Yoga yeniyeni yomwe imayambitsa zowonongeka zingathe kuchepetsa kuyima ndi kusintha kusintha. Mitengoyi ndi minofu itatu yomwe imayenderera kumbuyo kwa ntchafu yanu, ikugwirizanitsa pakhosi lanu. Anthu ambiri ali ndi zowonongeka zomwe sizikutanthauza kuti ndizo mliri.
Pali njira zambiri zothetsera vutoli. Nthawi zina zimangofika pamtunda. Kuwongolera nthawi zonse, ngakhale kuyambira ali mwana ndi ntchito monga kuvina ndi masewera olimbitsa thupi, amathandiza, koma anthu ambiri samachita zokwanira kuti akhale osasinthasintha. Panthawi imene munthu akukula, mumakhala mochuluka kwambiri (ngakhale kuti mumakhala movutikira) komanso ngati mumakonda kuchita masewera olimbitsa thupi nthawi zambiri, mumatha kugwiritsa ntchito nthawi yanu (osagwiritsa ntchito movutikira) kusiyana ndi kutambasula (zabwino kwa hamstrings). Posakhalitsa, mumapezeka kuti muli ndi ululu wammbuyo kapena sciatica , zomwe zonsezi zimagwirizana ndi zovuta.
Kupititsa patsogolo kusinthasintha kwanu kumakhala kachitidwe ka pang'onopang'ono, koma ndizotheka ndi kuchita nthawi zonse. Yambani pang'onopang'ono ndipo musamapanikize chirichonse kuyambira pamene vuto lanu limakhala lopanda pake. Gwiritsani ntchito nthawi yoyenera, kukhala osasinthasintha ndi opirira, ndipo muwona zotsatira.
Mavuto omwe ali m'munsiwa akukonzedwa kuti akhale oyambirira. Zofuna za oyambawo ndizo malo oyamba. Zomwe zili patsogolo zikuganiza kuti muli ndi njira zambiri zoyendetsera dera lino. Pemphani kuti mupeze mauthenga athunthu pa zochitika zonse.
1 - Kutaya Kwakukulu Kwambiri Kwambiri - Supta Padangusthasana
Tiyamba kugona kumbuyo kwanu. Nsalu yamphongo yomwe imayambira pambaliyi imakhala yabwino kwambiri.
Mzere udzakhala wopindulitsa kwambiri kwa aliyense amene ali ndi zida zolimba. Pogwiritsa ntchito chidutswa kuti mutseke mtunda pakati pa dzanja lanu ndi phazi lanu, mwachitsanzo, zimakulolani kuti muwongole miyendo yanu ndikupindula kwambiri. Ngati mulibe chovala cha yoga, musadandaule. Chikwama chirichonse, chofiira, kapena thaulo lidzagwiranso ntchito apa.
2 - Kutsogola Kumbuyo - Uttanasana
Kuyimira kutsogolo ndi njira yabwino yowonjezeretsa chikhomo chanu chifukwa mphamvu yokoka imakupatsani dzanja. Komabe, anthu ena omwe ali ndi ululu wam'mbuyo amawoneka kuti sangakhale omasuka, kotero kumbuyo kumbuyo kungakhale njira yabwino kwa iwo.
Aphunzitsi ena amakuuzani kuti ndi bwino kugwada mmawu awa ngati kumbuyo kwanu kumapweteka. Izi ndizoona, koma zidzathandizanso kuti phokoso likhale lochepa. Ngati mukugwada chifukwa cha ululu wammbuyo, ndi bwino kupeza phokoso lina. Ngati mukugwada kuti muike manja anu pamatayi, ndizolakwika. Kukhudza zala zazing'ono si cholinga cha izi.
Yesetsani kuti miyendo yanu ikhale yolunjika momwe mungathere ndipo musalole manja anu kugwedezeka kapena malo omwe ali pansi pawo ngati sakufika pansi.
3 - Kuima Kwambiri Kwambiri Potsitsimula - Prasarita Padottanasana
Njira ina yowunikira pakhomo patsogolo ndikutenga miyendo yanu. Kulakwitsa kwachidziwikiratu pazomweku ndikutenga miyendo kutali kwambiri poyesera kuti mutu wanu ukhale pafupi. Kuika miyendo pamtunda wa 90 digitala kumapangitsa kuti phokoso likhale lotambasula ndipo ndi malo otetezeka kwa ziwalo za m'chiuno. Zimakhala zosavuta kuti manja anu agwire pansi, koma mutha kugwiritsa ntchito matabwa ngati kuli kofunikira.
Kuti mukhale ndi zotsatira zowonongeka, onetsetsani kuti mukhalebe wolemera mu mipira ya mapazi anu mofanana ndi momwe zidendene zilili. Dziwani kuti kuyendayenda kwapakati pamutu wanu ndi dalaivala wa pakhomo kutsogolo pamene mubwera pansi.
