Ngati muwafunsa anthu chifukwa chomwe amachitira masewera olimbitsa thupi, ambiri amatha kunena kuti akhalebe wathanzi, azikhala oyenera, kapena chifukwa chimawapangitsa kukhala omasuka. Osati zambiri zidzatchula kusinthasintha monga cholinga, koma ndi gawo lofunika kwambiri la kukhala ndi thanzi lanu ndi kupeŵa kuvulaza , makamaka pamene mukulamba.
Kutambasula kwanu mu yoga ndi njira yabwino yothetsera kusintha kwanu. Ndizolakwika zomwe anthu ambiri amaganiza kuti muyenera kukhala osinthika kuti muchite yoga. Ndipotu, zosiyana ndizo: kuchita yoga nthawi zonse ndi njira yowonjezera.
Mavuto omwe ali m'munsi mwa magulu atatu akuluakulu a minofu kumene anthu ambiri akusowa kusintha: zonyansa, ziuno, ndi mapewa. Zinthu zitatuzi zimakhala zovuta kwambiri kukhala pansi kwa nthawi yayitali kapena zochitika zina monga kuchita.
Musakhale mofulumira kuti mukwaniritse izi. Nthaŵi zambiri mumatha kumverera magawo angapo otsegulira pamene mumakhala nthawi yaitali. Musamayembekezere kusintha usiku, komabe. Kuti mupeze zotsatira zabwino, chitani zanu tsiku ndi tsiku. Zotsatira zotsatirazi zikufunikanso kukupatsani njira zina zomwe mungagwirizane nazo pakali pano.
The Hamstrings
Minofu ikuyenderera kumbuyo kwa ntchafu zanu ndizomwe zimapangidwira. Anthu ambiri ndi okongola kwambiri m'dera lino, koma ndi malo oyenera kutambasula chifukwa zolimba zowononga zimatha kuyambitsa kupweteka kumbuyo pakati pa mitundu ina yovuta. Kupita patsogolo ndi njira yabwino kwambiri yomasulira dera lino.
The Hips
Kusinthasintha kwa Hip kumakhala kovuta chifukwa pali minofu yambiri yodzazidwa muderali. Zomwe zimatambasula mchiuno, kuphatikizapo psoas , iliacus, ndi mbali za quadriceps ndi glutes, ndi njira yabwino yowonjezera ufulu wambiri m'chiuno.
Oyenera
Mofanana ndi zinyama ndi mchiuno, mapewa ndi malo ena omwe amamveka bwino kuchokera ku magalimoto ambiri ndikukhala pa madesiki. Ngati n'kotheka, tengani nthawi yopuma kuti mupewe kuvulazidwa mobwerezabwereza monga matenda a carpal tunnel.
Kutaya Kwakukulu Kwambiri Kumeneko - Supta Padangustasana
Kugwiritsa ntchito nsalu ya yoga kuzungulira phazi lanu lokwezeka limapangitsa kuti izi zitheke kufikira ngakhale omwe ali ndi hamstrings zolimba (mungagwiritsenso ntchito lamba wakale omwe mulibe chovala). Mulole mutu wa chikazi wanu ukhale m'thumba la mchiuno pamene mutambasula mwendo kuti zonsezi zikhale pansi.
Kuyimira Bendere - Uttanasana
Kuima bendende kutsogolo ndi njira yophweka yotambasula zinyama zanu. Yesetsani kusunga m'chiuno m'maguno anu; anthu ambiri amatha kukhala ndi chizoloŵezi chosiya ziuno zawo mofulumira kwambiri. Sakanizani mabondo anu kuti muteteze kugwiritsidwa ntchito. Kusiyanitsa kwabwino ndiko kugwira pamakona osiyana ndi kukanika phokoso lanu.
Pulogalamu ya Triangle - Utthita Trikonasana
Pogwiritsa ntchito izi, yongolani mwendo wanu kutsogolo, ngakhale zitanthauza kuti dzanja lanu silingathe kufika pansi. Gwiritsani ntchito chigoba cha yoga pansi pa dzanja lanu la pansi ngati muli nalo. Ndi bwino kukanikiza chipika kusiyana ndi mtolo mwakudalira. Pakapita nthawi, gwiritsani ntchito mphamvu yanu yopambana kuti mutenge zolemera zanu.
