Kusambira kumatcha nthaka youma. Ndizochita zomwe mumapanga kunja kwa madzi zomwe zimathandiza ntchito yanu padziwe. Onse osambira kwambiri amawongolera zochitika zolemetsa mu maphunziro awo. Zingaphatikizepo kuthamanga, kukweza zolemera, ndipo ngati mukudziwa zomwe zili zabwino kwa inu, yoga. Yoga imapereka njira yabwino kuti osambira amange mphamvu ndi kusinthasintha.
Anthu omwe amasambira mpikisano kapena kuphunzitsa molimba mtima nthawi zambiri amamangirira pamapapu, hamstrings, ndi hip flexers. Mitundu yawo yam'mbuyomu imakhala yochepa kwambiri poyerekeza ndi matupi awo akale (omwe amatha kupuma mobwerezabwereza okha), zomwe zingawachititse kutsogolo, kotero kuti mofulumizitsa, kupotoza, ndi zinthu zomwe zimalimbikitsa pachimake zimathandizanso. Potsirizira pake, kuwonjezeka kwa kayendetsedwe ka maulendo m'mapazi ndi mapazi kumakhala nthawi yowonjezera kukonzetsa kukankha kwanu. Mukachita nthawi zonse, yoga ikhoza kuthandiza othandizira kuti azitha kugwira bwino ntchitoyi padziwe ndikuchepetsa chiopsezo chawo.
1 - Kutambasula Mphaka (Chakravakrasana)
Ng'ombe yamphongo imatenthetsa msana wanu ndikuthandizira kuphatikiza matupi a kutsogolo ndi kumbuyo. Amaperekanso lingaliro loyenda limodzi ndi mpweya. Ng'ombe yamphongo yomwe imakhala ndi mpweya wamtunduwu imapangidwa pang'onopang'ono ndipo malo amphongo amakhala ndi mpweya wozembera.
Malo obwerera mmbuyo adzamva bwino kwambiri kusambira, choncho onetsetsani kuti musachedwe pano ndipo mupereke kanthawi kochepa kuti mupite msana. Perekani chidwi pamapazi anu, kupiringiza zala zazing'ono pansi pa ng'ombe ndikuzimasula mu mphaka pamene mukuyamba kugwira ntchito paulendo wanu. Pangani maulendo asanu mpaka khumi a kutambasula uku.
2 - Mphwalala
Kuchokera pamalo anu onse anayi, yesetsani kukweza dzanja lanu lakumanja molunjika padenga. Pa exhale, kumasula mkonowo ndi kuupukuta pansi pa dzanja lako lakumanzere, kubweretsa phewa lako lakumanja ndi tsaya lakumanja.
Pali njira zambiri zomwe mungachite ndi dzanja lanu lakumanzere. Inu simukusowa kuti muchite chirichonse nacho icho. Chinthu chabwino kwambiri kuti muzisiye izo pamene ziri ndi kungong'amba mdzanja lanu. Chinthu chinanso ndikutambasula dzanja lanu, kuika zala zanu pansi ndikufika kumbali yanu kutsogolo kwanu.
Ngati mukufuna kuwonjezera kutambasula, mutha kukweza dzanja lamanzere mpaka padenga. Kuti mulowerere mopitirira, ponyani dzanja lamanzere kumbuyo kwanu. Ndiwo mawonetsedwe omwe akuwonetsedwa pano, koma simukufunikira kuti mutenge nthawiyi kuti mutenge bwino.
Zingakhale zovuta kupuma mu malo opotoka koma yesetsani kutenga zisanu ndi zinayi zakuya ndi zozizira m'mphuno mwanu. Ndiye bwererani kuzinayi zonse ndipo chitani zomwezo kumbali ina.
3 - Manja ndi Knees Kusamala
Bwererani kuzinayi zonse. Lonjezerani mwendo wanu wakumanzere kumbuyo kwa chikwama chanu, muteteze chidendene chanu mogwirizana ndi chiuno chanu. Kenaka fikitsani dzanja lanu lamanja patsogolo, kusunga mkono kumbali yanu. Maso anu ayenera kukhala pansi kuti muteteze khosi lanu. Limbani mimba yanu kumsana kuti musagwe msana wanu. Kusunga zinthu zonse mogwirizana ndizothandiza pakuzindikiritsa thupi.
Ngati mukufuna kutambasula manja ndi mawondo , pumphuno muzitha kumbuyo ndikubweretsa bondo lanu lakumanzere ndikukwerana ndi mimba yanu. Lembetsani kuti muwonjezere. Bwerezerani izi mobwerezabwereza kuti mupange mphamvu zazikulu. Kenaka tsambani bondo lakumanzere ndi dzanja lanu lamanja kumatenda anu. Tengani mipweya ingapo musanachite zofanana zomwe zimayenda pambali inayo.