4 - Kutsika kwa Galu - Adho Mukha Svanasana
Galu wapansi ndi zozizwitsa pamagulu ambiri a thupi lanu, kuphatikizapo hamstrings. Ndi lingaliro lolakwika kuti kutenga zidendene ku chikwama ndicho cholinga cha izi. Poyesera kukwaniritsa udindo umenewu, anthu ena amatha kuyenda mapazi awo pafupi ndi manja awo. Musati muchite zimenezo!
Yesetsani kumasula zidendene koma mukhale ndi mapazi pomwe zidendene zimachoka pansi. Imeneyi ndiyo njira yabwino kwambiri yowonjezeretsa hamstrings ndi ana anu a ng'ombe.
5 - Mutu Kumalo Oponyedwa - January Sirsasana
Kawirikawiri pamene mukugwira ntchito ndi mwendo umodzi panthawi imodzi, monga janu sirsasana, zimakhala zosavuta kuti muzitha kutambasula bwino kwambiri kusiyana ndi miyendo yonse yowongoka.
Dziwani kuti mufunika kutembenuza miyendo yanu kuti muyambe kuyendetsa mwendo wanu. Ngati kutsogolo kumapweteketsa msana wanu, tambani mwendo wanu pafupi ndi phazi lanu losinthasintha. Gwiritsani mapeto a kagawo m'manja mwanu, kukoka mwamphamvu, ndipo mubwere kutsogolo kwambiri momwe mungathetsere msana wanu molunjika komanso wopanda ululu. Izi sizingakhale zakuya, koma ndizo zabwino.
6 - Ndakhala Pambuyo Bend - Paschimottanasana
Awa ndi uttanasana (onani pamwambapa). Ndikofunika kuti mapazi asinthe mosavuta ndikugwiritsira ntchito ntchafu zanu.
Gwiritsani ntchito nsapato kuzungulira phazi lanu kuti mulowetse m'malo mmalo mopitirira kutsogolo kuti mugwire mapazi anu. Sungani msana msinkhu ndi molunjika. Zilibe kanthu kuti kutalika kwanu kumabwera bwanji. Kuganiza za pelvis ngati mbale pang'onopang'ono kutsogolo kumathandizira kulimbikitsa kuthamanga kolondola kwa miyendo.
7 - Wamtundu Wambiri Wammbuyo Fold - Upavistha Konasana
Kwa anthu omwe ali ndi zida zolimba, kukhala mu upavistha konasana ndizovuta kwambiri, osayang'ana konse kupita patsogolo. Ndibwino kukhalabe wolungama ngati ndi choncho. Imodzi mwa njira zabwino kwambiri zopezera malo ochulukirapo mukutsegula ena ndi mapepala angapo opangidwa pansi pa mpando wanu. Izi zimagwira ntchito mwa aliyense wokhala pansi.
8 - Piramidi Yambani - Parsvottonasana
Mukamaimirira kutsogolo ukugwedezeka monga iyi, onetsetsani kuti simukugwiritsira ntchito phokoso lanu. Ngakhale kuti mwendo wanu suwoneka wowongoka, tizilombo toyambitsa matenda, komwe kumakhala kofewa pang'ono, pa bondo ndi malo otetezera thanzi lanu logwirizana.
Mabowo adzakhala mabwenzi anu abwino kwambiri pano. Gwiritsani ntchito pansi pa manja anu pamtunda uliwonse. Ndifunikanso kuzindikira kuti mapazi ali pafupi mamita atatu pano ndipo akhoza kupatulidwa kumbali ya chikwama momwe mukufunira.
9 - Katundu wa Triangle - Trikonasana
Monga mu piramidi (pamwamba), onetsetsani kuti musalole mawondo anu pamtanda. Mukhoza kupumula dzanja lanu pamakolo anu, pansi, pansi. Sankhani zomwe zimakulolani kuti mutsegulire pachifuwa chanu.
Dziwani kuti poyerekeza ndi piramidi, miyendo ikupatulira kutsogolo ndi kutsogolo kwa matayi koma pafupi kwambiri mpaka pakati pa midline (mwachitsanzo, kulowa mkatikati mwa mbali). Izi zimagwirira ntchito chifukwa chiuno chimakhala chophatikizana pamwamba pa wina ndi mzake m'malo mojambulira pansi.
10 - Half Moon Pose - Ardha Chandrasana
Tengani nthawi yolumikiza bwino miyendo yanu musananyamule dzanja lanu. Kukhala ndi mchiuno mwanu kumatsimikiziranso kuti mutha kutsegula chifuwa chanu mwakukhoza kwathunthu. Chophimba pansi pa dzanja lanu chidzakhalanso kusiyana kwakukulu kuchokera pamene kutalika kwina kukulolani kutembenuzira mtima wanu ku denga m'malo mokhala pansi.
11 - Kuima Split
Mphunoyi ili ndi mawonekedwe ofanana ndi theka la mwezi (pamwambapa), kupatula onse m'chiuno akulozera pansi. Ziribe kanthu kaya mwendo wako ukhoza kupita kutali bwanji. Onetsetsani kusunga mfundo zanu zamapiko monga zowunikira pansi. Musatseke bondo lanu pamapazi anu, koma liyikeni molunjika kuti mutha kupeza phindu lakutambasula.
