- Mtundu wa Kutaya : Kuima, kusinthanitsa, kusokoneza
- Ubwino : Zimapangitsa mphamvu zenizeni kukhala zowonongeka, zimayambitsanso quadriceps ndi zinyundo.
Yoga yapamwamba imayambitsa nthawi zambiri kuphatikizapo zinthu zingapo zovuta mu njira zatsopano kuti musakhale omasuka. Ngati phokoso lakhala losavuta, nthawi zambiri pali njira zina zomwe mungagwiritsire ntchito chikhomo kuti zochita zanu zisakhale zosasangalatsa kapena zokhazikika.
Mazira a shuga amachita izi kwa theka la mwezi . Monga malire olimba, hafu ya mwezi yakhala ikuchitika zambiri. Koma ngati mwakonzekera zambiri, yesetsani kuwonjezera pa quad yotambasula ndikuyambiranso, ponsepokha mutayesetsa kuti muzitha kuyima. Zosafunika kunena, kuwonjezera zinthu zatsopanozi kumasintha zochitika zomwe mwakhala mukuchita kwa zaka zambiri, ndikukutulutsani kumalo anu otonthoza, ndikukakamizani kuti musinthe ndondomeko yanu ndi momwe mumaonera.
Half mwezi pose amatchedwa ardha chandrasana m'Sanskrit. Shuga limatchedwa ardha chandra chapasana . Kuwonjezera kwa chapasana mwachiwonekere kumabwera kuchokera ku capa , zomwe zikutanthawuza kutsetsereka kapena kuweramitsa, ponena za mawonekedwe a thupi lapamwamba ndi kumtunda mwendo pamene msana wanu umayamba kuwonjezera.
Malangizo
- Yambani mu theka la mwezi, mutayima pa mwendo wanu wakumanja ndi mwendo wakumanzere wofanana ndi pansi ndipo mkono wakumanzere unakwera molunjika.
- Lembani bondo lanu lakumanzere ndikumasula mkono wanu wamanzere kuti mugwire pamwamba pa phazi lanu lakumanzere kumbuyo kwanu ndi dzanja lanu lamanzere.
- Sungani dzanja lanu lakumanzere mofanana ndi pansi. Ziri bwino ngati ntchafu ikukwera pang'ono, koma kukweza mwendo si cholinga chachikulu cha phokoso.
- Dulani phazi lanu lakumanzere kupita ku thupi lanu ndi dzanja lamanzere, koma panthawi yomweyi mugwirani dzanja lanu ndi phazi lanu. Chokakamiza-kukoketsa chiyero chimapanga mawonekedwe a uta mu msana, kutembenuzira phokoso kukhala nsalu ya kumbuyo.
- Gwiritsani mpweya umodzi mpaka asanu musanatuluke phazi lamanzere kumapeto kwa mwezi.
- Bwererani phazi lakumanzere pansi ndikuyesa mbali inayo.
Malangizo a Oyamba
- Mzere pansi pa dzanja lamanja ukhoza kukuthandizani kuti mukwezeretse zomwe mukufunikira kuti mutsegula chifuwa chanu pofufuza izi, ngakhale simugwiritsa ntchito limodzi la theka la mwezi.
- Ngati muli ndi vuto loyetsetsa mwatcheru mukamalowa, khalani mwendo pang'onopang'ono pamene mutembenuka ndikuyambiranso mwendo umenewo mutagwira phazi lanu lakumanzere.
- Gawo lofunika kwambiri pazimenezi ndikuteteza chifuwa chanu kutsegula padenga monga momwe ziliri pa ardha chandrasana. Ngati mungatenge phazi lanu lakumanzere koma limapangitsa chifuwa chanu kuti chilowerere pansi, mwataya maziko a malowa ndipo mwinamwake simungathe kufufuza mbuyo. Onaninso zowonjezera 1 ndi 2 kuti mupeze njira zotsegula chifuwa chanu.
Nsonga Zapamwamba
- Kuti mugwirizane kwambiri, yambani kuchoka ku dzanja lanu lamanja. Pang'onopang'ono khalani pansi kuti mutsegulire pa mwendo umodzi.
- Kuchokera kumeneko, mukhoza kuyamba kusintha kuchokera ku arand chandras chapasana kupita kwa mfumu dancer potsatira pang'onopang'ono kufika pamalo oima, ndikugwira dzanja lanu lamanzere nthawi zonse.