Yoga Yaikulu Imayang'ana Mungathe Kuchita Dzukani Lanu

Ndikofunika kuchita kachitidwe ka yoga musanayambe ntchito kapena pambuyo, koma nanga bwanji pokhudzana ndi zolemba zina mu tsiku lanu lonse? Kupumula kwapadera n'kofunika kwambiri kwa anthu omwe ntchito zawo zimafuna kuti iwo azikhala pa desiki patsogolo pa makompyuta kwa maola ambiri, zomwe zingabweretse ululu wammbuyo ndi kuvulazidwa mobwerezabwereza. Kungotenga mphindi zingapo kuti muthe kukwera pa tebulo lanu kumathetsa nkhawa, kuonjezera zokolola, komanso chofunika kwambiri, kukupangani kuti mukhale bwino.

1 - Ndodo Zokwera

1. Chotsani nsapato zanu musanayambe kutambasula ngati muli kuvala zidendene zapamwamba.
2. Tsekani maso anu.
3. Lolani chigamba chanu chigwetseni pachifuwa chanu.
4. Yambani kuyendetsa khosi lanu pang'onopang'ono, mutenge khutu lakumanja ku phewa lakumanja, mutu kumbuyo, ndiyeno khutu lakumanzere kumanzere kumanzere.
5. Yesetsani kusunga mapewa osasunthika komanso kuti musafulumire kudutsa pambali iliyonse yolimba yomwe mumakumana nayo.
6. Tengani ma rolls asanu mpaka asanu ndikusintha mauthenga ndi kutenga zina zitatu mpaka zisanu ma rolls.

2 - Kutchera Mphaka

1. Bweretsani mapazi onse pansi pansi.
2. Bweretsani manja anu mawondo anu.
3. Pogwiritsa ntchito nsalu, gwedezani kumbuyo ndikuyang'ana kumwamba.
4. Pa exhale, kuzungulira msana ndi kulola mutu wanu ukugwa patsogolo.
5. Bwerezerani katatu mpaka asanu mpweya.

Kutengedwa kuchokera ku Cat-Cow Stretch .

3 - Ndakhala Pamwamba Kupita

1. Khutsani mpando wanu kumbuyo kuchokera ku desiki lanu.
2. Bweretsani mapazi onse pansi pansi.
3. Sinthani zala zanu kumbuyo kwanu.
4. Yambani manja anu mochuluka momwe mungathere, kukopera zala zanu.
5. Pindani pachiuno, kubweretserani manja anu.
6. Sungani chifuwa chanu pa ntchafu zanu ndikumasula khosi lanu.

Yachokera ku Standing Forward Bend .

4 - Ndakhala Mphungu

1. Lendani phazi lanu lamanja pamlendo wanu wakumanzere. Ngati mungathe, pezani phazi lanu lamanja pafupi ndi mwana wanu wamanzere.
2. Tengani manja anu kumbali, kumbali ndi pansi.
3. Bweretsani mikono patsogolo, kudutsa dzanja lanu lamanzere kumanja pomwe ndikubweretsa palmu.
4. Kwezani zitsulo pamene mukutsamira mapewa akugwera kumbuyo kwanu.
5. Bwerezani ndi dzanja lamanzere kumanja.

Kutengedwa Kuchokera Kuphungu Kwambiri .

5 - Ndakhala pamtunda

1. Tembenuzani kotero mutakhala pampando wanu.
2. Bweretsani mapazi onse pansi pansi.
3. Gwirani kumbuyo kwa mpando, mutagwira kumbuyo kwa mpando ndi manja onse awiri.
4. Tembenuzirani nokha madigiri 180 kuti muyang'anire mbali yina ya mpando kuti mupotoze mbali inayo.

Kuchokera ku Half Lord of the Fishes Pose .

6 - Wowongoka Wrist

1. Imilirani.
2. Tsegulani manja anu kuti ziwalo zanu zapakhomo ziwononge kompyuta yanu ndi zala zanu zikuyang'ane pamphepete mwa desiki.
3. Khalani pafupi ndi desiki lanu ndi manja anu molunjika pamene mutambasula manja anu kwambiri momwe mungathere.
4. Bwererani ngati mukumva ululu.

7 - Pigeon yoima

1. Imilirani.
2. Bweretsani malo anu abwino ku deiki lanu podzera pamphepete mwa desiki.
3. Tengani chingwe pambuyo pa mwendo wanu wakumanja, mukunyenyeka m'chiuno mwanu.
4. Bwerezani ku mwendo wina.

Kuchokera ku Pigeon Pose .