Anakhala Pachilumba cha Wide-Legged Straddle - Upavistha Konasana
Malo apamwamba kwambiri ndi njira yabwino yotambasula ziwalo za ntchafu. Ngati muli otseguka kwambiri, mutha kutsogolo kuno, koma yesetsani kuchita ndi msana wautali m'malo mozungulira msana wanu. Ndibwino kuti muthe kukhala pansi ngati ndizofunikira kwa inu.
Diso la singano - Sucirandhrasana
Diso la singano ndi malo abwino kwambiri kwa anthu omwe ali ndi minofu yolimba chifukwa ndi yosinthika. Yambani mwa kudutsa chidutswa chimodzi kupita ku ntchafu yosiyana. Izi zingakhale zokwanira kwa anthu ena. Ngati mukufuna kupita patsogolo, kwezani mwendo pansi kuchoka mwakuya. Imani pamene mupeza malo omwe mumamva bwino koma simukumva ululu.
Phiri la Cobbler - Baddha Konasana
Pogwiritsa ntchito mphutsi , mphamvu yokoka imakugwiritsani ntchito. Ichi ndi phindu lapadera kuti mukhalepo kwa mphindi zingapo panthawi. Ngati mutapeza kuti malowa ndi osasangalatsa kwambiri, pali zinthu zingapo zomwe mungayesere.
Kukhala pa bulangeti wophimba kungathandize chifukwa kumadzutsa m'chiuno pamwamba pa mawondo. Kuyika chipika pansi pa bondo lililonse kuti mulandire chithandizo ndichinthu chodalira, koma onetsetsani kuti mumachepetsa kwambiri mavitamini pa nthawi kuti muwone kupita patsogolo kwanu.
Pigeon - Eka Pada Rajakapotasana
Pigeon ndi chidwi chotsegulira mchiuno, koma zingakhale zovuta kwa anthu omwe ali ndi chiuno cholimba. Chinthu chabwino kwambiri chomwe mungachite pa nkhaniyi ndi kugwiritsa ntchito zinthu zambiri. Potsirizira pake, chiuno chanu chimabwera pansi pambali ya kumbuyo. Ngati izi sizikuchitika, gwiritsani ntchito padding monga momwe mukufunira kuti mubweretse pansi kuti mukumane ndi kumbuyo kwanu. Mukakhala kuti mukuthandizidwa, onetsetsani kuti mungayambe kutsogolo. Izi zowonjezera kupanikizika pamlendo wakutsogolo zingakutsegule zambiri. Koma pang'onopang'ono ngati muli otetezeka kwambiri kuti mupewe kuvulala .
Chiwombankhanga Chakumana - Garudasana
Chiwombankhanga chimagwira ntchito kumbali ndi phazi kusinthasintha, ndi miyendo ikuwombera mchiuno chovuta-kufika-kupita kumanja ndipo manja akukupatsani kutambasula kwakukulu kumbuyo kumbuyo.
Ngati miyendo yokhotakhota ikukuponyera pansi, ingogwiritsani ntchito mpando wokhala pansi mukakhala pansi mwanjira iliyonse yomwe ili bwino (onani pano kuti mphungu mu mpando ). Onetsetsani kuti mupange phokoso ndi mkono uliwonse pamwamba pake.
Bridge Pose - Setu Bandha Sarvangasana
Njira yokhala ndi mapewa abwino amatambasula mlatho uliwonse kuti mutseke paphewa lanu mutatha kukweza m'chiuno mwanu. Ngati mbali yokhotakhota ikuoneka ngati yowopsya kwambiri, mukhoza kutambasula mofanana pa mlatho wothandizira pogwiritsa ntchito chingwe chimodzimodzi ndikuponyera zala zanu mozungulira.
Cow Face Face Pose - Gomukhasana
Musati mudandaule ngati simungathe kumangirira manja anu kumbuyo kwanu kumaso nkhope. Sizomwe zili choncho, choncho gwiritsani ntchito chilichonse (belt, nsalu, thaulo, t-shirt) kuti mupange mtunda pakati pa manja. Yesetsani kutumiza mpweya wanu kumalo alionse omwe mumamva.