Pogwiritsa ntchito chida cholimba , mukufunikira manja amphamvu kuti muzindikire zowonjezera zankhondo ndi ma inversions. Nthawi zambiri anthu amandifunsa momwe ndingasinthire mphamvu zawo zapamwamba pokonzekera izi. Nkhani yabwino ndi yakuti, simusowa kuyamba kukweza zolemera kapena kukoka. Pitirizani kuchita yoga nthawi zonse ndipo mudzamanga minofu imene mukufunikira nthawi yomwe mwakonzeka kuyesa izi.
Pano pali kuyang'ana pa mitundu yolemetsa yomwe imapangitsa kuti muthe kuyenda panjira.
Oyamba Oyamba 'Amatha
- Gulu loyang'anitsitsa Galu - Adho Muhka Svanasana : Nkhani yabwino kwambiri: Imodzi mwazimene mumachita kawirikawiri m'masukulu a yoga ndi imodzi mwa njira zabwino zowonjezera mphamvu yanu. Ngakhale ziri zoona kuti kuti mugwirizane ndi galu kupuma, ndi koyenera kulemera kwanu ndi miyendo yanu, simukudziwa kuti manja anu akugwiranso ntchito mwakhama.
- Pulasitiki ya Plank : Plank nthawi zambiri imatchedwa choyamba cholimba mu yoga. Ngakhale mapazi anu adakali pansi pano, vuto lanu lonse liri m'manja mwanu. Sungani mapewa anu otetezeka mwa kukonza bwino kayendedwe kanu. Mapewa anu ayenera kukhala mwachindunji pa maudindo anu. Yesetsani kupanga mzere wolunjika kuchokera ku mutu wa mutu wanu kupita ku zidendene kuti musakhale mukukweza mpando wanu kapena kulola kuti ukhale pansi.
- Chipangizo Choyendetsera Chotsalira : Mzere wathanzinthu, womwe mumakhala ndi mkono umodzi ndi phazi limodzi ndilo gawo limodzi (onani m'munsimu), koma izi zimathandizira oyamba kumene.
Kuthamanga Kwapakati
- Anthu Osauka - Bakasana : Ng'onoting'ono nthawi zambiri zimakhala zoyamba zomwe ophunzira a yoga amachita. Kuphunzira kuti ndizofunikira kwambiri kupeza malo anu ozungulira mphamvu kuposa china chirichonse. (Zokuthandizani: mwinamwake mukupita patsogolo pang'ono kuposa momwe mungafunire kukhala, koma osati mochuluka kuti mugwe pamaso panu.) (Enanso amati: yikani pedi phokoso la mapiritsi pansi pa nkhope yanu.)
- Ogwira Ntchito Amayi Anayi - Chaturanga Dandasana : Kupanga mauthenga ambiri (yoga-push-ups) ndi imodzi mwa njira zabwino zowonjezera mphamvu yanu. Ndikofunika kuzichita ndi kukhazikitsa bwino, komabe, kupeĊµa kuvulazidwa pamutu. Ndi kofunikanso kudziwa nthawi yoti muyambe kunena, popeza kugwirizana kosavulaza komwe kumabweretsa zovulaza kumakhala kovuta kuti muchitike mukatopa. Ngati mutenga kalasi ndi ma vinyasas ambiri , dziwani kuti nthawi zonse mumatha kuwadumpha mukamva kuti fomu yanu ikutha.
- Pulasitiki Yoyang'ana Kumbali - Vasisthasana : Matabwa oyandikana ndi othandizira kugwira ntchito pa mkono umodzi panthawi imodzi. Pamene mukudalira, mukhoza kuyamba kusewera ndi zosiyana zambiri.
- Kuyang'ana Mbanja Kuyambira - Urdhva Muhka Svanasana : Popeza kuti ntchafu zanu zili pansi pano, ndizomwe mumapangira manja anu. Kawirikawiri, galu yopita kumtunda sakhala ndi nthawi yayitali m'mayunivesite a yoga, koma mukhoza kugwira nthawi yayitali kunyumba. Onetsetsani kuti mukugwedeza mapepala anu kumbuyo ndi pansi pamene mutangoyamba kulowa. Izi zimapangitsa mapewa anu kutuluka kupita kumakutu anu.
Kupita Patsogolo
- Firefly Pose - Tittibhasana : Mukapeza chogwiritsira ntchito payeso lanu loyamba (mwachitsanzo, khwangwala, pamwambapa), ena onse amabwera mosavuta. Komabe, mukufunika kumanga nyonga zothandizira thupi lanu ndi manja anu.
- Mbalame yothamanga Pula - Eka Pada Galavasana : Mbalame yakuuluka ikuphatikiza miyendo ya njiwa ndi manja a khwangwala. Kuwonjezera phazi lanu kumbuyo kuli kovuta pang'ono. Ndikuganiza kuti ndi zosavuta kuti mulowe mu mkono wanu ndi mwendo wanu wobwerera kumbuyo thupi lanu ndikuwongolera, m'malo moyesera kukweza phazi lanu lakumbuyo pamene liri lolunjika kale.
- Mankhwalawa - Adho Mukha Vrksasana : Ambiri mwa anthu amaphunzira dzanja pa khoma poyamba, njira yabwino yowonjezera mphamvu. Onetsetsani kuti manja anu akuwongolerani bwino pamene mukukankhira mmwamba kuti asatope.
- Mgwirizano wa Mbali Pose - Parsva Bakasana : Pali kwenikweni mapepala awiri akulira. Poyambirira, yesani kusinthanitsa ndi kupumula kwanu kumbali imodzi ndi mawondo anu pamzake. Potsirizira pake, mukhoza kuyesa pogwiritsa ntchito dzanja limodzi lokha, lomwe limathandizira chikhomo chanu.
- Kugunda kwa magudumu - Urdhva Dhanurasana : Pali zambiri zomwe zikuchitika mu gudumu lonse, osati zomwe zimakhala kuti zimatengera mphamvu yochuluka ya mkono kuti muthamangire nokha.
Mukufuna Zambiri?
Onani zolemba zathu 10 za yoga zogwiritsira ntchito zida , zomwe ziri ndi zovuta zambiri.