4 - Kutsika kwa Galu (Adho Mukha Svanasana)
Bwererani kuzinayi zonse, kenako sungani manja anu pansi ndikuyendetsa miyendo yanu kuti mubwererenso kugalu. Izi zimakhala zowoneka bwino kwambiri kwa thupi lonse, makamaka zinyama, ana, mapewa, ndi misana. Ngati zimamveka bwino, yambani miyendo yanu podola bondo panthawi yomwe mutambasula chidendene chake pansi.
5 - High Lunge
Pogwiritsa ntchito mpweya wabwino, phazirani phazi lanu lakumanja pafupi ndi dzanja lanu lamanja. Kwezani mmwamba manja anu mmwamba ku denga kuti mubwere kumalo okwera. Ntchafu yako yowongoka iyenera kukhala pafupi ndi kufanana pansi ngati n'kotheka. Mwendo wakumanzere ndi wolunjika ndipo chidendene chimathamanga, kutambasula phazi ndi mchira.
Samalani mapewa anu. Ikani mapewa anu kumbuyo kwanu ndipo mapewa anu alowetsamo muzitsulo zawo zosunthira kutali ndi makutu anu.
6 - Wankhondo Wodzichepetsa
Tulutsani manja anu kumbuyo kwanu ndikusinthanitsa zala zanu. Dulani mapewa anu pamodzi pambuyo panu ndipo mukudzikuza pachifuwa chanu. Gwetsani chidendene chake kumbuyo mpaka mkati mwa zala zanu kuti phazi lanu likhale pafupi madigiri 45 digiri. Pa kutuluka, kutsogolo kutsogolo, kubweretsa korona wa mutu wanu kumbali pansi mkati mwa phazi lanu lamtsogolo. (Zikhoza kufika pamtunda ndipo ziri bwino.) Yesetsani kusunga malo anu kumbuyo kutsogolo kwanu. Ngakhale kuli kuyesayesa, musamamatire mphuno yanu kuti mupange malo owonjezera a torso yanu. Komabe, ndi bwino kupatulira mapazi anu kumbali ya mphasa yanu kuti mutha kukhazikika. Izi zimapangitsa kuti mapewa, ziuno, ndi zinyundo zisokonezeke.
Patatha katatu kapena asanu kupuma mu khola kutsogolo, lembani kuti mubwerere kuima ndi kumasula manja anu.
Bakuman 7 - Chombo cha Triangle (Trikonasana)
Yambani mwendo wanu wamanja ndikubweretsa manja anu mofanana pansi ndi dzanja lamanja kupita patsogolo ndi mkono wamanzere kumbuyo. Fikirani dzanja lanu lamanja kutsogolo kwa chipindacho ndikukweza dzanja lanu kuti dzanja lanu lamanja likhale pamphuno kapena pamphuno. Miyendo yonse iwiri ikhale yolunjika koma yang'anani kuti musagwedezeke m'mabondo, makamaka kumanja. Sungani tizilombo toyambitsa matenda mu bondo limenelo. Dzanja lamanzere likhoza kufika padenga monga momwe lasonyezedwera, koma ndikupempha kuti ndikugwetse kumbuyo kwanu. Ngati n'kotheka, bweretsa dzanja lamanzere mkati mwa dzanja lako lakumanja. Izi zidzakuthandizani kutsegula chifuwa chanu kumalo otentha.
Pambuyo popuma mphindi zitatu mpaka zisanu, bweretsani manja anu awiri pansi ndikuyang'ana kumbuyo kwa galu woyang'ana pansi. Tengani mpumulo pang'ono apa kapena mubwere ku malo a mwana kuti mupumule. Kenaka bweretsani maulendo atatu apitawo ndi mzere wanu wamanzere.
8 - Kutentha kwa dzombe (Salabhasana)
Mutatha kuchita mbali zonse ziwiri, tchepetsani mimba yanu kuti mbozi ikhale yosiyana. Izi ndi njira yabwino yopangira thupi lakumbuyo. Mungafunike kuvala bulangeti mumatete anu musanayambe kukwera pamutu wanu.
Yambani ndi mikono yanu kumbali yanu ndi manja anu pansi pogona. Kenaka panizani nsonga za mapazi anu pansi, mutsimikizireni pansi pamutu panu, ndipo mutenge mutu wanu, mapewa, chifuwa, ndi manja pansi. Tengani katatu mpweya ndikumasula chinthu chonse.
