inu mukhoza kunama pang'ono mu malo awa ndikuganiza mogawaniza kulemera kwa thupi. Pansi pali phokoso: kumbuyo kwa mutu, mapewa, mapewa, kumbuyo, m'chiuno, sacrum, cocxx, mapazi. Ngati muli ndi vuto ndi msana, muyenera kukhala ndi mphindi zisanu ndi ziwiri tsiku lililonse.
- Pomwe mphuno ikuphulika, timayambitsa mimba, potsirizira pake ndi pakamwa, phokoso limatsikira msana. Tangoganizirani momwe mpweya umayendayenda thupi lanu - mmwamba ndi mmwamba.
- Timakokera miyendo yathu tokha, ndikugwira manja pansi pa mawondo. Mikangano pakati pa miyendo imapanga loko. Timatsitsa mapewa athu pansi, ndikugwedeza mawondo athu molimba. Potero, timatsegula m'munsi kumbuyo kwake. Pambuyo pa yoga asana kumbuyo, perekani chidwi chakupuma. Lembani ndi kufotokoza mozama zitatu. Chotsani malowo ndi kutambasula mphutsi yapamwamba mpaka pamtunda.
- Popanda kusiya malo apitalo, pewani pang'ono kumanja ndi kumanzere. Timagwira ntchito ndi manja ndi pansi kumbuyo, mapewa a pamapewa ndi chifuwa akadali. Timapuma mwaufulu, timamva ululu ndi nkhawa zomwe zimachokera kumbuyo.
- Timayika pamodzi, timapondaponda mawondo athu, timayesa miyendo ndi kulemera kwa manja ndi manja.
- Timatambasula miyendo yathu ndi manja athu, ngati kuti tikugwirira ntchito. Timapuma mwaulere, kutsegula ndi kulumikiza miyendo yathu. Kenaka timachita zosiyana kwambiri.
- Osasamala, ndi manja athu, timasuntha miyendo yathu ngati nsapato, kukankhira phazi limodzi kuchoka kwa ife ndikulolera wina kwa ife.
- Timagwirizanitsa miyendo ndikusinthasintha pozungulira.
- Timatsika ndi kutambasula miyendo yathu. Timakokera miyendo imodzi kwa ife, ndikuikonza ndi manja athu. Timasunga malowa ndikuganizira kwambiri kupuma ndi mimba. Timapondaponda phazi, timagudubuza pansi, ndikutambasula mutu ndi mkono wachiwiri mosiyana. Timabwereza kumbali inayo.
- Timayang'ana m'mimba. Mapazi m'lifupi la mapewa, timagwirizanitsa manja kumbuyo, ndikupanga katatu ndi zala. Sungani zitsulo pansi. Timapuma mimba.
- Timayika mitengo pansi pa mapewa, timagwirizanitsa miyendo pamodzi, timatsitsa zidutswa zazitsulo, tukulani manja pamapazi, titsale pamphumi ndikukonza malo, tchekani.