12 - Mbali Lunge - Skandasana
Kupitiliza kugwedeza sikuti ndi njira yokhayo yowonjezera hamstrings. Kumbukirani kuti pali zitatu mwa izo ndipo zimatengera mitundu yosiyanasiyana kuti ifike kwa onse.
Skandasana ndi wabwino kwambiri pamtambo. Kachiwiri, sizikutanthauza kuti ndiwe wotsika bwanji. Osadandaula kwa mphindi yomwe simuli mu squat yonse. Malingana ngati mukumva kutambasula, mukupindula.
13 - Triangle Yotsalira - Parivrtta Trikonasana
Ngakhale kuti amatchedwa katatu, mphukira wazithunzizi ndi pafupi ndi piramidi (onani pamwambapa). Mapangidwe a miyendo ndi ofanana, ndi amfupi (kumpoto mpaka kummwera) koma ambiri (kum'maŵa mpaka kumadzulo) amawoneka kusiyana ndi katatu. Komanso, malo a m'chiuno amakhala ngati piramidi, poyesa kusunga sacrum .
Izi zimakhala zovuta kwambiri, ngakhale kwa ophunzira a yoga odziwa. Chophimba pansi pa dzanja lanu ndi / kapena kutenga dzanja mkati mwa phazi lanu lamtsogolo ndizomwe mungasankhe kuti musamapite kumapeto.
14 - Kutengedwa kwa Ardha Chandrasana - Parivrtta Ardha Chandrasana
Chotsatira cha arand chandrasana chimayandikira bwino kuchokera kugawanika (onani pamwambapa). Onetsetsani kuti m'chiuno chanu zonse zikuwonekera. Mzere pansi pa dzanja lanu lamanzere ndi pafupifupi choyenera. Tsegulani chifuwa chanu kumalo osungiramo momwe mungathere pokhala ndi kutalika kwa mwendo wanu wokweza, umene umakhala wofanana pansi.
15 - Kugona Vishnu - Anantasana
Izi zimakhala zosavuta nthawi zonse. Ngati mupitiriza kumbali ya thupi lanu molunjika, kusinthanitsa kumakhala kovuta. Gwiritsani ntchito nsapato pozungulira phazi lanu ngati simungathe kufika pala zala ndi mwendo molunjika. Sungani mapazi onse osinthasintha ndipo ntchafu zanu zikugwirizane.
16 - Kutayika Kwakukulu Kwambiri - Utthita Hasta Padangusthasana
Kumbukirani supta padangusthasana kuchokera pamwamba pamwamba pa tsamba lino? Ngati mutenga zowonjezerazi ndi kuzisinthasintha madigiri 90, mudzafika ku maimidwe omwewo. Zoonadi, ndizovuta kwambiri kuchita izo pondiima pamlendo umodzi, koma nsapato yoyendetsa phazi lanu ndiyunso bwenzi lanu.
Chinthu chimodzi chomwe chimayesetsedwera kwambiri ndi kuchita izi popanda kugwedezeka kwambiri, chomwe chiri chizoloŵezi chachibadwa cholimbana ndi kulemera kwa mwendo wako kutsogolo. Imani ndi nsana wanu pamtambo kuti muwone zomwe izi zikuwoneka.
17 - Heron Pose - Krounchasana
Mungathe kulowa mumapikowa mosavuta ngati mutangobwereranso pa mafupa okhaokha, koma izi zidzapangitsa msana wanu kufooka. Kuti mugwirizane bwino, khalani pamwamba pa mafupa omwe muli msana. Gwiritsani ntchito nsapato pozungulira phazi lanu ngati kuli kotheka.
18 - Mbalame ya Paradiso - Svarga Dvidasana
Kuyendetsa phazi lanu mu mbalame ya paradaiso ndi icing pa keke ya zomwe kale zimakhala zovuta kwambiri zomwe zimakufikitsani ku malo oyamba. Kutsegula mitsempha ndi kofunika kuti mugwire kotsiriza, zomwe zimapereka zodabwitsa kumbuyo kwa ntchafu.
19 - Full Side Plank - Vasistasana
Kuwonjezera matatana (pamwamba) pambali yanu kumakupatsani full vasisthasana. Mofanana ndi zonsezi zapita patsogolo, samalani. Zimatengera nthawi kuti zinthu zonse zofunikira zizibwera palimodzi kuti zitheke. Sizongoganizira chabe panthawiyi, komanso za mphamvu yamtundu, malire, ndi mphamvu.
20 - Monkey Pose - Hanumanasana
Kodi malo opangira zitsulo zamakono? Kupasuka, ndithudi. Apanso, gwiritsani ntchito maulendo mwansangala pamene mukugwira ntchitoyi. Mizere pansi pa manja anu ndi malo abwino oti muyambe. Pamene mukuyandikira pansi, chipika chanu pansi pa chiuno chanu chikhoza kukhazikika. Khalani osamala kutuluka kunja ndikukhala oleza mtima!