6 Yokonzanso Yachikale Yoyera Akuyendera Pakhomo Loyamba

Zowonjezera zimafunikanso, kuti mukhale osasunthika muzochitika zonse

Yoga yobwezeretsa ndi nthawi yopuma ndi kutambasula, kulola kuti maganizo anu ndi thupi lanu likhale losasuka. Pamene mungathe kusangalala ndi kalasi yobwezeretsa yogawidwa pang'onopang'ono , ndizosavuta kuchita pakhomo. Mudzapeza kuti zophweka zochepa zimakupatsani mpumulo waukulu kuntchito iliyonse mu tsiku lanu ndipo amatha kutontholetsa malingaliro anu pamene mutambasula thupi lanu.

Musanayambe

Ngati mukufuna kukonza yoga kunyumba, mudzafunikira zina. Mukhoza kuchita zambiri ndi mabulangete ndi mabotolo, mukugwiritsa ntchito palimodzi palimodzi, palimodzi, ngakhale palibe chomwe chimagunda bokosi ya yoga.

Popeza mutakhala ndi nthawi izi nthawi yayitali-Mphindi 10 kapena-ndizoganiziranso kukhala ndi timer. Ngakhalenso nthawi yotsegula pafoni yanu idzagwira ntchito ngati mutayankhula mwachikondi zomwe sizidzakugwedezani nthawi ikadzatha.

Pamene mukuchita nokha, zingakhale zophweka kuti maganizo anu azigwira ntchito ndi nthawi yochuluka. Podziwa kuti chinachake chikutsatira nthawi yanu, malingalirowa akhoza kupitilizidwa pambali ndipo mukhoza kugwa kwambiri mu dziko losinkhasinkha.

1 - Kutaya kwa Mwana Wokonzanso

Pulogalamu ya mwana wobwezeretsa iyi ( balasana ) ndi yoga yofanana ndi kukumbatirana kwakukulu. Ndizosangalatsa kwambiri kuti simukufuna kusunthira, zomwe ziri ngati lingaliro lonse la yoga yobwezeretsa. Kutalika kwa mphindi khumi kapena kuposerapo apa kumapangitsa kuti chiuno chanu chimasulidwe pamtunda wozama kwambiri.

Mmene Mungakhazikitsire

1. Ikani njira yowonjezera pamatumbo anu. Ngati mulibe bokosili, gwiritsani ntchito mabulangete atatu a yoga, mwabwino kwambiri podulidwa ndi kuponyedwa mu mawonekedwe a bolster.
2. Ikani miyendo yanu kuti mwana adziwe pomwe pamapeto pake. Miyendo yanu ili pamatumbo, osati mthunzi.
3. Pindani patsogolo pang'onopang'ono, ndikupaka msolo wanu pamutu.
4. Mulole manja anu atuluke patsogolo panu, akupumula mofatsa pansi.
5. Tembenuzani mutu wanu kumbali imodzi ndi tsaya lanu mutapuma pa bolster. Nthawi ndi nthawi, sintha mutu wa mutu wanu kuti musakhale ndi khosi louma.

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2 - Kubwezeretsa Paschimottanasana

Kudzisamalira nokha pang'onopang'ono monga paschimottanasana ikukupatsani zabwino kwambiri padziko lonse lapansi. Lingaliro ndiloti lifike patali kwambiri momwe mungathere ndi galasi kumbuyo ndipo kenaka muunkhire mabulangete (ndipo mutseke ngati kuli kofunikira) kuti muthetse kusiyana pakati pa miyendo yanu ndi miyendo yanu. Izi zimakuthandizani kuti mukhalebe pazowonjezereka kwa nthawi yaitali popanda kutopa pamene mphamvu yokoka ikugwira ntchito. Mungathe kuchita izi mwa aliyense wokhala patsogolo.

Mmene Mungakhazikitsire

1. Yambani pokhala ndi antchito ( dandasana ). Khalani ndi eni eni ogwiritsidwa ntchito kumbali imodzi.
2. Sungani msana. Exhale kupitiliza kugwada pa miyendo yanu.
3. Lekani khutu lanu kumbuyo kumene kumbuyo kwanu kukufuna kuzungulira.
4. Ikani mabulangete anu kapena mapepala pa miyendo yanu mpaka iwo atakwezeka mokwanira kuti mutha kupumula miyendo yanu pa iwo. Ndi bwino kulola msana wanu kuzungulira pano.

Ngati mukugwiritsa ntchito zipika, mukhoza kuika mutu wanu pamodzi kuti mutu wanu ukhale womasuka.

Mukamagwiritsa ntchito ziboliboli, zingakhale bwino kuti mutembenuzire mutu wanu kumbali imodzi. Kumbukirani kusintha njira yomwe mutu wanu ukukumana nawo nthawi zambiri pamphindi 10 kapena kupitilirapo kuti mukhalebe muyiyi.

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3 - Kubwezeretseratu Mzere-Mpanda

Mitsempha--m-khoma ( viparita karani ) ndibwezeretsa bwino njira iliyonse yomwe mungayigwirire. Khoma ndilo lalikulu kwambiri chifukwa limapereka chithandizo kuti miyendo yanu isamangidwe.

