Lolani yoga kuti ndege yanu yotsatira ikhale yabwino
Si chinsinsi chomwe kuyenda ndizovuta komanso mipando ya ndege ndi yazing'ono. Yoga ingakuthandizeni kuchepetsa nkhawa yanu, koma muyenera kutambasula bwanji mukadumphira pakati pa mpando wapakati? Kwenikweni, pali njira zingapo zothetsera mavuto anu ndi minofu yopapatiza yomwe siimakulimbikitsani kuti mudzuke pamalo anu enieni.
Yoga Breathing (Pranayama)
Chinthu choyamba ndi chofunika kwambiri chomwe mungachite mutatha kukhazikika mu mpando wanu ndikutenga mpweya wochepa, kuyendetsa mphuno zanu ndi kutulutsa pakamwa panu. Kupuma monga chonchi kuli ndi mphamvu yotonthoza thupi lanu ndikuthandizani kuchepetsa nkhawa . Tsekani maso anu ndi kungoganizira mofulumira mpweya wanu, kulola kuti zochitika zonse zakunja zikhale ngati phokoso ndi fungo kumbuyo. Kuchita kupuma mokwanira ndi kothandiza kwambiri komanso kuli ndi ubwino wochenjera kwambiri.
2 - Ndodo Zogwiritsa Ntchito
Yambani kuyenda kwanu mophweka pakhosi. Izi ndizothandiza kuthetsa nkhawa za kuyenda chifukwa mavuto ambiri amasungidwa m'khosi mwanu ndipo simukusowa malo ambiri oti muzichita. Choyamba, lolani chigamba chanu chigwere pachifuwa chanu. Yesani kumasuka ndikulola mutu ukhale wolemetsa. Yambani kuyendetsa mutu wanu kumanja, kenako kumbuyo, kenako kumanzere. Pitirizani kuyendayenda pang'onopang'ono kuti mutembenuke kasanu ndikusintha maulendo ndi kuzungulira njira zisanu kasanu.
3 - zida za mphungu
Kenaka, mukhoza kuchita malo a mpando kuchokera ku mphungu . Izi zimakupatsani chitetezo chabwino kudutsa kumbuyo kwanu ndi kumapewa. Tulutsani manja anu kutsogolo kwa inu ndikukulunga mkono wakumanja pansi pamanzere. Bweretsani manja anu kuti akhudze ndi kukweza manja anu pamwamba pamene mukuchepetsa mapewa anu. Tengani mpweya asanu musanayambe kumasula ndi kukulunga dzanja lamanzere kumanja.
4 - Khumbani Paphewa
Ngati muli ndiulendo wautali, mungayambe kumva mavuto ambiri m'mapapu anu, mmbuyo, ndi pamutu. Kutambasula uku kumathandiza. Choyamba, yesani kumapeto kwa mpando wanu. Ikani manja anu kumbuyo kwanu ndikuwongolerani manja anu momwe mungathere kumbuyo kwanu. Gwirani mapewa anu pambali panu. Mukhozanso kutsegula mutu wanu kapena kuyamba kutsogolo miyendo yanu.
5 - Cow Sungani
Kuchokera apa, tenga wekha ku khola laling'ono. Choyamba, ng'ombe. Khalani kutsogolo kwa mpando wanu ngati mungathe kupirira pansi. Ikani manja anu pa mawondo anu ndi kuwongolera manja anu mochuluka momwe mungathere. Pakhomopo, bwerani kumbuyo kwanu, kwezani chifuwa chanu, ndipo yang'anani pamwamba pa denga.
6 - Mphaka Ponyani
Pa kutuluka kwina kwina, kuzungulira msana wanu ndi kulola mutu wanu ukugwa patsogolo. Onetsetsani kuti mukulitsa danga pakati pa mapewa anu. Bweretsani kayendedwe kake ka katsabola kamodzi kawiri kawiri kake.
Tsopano pumulani ndi kusangalala ndi ndege yanu yonse. Onetsetsani madzi kapena madzi kuchokera ku ngolo ya zakumwa kuti mukhale osungunuka ndi kubwereza nthawi yanu ngati mukufunikira.
7 - Kuima Pogwiritsa Ntchito
Tsopano mwazowonjezereka mungathe kuchita pamene mukudikirira mu terminal yanu paulendo wanu wogwirizana kapena mukafika komwe mukupita. Mwachiwonekere, mungathe kuchita pafupifupi mtundu uliwonse wa yoga umene mwasankha tsopano kuti muli ndi malo oti muime, koma apa pali malingaliro ochepa omwe angapangidwe opanda unobtrusively koma akukupatsani bakha lalikulu kwa buck wanu. Musaiwale kuyang'ana ngati ndege yanu ili ndi yoga . Izi zidzakuthandizani kuti mutsegule.
Yambani ndi kuyimilira kutsogolo ndi manja akudutsa kumbuyo kwanu. Izi ndizowonjezereka za mapewa omwe mumayendetsa pansi pamene munakhala pa ndege, ndi kuwonjezera kufunika kwa kanyumba kakang'ono. Gwirani mapewa anu kumbuyo kwanu ndipo mulole mutu wanu ukhale wolemetsa pansi.
8 - Mapiritsi a Pelvic omwe amaima
Pezani nokha khoma lazithunzi izi zazitsulo zam'mimba . Izi zidzakupatsani mpumulo wotsika kuti mutenge katundu yenseyo.
Bwerani mawondo anu pang'ono ndipo onetsetsani kuti kumbuyo kwanu kumacheza ndi khoma. Sula manja ako ndi mbali zako. Pa zotupa zanu, tambani msana wanu. Pa zotupa zanu, pezani pakhosi lanu kutsogolo ndikusindikizani Pazinthu zanu zamkati, bwerani kumbuyo kwanu. Pa zotupa zanu, pezani pepala lanu kutsogolo ndikusindikizira pakati pa msana wanu. Bweretsani izi ndondomeko 5 mpaka 10.
9 - Wotchedwa Twist
Mpando uwu wosiyana wa ardha matsyendrasana ndi kupotoza komwe kumathandiza kumasula mavuto kuchokera msana wanu. Simusowa kukhala pambali pa mpando ngati muli pamzere akudikirira pachipata chanu. Ingogwedeza kumbali ndi kuyika manja anu pazitsulo zamakono kuti musamatsutse pang'ono.
10 - Kutsika kwa Galu
Inu simungakhoze kupita molakwika ndi thupi lathunthu likutambasula galu loyang'ana pansi . Mukungofuna malo osungirako. Mudzagwira ntchito yamtundu wanu ndi mapewa makamaka. Lembani miyendo yanu mwa kugwada bondo panthawi, kumasula chidendene chanu kumbuyo. Gwiritsani mutu wanu inde ndi ayi kuti mutenge makina anu m'khosi.
11 - Miyendo Pamwamba Pa Khoma - Viparita Karani
Ngati ndege yanu ikuchedwa kapena mutatopa kwambiri, pewerani mphepo ndikuyendetsa miyendo pamtambo. Izi zimakhala zosangalatsa kwambiri ndipo zimathandiza kuchepetsa kutupa m'milingo, zomwe zingakhale vuto panthawi yaulendo. Lembani mtsuko wa diso lavenda wokometsetsa kupita kuntchito yanu ndipo mukhoza kukumbukira kuti muli mu eyapoti yaikulu. Ulendo wabwino!