Ngati muli a "othandizira" kulemera kwa thupi, kumene sikufunikira kutaya thupi lanu ndi mono-diet, moereny katundu ndipo mumadziwa kuti kuchotsa kulemera kwambiri, masiku atatu kusalakwanira sikwanira, yoga mazochita ndi abwino kuti kulemera kwanu. Tidzakambirana za ubwino wa yoga chifukwa cha kusowa kolemetsa lero.
Njira yochepera
Yoga ndi kafukufuku wakale wa ku India, kuphatikiza osati kuchita masewera olimbitsa thupi, kapena m'malo mwake amachititsa - asanas, komanso dongosolo la machiritso - Ayurveda, komanso ziphunzitso zake zafilosofi. Choncho, munthu ayenera kutenga yoga, osati njira yokha yochepetsera thupi, komanso ngati mwayi wochotsa mitundu yambiri ya matenda ndi matenda aakulu, komanso kuteteza kwambiri.
Zochita za Yoga zothandizira kulemera zimakhudza, choyamba, njala yanu. Mudzazindikira posachedwa kuti mudayamba kudya pang'ono, pokhala, panthawi imodzimodziyo, mutadzaza kwambiri. Momwe thupi lanu limayendera ndilokhazikika, thupi limaphatikizapo pulogalamu yoyeretsa "zinyalala", ndipo pambuyo pa makalasi angapo, mumatsitsimutsidwa kwambiri kuti chakudya chilichonse choyipa chidzakanidwa mwaufulu.
Zovuta
Zochita za Yoga zimakana kwathunthu kutsika kwa cardio, zochitika zonse zimagwiritsidwa ntchito mozizwitsa, kapena, monga maofesi, kumene kayendetsedwe kamodzi kamathamangira kumalo ena. Ngakhale izi, mtolowo umakhala wochuluka kwambiri, chifukwa kudziwa ma asanas sikumveka.
Kupuma
Chofunika kwambiri pakuchita maopaleshoni a yoga kulemera kwa mimba, kapena chirichonse, ndiko kupuma bwino. Mu yoga, izo siziletsedwa kuti mukhale mpweya wanu pamene mukuchita zozizwitsa. Kupuma kumayenera kukhala kosalala, ndipo pokhapokha pamene mpweya wanu umasokonezeka, nkofunika kusiya ntchitoyi. Pitirizani kugwedeza mpaka mutapuma mpweya wofanana.
Hatha Yoga
Zochita zofala kwambiri zolemetsa ndi hatha yoga. Taganizirani zochitika zochokera ku hatha yoga. Pankhaniyi, sitimapanga zochitika zolimbitsa thupi, koma kupanga zovuta momwe kuyenda kulikonse kukuyendera kupita kwina. Zochita zolimbitsa thupi ndizofunikira m'machitidwe a m'mawa, chifukwa zimakhala zofanana ndi kuwuka kwa kamba.
- Malo oyambira - atakhala pansi, timakhala pamapazi athu, tikugwa pansi, manja athu amakhala omasuka pamabondo athu. Timatseka manja pa chifuwa pamatope, timayika manja athu kumbuyo ndikuchepetsa mabere athu. Ife timayika mu vuto la mwana.
- Pang'onopang'ono kukwera, kupanga mawonekedwe ndi caving. Manja kumbuyo kwa zidendene, kubwerera mmbuyo. Ife timabwerera mmbuyo mu vuto la mwanayo. Apanso timagwadira ndi kukhala mu mphaka. Timapanga mafunde kuchokera ku coccyx kumtunda, kutembenuzira mosavuta mwanayo.
- Timabwereza mobwerezabwereza msana ndi kusintha kwa mphaka. Tsopano ife timayima pa zala zathu, phula likukwera mmwamba, mikono ndi miyendo zikuwongoledwa. Kumbuyo kuli phokoso, mapiri a phirilo. Timatenga mpweya wozama, kuimirira pazumwa zazing'ono ndikuyenda mu mphaka.
- Timabwereza katatu katatu ndi malo osayima. Manja akutambasula patsogolo, timayika patsogolo pa ntchafu yeniyeni, bondo liri lolemera 90⁰ kuchokera pansi, mwendo wakumanzere ndiwongoledwa. Timakokera manja athu kumwambako, kugwirizanitsa manja a pamanja ndi chifuwa ndikuwongolera mwendo kutsogolo ndikufikira masokosi. Kumbiranso kachilendo kumanja ndikubwerera ku mwana wamwamuna. Timabwereza kumanzere kumanzere.
Timathetsa vutoli pamtunda wa mwanayo.
Malamulo Ophunzila
- Zochita zimachitidwa pamtambo woonda kwambiri.
- Kupuma kokha ndi mphuno yanu, ndipo chipinda chiyenera kukhala mpweya wokwanira.
- Zochita zonse zimachitidwa pamimba yopanda kanthu.
- Kwa oyamba kumene, maphunziro sayenera kupitirira mphindi 15.
- Pambuyo pa miyezi ingapo, ntchito zosavuta zochepetsera zimachitika