Mukalasi, simungapeze mwayi wokhala ndi vutoli kwa nthawi yayitali kapena kutsegula maulendo ochuluka, koma mukhoza kuchita zambiri zomwe mumakonda nokha. Ndizosavuta kuziyika izi ndipo zimakonzanso makamaka miyendo yotopa pambuyo tsiku lalikulu.

Mmene Mungakhazikitsire

Uwu ndiwo mwayi wina wogwiritsa ntchito bokosi lanu kapena mungagwiritse ntchito mabulangete awiri kapena atatu.

1. Ikani bokosilo kumbali ndi kumanja pakhomopo.
2. Khalani kumapeto kwa kondomuyo ndi mbali yanu yogwira khoma.
3. Lolani manja anu atsike mmbuyo kuti akuthandizeni ngati mukukweza miyendo yanu pamtambo.
4. Bwerani kumakono anu ndipo potsirizira pake mupite kumbuyo kwanu. Lolani manja anu asangalale ndi mbali zanu. Chovala chanu chimakhalabe nthawi zonse, ndikukupatsani zotsatira za kutentha pang'ono.
5. Pambuyo pa mphindi khumi kapena kuposerapo, gwadirani mawondo anu kumbali yanu kuti mutulukemo.

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4 - Kutseka kwa Bridge Bridge

Ntchito zopitiliza kumbuyo ndi ntchito zambiri. Zomwe zimangobwera m'mbuyo zimakhala zosangalatsa. Kulola thupi kutseguka pang'onopang'ono kwa nthawi yayitali ndizomwe mukuwerenga poyamba. Kwa mlatho wothandizira, mumangofunikira kampu imodzi.

Mmene Mungakhazikitsire

1. Ikani nokha kuti mukhale ndi mlatho wokhala ndi chipika chanu.
2. Kwezani mchiuno mwako ndi kuyika chipikacho pansi pa sacrum yanu. Lolani kulemera kwa thupi lanu la pansi likhale pambali.
3. Ndibwino kuyamba ndi chipika pamtunda wake wotsika kwambiri. Ngati izo zikumverera bwino pakapita mphindi zochepa, mukhoza kuyitembenuza kuti ndizitali. Kwa nthawi yaitali, pewani malo apamwamba kwambiri.
4. Pambuyo pa mphindi 10 kapena kuposerapo, sungani mapazi anu pansi kuti mutuluke m'chiuno mwako.

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5 - Kutsegula Mtima Wokonzanso

Nthawi zina kutsegulira mtima kumagwiritsidwa ntchito ndi chipika, koma chipika kapena ergonomic block chimapangitsa kuti mukhale omasuka kwambiri kuti mutha kuzigwira nthawi yaitali. Mphepete mwazomwe zimayambira kukumba msana mwanu mwamsanga, ndikupanga phokosoli kumverera ngati kuzunzidwa komanso kusakhala ngati kukondwa.

Mmene Mungakhazikitsire

1. Lembani bolster wogona pansi pa mphasa yanu.
2. Lembetsani nokha kuti mugwire pansi pamapewa anu (omwe amadziwikanso kuti mzere wa brasi).
3. Mutu wanu udzakhala pambali ya bolster. Ngati sichibwera pansi, mukhoza kuika bulangeti kapena kukanikiza kuchigwirizira.
4. Ndizovuta kwambiri kubweretsa manja anu pamutu monga momwe taonera pano. Ngati izo sizikugwira ntchito kwa inu, yesani kuzikweza iwo kumbali kapena mu mawonekedwe a cactus (akugwedera pa chigoba).
5. Mukhoza kuwonjezera miyendo kapena kuwabweretsa ku malo a supta baddha konasana .
6. Pumulani ndipo mulole mtima wanu usungunuke.

6 - Savasana wobwezeretsa

Corpse pose ( savasana ) ndizomwe zimakhala zachisangalalo chakuya, choncho bwanji osayitengera kumapeto kwake omveka ndi gulu lazinthu?

Mmene Mungakhazikitsire

1. Chimodzi mwa zinthu zabwino kwambiri zomwe mungathe kuziwonjezera pa savasana ndi bulangeti ya bolster kapena yokulungira pansi pa mawondo anu. Zothandizira zimamasula msana wanu ndipo zimakhala zabwino.
2. Buluu pansi pa mutu wanu kuti mulingo uli ndi kanyumba kakang'ono kuti mudzaze malo omwe mumakhala pamutu panu, izi zimapangitsa kuti zikhale bwino.
3. Ngati ili lofiira, dziphimba ndi bulangeti. Kutentha kwa thupi lanu kudzatsika pamene mupuma, kotero konzekerani musanayambe.
4. Ngati muli ndi zikwama zoonjezera, pindani ndi kuziyika pamwamba pa ntchafu zanu. Kulemera kwakeku kumakhala kovuta komanso kumamveka bwino.

Mawu Ochokera

Chinthu chabwino chochita yoga yokonzanso kunyumba ndi chakuti mungagwiritse ntchito iliyonse mwazimenezi kapena zosakaniza mukamakonda. Pambuyo pa tsiku lalitali, zinthu zochepa zimakhala zosangalatsa monga nthawi yozama, yotalika ndi yokonzera maganizo. Ngati mukufuna kumverera chifukwa cha kalembedwe ka yoga, pitani ku kalasi. Zidzathandiza nyumba yanu kuchita kwambiri.

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