7 Chill Yoga Iyamba Kuthetsa Nkhawa

Zamkati

• Mphaka / Ng'ombe
• Wankhondo Wodzipereka
• Anakhala Patsogolo Pindani
• Kuthandizira Backbend
• Kupotokola
• Miyendo Pakhoma
• Mutu wamutu wothandizidwa
• Onaninso za

Mukakhala ndi zambiri zoti muchite komanso nthawi yocheperako, kupsinjika kumatha kukhala kosapeweka. Ndipo kupsinjika kwanu kukamadzagwiranso ntchito (pazifukwa zilizonse), kugona ndi kupuma kumakhala kovuta kwambiri, komwe kumabweretsa nkhawa zambiri - ndimavuto oyipa! Mwachilengedwe, ndimapereka yoga ngati yokonza. (Pano, njira zina zochepa zochepetsera nkhawa.)

Mutha kuyesa imodzi mwamayendedwe anga a yoga pano kapena pitilizani kuyang'ana pang'onopang'ono zomwe zingakuthandizeni kukhazika mtima pansi, nthawi iliyonse yomwe mungafune.

Malingaliro pansipa ndi cholinga chokhazikitsa ndikukhazikitsa malingaliro. (Mutha kuyesanso njira yopumira-monga kupumira kwina kwa mphuno-kuti muchepetse nkhawa ndikukhazika mtima pansi ubongo wotanganidwa womwe sukufuna kusiya kujowina). Yesani zonse zisanu ndi ziwirizi kuti muzitha kuyenda, kapena sankhani zokonda zanu zingapo kuti mupitilize pomwe nkhawa yanu iyamba kukwera.

Mphaka / Ng'ombe

Chifukwa: Ngakhale awa ndi maimidwe awiri, imodzi sichimachitika popanda winayo kutsutsa. Kusinthana pakati pa kangapo konse motsatizana kumalumikiza kulumikizana kwanu ndi kayendedwe kanu ndikutonthoza malingaliro. (Kubwereza kwa mphaka / ng'ombe kumathandizanso kupindika m'mimba komwe kumayambitsidwa ndi nkhawa, ndikupangitsa kuti pakhale chithunzi chabwino chothandizira kukokana ndi PMS, nawonso.)

Momwe mungachitire: Bwerani ku zinayi zonse ndi manja pansi pa mapewa ndi mawondo pansi pa chiuno. Mukamalowetsa mpweya, yang'anani mmwamba ndikugwedeza msana, mukugwedeza mapewa kutali ndi makutu a ng'ombe. Pamene mukutulutsa mpweya, yesani pansi ndi manja ndi mawondo, ndikuzungulira msana wanu. Chitani kupuma kokwanira kasanu (kupuma / amphaka asanu ndi matulukidwe asanu / ng'ombe).

Wankhondo Wodzipereka

Chifukwa: Chojambulachi chimatsegula m'chiuno ndi m'mapewa-malo awiri omwe amalimbikira tikakhala ndi nkhawa-ndikuthandizira kuyang'ana bwino.

Momwe mungachitire:Kuchokera pansi galu, pondani phazi lakumanja kutsogolo, tembenuzani chidendene chanu pansi, ndikulowetsani manja anu kuti mukhale mutu wa Warrior I. exhale kuti pindani nokha mkati mwa bondo lanu lakumanja. Khalani pano osachepera asanu kupuma mozama, kenaka bwerezani mbali inayo.

Anakhala Patsogolo Pindani

Chifukwa: Kuwonetseratu kotereku kumathandiza kuti ziwonetsedwe.

Momwe mungachitire: Kuchokera pamalo omwe mwakhala pansi, tengani miyendo pamodzi ndikukhala patsogolo panu, kuti izikhala pamodzi. Kusungitsa mawondo anu, pumirani kwambiri kuti mudzaze danga, ndikugwiritsa ntchito mpweya wanu kutsamira kutsogolo komwe mwangopanga kumene. Ngati muli ndi msana wolimba, khalani pamipando kapena bulangeti. Tengani mpweya wosachepera usanu apa.