Paulendo wotsatira, konzani mmwamba mapazi anu. Sungani miyendo yanu ndikugwirako kudzera mu mipira ya mapazi anu. Ngati mukufuna kusunthira, pamapeto ozungulira mutambasula manja anu kutsogolo kwa inu ndikukweza chilichonse, kusunga pelvis yanu pansi. Sambani m'manja mwanu pafupipafupi pamene mukusunga miyendo yanu. Tengani maulendo atatu a m'mawa ndi manja anu.
9 - Chombo cha Bridge (Setu Bandha Sarvangasana)
Tsegulani pamsana panu pa mlatho pose. Bwerani mawondo anu kuti muyandikire mapazi anu pafupi ndi matako anu. Mapazi ayenera kukhala mofanana ponseponse.
Powonongeka, imitsani mofulumira kuti mutuluke m'chiuno. Sungani mapewa anu kumbuyo kwanu pamodzi kuti mapewa anu azikhala ngati salifuti. Ngati n'kotheka, sungani zala zanu kumbuyo kwanu. Sungani khosi lanu ndi chingwe pamene mukukweza chifuwa chanu kumbali yanu. Bwerani mutatha kupuma katatu ndi kubwereza kawiri kawiri.
10 - Diso la singano la singano (Sucirandhrasana)
Bwererani kumbuyo kumbuyo kwanu ndi mawondo anu atawerama. Kwezani bondo lanu lakumanja ndi kulikumbatira m'chifuwa chanu. Kenaka ikani bondo lanu lamanja pamwamba pa dzanja lanu lakumanzere pamwamba pa bondo lakumanzere. Lembani bondo lolondola. Ngati izi zikumverera mokwanira, khalani pano. Kuti muyambe kutambasula, kwezani phazi lanu lakumanzere pansi. Sakanizani manja anu pamwamba pa nsalu yanu kapena kumbuyo kwa thido lakumanzere ndikukoka thido lanu lakumanzere ku chifuwa chanu. Ili ndi diso la singano. Ngati mukufuna, wanu akhoza kugwiritsa ntchito dzanja lanu lamanja kuti akulimbikitseni bondo lanu lakumanzere kuti mutsegule pang'ono. Gwiritsani mpweya asanu ndikusintha miyendo.
11 - Supine Twist (Supta Matsyendrasana)
Gwirani bondo lanu lakumanja mu chifuwa chanu pamene mukukweza mwendo wakumanzere molunjika. Sungani mchiuno mwanu masentimita angapo kumanja ndikubweretsa bondo lanu lakumanja kudutsa pansi kumanzere. Tsegulani manja anu ndikugwiranso pansi. Khalani mukupotoza kwachisanu kwa mphindi zisanu mpaka khumi ndipo kenako mubwerere pakati ndikuchita mbali inayo.
12 - Kutaya kwa Cobber (Baddha Konasana)
Bwerani ku malo okhala. Ngati ndi kovuta kuti iwe ukhale wowongoka , ikani bokosi kapena mabulangete angapo pansi pa chiuno chako kuti ukweze mchiuno mwako. Bwerani mawondo anu ndi kubweretsa mapazi anu pamodzi. Lembani mawondo anu kugwa kumbali. Ngati mukufuna, gwiritsani mapazi anu ndikuwatsegulira ngati mutatsegula bukhu. Khalani pano kwa mphindi zisanu mpaka khumi.
13 - Pulasula (Vajrasana)
Tambani mapewa ndi nsonga za mapazi anu mumkokomo. Bwerani kudzakhala pazitsulo zanu ndi mawondo anu atawerama. Tsekani maso anu ndipo mutenge mpweya khumi.
Kutambasula zitsulo za mapazi, tanizani zala zanu pansi ndi kukweza zidendene zanu, kubweretsa kulemera kwanu ku mipira ya mapazi anu. Sungani khutu lanu pazitsulo zanu. Bwerani pang'ono kuti muwonjezere kutambasula.
14 - Thupi Pose (Savasana)
Malizitsani gawo lililonse la yoga ndi mphindi zisanu kapena khumi mu mtembo. Izi zimapatsa thupi lanu nthawi kuti adziwe zotsatira za zomwe mumachita. Zitha kukhala chimodzi mwa nthawi zochepa mu tsiku lanu pamene mungathe kumasuka ndikuchita kanthu. Yesani kumasula mavuto aliwonse omwe mumagwiritsa ntchito m'thupi lanu, kupuma mwachibadwa, ndi kufotokozera malingaliro anu omwe nthawi zambiri amawakhudza. Kuphwanya maganizo ndi kofunikira monga yoga ya thupi imawonekera.