Kuthandizira Backbend

Chifukwa: Kubwerera kumbuyo kudutsa gululo kumatsegula chifuwa ndikuwonjezera kukula kwa mpweya wanu. Komabe, kubwerera kumbuyo komwe kungakhale kosangalatsa kwambiri, ndipo izi kumatha kukulitsa nkhawa. Mukusintha uku, chifuwa chimatha kukulira popanda kuyesetsa kulikonse komwe kumapangitsa kuti kubwerera m'mbuyo kuchititse kupumula.

Momwe mungachitire: Mukakhala pansi, ikani chingwe chotalikirapo kumbuyo kwanu pansi pomwe masamba anu azikhala (mutha kugwiritsanso ntchito chidutswa china ngati pilo pamutu panu). Lolani thupi lanu kupumula pang'ono pamalopo, ndikusintha mayikidwe mpaka mukhale omasuka, ndi mikono ikutsalira kumbuyo kwa mutu wanu. Khalani pano kwa mpweya osachepera asanu.

Kupotokola

Chifukwa: Chotsani mphamvu zilizonse zoyipa kapena malingaliro osafunikira ndi zopindika. Ndikutulutsa kwina kulikonse, dziyerekezereni kuti mukudumpha ngati siponji, kuchotsa zomwe simukufuna kapena zosowa mthupi lanu kapena m'maganizo mwanu.

Momwe mungachitire: Kugona pansi, kukumbatira bondo lakumanzere pachifuwa, "T" mikono mbali zonse, ndikulola bondo lakumanzere kuti ligwere kumanja. Mutha kukhala ndi khosi losalowerera ndale kapena, ngati akumva bwino, yang'anani kumanzere. Muthanso kutenga dzanja lamanja kupita ku ntchafu yakumanzere kuti mulole kulemera kwa dzanja lanu kuti pansi mwendo wanu wopindika. Khalani pano kwa mphindi zosachepera zisanu, kenako mubwereza mbali inayo.

Miyendo Pakhoma

Chifukwa: Mawonekedwe awa amalola dongosolo lanu lamanjenje kuti lizizizira, limayendetsanso kufalikira, kukuyambitsani, ndikubwezeretsani pano.

Momwe mungachitire: Khalani chammbali pafupi ndi khoma ndiyeno mugone chammbali, kuyang'ana kutali ndi khoma ndi matako akugwira. Pogwiritsa ntchito mikono, kwezani miyendo pamwamba pa khoma pamene mukugubuduza kumbuyo. Lolani mikono kuti igwere mbali iliyonse ya inu. (Palms ikhoza kuyang'anizana ndi kutseguka kapena kuyang'anizana pansi kuti muwonjezere gawo.) Khalani pano kwa mpweya osachepera asanu kapena, ngati mukumva bwino, bola ngati mungakonde.

Mutu wamutu wothandizidwa

Chifukwa: Mutu wamutu umakulitsa kufalikira kwa magazi ndi mpweya kuubongo, kumatonthoza malingaliro. Popeza sikuli kotetezeka kuti makosi onse azichita mutu, ndikulimbikitsa kusiyanasiyana kotereku khoma.

Momwe mungachitire: Yezerani mtunda wa mwendo kuchokera pakhoma kuti mudziwe komwe muyike zigongono. Yang'anani kutali ndi khoma pazinayi zonse. Ikani mikono yanu pansi, pangani mtanga ndi manja, ndipo pumulani modekha pansi, mopanikizika kumbuyo kwa mutu. Kuchokera pamenepo, yendani mapazi pamwamba pa khoma mpaka thupi litakhala "L". Ngati muli ndi khosi lolunjika, kanikizani kutsogolo kuti mutu ukhale pamwamba panthaka. Khalani pano kwa mpweya osachepera asanu, ndiye tsikani ndikutenga gawo la mwana kwa mpweya osachepera asanu kuti muchepetse mutu wa mutu, kusungunula kayendedwe, ndikukhazika mtima pansi kwambiri.

Onaninso za